Training - Archives

• Inversion Therapy… Is It The Answer To Your Back Pain or Sciatica?
  If you suffer from back pain or sciatica it’s likely that you’ve heard of Inversion Therapy or inversion tables before… and even if you haven’t, by the end of this article you will know everything there is to know about it…
  Author: Jesse Cannone - Date: May 14, 2006



• 10,000 Steps Program on Life Fitness' T7-0 Treadmill Helps You Reach Goal
  When did life become a numbers game? Every morning seems to kick off with a radio traffic report that sounds like a fourth-grade math problem. Rarely does a day pass without requiring at least one access code, PIN or password. Even the pursuit of fitness has become a numbers game -- the daily act of counting calories, fat grams, minutes, miles, or reps can turn a positive life change into a tedious, dispiriting chore. And despite the best intentions for New Year's resolutions, motivation to get fit doesn't come easily during the dark winter months. Fortunately, there's a simple solution -- simply focus your attention on the number 10,000. Ten thousand steps, that is.
  Author: Glynis Gibson - Date: April 2, 2006



• Exercise Helps Recovery from Chemotherapy for Breast Cancer
  Exercise after chemotherapy for breast cancer boosted the activity of infection-fighting T cells in women who worked out regularly, according to data from a study conducted at Penn State University under the direction of Andrea Mastro, professor of microbiology and cell biology. Mastro's findings indicate that exercise can help restore immune systems damaged by anti-cancer drugs, which destroy healthy as well as malignant cells.
  Author: Andrea Mastro - Date: May 7, 2006



• IFA Delivers Over 200,000 Copies Of Free Fitness Manual
  The International Fitness Association. An online Fitness Training Center, IFA announced today that their Fitness Training Manual, Fitness ABCs, has over 200,000 copies in circulation.
  Author: Chuck Krautblatt - Date: March 26, 2006



• Personality Dynamics Involved in Why And How We Fight (Resist) to Feel Our Emotions
  Our ego personality initiates our relationship with our emotions. This relationship can be supporting--helping us experience our feelings and it can be the resistance to feeling. What really is our ego? I define it as our unique personality Expression. Not good, bad, right or wrong. It is simply our identity of who we are. It is not the enemy and it is Not who we truly are, however, it is responsible for creating the separateness that we feel in relationships. Especially the relationship with our feelings.
  Author: Monte Hueftle - Date: January 22, 2006



• Back Pain Therapists Attacked
  Chiropractors and osteopaths are continuing to treat patients suffering from back pain long after the treatment has failed to improve their condition, according to a disturbing new study.
  Author: Jo Revill - Date: January 15, 2006



• 11 Steps To The Body Of Your Dreams In 90 Days Or Less!
  

  Know your outcome.

  
  Author: Christopher Guerriero - Date: January 29, 2006



• Muscle Building Review
  Until you learn to eat right, you will have a hard time building lean muscle.
  
  I am constantly reading and learning about the best ways to build lean muscle mass and supplements muscle building requires. Education is probably one of the best things you can do to help yourself get the edge when working out in the gym. That is why I buy tons of books and training guides, and is why you should too if you are serious about fitness and taking the best supplements muscle building requires to fulfill your goals.
  
  While doing my normal internet searches for the latest muscle building news, I came across an interesting ebook (basically a book that your can read on your computer). The ebook was called "Muscle Building Nutrition" and was written by a man by the name of Will Brink. I had heard of Will before in the muscle building industry and I knew he was a straight shooting, "tell it like it is" kind of guy.
  
  In fact, Will is a sports nutrition and supplementation expert, not some lazy slob sitting in his basement writing "muscle building" guides. Some of Will's clients include famous athletes and even SWAT team and Navy Seal special operation teams! When Will talks about building muscle, I listen. Plain and simple.
  
  Needless to say, I was on the edge of my seat while reading this guide. The "lean muscle building diet" plan that is spelled out step by step was worth the price of the book by itself. This is the same plan used by professional athletes throughout the world. The only difference is, you don't have to pay thousands of dollars for this plan like the athletes do.
  
  In the second part of the book, Will talks about bodybuilding supplements. I have to admit, I was completely shocked at what he revealed. Thanks to Will, I will save thousands of dollars this year by not wasting money on supplements that flat out don't work. (Will does explain which ones DO WORK, so that is something you won't want to miss).
  
  Last time I checked, Will was offering a special on his website. He was giving away free memberships to his "Inner Ring", which is basically free support and consulting with Will and a bunch of other great freebies. If he is still offering this bonus, then you should signup right away before he stops giving it away.
  
  I can't recommend Will Brink's "Muscle Building Nutrition" book highly enough. Click Here and hurry over to his website to check it out for yourself.
  
  
  Author: William D. Brink - Date: November 27, 2005



• Muscle Building Nutrition
  Will Brink's "Muscle Building Nutrition" is in my opinion the the most complete, comprehensive and easy to understand information published to date on "how to eat to achieve lean muscle gains". (It has even been described by bodybuilding legend Lee Labrada as a "must read").
  Author: William D. Brink - Date: December 4, 2005



• The Shell Game that is the "Proprietary Blend" Nutritional Supplement!
  

  Recently I wrote an article entitled “Terms, Terms, Terms, An Inside look to buying supplements” which can be found on the Gurus and Guests section of my private forum. The article covered many of the misleading marketing terms buyers have to deal with in an attempt to make informed decisions on the supplements they spend their hard earned money on.

  Some of the more potentially misleading commonly used marketing terms I covered were:
  
  "Clinically proven"
  "Patented"
  "Doctor recommended"
  "All natural"
  "Scientifically formulated"
  "Research proven"
  "Used for thousands of years"
  
  Readers interested in understanding why the above terms can be so misleading, can read my write-up on each of those terms.
  
  In a nut shell, I went onto cover each of these common marketing terms that are used to sell supplements to unwitting consumers and explained each in detail as to what I view as their common misuse within the market place.
  
  However, one term I didn’t cover, was “proprietary blend” which in many cases is the most potentially misleading term of them all, though not a term always seen in ads per se, but the side of the bottle.
  
  Thus, why I felt it was a separate topic to be covered at a later date as it does not fit under the classic definition of a commonly used marketing term found in ads. I also decided to cover this term in a separate article as it requires much more space dedicated to it then the other terms needed for reasons that will be apparent shortly.
  
  Proprietary blends are not inherently a negative for the consumer, though they are inherently confusing for the buyer in most cases.
  
  A supplement that lists a “proprietary blend” on the bottle can be there for one of two reasons:
  
  (a) to prevent the competition from knowing exactly what ratios and amounts of each ingredient present in the formula to prevent the competition from copying their formula exactly (commonly referred to as a ‘knock off’) or
  
  (b) to hide the fact the formula contains very little of the active ingredients listed on the bottle in an attempt to fool consumers.
  
  Sadly, the latter use is far more common then the former. They see a long list of seemingly impressive ingredients listed in the “proprietary blend” none of which are there is amounts that will have any effects. This is commonly referred to as “label decoration” by industry insiders. The former use of the term is a legitimate way for a company of a quality formula from having the competition copy or “knock off” their formula and the latter use of the term is to scam people.
  
  So how does the consumer tell the difference?
  
  They can’t, or at least they can’t without some research and knowledge, which the scam artists know few people have the time and energy to dedicate to finding the answers. Although there are a few tips the consumer can use to decide if a product with a “proprietary blend” is worth trying, no one, not even me, can figure out exactly how much of each ingredient is in the blend or in what ratio of each is contained within the formula, hence why the honest and not-so-honest companies employ “proprietary blends” so often....
  Author: William D. Brink - Date: November 9, 2005




• Fitness training software and personal fitness training online
  Personal health and fitness are a major concern to many people these days and knowing exactly how to achieve these goes along with this concern. Personal exercise training and fitness training software give you guidance and control of everything you need to achieve whatever goal you have defined for yourself.
  Author: Daryl Marples - Date: October 26, 2005



• The Whey to Weight Loss - Weight loss supplements and programs
  Regular readers of my work have come to expect articles about the power of whey proteins to potentaily fight cancer and improve immunity among its many benefits. The ability of whey to fight cancer, improve glutathione levels and immunity, is well documented (readers interested in brushing up on the effects of whey on cancer, immunity, etc, can read previous articles by me at the LEF’s web site: www.lef.org and www.BrinkZone.com).
  
  Additional research suggests possible medical uses for whey that are quite unexpected and different from whey’s traditional role as an immune booster and anti cancer functional food. For example, whey may be able to reduce stress and lower cortisol and increase brain serotonin levels, improve liver function in those suffering from certain forms of hepatitis, reduce blood pressure, as well as other amazing recent discoveries, such as whey’s possible effects on weight loss, which is the focus of this article.
  
  What is whey?
  
  When we talk about whey we are actually referring to a complex milk-based ingredient made up of protein, lactose, fat and minerals. Protein is the best-known component of whey and is made up of many smaller protein subfractions such as: Beta-lactoglobulin, alpha-lactalbumin, immunoglobulins (IgGs), glycomacropeptides, bovine serum albumin (BSA) and minor peptides such as lactoperoxidases, lysozyme and lactoferrin.
  
  Each of the subfractions found in whey has its own unique biological properties. Modern filtering technology has improved dramatically in the past decade, allowing companies to separate some of the highly bioactive peptides - such as lactoferrin and lactoperoxidase - from whey.
  
  Some of these subfractions are only found in very minute amounts in cow’s milk, normally at less than one percent (e.g., lactoferrin, lactoperoxidase, etc.)
  
