Posted by admin on May 6th, 2008 — Posted in University Of Templates
When I joined my first commercial gym back in 1988 I began to
explore new approaches to weight training. The wide assortment
of weight training equipment was staggering for someone who had
worked out in the basement for years with just a barbell set and
a weight bench. My new gym had a vast array of equipment –
Olympic plates, exercise benches, power rack, leg presses, etc.
My weight training was about to enter a radical new phase that
would propel my gains to the next level.
By contrast, in a small area at the front of the gym was the
cardio section. The selection of equipment was limited to a few
different brands of stationary bikes and a rowing machine. There
were no treadmills or elliptical trainers. The elliptical
trainer was another 7 years away. Basically it was the
stationary bike or nothing. At the time, this was fine since I
was much more focused on weight training. I’d hop on a
stationary bike for 10 minutes for a quick warm-up prior to
commencing my weight workout.
I stuck with stationary bikes for many years. I eventually
became aware of the need to increase my cardio work. My time on
the stationary bike increased to 30 minutes and I also began
setting aside sessions that were dedicated to cardio and ab
training. I tried stationary bikes from Schwinn, Tunturi, and
Life Fitness. I eventually settled on the newer bikes from Life
Fitness, which for me had the smoothest feel and best consoles.
However, I never really enjoyed my cardio sessions on the
stationary bike. It was just too darn boring! Sure, I tried
reading magazines, but I didn’t like the distraction when I was
going for a higher intensity workout.
I was very grateful when my gym installed its first NordicTrack
skiers. It was night and day compared to the stationary bike.
Several years later I switched over to elliptical trainers and
there’s been no looking back.
So why are stationary bikes still with us? It would seem that
the explosive popularity of treadmills and ellipticals would
have pushed them to the wayside. Though stationary bikes have
given up market share to treadmills and ellipticals they still
have a strong following and for several good reasons:
*Like elliptical trainers, stationary bikes are low impact
machines. They minimize the forces on the knees, ankles, and
feet. Great for people who have joint problems or are
rehabilitating after knee surgery.
*Stationary bikes can provide a strenuous cardio workout and are
more than adequate for burning fat.
*Unlike elliptical trainers, stationary bikes can actually be
used to build up leg muscles - quadriceps and calves. Of course,
this requires progressively increasing the resistance on a
continual basis. In my opinion, it’s better to keep the focus on
either fat burning or cardio conditioning and use weight
training for muscle building.
*Stationary bikes take up less space than elliptical trainers,
which makes them a better choice for people who have limited
space in their homes.
*Stationary bikes are less expensive than comparable ellipticals.
*Stationary bikes have a lot of appeal to people who enjoy
cycling or mountain biking.
Some of the cons:
*Stationary bikes are not weight bearing, which means that you
should engage in weight training or switch up with a treadmill
or elliptical trainer to get this bone-strengthening benefit.
*Stationary bikes only engage the muscles of the lower body
unlike most ellipticals, which also involve the arms. This in
turn gets your heart rate up quicker making for a more efficient
exercise.
*For some people, like myself, stationary bikes can be on the
boring side. Decide for yourself on this point.
*A sore butt from extended sessions.
*Studies have suggested that men may be at an increased risk for
impotence from over use of stationary bikes. The jury is still
out on this study, but it is certainly something to pay
attention to. At least there’s no risk of this from using an
elliptical trainer!
Like most decisions it comes down to what fits in best with your
preferences and lifestyle. The important thing is to make a
decision, don’t look back, and use whatever piece of exercise
equipment you choose on a regular basis. That’s the only way
you’ll start seeing results!
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Posted by admin on April 4th, 2008 — Posted in University Of Templates
We’ve all seen those TV commercials featuring all sorts of
exercise gadgets that will get you that buff body or that
rib-like belly with minimum effort. There are even wrap-around
belts that zap your midsection with electronic pulses, allowing
you to slim down without even making an effort to move your own
muscles. Wow! If only they worked!
But, of course, any of us who have bought one of these
effort-free exercise gadgets knows that their ultimate use is as
a trash can stuffer. They work about as well as miracle weight
loss diets. They are expensive and worthless gadgets, not
solutions to getting yourself in shape. The only way to get in
shape is the old fashioned way sweaty exercise on a scheduled
basis.
