My website is up now. Go to http://workoutbychris.com and you will find a link to downloading the full stomach exercise workout program!
My other direct site is http://freestomachexerciseworkouts.com
Tuesday, June 10, 2008
Saturday, May 17, 2008
FREE STOMACH WORKOUT AUDIO
Ok I am finishing up my audio recording of my super ab's series.
Here is a sample of #1. I will be setting up a download link and purchasing site for this program.
I recommend doing it either on top of a exercise ball for your stomach training or lay on top of your bed.
sample1 3 min.mp3
Here is a sample of #1. I will be setting up a download link and purchasing site for this program.
I recommend doing it either on top of a exercise ball for your stomach training or lay on top of your bed.
sample1 3 min.mp3
Saturday, May 3, 2008
Lose weight!!! Easy to do bodyweight training.
Now here is a new article that I found on bodyweight training:
Fat Burning Bodyweight Workouts by Craig Ballantyne
The body weight challenge exercises are something I came up back in the late summer 2007.
It's similar to the 300 Workout which was featured in Men's Health magazine. Now I didn't invent the 300 Workout, all I did was film the video, but it was a lot of fun and got a lot of feedback from people reading the magazine and I thought hey, maybe these guys are on to something, so I'll put together a body weight version and I did what is called a Bodyweight 500.
The workout is just a challenge, it's not something you're supposed to do everyday because there are other workouts that you do during the week and then you do a bodyweight challenge on the weekends or on the Friday, your final workout of the week.
So you might do a workout on Monday and Wednesday, and then in your first week of the program you'll do the Body Weight 100 and this is the program that's featured in that Belly Off Program that I mentioned at the start of the interview that guys are using to lose 20 pounds or 25 pounds of fat in 8 weeks.
They do two regular workouts and then they do they Body Weight Challenge and then the next week they do two regular fat loss workouts and then they do a harder Body Weight Challenge and so on and so on it goes until they've done either the 4 week version of it and an 8 week version of it and they work up to the 500 repetition challenge, so that's what I mean when I say Body Weight 100, in that workout there's 100 repetitions of body weight exercises.
Some are done for 10 repetitions, some are done for 15, you know, there's chin-ups, body weight squats, and some other exercises in there.
Eventually, like I said, working up to the Body Weight 500 Workout, which is generally done in about a half an hour to 40 minutes for guys that are a little bit more beginnerish and they get the workout done.
It's all body weight exercises like I said and it's a lot of fun, it's a good challenge and that's what some people need in their programs to keep the motivation up, is a challenge each week, especially those people that are competitive, a former athlete. They really like something that they can do that is going to challenge them week in and week out, so it's just not the regular routine they're going to the gym for.
They know they have a new challenge this week and they have to get the workout done in X amount of time sort of thing.
I did that initial Body Weight 500 and then I went and made an even harder workout called the Bodyweight 1000 and in that one, it's the same thing, Monday and Wednesday you do regular workouts and then on the Friday or on the weekend, you'll do a body weight challenge.
So it starts off the first week you do 250, in the second week you do 250 by 2, in the third week you do the 501, in the fourth week you do maybe 501 and the 250, in the fifth week you do the 750, and then finally at the end of week six, you do the Body Weight 1000 Challenge.
Now in this one, it's not really that much more difficult than the 500 because I added a lot of calisthenic-type exercises like jumping jacks just to get the repetition number up because you can't do 1000 push-ups in a workout. It's a whole bunch of exercises, there's probably 15 different exercises that makeup the challenges and you can do them, you know, a couple include the ball, a couple include nothing, and a couple include some type of pull-up bar.
About the Author
Discover shockingly effective fat burning home gym workouts and the reveal the 5 fat burning myths at http://www.TurbulenceTraining.com
Fat Burning Bodyweight Workouts by Craig Ballantyne
The body weight challenge exercises are something I came up back in the late summer 2007.
It's similar to the 300 Workout which was featured in Men's Health magazine. Now I didn't invent the 300 Workout, all I did was film the video, but it was a lot of fun and got a lot of feedback from people reading the magazine and I thought hey, maybe these guys are on to something, so I'll put together a body weight version and I did what is called a Bodyweight 500.
The workout is just a challenge, it's not something you're supposed to do everyday because there are other workouts that you do during the week and then you do a bodyweight challenge on the weekends or on the Friday, your final workout of the week.
So you might do a workout on Monday and Wednesday, and then in your first week of the program you'll do the Body Weight 100 and this is the program that's featured in that Belly Off Program that I mentioned at the start of the interview that guys are using to lose 20 pounds or 25 pounds of fat in 8 weeks.
They do two regular workouts and then they do they Body Weight Challenge and then the next week they do two regular fat loss workouts and then they do a harder Body Weight Challenge and so on and so on it goes until they've done either the 4 week version of it and an 8 week version of it and they work up to the 500 repetition challenge, so that's what I mean when I say Body Weight 100, in that workout there's 100 repetitions of body weight exercises.
Some are done for 10 repetitions, some are done for 15, you know, there's chin-ups, body weight squats, and some other exercises in there.
Eventually, like I said, working up to the Body Weight 500 Workout, which is generally done in about a half an hour to 40 minutes for guys that are a little bit more beginnerish and they get the workout done.
It's all body weight exercises like I said and it's a lot of fun, it's a good challenge and that's what some people need in their programs to keep the motivation up, is a challenge each week, especially those people that are competitive, a former athlete. They really like something that they can do that is going to challenge them week in and week out, so it's just not the regular routine they're going to the gym for.
They know they have a new challenge this week and they have to get the workout done in X amount of time sort of thing.
I did that initial Body Weight 500 and then I went and made an even harder workout called the Bodyweight 1000 and in that one, it's the same thing, Monday and Wednesday you do regular workouts and then on the Friday or on the weekend, you'll do a body weight challenge.