  The medicinal properties of whey have been known for centuries. For example, an expression from Florence, Italy. Circa 1650, was "Chi vuol viver sano e lesto beve scotta e cena presto" which translates into English as "If you want to live a healthy and active life, drink whey and dine early."
  
  Another expression from Italy regarding the benefits of whey (circa 1777) was "Allevato con la scotta il dottore e in bancarotta." Which translates into English "If everyone were raised on whey, doctors would be bankrupt."
  
  Is whey a weight loss functional food?
  
  A few years ago, I might have said no. Now I am not so sure. Although there was a smattering of studies suggesting whey had certain properties that might assist with weight loss programs, a number of recent studies appear to further support the use of whey as a possible weight loss supplement. Most interesting - at least to nerds like me - the effect appears to be not by a single mechanism, but several. This article will briefly explore a few possible pathways by which whey may assist the dieter in weight loss programs.
  
  "I’m hungry!"
  
  Human hunger and appetite are regulated by a phenomenally complicated set of overlapping feedback networks, involving a long list of hormones, psychological factors as well as physiological factors, all of which are still being elucidated. It’s a very intensive area of research right now, with various pharmaceutical companies looking for that "magic bullet" weight loss breakthrough they can bring to market.
  
  One hormone getting attention by researchers looking for possible solutions to obesity is cholecystokinin (CCK). Several decades ago, researchers found CCK largely responsible for the feeling of fullness or satiety experienced after a meal and partially controls appetite, at least in the short term.
  
  Cholecystokinin (CCK) is a small peptide with multiple functions in both the central nervous system and the periphery (via CCK-B and CCK-A receptors respectively). Along with other hormones, such as pancreatic glucagon, bombesin, glucagon-like peptide-1, amide (GLP-1), oxyntomodulin, peptide YY (PYY) and pancreatic polypeptide (PP)., CCK is released by ingested food from the gastrointestinal tract and mediates satiety after meals.
  
  Such a list would not be complete without at least making mention of what many researchers consider the "master hormones" in this milieu, which is insulin and leptin. If that’s not confusing enough, release of these hormones depends on the concentration and composition of the nutrients ingested.
  
  That is, the type of nutrients (i.e., fat, protein, and carbohydrates) eaten, the amount of each eaten, and composition of the meal, all effect which hormones are released and in what amounts... Needless to say, it’s a topic that gets real complicated real fast and the exact roles of all the variables is far from fully understood at this time, though huge strides have been made recently.
  
  Whey’s effects on food intake.
  
  This (finally!) brings us to whey protein. Whey may have some unique effects on food intake via its effects on CCK and other pathways. Many studies have shown that protein is the most satiating macro-nutrient. However, it also appears all proteins may not be created equal in this respect.
  
  For example, two studies using human volunteers compared whey vs. casein (another milk based protein) on appetite, CCK, and other hormones (Hall WL, Millward DJ, Long SJ, Morgan LM.Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite. Br J Nutr. 2003 Feb;89(2):239-48).
  
  The first study found that energy intake from a buffet meal ad libitum was significantly less 90 minutes after a liquid meal containing whey, compared with an equivalent amount of casein given 90 minutes before the volunteers were allowed to eat all they wanted (ad libitum) at the buffet. In the second study, the same whey preload led to a plasma CCK increase of 60 % ( in addition to large increases in glucagon-like peptide [GLP]-1 and glucose-dependent insulinotropic polypeptide) following the whey preload compared with the casein.
  
  Translated, taking whey before people were allowed to eat all they wanted (ad libitum) at a buffet showed a decrease in the amount of calories they ate as well as substantial increases in CCK compared to casein. Subjectively, it was found that greater satiety followed the whey meal also.
  
  The researchers concluded "These results implicate post-absorptive increases in plasma amino acids together with both CCK and GLP-1 as potential mediators of the increased satiety response to whey and emphasize the importance of considering the impact of protein type on the appetite response to a mixed meal." Several animal studies also find whey appears to have a pronounced effect on CCK and or satiety over other protein sources.
  
  It should be noted however that not all studies have found the effect of whey vs. other protein sources on food intake (Bowen J, Noakes M, Clifton P, Jenkins A, Batterham M.Acute effect of dietary proteins on appetite, energy intake and glycemic response in overweight men. Asia Pac J Clin Nutr. 2004;13(Suppl):S64.).
  
  It should also be noted that although studies find protein to be the most satiating of the macro-nutrients, certain protein sources (e.g. egg whites) may actually increase appetite (Anderson GH, Tecimer SN, Shah D, Zafar TA. Protein source, quantity, and time of consumption determine the effect of proteins on short-term food intake in young men. J Nutr. 2004 Nov;134(11):3011-5.), so protein sources appear worth considering when looking to maximize weight loss and suppress appetite.
  
  How whey achieves this effect is not fully understood, but research suggests it’s due to whey’s high glycomacropeptide and alpha-lactalbumin content, as well as its high solubility compared to other proteins, and perhaps it’s high percentage of branch chain amino acids (BCAA’s).
  
  Whey’s effects on bodyfat, insulin sensitivity, and fat burning... .
  
  So we have some studies suggesting whey may have some unique effects on hormones involved in satiety and or may reduce energy (calorie) intake of subsequent meals, but do we have studies showing direct effects of whey vs. other proteins on weight loss? In animals at least, whey has looked like a promising supplement for weight loss.
  
  Although higher protein diets have been found to improve insulin sensitivity, and may be superior for weight loss (with some debate!) then higher carbohydrate lower protein diets, it’s unclear if all proteins have the same effects.
  
  One study compared whey to beef (Damien P. Belobrajdic,, Graeme H. McIntosh, and Julie A. Owens. A High-Whey-Protein Diet Reduces Body Weight Gain and Alters Insulin Sensitivity Relative to Red Meat in Wistar Rats. J. Nutr. 134:1454-1458, June 2004) and found whey reduced body weight and tissue lipid levels and increased insulin sensitivity compared to red meat.
  
  Rats were fed a high-fat diet for nine weeks, then switched to a diet containing either whey or beef for an additional six weeks. As has generally been found in other studies, the move to a high dietary protein reduced energy intake (due to the known satiating effects of protein compared to carbs or fat), as well as reductions in visceral and subcutaneous bodyfat.
  
  However, the rats getting the whey, there was a 40% reduction in plasma insulin concentrations and increased insulin sensitivity compared to the red meat. Not surprisingly, the researchers concluded "These findings support the conclusions that a high-protein diet reduces energy intake and adiposity and that whey protein is more effective than red meat in reducing body weight gain and increasing insulin sensitivity."
  
  Other studies suggest taking whey before a workout is superior for preserving/gaining lean body mass (LBM) and maintaining fat burning (beta oxidation) during exercise over other foods taken prior to a workout. The study called "A preexercise lactalbumin-enriched whey protein meal preserves lipid oxidation and decreases adiposity in rats" (Am J Physiol Endocrinol Metab 283: E565-E572, 2002.) came to some very interesting conclusions.
  
  One thing we have known a long time is the composition of the pre-exercise meal will affect substrate utilization during exercise and thus might affect long-term changes in body weight and composition. That is, depending on what you eat before you workout can dictate what you use for energy (i.e. carbs, fats, and or proteins) which alters what you burn (oxidize) for energy.
  
  The researchers took groups of rats and made the poor buggers exercise two hours daily for over five weeks (talk about over training!), either in the fasted state or one hour after they ingested a meal enriched with a simple sugar (glucose), whole milk protein or whey protein.
  
  The results were quite telling. Compared with fasting (no food), the glucose meal increased glucose oxidation and decreased lipid oxidation during and after exercise. Translated, they burned sugar over body fat for their energy source. In contrast, the whole milk protein and whey meals preserved lipid oxidation and increased protein oxidation. Translated, fat burning was maintained and they also used protein as a fuel source.
  
  Not surprisingly, the whey meal increased protein oxidation more than the whole milk protein meal, most likely due to the fact that whey is considered a "fast" protein that is absorbed rapidly due to it’s high solubility.
  
  As one would expect, by the end of the five weeks, body weight was greater in the glucose, whole milk protein and whey fed rats than in the fasted ones. No shock there. Here is where it gets interesting: In the group getting the glucose or the whole milk protein, the increase in weight was from bodyfat, but in the whey fed group, the increase in weight was from an increase in muscle mass and a decrease in bodyfat!
  
  Only the rats getting the whey before their workout increased muscle mass and decreased their bodyfat. The researchers theorized this was due to whey’s ability to rapidly deliver amino acids during exercise. Is this the next big find in sports nutrition or those simply looking to preserve muscle mass loss due to aging?
  
  Hard to say at this time being it was done in rats, but if it turns out to be true in humans (and there is no reason people can’t try it now) it would indeed be a breakthrough in the quest to add muscle and lose fat.
  
  Effects on serotonin, blood sugar regulation, and more!
  
  Although the above would probably be the major mechanisms by which whey could help the dieter, there are several secondary effects of whey that may assist in weight loss. For example, whey’s effects on serotonin levels. Serotonin is probably the most studied neurotransmitter since it has been found to be involved in a wide range of psychological and biological functions. Serotonin ( also called 5-hydroxytryptamine or 5-HT) is involved with mood, anxiety, and appetite.
  
  Elevated levels of serotonin can cause relaxation and reduced anxiety. Low serotonin levels are associated with low mood, increased anxiety (hence the current popularity of the SSRI drugs such as Prozac and others), and poor appetite control. This is an extremely abbreviated description of all the functions serotonin performs in the human body - many of which have yet to be fully elucidated - but a full explanation is beyond the scope of this article.
  