It’s not a bad way to go, either. I have done it for years, and
this issue leads with an exercise article by Richard Blunt that
I adhere to, with a few modifications. For example, I like to
chop wood so I often substitute chopping wood for resistance
training.
But I have found a good use for gadgets to help me stay in
shape. In fact, as I write this I’m on my eighteenth minute on
my treadmill, which is a super-handy gadget. And I’m writing
this commentary by dictating it into another gadget a
pocket-sized cassette player/recorder. It is even more useful
than my treadmill because it turns the treadmill into a work
station, making it something that doesn’t just exercise my body
but allows me to continue working at what I like best writing
this magazine.
This is a critical issue for me being able to work while I
exercise. I am one of those people who can’t just exercise. I
have to get stuff done, whether that stuff is working at my
business or just catching the news or a basketball game on TV.
So I’ve positioned my treadmill in front of the TV, and in a
little plastic basket I’ve taped to the side of the treadmill I
keep the TV remote so I can switch between channels or raise the
volume when I put the treadmill into a jog. Also in the basket
is my hands-free telephone with headset, just in case I get an
important business call while I jog. And I keep my high fidelity
earphones in there too, in case I want to pursue one of my
favorite hobbies listening to books on tape.
I’ve essentially turned my treadmill into a work, entertainment,
and learning center. It’s become one of the most productive
areas of my house.
I am not the only busy person I know who has embraced the
necessity of exercising to maintain good health but who can’t
quite justify the effort to just exercise. Ron Graham, BHM’s
operations manager, also has his exercise machine a Gazelle
Freestyle Glider in front of his TV, and he typically exercises
on it to the tunes of his favorite group, the Bee Gees.
To me it just makes sense to make exercise fun and mentally
productive. Otherwise, why would anyone continue doing it? It’s
not human nature to continue doing things that make us
miserable.
I have other exercise gadgets too, like a set of dumbbells, a
bench, and a heavy bag, but all are strategically located so
that I can do more than just work out.
These little electronic gadgets not the electronic zappers and
miracle diets are the real miracle exercising tools of our day.
They help the actual workout fade into the background, and for
me they often even extend the workout. For example, I intended
to use the treadmill this time for 20 minutes, but I have been
so mentally involved with formulating these words that as I look
down at the treadmill timer, it is on its 26th minute.
Here’s the bottom line: The greatest impediment to people
exercising to maintain their health is that it takes too much
time and trouble. So fool yourself by making it either fun or
productive. My wife loves her jazzercise. It’s good exercise and
a social event at the same time. My daughter loves her dance
classes. There’s lots of stuff to do out there besides just
exercising. For the sake of your health, find your own fun and
keep fit.
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Posted by admin on April 1st, 2008 — Posted in University Of Templates
First off I want to mention that, for most people, getting six
pack abs is not an easy task. It requires serious dedication,
but it is possible! If were blessed with naturally low body fat
and good muscle definition, enjoy it! Otherwise, below is a
general 2-step guide that, if followed religiously for 3 months,
will produce results.
Step 1: Nutrition
This is the single most important part of the puzzle, hands
down. You can have the most impressive set of abs, but if
they’re covered with a layer of fat, you won’t see them! Break
up your day with 5 or 6 mini-meals because this jump starts your
metabolism. And stop eating the food that is preventing results:
white bread, loads of pasta, soda, candy, fast food,
hydrogenated oils, sugars and fructose corn syrup.
Instead, replace them with foods that will help you reach your
goal: oatmeal, olive oil, whole grain breads, fruits,
vegetables, nuts, peanut butter, chicken, fish, protein and
water. Be realistic- you’ll slip here and there, but make a
conscious effort to radically improve your eating habits because
getting a six pack will be impossible if you don’t.
Step 2: Exercise
You need to concern yourself with 3 different exercises: cardio,
weightlifting and ab exercises. And aim to workout no less than
4 times a week.
The cardio you do can be anything: walking, running, biking,
swimming….whichever cardio you don’t mind doing so that you’ll
stick with it. Aim for 30-45 minutes, a minimum of 2 times a
week.
Weightlifting is important because 3 pounds of added muscle
burns as many calories as a 1 mile jog…and this is while
you’re just sitting around! Aim for 30-45 minutes, a minimum of
2 times a week. If you’re confused as to what exercises to do
for each body part, check out out the following website. It
features professional bodybuilders, but the information is great
and can be used by anyone.
http://www.bodybuilding.com/fun/exercises.htm.