So it starts off the first week you do 250, in the second week you do 250 by 2, in the third week you do the 501, in the fourth week you do maybe 501 and the 250, in the fifth week you do the 750, and then finally at the end of week six, you do the Body Weight 1000 Challenge.
Now in this one, it's not really that much more difficult than the 500 because I added a lot of calisthenic-type exercises like jumping jacks just to get the repetition number up because you can't do 1000 push-ups in a workout. It's a whole bunch of exercises, there's probably 15 different exercises that makeup the challenges and you can do them, you know, a couple include the ball, a couple include nothing, and a couple include some type of pull-up bar.
About the Author
Discover shockingly effective fat burning home gym workouts and the reveal the 5 fat burning myths at http://www.TurbulenceTraining.com
Saturday, April 19, 2008
Is Circuit Training For You? The Benefits - Weight Loss - Exercise by Diana Simmons
circuit Training for You? Benefits of Circuit Training
IT seems to be the hottest thing around town. Total Exercise in 30 minutes. Circuit training basically means that you are doing resistance training at a fast enough pace to raise your heart rate to an aerobic level. In this way you are getting resistance training at the same time you are doing your cardio workout. I have complied a list of some of the benefits of strength training so that you can decide if it is something you want to try
Circuit training is a complete fitness training program, it engages muscle groups at once as opposed to working one or two muscles at a time, this cuts down on the time you spend working out.
Builds lean muscle mass and tone muscles, you will most likely not get huge muscles with circuit training. You will however notice firmer muscles quickly
Raises your level of fitness in endurance and strength. This will enable you to keep up with the kids, husband or job that seems to take all of your time and energy. You might even have a little left over for you.
Improves your health, this goes with most any exercise program. It improves you physical health and your mental health as well.
Gives you sustained energy throughout the day
It is flexible, in that it can be done anywhere. There are programs at gyms, or you can get a program in a book or over the internet. There are many effective ways to circuit train
There is large variety of exercises that you can do. You will not get bored and you can change up your workout regularly to avoid getting into a rut
You can include your whole family or do it with friends. Everyone can join in and have a fun time with these exercises
It has been proven to be a great way to get fit and lose weight
It raises metabolism for hours after you finish exercising. Studies show that even hours after you finish exercising, your metabolism is burning at a higher rate. So you reap the benefits for longer period of time.
Consider your current health and see your doctor before you decide circuit training is for you. Take it slow and be kind to yourself. Enjoy the journey, it is the most important part.
About the Author
Most workouts get you little results, don't work hard for nothing Get a great workout and greater results! Is circuit training for you
IT seems to be the hottest thing around town. Total Exercise in 30 minutes. Circuit training basically means that you are doing resistance training at a fast enough pace to raise your heart rate to an aerobic level. In this way you are getting resistance training at the same time you are doing your cardio workout. I have complied a list of some of the benefits of strength training so that you can decide if it is something you want to try
Circuit training is a complete fitness training program, it engages muscle groups at once as opposed to working one or two muscles at a time, this cuts down on the time you spend working out.
Builds lean muscle mass and tone muscles, you will most likely not get huge muscles with circuit training. You will however notice firmer muscles quickly
Raises your level of fitness in endurance and strength. This will enable you to keep up with the kids, husband or job that seems to take all of your time and energy. You might even have a little left over for you.
Improves your health, this goes with most any exercise program. It improves you physical health and your mental health as well.
Gives you sustained energy throughout the day
It is flexible, in that it can be done anywhere. There are programs at gyms, or you can get a program in a book or over the internet. There are many effective ways to circuit train
There is large variety of exercises that you can do. You will not get bored and you can change up your workout regularly to avoid getting into a rut
You can include your whole family or do it with friends. Everyone can join in and have a fun time with these exercises
It has been proven to be a great way to get fit and lose weight
It raises metabolism for hours after you finish exercising. Studies show that even hours after you finish exercising, your metabolism is burning at a higher rate. So you reap the benefits for longer period of time.
Consider your current health and see your doctor before you decide circuit training is for you. Take it slow and be kind to yourself. Enjoy the journey, it is the most important part.
About the Author
Most workouts get you little results, don't work hard for nothing Get a great workout and greater results! Is circuit training for you
Friday, April 18, 2008
FREE Stomach workout
Ok, I have been in my recording studio producing new workout routines to make available as downloadable audio files or postal delivered cd's.
Here is a FREE sample of my 7 minute stomach workout program. Even the 4 minute version of this stomach workout program is effective! I recommend getting a exercise ball to train your stomach muscles more effectively.
The key to a flatter stomach is to use a variety of movements during the stomach training program. Having taught fitness classes for over 20 years and even in teaching super stomach workout only classes I have been able to hone and sharpen my stomach training programs.
Here is a FREE sample of my 7 minute stomach workout program. Even the 4 minute version of this stomach workout program is effective! I recommend getting a exercise ball to train your stomach muscles more effectively.
The key to a flatter stomach is to use a variety of movements during the stomach training program. Having taught fitness classes for over 20 years and even in teaching super stomach workout only classes I have been able to hone and sharpen my stomach training programs.
Monday, April 14, 2008
Todays Workout Routine
Todays home gym work out no rest breaks after warming up:
1. Step ups
2. Incline Bench
3. Incline flys
4. Lat-pull downs
Do 3 sets of 15 reps.
1. 1 legged squats 15 reps with 15 pulses
2. Dumbell shoulder press over head
3. Lateral side raises
Do 3 sets of 15 reps
1. Walking lunges or lunges in place 15 each leg
2. Curl bar 15 reps
Do 3 sets
1. Dumbell Squats
2. Dumbell Leg Curls
3. Lying dumbell tricep extensions
Do 3 sets of 15 reps.