  Needless to say, Increased brain serotonin levels are associated with an improved ability of people to cope with stress, whereas a decline in serotonin activity is associated with depression and anxiety. Elevated levels of serotonin in the body often result in the relief of depression, as well as substantial reduction in pain sensitivity, anxiety and stress. It has also been theorized that a diet-induced increase in tryptophan will increase brain serotonin levels, while a diet designed for weight loss (e.g., a diet that reduces calories) may lead to a reduction of brain serotonin levels due to reduced substrate for production and a reduction in carbohydrates.
  
  Many people on a reduced calorie intake in an attempt to lose weight find they are often ill tempered and more anxious. Reductions in serotonin may be partially to blame here. One recent study (The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr 2000 Jun;71(6):1536-1544) examined whether alpha-lactalbumin - a major sub fraction found in whey which has an especially high tryptophan content - would increase plasma Tryptophan levels as well reduce depression and cortisol concentrations in subjects under acute stress considered to be vulnerable to stress.
  
  The researchers examined twenty-nine "highly stress-vulnerable subjects" and 29 "relatively stress-invulnerable" subjects using a double blind, placebo-controlled study design. The study participants were exposed to experimental stress after eating a diet enriched with either alpha-lactalbumin (found in whey) or sodium-caseinate, another milk based protein. They researchers looked at:
  • Diet-induced changes in the plasma Tryptophan and its ratio to other large neutral amino acids.
  • Prolactin levels.
  • Changes in mood and pulse rate.
  • Cortisol levels (which were assessed before and after the stressor).
  
  Author: William D. Brink - Date: October 5, 2005



• Walking for Fat Loss???
  With obesity and disease increasing dramatically, many fitness experts are recommending walking for weight loss and fitness. Some are even going so far as saying that walking is the best way to burn fat and lose weight. I strongly disagree with this and am going to show you why walking is NOT effective at burning off body fat.

  Yes, you read that correctly...

  Walking is NOT effective at burning body fat and if your goal is fat loss you might be wasting your time with fat loss walking. I am not saying that walking is not beneficial, I am saying that if fat loss is the primary goal, there are far better choices that will deliver far better results in fat loss.

  The primary benefits of walking are increased blood flow and circulation, improved recovery, and a strengthened immune system. There are several reasons why walking in not the best choice when it comes to fat loss. Here are just a few:

  1. Walking does NOT burn a lot of calories

  The lower the intensity of the activity or exercise the smaller the number of calories you burn per unit of time. For example, you can burn more calories in 15 minutes of bicycling at a high intensity level than you can in 45 minutes of easy walking.

  2. Walking does NOT result in a large increase in metabolism

  Another downside to walking is that because it’s generally low intensity it results in only a small increase in metabolism that will only last approximately 1-2 hours after the walk. On the other hand, metabolism increases are larger and last longer (4-24 hrs or more) when you perform high intensity cardio workouts.

  3. Walking does NOT deplete muscle glycogen

  Low intensity exercise like walking does not deplete muscle glycogen levels and therefore, later that day if you have excess calories they will likely be stored as body fat whereas if you deplete the glycogen the excess calories will primarily be stored in the muscles.

  So why then do so many fitness and health experts recommend walking for weight loss? One reason is that people don’t want to hear that they have to work hard for weight loss so they figure some activity is better than none. Another reason is that the body burns more fat for fuel when exercising at an easy pace, however, the total amount of energy used is so small that you end up burning off little body fat. That’s also why when you choose the “fat burning” program on your treadmill or bike it has you exercise at any easy level for fat loss. Yes, you’re burning fat, but so little that you’d have to exercise at that easy pace for hours and hours each day to get the fat loss you desire.

  High intensity cardiovascular/aerobic exercise is much more effective in burning off the excess body fat. In fact, several studies have been done to prove this. In one study they compared one group who did moderate level aerobics for 45 minutes with another group who performed high intensity workouts for 15 minutes. They did before and after fitness testing including body fat analysis and found that the group who performed the high intensity aerobics lost nine times as much body fat!

  Want more proof?

  Compare the bodies of a walker, marathon runner, and sprinter. If you are not familiar with what a sprinters body looks like, it is very muscular and has little body fat while on the other hand the body of a walker will likely have the opposite, little muscle and more fat. The sprinter does little or no low intensity exercise and does primarily short hard bursts of work while the marathoner overtrains so much they burn off both the body fat and the muscle and that’s why they tend to look almost sickly thin.

  So what should you do then if your main objective is to shed those excess pounds of body fat?

  Two things:

  1. Perform some form of high intensity cardio 2-4 times per week

  2. Stabilize blood sugar to minimize the storage of new fat

  I know some of you by now are saying “I can’t do high intensity exercise, I have a bad knee” and don’t worry, I have a solution for you. The good news is that high intensity is all relative to you and your current fitness level. For example, fast walking up and down hills may be high intensity for you... it all depends. So don’t think that you have to start running or something like that. Just slowly start to increase the intensity of your cardio workouts while also maybe decreasing the time because you can either work hard or you can work long for the weight loss.

  Also, you can make almost any activity or exercise high intensity.... here are a few examples:

  • increase your speed

  • use an incline or hills

  • increase resistance

  • perform intervals (the most effective method)

  Obviously, some exercises and activities are better suited than others but the point is if you want to burn more fat and make your workouts as productive as possible you need to increase the intensity.

  To learn more about high intensity cardiovascular exercise please check out the following articles:

  • Forget the Fat Burn Zone - http://www.achieve-fitness.com/forget.htm

  • In Search of the Ideal Aerobics Routine - http://www.achieve-fitness.com/ideal.htm

  • Heart Rate Guidelines - http://www.achieve-fitness.com/cardio.htm

  As with any changes to your fitness program be careful and don’t over do it. Just because high intensity workouts burn more fat don’t think that you’ll get even better results by doing it everyday - that will quickly lead to over training and a loss of muscle which will only make it even harder to burn off the fat.

  Be sure to also check out my Burn Fat FAST! ebook and audio program here: http://www.burn-fat-fast.com
  Author: Jesse Cannone - Date: October 2, 2005




• Confusing new food pyramid misleads consumers about healthy eating
  It took four years and a whopping $2.4 million, but the U.S. Department of Agriculture has finally rolled out a redesigned version of the Food Guide Pyramid. Unveiled April 19, the new “MyPyramid” is supposed to offer Americans clear guidance on how to eat a nutritious diet and maintain a healthy weight.
  Author: Tim Radak - Date: September 28, 2005



• The Missing Link in Fitness and Weight Loss
  There's one thing, more than anything else that keeps people from achieving their weight loss and fitness goals...
  
  and it's something that plagues so many people yet is rarely discussed... it's what I call "Mental Fitness"...
  
  Here's what I mean by mental fitness...
  
  Many people fail to achieve their goals because:
  
   - they don't believe in themselves
   - they think about how hard it will be rather than the end result
   - their goal seems unattainable so they don't even bother trying
   - they sabotage themselves unknowingly because they fear success
  
  It's saddening to me to see how many people live their lives doubting themselves and never go after their dreams because they don't realize how great they are and how powerful they are...
  
  If you haven't already, grab a copy of my friend Mike's FREE CD "Greatness Held Hostage":

  http://www.achieve-fitness.com/greatness.htm
  
  I honestly can't tell you how much my life has changed after listening to this cd...
  
   don't care how fit you are or how out of shape you are, after you listen to this cd you will be a different person... I am.
  
  In order to achieve your fitness goals, or any goals for that matter you must:
  
  1. Have a specific goal with a deadline
  
  2. Believe in yourself
  
  3. Want it so bad that you will do what it takes
  
  4. Take Action
  
  There you have it... sounds simple, maybe too easy, but the formula for achieving goals...
  
  A good friend of mine, Jeremy Likness who is also a personal trainer, put together a great audio program that you need to listen to...
  
  He's one of the few that "get it" and focus on not just the physical aspect to fitness and weight loss, but also the mental aspect which
  in my opinion is by far the most important and for many people, the hardest...
  
  Grab a copy of his audio cd's now here:
  http://www.achieve-fitness.com/losefatnotfaith.htm
  
  
  Ok, now let's talk about carbs...
  
  Simple carbohydrates cause a rapid increase in blood glucose, typically leading to an over-production of insulin. When simple carbohydrates are consumed in large quantities, the blood gets
  so full of insulin that blood glucose levels start to drop.
  
  In other words, a sugar high is soon followed by a sugar crash or a drop in energy.
  
  Another problem with consuming too many simple carbohydrates and having elevated glucose and insulin levels is the effect on the body's fat cells. Fat cells act as storage spaces for body fat.

  When we increase body fat stores, our fat cells increase in size. When insulin and glucose levels are elevated, fat release decreases and fat storage increases, resulting in larger fat cells.
  
  This is why there are very few simple carbohydrates suggested in the GHF Customized Diet Meal Plan.
  
  The simple carbohydrates, monosaccharides and disaccharides, make up sugars and other sweet-tasting substances. Each has three forms of sugars. The monosaccharides consist of glucose,
  fructose, and galactose, while the disaccharides consist of maltose, sucrose, and lactose.
  
  These sugars add sweetness to food, which makes it appetizing. Moderate consumption of sugar, about 5-10% of total food intake, is not in any way dangerous to healthy human beings. However,
  it can make fat loss a more difficult task and can be associated with many other factors that are harmful: obesity, the displacement of needed nutrients, and tooth decay. And most simple carbohydrates contain insubstantial amounts of vitamins, minerals, and fiber.
  