The last exercise you need to incorporate into your workout is
ab exercises. Aim to work your abs a minimum of 3 times a week.
There are a ton of different ab exercises you can do so try to
find 3 or so that you enjoy doing so you can mix it up. A good
database of different ab exercises is:
http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdominal
s
Well, there you have it. Follow the above for 3 months
religiously, and while results will vary from person to person,
you will experience improvement. It will take serious dedication
on your part, but imagine the feeling you’ll get when you look
in the mirror and like what you see.
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Posted by admin on March 21st, 2008 — Posted in University Of Templates
What is Pectin and How Can it Help You Lose Weight
You may never have heard of pectin, but you may have been
eating it for a long time without knowing it. Pectin is found in
a variety of fruits, such as apples, peaches, and strawberries,
along with vegetables including sweet potatoes, beans, and raw
carrots. Pectin is defined as a carbohydrate that lacks
calories. It is also a reliable source of fiber, which is a
prime ingredient of a healthy diet. Pectin is not absorbed by
the body, but manages to cut cholesterol and blood sugar levels.
It may even prevent colon cancer.
One of the interesting things about pectin is that it causes
the stomach to empty more slowly. As a result, after you consume
pectin, you feel satisfied for a lengthy period of time. This
means that you will ultimately eat less, leading to weight loss.
Research has shown that a small dose of pectin will do the
trick–as little as a single teaspoon can enable you to feel
satisfied.
You’ll find pectin at your local grocery store. There’s the
powder, which may be known as Sure-Jel, and the liquid, known as
Certo. Derived from apples and grapefruit, pectin is ordinarily
found among the baking supplies in the supermarket. You can also
find pectin in health food stores.
Supporters of the pectin approach to weight loss recommend
adding it to orange juice, water, or soft drinks. The pectin
should have no effect on the taste of your beverage. Given the
fact that pectin is fiber, you should increase your intake of it
gradually. Begin with a teaspoon a day and then work your way up
to three teaspoons daily. In addition to adding it to beverages,
you might consider putting pectin in applesauce, baked potatoes,
or broth.
Pectin is just one kind of fiber. In general, fiber is a key
element to any successful weight loss program. Physicians
believe you should consume anywhere from 25 to 35 grams of fiber
daily, although most Americans eat 15 grams or less. Fiber also
has a number of positive health effects. It has been linked to
reducing cholesterol, managing diabetes, and limiting heart
damage. One Swiss study determined that consuming a high-fiber
meal reduced hunger more than eating a meal low in fiber. You
can find a number of sources for fiber. These include carrots,
peas, spinach, and cauliflower. In addition, there are a number
of fiber-enriched breakfast cereals and breads. For the most
part, food that is high in fiber is low-fat.
There are some simple ways that you can increase your intake of
fiber. For instance, you can add garbanzo beans to your salad or
soup, or serve a tablespoon of bran with your cereal. Consuming
the skin of fruits and vegetables will also enhance your fiber
intake. Since the actual fiber content of individual foods tends
to be low, it is best if you increase the number of servings of
fiber-filled food that you eat each day.
At times, you might consider eating dinners that don’t contain
meat. This is because meat has no fiber, so it doesn’t give you
the health benefits that fiber-rich food does. Instead,
concentrate on eating grains, fruits, and vegetables. In this
way, you can make sure that your meal has a hearty concentration
of fiber.
It should be said that it can become difficult to become
accustomed to a diet rich in fiber. It is indeed
counter-cultural, since many families grew up consuming a great
deal of meat. However, if you’re serious about weight loss,
you’ll give fiber-rich meals a try. Such foods, combined with
other sensible eating, can help you lose the weight and ensure
that it stays off.
Don’t think that you can graduate to a high-fiber diet
overnight. It may require a great deal of trial-and-error before
you hit upon the right amount of fiber. However, in the end, you
may be amazed at the positive role that fiber plays in your
diet. And you may be inspired to encourage others to add more
fiber to their own diets as well. It has even been said that a
high fiber diet can help you to better manage the amount of food
that you consume. So load up on fiber–and watch your waistline
shrink as a result.
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