1. Dumbell toe raises 2x25
Ab's on the ball with my cd.
This is a total body cardio workout with weights. Do not take rest breaks unless you feel dizzy. If you feel anything that doesn't feel right then stop the exercise and consult your doctor.
Ok that is out of the way. I push my clients hard. Which is how I can create a 61 year old woman to look the way she does. I don't believe in resting and sitting around not working out. Your time is valuable and it should be utilized to it's greatest potential.
The above training program will accomplish this and should be completed within 35 to 40 minutes.
Good luck.
Chris,
1. Step ups
2. Incline Bench
3. Incline flys
4. Lat-pull downs
Do 3 sets of 15 reps.
1. 1 legged squats 15 reps with 15 pulses
2. Dumbell shoulder press over head
3. Lateral side raises
Do 3 sets of 15 reps
1. Walking lunges or lunges in place 15 each leg
2. Curl bar 15 reps
Do 3 sets
1. Dumbell Squats
2. Dumbell Leg Curls
3. Lying dumbell tricep extensions
Do 3 sets of 15 reps.
1. Dumbell toe raises 2x25
Ab's on the ball with my cd.
This is a total body cardio workout with weights. Do not take rest breaks unless you feel dizzy. If you feel anything that doesn't feel right then stop the exercise and consult your doctor.
Ok that is out of the way. I push my clients hard. Which is how I can create a 61 year old woman to look the way she does. I don't believe in resting and sitting around not working out. Your time is valuable and it should be utilized to it's greatest potential.
The above training program will accomplish this and should be completed within 35 to 40 minutes.
Good luck.
Chris,
Firming the buns the old fashioned way
Below I have a article posted on firming the buns. Now these are exercises that are preferably done in a gym. The problem is that not everyone has the time or energy to get to the gym.
Many women love to run for their cardio. Having to stop by the gym takes extra time and money. That is why I created my assistant programs on audio cd format.
As you can see by the video of one of my clients below (who is actually 61 years of age), you can build the buns of a 18 year old with good old fashioned exercises that we used to do in our aerobics classes.
I just finished making a 35 minute killer series for the entire lower body workout. It will work your stomach,front thighs, hips and buns. It can be done at home. You don't even need weights. I did this workout a little over a week ago and I couldn't believe the fire it built in my legs. For the weekend since I did this on a friday I wasn't sore but everything felt heavy.
Within a few days that old dent in my buns came back from my dance days. I used to study Jazz Dance 20 plus years ago.
When I created this program I was doing the exercises in my head and just twitching my body along to make sure I was on beat with the music and on the proper set.
OMG. I life weights. I lift very heavy weights. I have grown very strong over the last 20 years with my weight training. I do not recall that type of feeling when I did this program :
Abs
Inner thigh ball squeezes
Front thigh leg raises and extensions on the floor
Bun lifts
Hip raises
1 legged squats 3 slow and 8 normal with 8 pulses.
I was begging and crying like a little girl and I am a very big man. It broke me. I had no shame to my game. I used to be able to do this type of workout back when I was teaching aerobics 8 times a week but now all I can say is OMG!
I will post a video of this workout soon and a order link so that anyone can get a copy of the progam on a cd format.
2 times a week for 2 months and you will have legs and buns of steel.
Chris,
Many women love to run for their cardio. Having to stop by the gym takes extra time and money. That is why I created my assistant programs on audio cd format.
As you can see by the video of one of my clients below (who is actually 61 years of age), you can build the buns of a 18 year old with good old fashioned exercises that we used to do in our aerobics classes.
I just finished making a 35 minute killer series for the entire lower body workout. It will work your stomach,front thighs, hips and buns. It can be done at home. You don't even need weights. I did this workout a little over a week ago and I couldn't believe the fire it built in my legs. For the weekend since I did this on a friday I wasn't sore but everything felt heavy.
Within a few days that old dent in my buns came back from my dance days. I used to study Jazz Dance 20 plus years ago.
When I created this program I was doing the exercises in my head and just twitching my body along to make sure I was on beat with the music and on the proper set.
OMG. I life weights. I lift very heavy weights. I have grown very strong over the last 20 years with my weight training. I do not recall that type of feeling when I did this program :
Abs
Inner thigh ball squeezes
Front thigh leg raises and extensions on the floor
Bun lifts
Hip raises
1 legged squats 3 slow and 8 normal with 8 pulses.
I was begging and crying like a little girl and I am a very big man. It broke me. I had no shame to my game. I used to be able to do this type of workout back when I was teaching aerobics 8 times a week but now all I can say is OMG!
I will post a video of this workout soon and a order link so that anyone can get a copy of the progam on a cd format.
2 times a week for 2 months and you will have legs and buns of steel.
Chris,
Firming the Buns
Firming the Buns by Karen Sessions
The buns are also referred to as the glutes, and are probably the most focused body part. Well-developed glutes support your hips and posture, as well as giving a firmer appearance and improving endurance in such activities as walking, running, inline skating, cycling, etc.
Contrary to popular belief, you don't have to spend a lot of time or money to get a well-developed backside. You can get a quality glute workout under 15 minutes once a week with just the basics.
There are a multitude of machines at the gym that isolate different parts of the hips, thighs, and glutes. Many of these are a waste of time and lead to overtraining. All you need are squats, stiff-legged deadlifts, and lunges for an overall bun workout.
Squats for Firming the Buns
Squats work the entire leg and glute muscle. If you skip the squats, you are doing yourself a great injustice.
To properly execute the squat, choose a weight you are comfortable with. Stand with your feet shoulder width apart. Keep your back straight and lower yourself until your knees are at a 90-degree angle. Push yourself back up through the heels of your feet. Make sure you contract your glutes at the top of the movement.