  This is why candy, soda, cakes, and cookies are often called "empty calories," calories with little or no nutritional value.
  
  It is important to recognize that all caloric sweeteners including fructose, honey, and many others are sugars too. The sugar amount may or may not be revealed in a food products ingredient list. But if you look at the ingredients, and one of the many forms of sugar is the first ingredient, you'll know that this is the primary substance in that product and thus does not provide a good source of nutrition.
  
  Also, be on the look out for several different forms of sugar listed separately, such as cornstarch, sucrose, and high-fructose corn syrup.
  
  Also note that even though sugar is the main ingredient of the product, it may not appear first or even second on the ingredient label. Rather it may be included several times throughout the list in different forms. The following is a list of other forms of sugars that you should be aware of when reading labels: brown sugar, confectioners sugar, corn sweeteners, turbinado, raw or white sugar, molasses, maple sugar, maltose, levulose, lactose, invert sugar, honey, high-fructose corn syrup, granulated sugar, fructose, galactose, glucose, and dextrose.
  
  A diet lower in sugars and higher in complex carbohydrates, fiber, and protein is almost always lower in fat, lower in calories, higher in energy, and higher in vitamins and minerals. These factors, working together, contribute to a lower rate of obesity, cardiovascular disease, diabetes, cancer, and tooth decay.
  
  This information was provided by Global Fitness and they offer a really cool fitness analysis totally F-R-E-E... get yours now here:
  
  http://www.achieve-fitness.com/globalfitness.htm
  
  Well, that's it for today...
  
  Please forward this email to anyone you know who is interested in their health and fitness and look for another update soon.
  
  Thanks again and make things happen!
  
  Author: Jesse Cannone - Date: September 25, 2005




• How to Lose the Most Fat and Build the Most Muscle in 30 Days
  A lot can happen in 30 days...
  
  The dream of everyone who trains is to lose maximum fat and build the most muscle in the shortest period of time possible. While it is definitely possible to both lose fat and gain muscle at the same time, in my experience, the best results come from concentrating on one major goal at a time.
  
  Let me put it this way: to lose fat, you need a caloric deficit. To build muscle, you need a caloric surplus. If you try to do both at the same time, you may just remain exactly where you are!
  
  So the question before us is - how do we maximize both fat loss and muscle gain, two very much opposing goals, in only 30 days?
  
  It's simple - we focus on both goals in the same program but not at the exact same time!
  
  By alternating rapidly back and forth between reduced-calorie fat loss training and higher-calorie mass-oriented training, you can not only accomplish both goals at the same time, you can actually use the two opposing goals to feed on each other and send your results through the roof!
  
  To illustrate my point, remember how quickly you gain weight when coming off a strict diet? Remember how quickly you lose weight when you start to diet and you haven't been careful about what you've been eating? That's your body rapidly adapting to a stress. One of the most powerful features of this switching back and forth is in the change itself - your body changes far quicker when you give it a powerful reason.
  
  What is the result of this switching back and forth? Extremely rapid fat loss and extremely rapid muscle gain.
  
  To maximize the effects of this switching, you must tailor your training, diet and supplementation towards your specific goal during that particular time. Proper manipulation of these factors will greatly enhance the body's hormonal response to this program, which is the real key to maximizing your results.
  
  For five days, we will target everything about your training and nutrition towards fat loss.
  
  You will reduce your caloric intake below maintenance levels to promote fat burning.
  
  You will reduce the rest periods between sets in your weight training to increase the intensity of the workload and boost the metabolism.
  
  You will increase your training volume, performing more sets for each bodypart.
  
  You will not push your body to muscular failure - pushing to failure can be too stressful to the muscles when on a reduced-calorie diet. Stop one rep short of this point.
  
  You will include cardio training, preferably High Intensity Interval Training for best results, to burn calories and further boost your metabolism.
  
  You will NOT take creatine during this time (I'll explain why below).
  
  It is best to follow a low-carb diet during this time for maximum effectiveness. Eating this way will be especially powerful when you switch to the next phase of the program.
  
  After five days, your metabolism will be just starting to get used to the training and nutritional program you're following. Now we'll throw it a curveball and change everything!
  
  For the next five days, you will be focusing your training, nutrition and supplementation completely on muscle building.
  
  You will increase your caloric and protein intake to promote gains in muscle mass.
  
  You will increase your rest periods in between sets to allow for more recovery and increased strength in your sets.
  
  You will decrease your training volume, doing fewer sets but with greater intensity. This is the time to really push your muscles to the edge! You're feeding them now, so don't be shy about training them hard.
  
  You will eliminate all cardio training in order to maximize muscle gain. Cardio training can burn calories that should be used for the muscle building process.
  
  You will load creatine for the first three days of the muscle-gain phase. This will take advantage of and greatly enhance the flood of water and nutrients into the muscles.
  
  You will NOT follow a low-carb diet during this time. We want lots of carbs to provide energy and promote insulin release (the body's primary storage hormone). This insulin release will help shuttle protein and other nutrients into the muscles to help with building.
  
  The body's hormonal response to this huge change in training, nutrition and supplementation is tremendous. Sensing a feast after a famine, it will greedily take in all the nutrients it can and store them in the form of glycogen (for carbs), muscle mass (for protein) and fat (to some extent). Since you will only be doing this phase for 5 days, however, fat gains will be minimal so don't be shy to eat!
  
  It is important to note that you should eat a lot but you should eat clean - loading up on junk food will not give you the best results. You've got to provide your body with quality materials to rebuild with or you may not gain as much muscle and you may add too much fat.
  
  After five days of this training, your metabolism will be cranking along, happily building muscle. Now we'll pull the rug out and go right back into fat-loss training for five days. Since your body is used to getting more food and your metabolism is still moving fast, switching to fat-loss training at this time will immediately result in your body burning far more fat than if you were using a conventional fat loss program.
  
  In 30 days, you will complete three rounds of this rapid-adaptation training. As you will soon experience, this switching back and forth between a short, targeted fat loss program and a short, targeted muscle-building program can have a tremendous and rapid impact on bodyfat and muscle mass levels.
  
  What does this mean for you? It means you can lose fat faster and gain muscle faster, taking FULL advantage of your body's natural reaction and rapid adaptation to massive change.
  
  Think this program sounds good? You ain't seen nothing yet...
  
  This particular program is just a taste of what you'll find in the full All-Star Trainers eBook from AtoZFitness. In addition to a detailed explanation of how to perform my program, including a day-by-day guide and set-by-set workouts to follow, you'll also get the rapid fat-loss and muscle-building secrets of 11 of the most knowledgeable and respected trainers in the world, including Tom Venuto, Pete Sisco, David Grisaffi, Jeremy Markum, Phil Campbell, Christopher V. Guerriero and many others!
  
  The next 30 days are going to pass by whether you get this information or not. You could stick to your conventional programs and get slow (if any) results. How would you like to make these next 30 days the most productive of your entire training career?!
  Author: Nick Nilsson - Date: May 18, 2005



• Eat Regularly and Less as the Day Goes on
  Most of us have been raised to eat regularly with three meals a day, progressively increasing the amount of food as the day goes on. The typical family has a small breakfast (if at all), a medium-sized lunch, and a large dinner, which usually includes dessert.
  Author: Jesse Cannone - Date: May 22, 2005



• Supersets
  Get a Super Duper Workout with these Supersets
  Author: Daryl Marples - Date: March 31, 2005



• Hair Today Gone Tomorrow
  - Hair Today Gone Tomorrow: The Sequel!
  
  Let's face it, bodybuilding is a visual endeavor and sport. No one wants to have a great body without a full head of hair to match. So, it should have come as no surprise to me that I received so much mail after I wrote my first article on the topic in 1997 in MMI (issue 179). "Hair today gone tomorrow" was published in MMI and later on the BrinkZone.com web site. It was clear to me that I hit a nerve with readers as I received more email and snail mail then I had expected, especially considering the fact it was an article that had nothing to do with building muscle! Why did I write it? From the last article,
  
  "I thought a new article for those people who are really bumming that their hair is falling out, want to make sure their hair does not start falling out, or are just real paranoid about their hair falling out, was in order. If you fit any one of the above descriptions-which most people do- than this is the article for you! So why do I care so much about hair loss? My mother's father was bald, my father is mighty thin up top, my hair started to thin a while back -you do the math!"
  
  I have received countless emails and letters over the years asking me to update the article. Here, finally, is the updated version which will integrate info from the last article and the newer recommendations. People who have not read the first article can view that at: http://www.brinkzone.com/hair.html
  
  Readers of this article may be confused by some of my comments if they are not familiar with the last one, so I recommend you read the first article. Go ahead, I can wait!
  
  What causes male pattern baldness (MPB)? From 1997:
  
  "So what makes your hair fall out? Well for a long time scientists thought that DHT was the sole cause of hair loss, but this does not appear to be the case. As most of you already know, androgens such as testosterone (natural and otherwise) can convert to DHT by the previously mentioned enzyme 5AR. People who have high levels of the enzyme 5AR have higher levels of DHT and are prone to losing their hair.
  Author: Will Brink - Date: March 15, 2005



• Metabolic Surge: How To Burn Fat Fast and Blast Thru Any Plateau
  Discover a Groundbreaking New Fat-Loss Program That Will Add Muscle Onto Your Body While Burning Off Pounds of Ugly Bodyfat, Even The “Last-To-Go” Fat and Even in Experienced Personal Trainers!
  Author: Daryl Marples - Date: March 12, 2005



• How to Lose the Most Fat and Build the Most Muscle in 30 Days...
  

  
  A lot can happen in 30 days...
  
  The dream of everyone who trains is to lose maximum fat and build the most muscle in the shortest period of time possible. While it is definitely possible to both lose fat and gain muscle at the same time, in my experience, the best results come from concentrating on one major goal at a time.
  
  Let me put it this way: to lose fat, you need a caloric deficit. To build muscle, you need a caloric surplus. If you try to do both at the same time, you may just remain exactly where you are!
  
  So the question before us is - how do we maximize both fat loss and muscle gain, two very much opposing goals, in only 30 days?
  
  It's simple - we focus on both goals in the same program but not at the exact same time!
  
  By alternating rapidly back and forth between reduced-calorie fat loss training and higher-calorie mass-oriented training, you can not only accomplish both goals at the same time, you can actually use the two opposing goals to feed on each other and send your results through the roof!
  
  To illustrate my point, remember how quickly you gain weight when coming off a strict diet? Remember how quickly you lose weight when you start to diet and you haven't been careful about what you've been eating? That's your body rapidly adapting to a stress. One of the most powerful features of this switching back and forth is in the change itself - your body changes far quicker when you give it a powerful reason.
  
  What is the result of this switching back and forth? Extremely rapid fat loss and extremely rapid muscle gain.
  
  To maximize the effects of this switching, you must tailor your training, diet and supplementation towards your specific goal during that particular time. Proper manipulation of these factors will greatly enhance the body's hormonal response to this program, which is the real key to maximizing your results.
  
  For five days, we will target everything about your training and nutrition towards fat loss.
  
  You will reduce your caloric intake below maintenance levels to promote fat burning.
  
  You will reduce the rest periods between sets in your weight training to increase the intensity of the workload and boost the metabolism.
  
  You will increase your training volume, performing more sets for each bodypart.
  
  You will not push your body to muscular failure - pushing to failure can be too stressful to the muscles when on a reduced-calorie diet. Stop one rep short of this point.
  
  You will include cardio training, preferably High Intensity Interval Training for best results, to burn calories and further boost your metabolism.
  
  You will NOT take creatine during this time (I'll explain why below).
  
  It is best to follow a low-carb diet during this time for maximum effectiveness. Eating this way will be especially powerful when you switch to the next phase of the program.
  
  After five days, your metabolism will be just starting to get used to the training and nutritional program you're following. Now we'll throw it a curveball and change everything!
  
  For the next five days, you will be focusing your training, nutrition and supplementation completely on muscle building.
  
  You will increase your caloric and protein intake to promote gains in muscle mass.
  
  You will increase your rest periods in between sets to allow for more recovery and increased strength in your sets.
  
  You will decrease your training volume, doing fewer sets but with greater intensity. This is the time to really push your muscles to the edge! You're feeding them now, so don't be shy about training them hard.
  
  You will eliminate all cardio training in order to maximize muscle gain. Cardio training can burn calories that should be used for the muscle building process.
  
  You will load creatine for the first three days of the muscle-gain phase. This will take advantage of and greatly enhance the flood of water and nutrients into the muscles.
  
  You will NOT follow a low-carb diet during this time. We want lots of carbs to provide energy and promote insulin release (the body's primary storage hormone). This insulin release will help shuttle protein and other nutrients into the muscles to help with building.
  
  The body's hormonal response to this huge change in training, nutrition and supplementation is tremendous. Sensing a feast after a famine, it will greedily take in all the nutrients it can and store them in the form of glycogen (for carbs), muscle mass (for protein) and fat (to some extent). Since you will only be doing this phase for 5 days, however, fat gains will be minimal so don't be shy to eat!
  
  It is important to note that you should eat a lot but you should eat clean - loading up on junk food will not give you the best results. You've got to provide your body with quality materials to rebuild with or you may not gain as much muscle and you may add too much fat.
  
  After five days of this training, your metabolism will be cranking along, happily building muscle. Now we'll pull the rug out and go right back into fat-loss training for five days. Since your body is used to getting more food and your metabolism is still moving fast, switching to fat-loss training at this time will immediately result in your body burning far more fat than if you were using a conventional fat loss program.
  
  In 30 days, you will complete three rounds of this rapid-adaptation training. As you will soon experience, this switching back and forth between a short, targeted fat loss program and a short, targeted muscle-building program can have a tremendous and rapid impact on bodyfat and muscle mass levels.
  
  What does this mean for you? It means you can lose fat faster and gain muscle faster, taking FULL advantage of your body's natural reaction and rapid adaptation to massive change.
  
  Think this program sounds good? You ain't seen nothing yet...
  
  This particular program is just a taste of what you'll find in the full All-Star Trainers eBook from AtoZFitness. In addition to a detailed explanation of how to perform my program, including a day-by-day guide and set-by-set workouts to follow, you'll also get the rapid fat-loss and muscle-building secrets of 11 of the most knowledgeable and respected trainers in the world, including Tom Venuto, Pete Sisco, David Grisaffi, Jeremy Markum, Phil Campbell, Christopher V. Guerriero and many others!
  
  The next 30 days are going to pass by whether you get this information or not. You could stick to your conventional programs and get slow (if any) results. How would you like to make these next 30 days the most productive of your entire training career?!
  Author: Nick Nilsson - Date: March 12, 2005




• Give The Gift Of Fitness
  Well, it's almost that time of year again - the holiday shopping season is just around the corner.
  Author: Daryl Marples - Date: November 24, 2004



• Power Foods - Add Power to Your Hour
  It’s your power hour.
  Author: Daryl Marples - Date: September 21, 2005



• What's Your Type? Get to Know Your Body's Genetic Makeup
  It sounds like an endorsement for your local dating service.
  Author: Daryl Marples - Date: November 8, 2004



• Fitness Instructor Training - Need Back Pain Relief And I’ve Tried Everything…What Now
  By Jesse Cannone CFT, CPRS  and Steve Hefferon CMT Tired of struggling and need relief from back pain? You are not alone… millions and millions of people suffer from back pain all over the world and nearly all of them are like you, looking for something that works… back pain relief!

  I’m just guessing, but here’s what your experience with back pain has probably been like:

  You probably went to your family doctor first, or a chiropractor. Your visit likely only lasted 15 minutes or so… they poked around and confirmed that you do have back pain and gave you a prescription for the pain. Now before we go any further, let me ask you this: how in the heck is a prescription drug going to fix a physical problem like back pain?

  Doctor visits, chiropractic adjustments, physical therapy, pain relievers, anti-inflammatories, new mattress, rub on creams, and the list goes on…

  I’m sure you’ve tried several or maybe even many on that list yet you’re back still hurts…. Why aren’t any of the experts helping or treatments working?

  The answer is simple…

  It’s all in the approach… most, if not all, of the treatments people receive for back pain are flawed from the start. I’m not going to cover each of them in detail in this article, however, if you would like to learn more about traditional treatments for back pain and why they don’t work, I suggest you read my article on the subject here: http://www.losethebackpain.com/backpaintreatments.html

  You and I already know that those treatments just don’t work, so I want to give you some information that you can use to take control of your own health and well being and find “the” treatment that will finally get rid of your back pain once and for all.

  It has been my experience that trying to convince somebody of something they are unfamiliar with is just about impossible…. so instead of me telling you what to do, I want to give you the tools for you to do it yourself.

  Step one: First, you must understand that pain is your body’s way of telling you something is wrong… don’t ignore it! And in order to fix it or get rid of it, you must first know what’s causing it.

  Step two: Be open-minded… in order to find a solution you’ll need to be willing to learn… and please don’t be afraid to look for and/or ask for help.

  There are thousands of sources of fitness instructor training in the world on upper back pain, lower back pain and back pain in general, but if you don’t know how to sort through all that information it will be useless to you.

  Step three: Take action now… you’re going to do it, and with my help! You do not have to live with low back pain, upper back pain, sciatic pain, or any back pain for that matter and you can feel great again!

  You have two options:

  1. Leave it up to your doctor or chiropractor and hope it gets taken care of…

  or

  2. You can take control of your back care yourself and ensure it gets taken care of

  I don’t know about you, but it’s a no brainer for me!

  But, I know you may be feeling like there’s NO solution and maybe you’ve even resigned yourself to the fact that you’ll have back pain for the rest of your life… I hope that’s not the case because you do have the power and ability to eliminate it.

  If you choose option one, leaving your back health in the hands of someone other than yourself, at least educate yourself enough to know what questions you need to be asking.

  The next time you go to the doctor or chiropractor, bring a pen, paper and the list of questions below:

  1.  What is the cause of the pain? (Not the symptom, but the actual cause)
  2.  Is it muscular or structural? (involving the bones of the spine)
  3.  If it’s muscular have the doctor, chiropractor, physical therapist, etc name exactly which muscles and other muscles that may be involved.
  4.  Do I need an X-ray, CT-scan or MRI?
  5.  Did I have a predisposition for the injury based on my life style and daily postures?
  6.  Do I have muscle imbalances that created this condition over time?
  7.  Will I have muscle imbalances still after your treatment?
  8.  Will it heel 100%?
  9.  Are there specific exercises or stretches to do for my condition?
  10.  Which muscles should I stretch and which muscles should I strengthen?
  11.  Will I do more harm than good if I don’t do the right activities?
  12.  Will the physical therapist you are sending me to have the time to spend one on one with me to effectively work with me?
  13.  Will Ultra Sound and Electrical Stimulation correct my muscle imbalances?