Perform 3 sets using light to moderate weight in the 15 to 20 repetition range with one-minute rest intervals. Don't use excessively heavy poundage if you carry most of your weight in your hips, thighs, and buttocks.
Stiff-Legged Deadlifts for Firming the buns
The stiff-legged deadlifts (SLDL) also help to work the"glutes, as well as the hamstrings. This is often a neglected exercise. Form is important. Keep your focus on your hamstrings and glutes, and not the back.
To properly execute the SLDL , choose a weight that you are comfortable with. Stand with your feet shoulder width apart and hold the weight in front of you. While keeping your lower back tight, slowly drop your hips behind you and allow the weight to fall toward your feet. As you rise, squeeze and contract your hamstrings and glutes.
Perform 3 sets of stiff-legged deadlifts with light to moderate weight in the 15 to 20 repetition range with one-minute rest intervals.
Lunges for Firming the Buns
Lunges work the entire leg and glute area. You can choose to do this with or without weights. Lunges are not bad on your knees if your form is correct.
To properly execute the a lunge , stand normally. Lunge one foot forward until the knee is at a 90-degree angle, and then resume standing position. Do the same movement for the other leg.
Perform 3 sets of lunges with light to moderate weight in the 15 to 20 repetition range with one minute rest intervals.
Conclusion for Firming the Buns
Resistance training will build well-developed glues, but in order to remove the fat cardiovascular exercise is needed. Any aerobic exercise is good for burning calories and burning fat, but choosing the ones that target the legs and glutes are even better.
Power walking, jogging, sprinting, in-line skating, and the elliptical are the best for leaning up the lower body and glutes. Perform these at least 3 times a week for 20 minutes and progress each week from there.
I must caution you about the stepper and treadmills set on incline. Yes, these are great for building the legs and glutes, but if added size is not your desire, it's best to avoid these.
If you are unsure of the proper form on any of the exercises, please have an instructor show you.
About the Author
Karen Sessions has been in the fitness industry since 1988. She is a nationally qualified bodybuilder and holds two personal training certifications. She has written 6 ebooks on fitness and has helped hundreds of clients transform their bodies. http://www.theelitephysique.com "Use of this article is authorized provided it is reproduced in full, and all web URLS are active hyperlinks directed to the author"
The buns are also referred to as the glutes, and are probably the most focused body part. Well-developed glutes support your hips and posture, as well as giving a firmer appearance and improving endurance in such activities as walking, running, inline skating, cycling, etc.
Contrary to popular belief, you don't have to spend a lot of time or money to get a well-developed backside. You can get a quality glute workout under 15 minutes once a week with just the basics.
There are a multitude of machines at the gym that isolate different parts of the hips, thighs, and glutes. Many of these are a waste of time and lead to overtraining. All you need are squats, stiff-legged deadlifts, and lunges for an overall bun workout.
Squats for Firming the Buns
Squats work the entire leg and glute muscle. If you skip the squats, you are doing yourself a great injustice.
To properly execute the squat, choose a weight you are comfortable with. Stand with your feet shoulder width apart. Keep your back straight and lower yourself until your knees are at a 90-degree angle. Push yourself back up through the heels of your feet. Make sure you contract your glutes at the top of the movement.
Perform 3 sets using light to moderate weight in the 15 to 20 repetition range with one-minute rest intervals. Don't use excessively heavy poundage if you carry most of your weight in your hips, thighs, and buttocks.
Stiff-Legged Deadlifts for Firming the buns
The stiff-legged deadlifts (SLDL) also help to work the"glutes, as well as the hamstrings. This is often a neglected exercise. Form is important. Keep your focus on your hamstrings and glutes, and not the back.
To properly execute the SLDL , choose a weight that you are comfortable with. Stand with your feet shoulder width apart and hold the weight in front of you. While keeping your lower back tight, slowly drop your hips behind you and allow the weight to fall toward your feet. As you rise, squeeze and contract your hamstrings and glutes.
Perform 3 sets of stiff-legged deadlifts with light to moderate weight in the 15 to 20 repetition range with one-minute rest intervals.
Lunges for Firming the Buns
Lunges work the entire leg and glute area. You can choose to do this with or without weights. Lunges are not bad on your knees if your form is correct.
To properly execute the a lunge , stand normally. Lunge one foot forward until the knee is at a 90-degree angle, and then resume standing position. Do the same movement for the other leg.
Perform 3 sets of lunges with light to moderate weight in the 15 to 20 repetition range with one minute rest intervals.
Conclusion for Firming the Buns
Resistance training will build well-developed glues, but in order to remove the fat cardiovascular exercise is needed. Any aerobic exercise is good for burning calories and burning fat, but choosing the ones that target the legs and glutes are even better.
Power walking, jogging, sprinting, in-line skating, and the elliptical are the best for leaning up the lower body and glutes. Perform these at least 3 times a week for 20 minutes and progress each week from there.
I must caution you about the stepper and treadmills set on incline. Yes, these are great for building the legs and glutes, but if added size is not your desire, it's best to avoid these.
If you are unsure of the proper form on any of the exercises, please have an instructor show you.
About the Author
Karen Sessions has been in the fitness industry since 1988. She is a nationally qualified bodybuilder and holds two personal training certifications. She has written 6 ebooks on fitness and has helped hundreds of clients transform their bodies. http://www.theelitephysique.com "Use of this article is authorized provided it is reproduced in full, and all web URLS are active hyperlinks directed to the author"
Friday, April 4, 2008
Killer bun workout by online personal trainer Chris Arnett
Here is a killer bun workout. I have been this woman's personal trainer for about 12years. My new order page for my workout cds will be up soon. I just finished a super leg workout program that is awesome. I have been testing it on ballerina's and other fitness enthusiast.