  I could go on and on with questions like these that you should ask your doctor, but we both know that you won’t… because you don’t want to piss off the doctor and then worry that you’ll get bad care next time.

  Really, you shouldn't even have to ask them... the doctor, chiropractor, or physical therapist should cover all of these things while working with you!

  So did I just waist my time and yours by listing them out. Heck no, these are great questions to use when trying to find a treatment approach that will work for you.

  We already know what doesn’t work and why, let’s talk now about what does work. In order for any back care program or approach to be successful, it must include the following criteria:

  • Identify the root cause of the problem

  • Treat both the symptom and the cause

  • Focus on the body as a whole and not zoom in on only the problem area

  • Physical problems can only be treated and corrected with a physical approach

  • Address muscle imbalances with targeted strength, flexibility, and muscle work

  • Be easy to understand, implement, and progress

  • Help you maintain a healthy back and prevent future occurrences

  So how can you find a back care program that not only meets all these criteria, but is proven to work far better than traditional treatments?

  Just do a little research… you can use the internet to find all sorts of information and resources on back pain, but remember, it must meet the criteria we outlined above our it’s guaranteed to fail!

  Don’t give up, it’s out there, if you take the time to look you’ll find it…maybe right under your nose!

  A Revolutionary Approach To Eliminating Back Pain So Incredibly Simple That Your Doctor Doesn't Want You To Know About It...

  Get It Now On And Get Rid Of Your Back Pain Fast!

  Here's just some of what you learn when you watch our Lose the Back Pain video:

  • The four "physical dysfunctions" that are responsible for over 90% of all back pain

  • Simple "self assessments" you can perform in just minutes, anywhere to help you pinpoint which dysfunctions you have

  • 4 Step-by-Step "Corrective Action Plans" that show you exactly what you need to do to balance your body and eliminate your back pain

  • the facts about back pain and other conditions like sciatic nerve pain and arthritis

  • how to strengthen your lower back and abs to prevent injuries

  
  Author: Daryl Marples - Date: September 14, 2005



• How To Burn Fat AND Gain Muscle Humanly Possible In The Next 30 Days...
  A lot can happen in 30 days!
  
  The dream of everyone who trains is to lose maximum fat and build maximum muscle in the shortest period of time possible. While it is definitely possible to both burn fat and gain muscle at the same time, in my experience, the best results come from concentrating on one major goal at a time.
  
  Let me put it this way: to lose fat, you need a caloric deficit. To build muscle, you need a caloric surplus. If you try to do both at the same time, you may just remain exactly where you are!
  
  So the question before us is - how do we maximize both fat loss and muscle gain, two very much opposing goals, in only 30 days?
  
  It’s simple, we focus on both goals in the same program but not at the exact same time!
  
  By alternating rapidly back and forth between reduced-calorie fat loss training and higher-calorie mass-oriented training, you can not only accomplish both goals at the same time, you can actually use the two opposing goals to feed on each other and send your results through the roof!
  
  To illustrate my point, remember how quickly you gain weight when coming off a strict diet? Remember how quickly you lose weight when you start to diet and you haven’t been careful about what you’ve been eating? That’s your body rapidly adapting to a stress. One of the most powerful features of this switching back and forth is in the change itself - your body changes far quicker when you give it a powerful reason.
  
  What is the result of this switching back and forth? Extremely rapid fat loss and extremely rapid muscle gain.
  
  To maximize the effects of this switching, you must tailor your training, diet and supplementation towards your specific goal during that particular time. Proper manipulation of these factors will greatly enhance the body’s hormonal response to this program, which is the real key to maximizing your results.
  
  For five days, we will target everything about your training and nutrition towards fat loss.
  • You will reduce your caloric intake below maintenance levels to promote fat burning.
  • You will reduce the rest periods between sets in your weight training to increase the intensity of the workload and boost the metabolism.
  • You will increase your training volume, performing more sets for each body part.
  • You will not push your body to muscular failure – pushing to failure can be too stressful to the muscles when on a reduced-calorie diet. Stop one rep short of this point.
  • You will include cardio training, preferably High Intensity Interval Training for best results, to burn calories and further boost your metabolism.
  • You will NOT take creatine during this time (I’ll explain why below).
  • It is best to follow a low-carb diet during this time for maximum effectiveness. Eating this way will be especially powerful when you switch to the next phase of the program.
  
  Author: Will Brink - Date: September 11, 2005



• The Most Effective Fat Burning And Muscle Building Home Exercise ProgramThat Takes Just 13 Minutes…
  Most people who want to burn off some excess pounds and tighten and tone their bodies simply don’t have 2 hours each day to spend in the gym performing the bodybuilding style workouts that most “fitness experts” recommend.
  Author: Daryl Marples - Date: August 31, 2005



• Diet Supplements Revealed
  In the weight loss and diet supplements industry it's incredibly difficult to find unbiased, nuetral information from a genuine expert - who's not actually selling weight loss supplements! That's why Will Brink's awesome "Diet Supplements Revealed" stands out so much as real "must have" information for anyone interested reducing body fat.
  Author: Daryl Marples - Date: September 4, 2005



• Muscle Building Review
  Will Brink's "Muscle Building Nutrition" is in my opinion the the most complete, comprehensive and easy to understand information published to date on "how to eat to achieve lean muscle gains". (It has even been described by bodybuilding legend Lee Labrada as a "must read").
  Author: Daryl Marples - Date: September 7, 2005



• New Workout Programs Improve Sports Performance
  ONLINE FITNESS RESOURCE UNVEILS SPORT-SPECIFIC TRAINING PROGRAMS FOR COMPETITIVE ATHLETES AND WEEKEND WARRIORS
  Author: Daryl Marples - Date: August 17, 2005



• PERSONAL TRAINING AVAILABLE VIA THE INTERNET
  Personal trainers have long been helping people achieve healthier, more fit lifestyles, but not everyone has the time or the flexibility in their schedule to make it to the gym for personal training sessions. FitnessByDay.com offers a convenient alternative to in-person training sessions. Users gain the guidance motivation that they need right from their home computer.
  Author: Daryl Marples - Date: August 21, 2005



• Secrets Of Successful Strength Training
  Getting bored with your strength training program or not getting the same results you did when you started?  It’s easy to fall into a weight training rut, doing the same old routine of favorite exercises day in, day out.  Unfortunately, too much of “same old, same old” can be the enemy of effective physical conditioning. 

  The key to successful training lies in varying the training stimuli, says William J. Kraemer, PhD, professor of applied physiology at Pennsylvania State University’s Laboratory for Sports Medicine.  And the most effective way to add variety to your workouts is through periodization, which means making systematic changes to your training at regular intervals.  Periodizing your strength workouts can help you avoid plateaus; avoid injury; and, make greater gains in strength, power, athletic performance, muscular size and endurance. 

  In the October 1999 issue of IDEA Health & Fitness Source magazine, Dr. Kraemer recommends enlisting the services of a fitness professional when developing a periodized strength training program and offers the following advice to help you succeed: 

  1. List Your Goals and Plan to Achieve Them Over Time.  A typical way to plan your program is to set goals for one year and goals to achieve approximately every three months.  Fitness assessment tests can help you determine these goals.   

  2. Don’t Try Too Much Too Soon.  Before you begin a periodization program, complete four to 12 weeks of basic training.  Use this training to develop general conditioning and to practice proper form and technique. 

  3. Change Your Exercise.  Many fitness experts believe you should change your program at least every four to six weeks for maximum effectiveness.  The muscle groups to be trained (based on your goals) should determine the type of exercises you perform. 

  4. Change the Exercise Order.  Plan the order in which you do your exercises as seriously as you plan the exercises themselves.  Try alternating between muscle groups – e.g., doing elbow curls (arms) followed by knee extensions (legs) – or “stacking” all the exercises for one muscle group (i.e., performing them consecutively).   
  Author: Daryl Marples - Date: August 24, 2005




• Weight Training - #1 Bodybuilding Techniques, publicizes a revolutionary bodybuilding invention which certifies lifetime physical benefits
  The Ultimate Muscle Building Systems program, is dedicated to bodybuilders, or athletes, who seek for an optimum bodybuilding system, to march weight training, to the next level of muscular development.
  Author: Daryl Marples - Date: August 28, 2005



• Several new research studies show that increasing aerobic exercise intensity can significantly improve fitness
  Several new research studies show that increasing aerobic exercise intensity can significantly improve fitness. High-intensity exercise typically yields better results than low-intensity exercise, and activity.
  
  Granted, if someone is not active, adding activity is a wise first step. However, researchers from several universities report that stepping-up exercise intensity will produce superior results - especially in cardiovascular fitness.
  
  Heavy Teenagers Benefit
  From High-Intensity Exercise
  
  In a recent study, researchers report, "the cardiovascular fitness of obese adolescents was significantly improved by physical training, especially high-intensity physical training."
  
  This study also revealed that heavy teenagers can handle high-intensity forms of exercise, (Effects of exercise intensity on cardiovascular fitness, total body composition, and visceral adiposity of obese adolescents, Gutin, 2002).
  
  Older Adults Benefit
  From More Intense Exercise
  
  80 year old adults in a recent study experienced very positive fitness gains in aerobic capacity. And the older adults in the study were able to lower their blood pressure with more intense forms of exercise, (Effects of aerobic exercise training in community-based subjects aged 80 and older: a pilot study, Vaitkevicius, 2002).
  
  Diabetic Patients Benefit From
  Increasing Exercise Intensity
  
  Researchers report, "High-intensity progressive resistance training, in combination with moderate weight loss, was effective in improving glycemic control in older patients with type 2 diabetes." (High-intensity resistance training improves glycemic control in older patients with type 2 diabetes, Dunstan, 2002).
  
  The Take Home
  
  If you're inactive, increasing activity is a wise first step (along with a physician's exam). Increasing activity will help build your body to handle more intense forms of exercise that have been shown to significantly improve fitness.
  
  Ask yourself this question. "Am I progressively adding intensity during my workouts, or just am I just going through the motions?"
  Author: Daryl Marples - Date: August 10, 2005



• Exercise Videos - Body To Go(TM) the Perfect Gift for After the Holidays
  Announcing Body To Go(TM), a fitness program designed specifically for business travelers. Body to Go(TM) is a new fitness DVD that allows you to follow a simple, but intense workout on your laptop computer anytime, anywhere, in any space -- even the smallest hotel room. This total body workout includes five sections that can be done in sequence, or separately to customize a workout. The Body To Go(TM) workout includes: Heart Pumping Cardio, Upper Body, Lower Body, Core Conditioning, and Stretch techniques.
  Author: Daryl Marples - Date: July 10, 2005



• New Wellness Portal Offers Complimentary Directory Listing to Muscle and Fitness Professionals
  A new fitness portal, Choosefitness.com, dedicated to health and wellness is now offering complimentary directory listings in its fitness directory, to wellness related professionals including, personal trainers, massage therapists, chiropractors, alternative medicine practitioners, and others with muscle and fitness related businesses.
  
  The site owners have committed to making the directory listings available for free as their way of reaching out to the wellness community and encouraging a cooperative effort in making wellness resources available to Web visitors. "Community wellness is a mission we take seriously, and the free listing program is our effort to make it easy for folks to find professionals that can help them with their goals", says Garnes. "The free listings also allow us to establish solid relationships with other wellness professionals, for collaborative purposes".
  
  The directory features a special layout that allows listers to include basic demographic data, a description of their business, rate information, geographic regions served, certifications, and a more field for additional information. Listers can also upload a logo of photograph to enhance their listing, and can record an audio greeting that streams from within their listing.
  
  The remainder of the site allows visitors to search information relating to all aspects of health and wellness, including dieting, nutritional supplements, specialized strength training and fitness routines, aerobics and environmental health along with meditation, aromatherapy, and alternative medicine. The site owners also conduct product reviews of fitness equipment, nutritional supplements, environmental health devices, and other wellness related products and services, and report on them regularly.
  
  Health, wellness and fitness topics are some of the most heavily searched on the Internet. Choosefitness.com pulls the information together in easy to access resource. With an ever increasing focus on health and wellness, Choosefitness comes along at a great time. Americans are realizing the importance of staying well instead of treating illness, and Choosefitness will have a role to play in that education process.
  
  Other features include live chat rooms, forums and an exclusive Internet Radio show called "Fitness Talk Radio," devoted to health and fitness issues. Programs are available "on demand" so visitors don't have to tune in at a particular time. Because the radio show uses Flash technology, there are no special plug-ins necessary to listen, unlike most streaming media sources. The radio show is scheduled to launch just after January 1, 2004. The site has also added a special weblog called "Toxin Free Blog", which is devoted to environmental health, and ways to control exposure to toxins at home, in the workplace and elsewhere.
  
  In addition to the comprehensive site benefits, visitors can sign up to have free fitness tips emailed to them each week. The weekly tips are free of advertisements and promotions. Health and wellness related professionals and businesses can obtain a complimentary listing in the site's fitness directory which features the ability to upload a photograph or logo, and to record an audio greeting for visitors.
  Author: Daryl Marples - Date: May 25, 2005



• The Stamford Athletic Club Hires Linda T. Gottlieb as Director of Fitness Training
  The Stamford Athletic Club is pleased to announce that Linda T. Gottlieb has joined the company and holds the position of Director of Fitness & Training for comprehensive fitness training programs.
  
  Setting new trends in training and motivation, personal trainer, fitness instructor and eating coach Linda Gottlieb has had a long career in the fitness industry, choreographing and presenting hundreds of group aerobic dance and exercise/wellness classes. Her 20+ year career began in the Figure Forum, Norwalk, CT and continued to Exercise Dimensions and onto her own business, FIT Training LLC.
  
  Ms. Gottlieb’s undergraduate degree in Psychology, along with her Masters degree in Instructional Design prepares her to successfully interpret motivation of her clients, work through roadblocks and stages of behavioral change, and excel at presenting fitness and health theory and methodologies in an easy to understand manner, engaging her clients at all levels. Linda received the Presidential Sports Award in 1988 and 2003, multiple certifications from IDEA, ACE, and AFAA, and is a member of The American Institute of Fitness Educators, The Association of Fitness by Phone® Coaches and Reebok Instructor Alliance. She holds current Adult CPR certification from the American Red Cross. Linda is the first certified Active Living Every Day facilitator in the state of Connecticut.
  
  Linda has authored several locally published articles on the subject of fitness; a Consumer Report entitled “Seven Insider Secrets to Finally Achieving the Health and Fitness Results You Want” and produces a monthly Fitness Success Letter.
  
  With her outgoing nature and ability to create innovative programs to meet ever changing trends and client needs, Linda is well positioned to cast a fresh perspective on wellness topics, making and keeping programs fun and continuously rewarding.
  
  Internationally renowned health club, fitness and spa innovator Glenn Colarossi, chief executive of The Stamford Athletic Club, stated that “SAC is in an exciting period in our facility’s growth. We are very pleased to have Linda come on board. Her background and friendly personality are certain to push us to a new level and make for a wonderful future for SAC!”
  For further information please call SAC at 1-203-357-7555.
  
  
  About Stamford Athletic Club
  Founded in 1994 and located in the heart of Stamford, CT, SAC has everything you need to keep healthy and fit. State of the art equipment as well as classes and training sessions for every need can be found at the club. Cardio Equipment, Full Court Basketball, Olympic Size Swimming Pool, Yoga, Pilates, Fitness Programs, and Fitness Training, etc. are some of the amenities offered, just to name a few.
  
  ###
  
  Author: Daryl Marples - Date: May 29, 2005



• Fitness Experts Joe Decker’s New Book Shows Americans How to Get in Shape in Just Four Weeks
  Fitness experts in demand - Joe Decker, “The World’s Fittest Man,” and author of the upcoming book The World’s Fittest You: Four Weeks to Total Fitness (Dutton, January 2004) launches his “Fat City, USA Tour” on January 6, 2004. Joe will kick off his tour in New York City. Decker will then visit America’s “Fattest” cities as determined by the Center for Disease Control’s FIRST EVER official list of cities with the most residents who are obese. On the list, Charleston, West Virginia, which in addition to being the state capitol has the dubious distinction of being the obesity capitol of the United States (tied with Toledo, Ohio) with 29.4% of it’s residents obese.
  
  Once fat and out of shape himself, Decker took charge of his own obesity problem by transforming his body and his life ultimately breaking the Guinness World Record for physical fitness. Now, with over 60 % of Americans overweight, Decker is taking on America’s growing obesity epidemic. Just after the holiday season, at a time when the already overweight give themselves the excuse to “have just a little more,” Decker is taking his message to the streets.
  
  “I realized I had a problem just in the nick of time, and I felt like I could help others by sharing my story and message: If I can do it, so can you,” says Decker. “But the more I read and travel around the more I realize how serious this epidemic is. We need to address the obesity epidemic head on -- right now when Americans are making their New Year’s Resolution to get fit and lose weight.”
  
  In each city, (including Dallas ranked #15, and Memphis #5) Decker will meet with local public health officials and offer common sense solutions to help city residents lose weight. For instance, he will sponsor free, unique group fitness activities and healthy eating tips to motivate local residents to change their lifestyle. Americans will also be able to follow Decker’s “Fat City, USA Tour” via his website www.Joe-Decker.com. Decker will be videotaping his “Fat City, USA Tour” for an upcoming television documentary.
  
  To book an interview with fitness expert Joe Decker, schedule a “Fat City USA Tour” stop, or obtain a complete ranking of “America’s Fattest Cities” according to the CDC please contact Eric Neuhaus.
  For free fitness tips and story ideas visit Joe Decker’s website www.Joe-Decker.com
  ###
  
  Author: Daryl Marples - Date: June 5, 2005



• Fitness training program: Not just for Manhattanites anymore The Benchmark Group brings NYC and L.A. style wellness coaching to T.O.
  Empowerment. Balance. Behaviour modification? These new fad terms are the basis of the newest trend in the personal Fitness training program style coaching. Once only accessible by the high-powered, Gwyneths and Oprahs of the New York and L.A. sets, lifestyle coaching has caught on in Toronto as an essential part of a personal fitness routine.
  
  Mark Stables, director of The Benchmark Group, a Toronto fitness and lifestyle company, is one of only two licensed wellness coaches in Canada and the only one in Toronto offering clients a combination of wellness and lifestyle coaching to complement the fitness routines he devises for them.
  
  But behaviour modification? That sounds more like a trip to the psychologist’s couch than part of an exercise routine.
  
  “In a sense, that is what lifestyle coaching is. It is being able to ask the right questions to make you realize your ability to create powerful and lasting changes for your health. And once my clients realize that they can make positive changes and then stick to them - they are well on their way to becoming physically healthier and definitely, happier.”
  
  Mark promises that his lifestyle coaching clients do not have to live off of stringy alfalfa sprouts and chalky energy shakes. Or drag themselves to the gym at ungodly hours. He promotes a perspective on health that creates balance in his clients’ everyday lives.
  