Let me tell you that doing this 35 minute program 2 times a week I guarantee that you will have bun's of steel.
I have one personal training client whom this old fashioned type of bun workout is the only thing that I do to train her buns and she is totally happy with the roundness and development of her bun muscles.
Lose 7 Pounds in 11 Days
Lose 7 Pounds in 11 Days with this Little Known Supplement by Jennifer Jolan
I'd like to share with you a little known product that is commonly available that does wonders for losing inches and pounds off your waist in less than 11 days.
That product is "extra virgin coconut oil".
About 11 out of every 12 women who've used extra virgin coconut oil lose weight... and about ½ of them lose at least 6 pounds in 11 days.
Extra virgin coconut oil isn't your typical weight loss supplement. Not only does extra virgin coconut oil help you to lose weight, it also helps:
fight high blood pressure
improve circulation
eliminate mood swings
get rid of depression
get rid of constipation
normalize cholesterol
diminish heartburn
reduce any form of arthritis pain
Coconut oil, made of medium chain triglycerides (MCT), does not require extra enzymes for digestion and absorption and, as such, can be immediately converted by the body into energy.
For those with chronic conditions or those who have trouble digesting fats, this is great news! Coconut oil not only gives your body the energy it needs to fight chronic conditions, it helps your body get the nutrients it needs while aiding your digestive system.
And because coconut oil is easier to metabolize, it plays a role in weight loss. Farmers in the 1940s used coconut oil to attempt to fatten their herds.
Instead, the animals became lean, and active!
A 16-ounce jar of extra virgin coconut oil costs about $12 online or at a health food store.
I have noticed that people who take it in pill form don't get as good of results as compared to the solid form... as far as weight loss results go. One thing you should know is that about 20% of women simply don't like the taste of the solid form of extra virgin coconut oil.
If that is the case for you, you may want to try the pill form (however, remember, the weight loss results usually aren't as good).
Now, there is a difference between coconut oil and extra virgin coconut oil. It has to do with purity.
When you see "cold pressed" or "extra virgin" on the label... that basically means it's pure. With plain coconut oil, it's doubtful you'll get the pure kind. So just pay the extra money to insure you get the pure kind of coconut oil.
How to take it?
To get the best weight loss results, take 1 tablespoon, 2-3 times a day BETWEEN meals on an empty stomach.
Because the extra virgin coconut oil is solid at room temperature, you'll have to find a way to heat it up to liquefy it. I do NOT recommend using a microwave!!
PLEASE DON'T. Instead, put the closed jar in a sink of hot water for 5 minutes. That will loosen it up and liquefy it. Then scoop out a tablespoon and eat/sip it.
Use it once mid-morning, once mid-afternoon, and possibly a 3rd time a few hours after dinner. Watch the scale and pay attention to your energy levels as well as other health benefits.
Now, I must warn you. About 1 in 12 women unfortunately gain weight using extra virgin coconut oil... a couple of pounds in 11 days or so. This is rare, but it does happen. So I'm just letting you know that.
Why this happens, I do not know. I think it's worth the risk.
So extra virgin coconut oil doesn't work for everyone. Plus I suspect that some women don't take it on an empty stomach. One last thing. After about 2 months, it seems the weight loss effects of extra virgin coconut oil wear off.
However, you may still want to use it for the other health benefits.
So there you have it. Try it out. One 16-ounce jar should last you around 11 days. At the end of 11 days, there's a good chance you'll lose 6 pounds.
About the Author
Jennifer Jolan is a popular weight loss consultant and author of the best selling "Ultimate Diet Guide" ebook. She has helped over 3,700 women with her intensive 1 on 1 email coaching. Click http://www.weightlossguide4women.com for your free 19-page report, "How Spinning Around in a Circle Like a 4-year old Child will Skyrocket your Weight Loss Success".
I'd like to share with you a little known product that is commonly available that does wonders for losing inches and pounds off your waist in less than 11 days.
That product is "extra virgin coconut oil".
About 11 out of every 12 women who've used extra virgin coconut oil lose weight... and about ½ of them lose at least 6 pounds in 11 days.
Extra virgin coconut oil isn't your typical weight loss supplement. Not only does extra virgin coconut oil help you to lose weight, it also helps:
fight high blood pressure
improve circulation
eliminate mood swings
get rid of depression
get rid of constipation
normalize cholesterol
diminish heartburn
reduce any form of arthritis pain
Coconut oil, made of medium chain triglycerides (MCT), does not require extra enzymes for digestion and absorption and, as such, can be immediately converted by the body into energy.
For those with chronic conditions or those who have trouble digesting fats, this is great news! Coconut oil not only gives your body the energy it needs to fight chronic conditions, it helps your body get the nutrients it needs while aiding your digestive system.
And because coconut oil is easier to metabolize, it plays a role in weight loss. Farmers in the 1940s used coconut oil to attempt to fatten their herds.
Instead, the animals became lean, and active!
A 16-ounce jar of extra virgin coconut oil costs about $12 online or at a health food store.
I have noticed that people who take it in pill form don't get as good of results as compared to the solid form... as far as weight loss results go. One thing you should know is that about 20% of women simply don't like the taste of the solid form of extra virgin coconut oil.
If that is the case for you, you may want to try the pill form (however, remember, the weight loss results usually aren't as good).
Now, there is a difference between coconut oil and extra virgin coconut oil. It has to do with purity.
When you see "cold pressed" or "extra virgin" on the label... that basically means it's pure. With plain coconut oil, it's doubtful you'll get the pure kind. So just pay the extra money to insure you get the pure kind of coconut oil.
How to take it?
To get the best weight loss results, take 1 tablespoon, 2-3 times a day BETWEEN meals on an empty stomach.