  “It’s about changing your perspective and doing it one day at a time.”
  
  Along with wellness and lifestyle coaching, the Benchmark Group offers a multi-disciplinary suite of services from nutrition and weight management, high-performance fitness training, stress management, and fitness equipment and amenity consultation. Servicing the Toronto area for the past five years, Mark Stables and his qualified staff are committed to being on the cusp of fitness innovation and achieving the best results for their clients.
  
  
  Author: Daryl Marples - Date: June 12, 2005



• Personal Fitness Training Plays Key Role in Fitness Product Purchases
  Personal fitness training can have a strong influence over the products and services used by their fitness clientele, according to a new report issued today by Research Options Inc. An abstract of the report is available free of charge at http://www.researchoptions.com. Individual copies may be ordered online or by phone at 1-800-201-2297, for $495.00. Additional copies are $150.00.
  Author: Daryl Marples - Date: July 3, 2005



• Weight training exercises - It requires a direct dispensation from Heaven to become a walker
  Have you been looking for an easy, fun way to get fit? One that doesn’t involve costly equipment or a ton of time? Weight training exercises can be done simply with a plan and some goals.
  Author: Daryl Marples - Date: May 23, 2005



• Pilates Training – On The Move
  Pilates, an exercise discipline, combining the elements of resistance, balance and stretching, has recently gained a loyal following. And, Pilates participants are truly devoted to their training. Of the top 21 fitness activities, Pilates Training has the highest percentage of participants who plan to return to this activity the following year, as well as participate more. These facts, along with an in-depth statistical report, are available in SGMA International's Pilates Training Participation Report – 2003 Edition. This data is derived from the Superstudy® of Sports Participation (conducted by American Sports Data, Inc).
  Author: Daryl Marples - Date: November 28, 2003



• SCIFIT® Combines Technologies to Create Group Exercise Program
  Cardio-Key® wireless exercise technology and Fit-Quik® 30-minute workout have been packaged into a new group exercise program.  Members pay a premium for this 30-minute strength and cardio group workout, creating a profit center for the club.  The program is designed around three pieces of SCIFIT® equipment using their innovative isokinetic technology:  AC7000 Treadmill, ISO1000R Recumbent Bike with Bi-directional resistance, and the PRO1000 Upper Body Rotary Exerciser.

  “The Cardio-Key® technology is what makes this program unique,” says SCIFIT® Vice President of Sales and Marketing, Denton Smith.  “The user doesn’t have to select from a menu, touch a screen or keyboard.  Just insert the Cardio-Key® and go.”  Actual workout data is stored on the key during the workout and can be downloaded into the member’s database.  At the end of the session the member gets a print out which keeps them motivated and tracks progress.

  The Fit-Quik® program with Cardio-Key® has recently been launched at Women’s Fit For Life in Arlington, Texas.  Club owner Robert Dyer says, “We hold 30 Fit-Quik® classes per week in a 160 square foot space that was previously unused.”  Members work out at their own level.  The program is well suited for the beginner to the elite athlete.
  Author: Daryl Marples - Date: November 28, 2003




• TULSA BASED SCIFIT® ANNOUNCES PLANS TO DOUBLE PRODUCTION CAPACITY
  SCIFIT® Ltd. Co., a Tulsa-based commercial fitness equipment producer, has announced plans to double production capacity.

  "Sales are up more than five-fold in less than four years," said SCIFIT® President, Larry Born. "This increase in sales, together with the introduction of three new products, means we’ve had to expand our production capacity in Tulsa and cultivate new outside manufacturing relationships."

  SCIFIT® is the commercial fitness products division of Tulsa-based Sinties Corporation, an 11-year-old company that was started with seed capital provided by Tulsa business leaders, including James A. McGill, Ed Taylor III and Flint Construction Company.

  SCIFIT®’s product line, which is sold in more that 15 countries worldwide, includes treadmills, elliptical walkers, upright and recumbent bikes, climbers, and upper and all body cardio machines, as well as interactive fitness technologies and training programs.

  Unlike most fitness equipment manufacturers, SCIFIT®’s roots are in the medical rehabilitation market. This history has resulted in the development of products that meet the needs of a wide range of users. The Green Bay Packers, Houston Rockets, San Francisco Giants consider SCIFIT®’s equipment a key ingredient in their training programs, as do many Athletic Departments. Because some of the equipment is wheelchair accessible and has such unique features as computer controlled isokinetics, it is equally prevalent in physical therapy and hospital rehabilitation centers across the country.

  In addition to traditional commercial sales, the upward trend in home sales is positively impacting the bottom line, said Vice President of Marketing, Denton Smith. "People today are looking for the same quality in home equipment that they find at their health club. The home market is an important part of our marketing strategy.
  Author: Daryl Marples - Date: November 28, 2003




• Just the Right Fit
  People come in different shapes and sizes and have various fitness goals. Consequently, they require different features in equipment. Treadmills are no exception to this rule: A tall individual probably looks for a stretch model. A heavier person may consider a larger motor. Others may want a heart rate control option to monitor and control their treadmill workouts.
  Author: Daryl Marples - Date: November 25, 2003



• Relieve your Trading Stress
  It's very important that you get some sort of exercise to relieve your trading stress. There are many different ways to get exercise. Walking is on of the best choices to relieve stress. W.D. Gamm, one of the most famous traders of all time, walked every evening for an hour or more when he was on Wall Street. He felt that it was necessary to his success. Walking outside year round is not always practical due to inclement weather. Probably the best way to get your walking exercise is to go out and buy a treadmill and use it on a regular basis. You should walk or run on it 3 to 4 times a week for at least 30 minutes each time. You'll find that it will relieve your stress, improve your circulation alertness. You'll also loose weight an inches around your waist. It's very important that you be committed to exercising on this treadmill. You need to do this the rest of your life.
  Author: Daryl Marples - Date: November 25, 2003



• Fitness is Not Just About Exercise Anymore
  ICON Health & Fitness is launching the latest products to help today's consumer meet the challenges of daily life by offering a portable, powerful and affordable solution to stress - the ProForm Restoration hydrotherapy spas.
  Author: Daryl Marples - Date: November 24, 2003



• Innovative Fitness Monitor Makes A Treadmill Workout Better
  Fitness experts say consumers need to exercise in their targeted heart rate zones. But until now it has been cumbersome to monitor heart rate during a treadmill workout. ProForm and Sears have grasped innovation again to make aerobic exercise even more effective and convenient with the ProForm EKG treadmill.
  Author: Daryl Marples - Date: November 24, 2003



• Be sure to do basic stretching exercises before any workout
  All stretching exercises may not be good for you so be sure you know what part of your body you are working on and how flexible you are at the time. If you have disabilities of any kind you need to take these in consideration when doing stretching exercises.
  Author: Daryl Marples - Date: December 25, 2001



• Body Building can be enjoyable and productive
  Body Building takes personal discipline and determination. If you envision the end result, what the Body Building is going to reward you after time, you will have a much better attitude and enjoy the workout routines.
  Author: Daryl Marples - Date: December 25, 2001



• Body building starts with discipline
  To do anything effectively you must apply discipline and body building is no different. You must define a body building guide for what parts of the body to work with and what exercise equipment you will need.
  Author: Daryl Marples - Date: December 25, 2001



• Exercise programs are designed for specific purposes
  There are so many exercise programs available to choose from that it is sometimes difficult to know what to do. When you come to the time when fitness is important to you then you need to define if this is general fitness or developing specific parts of your body. Once you know what you want to do with yourself, then you can begin to look at the various exercise programs that are available.
  Author: Daryl Marples - Date: December 25, 2001



• Workout from home with all the right equipment
  With the convenience of shopping online you can buy all the exercise equipment to workout from your own home. There is no longer any reason to join a fitness club and have to travel to and from the club, change clothes, and line up to workout.
  Author: Daryl Marples - Date: December 25, 2001



• Workout programs are as effective as your dedication to fitness
  Workout programs are generally a personal preference depending on what level of fitness you are looking to achieve. You can find many examples of workout programs online and use them as a guide to develop your own routine.
  Author: Daryl Marples - Date: December 25, 2001



• Workout Programs that focus on all major muscles
  Workout Programs are designed to build specific body muscles or all-around health and fitness. Depending on what level of fitness you are looking to achieve, you need to identify what exercises your Workout Programs will consist of.
  Author: Daryl Marples - Date: December 25, 2001



• Workout Routines give definition to your body muscles
  Workout Routines will only give muscle definition if you define the routine clearly and stay with it. If you do not have personal discipline and specific goals for your fitness then having Workout Routines are a waste of time and energy.
  Author: Daryl Marples - Date: December 25, 2001



• Workout routines must be applied with discipline once defined
  Workout routines can only be defined individually since everyone is looking for their own specific muscle definition. You can copy workout routines from others if you feel they seem to fit what your objective is.
  Author: Daryl Marples - Date: December 25, 2001



• Workouts can be done effectively in many ways
  Workouts can consist of various exercises from basic stretching to professional weightlifting. Decide where you fit on this scale and begin your workouts gradually.
  Author: Daryl Marples - Date: December 25, 2001



• Workouts will transform your lifestyle
  Exercise workouts will develop your health and body as much as you want, as long as you continue them. Most people start out with great intentions to do regular workouts but lack the discipline to be consistent or maintain doing them. Define the workouts that will develop the muscles you want to build.
  Author: Daryl Marples - Date: December 25, 2001