Because the extra virgin coconut oil is solid at room temperature, you'll have to find a way to heat it up to liquefy it. I do NOT recommend using a microwave!!
PLEASE DON'T. Instead, put the closed jar in a sink of hot water for 5 minutes. That will loosen it up and liquefy it. Then scoop out a tablespoon and eat/sip it.
Use it once mid-morning, once mid-afternoon, and possibly a 3rd time a few hours after dinner. Watch the scale and pay attention to your energy levels as well as other health benefits.
Now, I must warn you. About 1 in 12 women unfortunately gain weight using extra virgin coconut oil... a couple of pounds in 11 days or so. This is rare, but it does happen. So I'm just letting you know that.
Why this happens, I do not know. I think it's worth the risk.
So extra virgin coconut oil doesn't work for everyone. Plus I suspect that some women don't take it on an empty stomach. One last thing. After about 2 months, it seems the weight loss effects of extra virgin coconut oil wear off.
However, you may still want to use it for the other health benefits.
So there you have it. Try it out. One 16-ounce jar should last you around 11 days. At the end of 11 days, there's a good chance you'll lose 6 pounds.
About the Author
Jennifer Jolan is a popular weight loss consultant and author of the best selling "Ultimate Diet Guide" ebook. She has helped over 3,700 women with her intensive 1 on 1 email coaching. Click http://www.weightlossguide4women.com for your free 19-page report, "How Spinning Around in a Circle Like a 4-year old Child will Skyrocket your Weight Loss Success".
Online Personal Training: How Do I Lose Fat?
How Do I Lose Fat? by Rachel Harding
Many companies and individuals want you to believe that natural weight loss is difficult to achieve but it's just a case of not eating as much, and having enough regular exercise; few ever listen to this suggestion. You would think it would immediately put all those specialist diet companies and the whole industry out of business but that is not the case; with the number of overweight American citizens increasing, this advice obviously doesn't work. The conflicting aspect is that a large percentage of overweight people are desperately trying to lose those pounds whether it is because they are tired of the looks they receive or for health reasons.
The hard thing for people to understand is it is easier to maintain your natural weight than loose extra pounds once you have put them on. Even though many people know this subconsciously very few actually plan to ensure that weight gain doesn't happen to them.
It has been shown that even when overweight people enjoy eating low calorie foods, the majority become bored and end up putting the weight back on because they slip back into previous ways. You can maintain your weight through natural weight loss methods and even if being at the centre of unwanted attention doesn't convince you, surely your health should.
The truth is there is a huge price to pay with your health when you are overweight and in particular, clinically obese. If you think about it, losing excess weight by natural methods is the most acceptable way to get rid of those extra pounds but too many people want a รข€˜quick fix' system.
By eating a balanced amount of carbohydrates, low fat foods, some protein and those products high in fiber, a natural weight loss regime should be easy to maintain. A typical meal like this would be a jacket potato with vegetables and some lean meat, which would be healthy and give the balance you require.
The problem is calories from dietary fat can be high and have a tendency to be retained by the body which is something that doesn't happen when excess calories are consumed with other foods. Another problem is the obsession with fat free or low fat foods that food manufactures are stacking the shelves with which despite their popularity are not stopping the problem of obesity.
The weight a person puts on isn't always as a result of high fat foods, although they obviously do not help, but a result of too many calories turning into body fat. If you really want to lose weight through a program you will need to dump the fat free products and eat small healthy snacks that are high in nutrition.
The subject of when to eat and how often can be contentious but the latest thoughts on the subject suggest that keeping to regular meal times and eating small nutritious snacks between meals may be the answer. This is a subject that will continue to be debated for some time but natural weight loss is possible and should not be looked upon as a lost cause.
About the Author
Do you feel like you need to lose weight? Rachel Harding discovered the secret to weight loss. So can you http://offto.net/slzqbn
Many companies and individuals want you to believe that natural weight loss is difficult to achieve but it's just a case of not eating as much, and having enough regular exercise; few ever listen to this suggestion. You would think it would immediately put all those specialist diet companies and the whole industry out of business but that is not the case; with the number of overweight American citizens increasing, this advice obviously doesn't work. The conflicting aspect is that a large percentage of overweight people are desperately trying to lose those pounds whether it is because they are tired of the looks they receive or for health reasons.
The hard thing for people to understand is it is easier to maintain your natural weight than loose extra pounds once you have put them on. Even though many people know this subconsciously very few actually plan to ensure that weight gain doesn't happen to them.
It has been shown that even when overweight people enjoy eating low calorie foods, the majority become bored and end up putting the weight back on because they slip back into previous ways. You can maintain your weight through natural weight loss methods and even if being at the centre of unwanted attention doesn't convince you, surely your health should.
The truth is there is a huge price to pay with your health when you are overweight and in particular, clinically obese. If you think about it, losing excess weight by natural methods is the most acceptable way to get rid of those extra pounds but too many people want a รข€˜quick fix' system.
By eating a balanced amount of carbohydrates, low fat foods, some protein and those products high in fiber, a natural weight loss regime should be easy to maintain. A typical meal like this would be a jacket potato with vegetables and some lean meat, which would be healthy and give the balance you require.
The problem is calories from dietary fat can be high and have a tendency to be retained by the body which is something that doesn't happen when excess calories are consumed with other foods. Another problem is the obsession with fat free or low fat foods that food manufactures are stacking the shelves with which despite their popularity are not stopping the problem of obesity.
The weight a person puts on isn't always as a result of high fat foods, although they obviously do not help, but a result of too many calories turning into body fat. If you really want to lose weight through a program you will need to dump the fat free products and eat small healthy snacks that are high in nutrition.
The subject of when to eat and how often can be contentious but the latest thoughts on the subject suggest that keeping to regular meal times and eating small nutritious snacks between meals may be the answer. This is a subject that will continue to be debated for some time but natural weight loss is possible and should not be looked upon as a lost cause.
About the Author
Do you feel like you need to lose weight? Rachel Harding discovered the secret to weight loss. So can you http://offto.net/slzqbn
Tuesday, April 1, 2008
Online Personal Training; Getting workout headaches?
Fitness Tips For 4/2/2008
Understanding How To Avoid Exercise Induced Headache (EIH) By Andrew Baye
If, during an exercise, you ever feel as though you are beginning to get a headache, stop the exercise immediately. Relax for a few minutes, close your eyes and breathe deeply. Then, if you can no longer sense any trace of the headache, continue. If, however, you still feel even a slight head pain, then do not finish the workout. Take a few days off before attempting to train again. If you attempt to work through this head pain, it may develop into an exercise induced headache (EIH).
EIH can be twice as severe as a migraine, and can last anywhere from a few days to two weeks. It was previously believed that EIH was related to tension in the muscles of the neck, similar to tension headaches, and was often addressed by performing a neck extension and/or flexion exercise at the beginning of the workout, to produce fatigue induced relaxation of the neck muscles. This was done to minimize tension in the neck muscles during the more intense exercises involving greater body masses, such as the leg press.
Recent observations by Doug McGuff, MD suggest that EIH may be caused by stretching of the dura mater (outermost of the three membranes covering the brain and spinal cord) as a result of increased BP in the cerebral veins caused by retrograde venous flow towards the brain. The onset of EIH is usually experienced during intense exercises for the legs, hips, and trunk, during which there is a large amount of venous congestion in the pelvis and abdomen. In an article entitled The Mystery of Exercise Induced Headache, in Vol. 5, Issue 3 of The Super Slow Exercise Standard, Dr. McGuff writes,
"This congestion is a result of soft tissue compression, Val Salva and massive venous return from the legs stimulated by intense muscular contraction. This massive venous congestion can create a strong enough force to drive venous flow in a cephalad direction (towards the head). Perhaps, in some subjects, the force is great enough to reverse the gradient of cerebral venous drainage so that venous blood is pushed up through the jugular veins into the confluence of sinuses...
...Theoretically, a threshold level of venodilation and pressure transmission would have to occur before the dura could be stimulated. Once this threshold is reached, look out! Dural stimulation produces severe, sudden onset pain that can persist for days."
In other words, during exercises for the lower body, increased pressure in the abdomen may cause venous blood to be forced back into the cerebral veins, increasing BP in the brain to the point where the dura mater is stretched. If this happens, it's going to feel like a bolt of lightening shot through the back of your skull, cracked it wide open, and exited through one or both of your eyes.
If this theory is correct, the reason that performing exercises for the neck at the beginning of a workout tends to reduce or prevent the onset of EIH would not be due to fatigue induced relaxation of those muscles, and the resulting decrease in tension. Instead, it appears that the increased pressure exerted on the jugular veins caused by edema (the "pump" ) in the surrounding neck muscles decreases retrograde blood flow. This would reduce BP in the cerebral veins, which would reduce the pressure exerted on the dura mater.
It is best not to develop EIH in the first place, but if you do there are measures which can be taken to minimize the possibility of it recurring.
1. Do not hold or force your breath during an exercise. As previously stated, this causes BP to quickly increase to dangerously high levels.
2. Perform neck extension and flexion exercises at the beginning of the workout. Always move extremely slowly when performing neck exercises. A 10/10 movement speed is recommended.
3. If you are performing a full body workout, perform it in reverse order, with exercises for the trunk and lower body last.
Understanding How To Avoid Exercise Induced Headache (EIH) By Andrew Baye
If, during an exercise, you ever feel as though you are beginning to get a headache, stop the exercise immediately. Relax for a few minutes, close your eyes and breathe deeply. Then, if you can no longer sense any trace of the headache, continue. If, however, you still feel even a slight head pain, then do not finish the workout. Take a few days off before attempting to train again. If you attempt to work through this head pain, it may develop into an exercise induced headache (EIH).
EIH can be twice as severe as a migraine, and can last anywhere from a few days to two weeks. It was previously believed that EIH was related to tension in the muscles of the neck, similar to tension headaches, and was often addressed by performing a neck extension and/or flexion exercise at the beginning of the workout, to produce fatigue induced relaxation of the neck muscles. This was done to minimize tension in the neck muscles during the more intense exercises involving greater body masses, such as the leg press.
Recent observations by Doug McGuff, MD suggest that EIH may be caused by stretching of the dura mater (outermost of the three membranes covering the brain and spinal cord) as a result of increased BP in the cerebral veins caused by retrograde venous flow towards the brain. The onset of EIH is usually experienced during intense exercises for the legs, hips, and trunk, during which there is a large amount of venous congestion in the pelvis and abdomen. In an article entitled The Mystery of Exercise Induced Headache, in Vol. 5, Issue 3 of The Super Slow Exercise Standard, Dr. McGuff writes,
"This congestion is a result of soft tissue compression, Val Salva and massive venous return from the legs stimulated by intense muscular contraction. This massive venous congestion can create a strong enough force to drive venous flow in a cephalad direction (towards the head). Perhaps, in some subjects, the force is great enough to reverse the gradient of cerebral venous drainage so that venous blood is pushed up through the jugular veins into the confluence of sinuses...
...Theoretically, a threshold level of venodilation and pressure transmission would have to occur before the dura could be stimulated. Once this threshold is reached, look out! Dural stimulation produces severe, sudden onset pain that can persist for days."
In other words, during exercises for the lower body, increased pressure in the abdomen may cause venous blood to be forced back into the cerebral veins, increasing BP in the brain to the point where the dura mater is stretched. If this happens, it's going to feel like a bolt of lightening shot through the back of your skull, cracked it wide open, and exited through one or both of your eyes.
If this theory is correct, the reason that performing exercises for the neck at the beginning of a workout tends to reduce or prevent the onset of EIH would not be due to fatigue induced relaxation of those muscles, and the resulting decrease in tension. Instead, it appears that the increased pressure exerted on the jugular veins caused by edema (the "pump" ) in the surrounding neck muscles decreases retrograde blood flow. This would reduce BP in the cerebral veins, which would reduce the pressure exerted on the dura mater.
It is best not to develop EIH in the first place, but if you do there are measures which can be taken to minimize the possibility of it recurring.
1. Do not hold or force your breath during an exercise. As previously stated, this causes BP to quickly increase to dangerously high levels.
2. Perform neck extension and flexion exercises at the beginning of the workout. Always move extremely slowly when performing neck exercises. A 10/10 movement speed is recommended.
3. If you are performing a full body workout, perform it in reverse order, with exercises for the trunk and lower body last.
Online Personal Training: Weight Loss and Diet
It's Simple Once You Know How To Lose Weight by Donovan Baldwin
I was going to title this: How to Lose Weight in a Safe and Healthy Way, but I decided not to. My reasoning was that most of the people I have met who wanted to lose weight, were paying very little attention to, or were not aware of, the ultimate effects on health that most supposed weight loss solutions will have. As with so many things in our modern society, most of us are focused on attaining some immediate, simple, or relatively painless solution to our problem.
This attitude is what keeps an entire industry of fad diets, weight loss supplements, and diet pills afloat. One sad aspect of this is that most of these weight loss solutions either have a minimal effect on the problem for most people, or have no effect at all. Since most people seeking to lose weight are driven by hope, rather than knowledge, as they try one product or diet after another, not only do they fail to lose weight, but they begin to lose hope as well.
Sadder still is the fact that, in many instances, not only do the pills and promises fail to deliver, but may actually affect health in a negative way! When you consider that one major reason to lose weight is to acquire better health, to find yourself going in the opposite direction can be devastating. Yet, as hope springs eternal, the individual continues to place trust, and money, in the next fad diet, the next diet pill, the next weight loss supplement.
Probably, the saddest part of all is that healthy and permanent weight loss is very simple to achieve, and there is often little need to invest much, if any, money at all!
Still another sad fact to consider is that even though permanent and healthy weight loss is simple to achieve (and I did not say "immediate" or "easy") most people who fail under any weight loss plan will do so simply because of a combination of unrealistic expectations and a lack of the basic knowledge of how their body works.
Unrealistic expectations and lack of knowledge are the two main reasons that people turn to diet pills, fad diets, weight loss supplements and other purveyors of false hope.
The basic weight loss equation is:
More calories in than used = Weight gain
More calories used than taken in = weight loss
Most diet pills, and other weight loss supplements "work" by causing either more calories to be burned, or by causing fewer calories to be taken in. To put it another way, they will either rev up the metabolism for a while, or they will suppress the appetite. Some act to interfere with body's ability to absorb fats.
Most diets, fad or otherwise, act on the assumption that merely decreasing the calories you eat will cause you to lose weight. Some add the idea that certain foods will contribute to the weight loss process by filling you up, providing fewer calories than other foods, or by stimulating your basic metabolic rate in order to burn more calories.
Almost all of these diets and products will commonly include a remark or warning that the product or plan will work best, or only work at all, when combined with regular exercise and sensible eating habits.
Now, there are many reasons why diets don't work, and that discussion is too long to go into here. I have written several articles on this subject, and they can be found on many sites around the Internet, including my own. One major fact to remember about diets is that once you cut your calories to a low enough level to produce a weight loss, your body is going to reduce its basic metabolism so that you will simply establish a new point at which your weight will be maintained. This will commonly occur after only a few pounds have been lost. Therefore, to lose more weight, you have to cut your calorie intake even farther.
When the time comes that you "fall off the wagon" and go back to eating the way you did before the diet, your body needs fewer calories to function, so even more calories get stored as fat.
Diet pills (generally appetite suppressants) and other weight loss supplements, which all work by altering the normal functions of the digestive system, merely relieve you of taking responsibility for eating properly, may cause health issues, and will usually stop being effective the moment you quit taking them.
Neither method, diet pill or diet, improves health, or teaches and encourages a healthy lifestyle in which weight loss and weight management is a normal byproduct. Even when, per the instructions that come with the products, they are used concurrently with regular exercise and othter healthy living eating decisions, they can only contribute a minor portion of the overall weight loss. The actual weight loss process is carried by the exercise and sensible eating, while the pills and potions just help.
Additionally, whether a diet pill which obstructs or alters the normal function of the body, or a diet which curtails the ingestion of the broad range of nutrients necessary for a healthy body and mind, interfering with the normal nutritional needs of a healthy body is, almost by definition...unhealthy.
Since the purpose of weight loss should at least partly be to be healthy, incorporating some moderate, regular exercise into one's life while taking the initiative to eat more sensibly, the two steps that are the most effective weight loss tips around, should be the basis for any weight loss program. In fact, regular exercise and sensible nutritional decisions will completely negate the need for weight loss supplements, diet pills, or fad diets. The individual opting for a healthy lifestyle in which these two important facts are given the importance they deserve...and are acted upon...will learn that they have uncovered a genuine secret of how to lose weight.
About the Author
Donovan Baldwin is a freelance writer currently living in central Texas. He is a University of West Florida alumnus, a member of Mensa, and is retired from the U. S. Army after 21 years of service. He has published many of his articles on diet and weightloss at http://nodiet4me.com/articledirectory .
Online Personal Training
Welcome to my blog. My name is Chris Arnett the online personal training coach. I have been a trainer for over 20 years now. In my time I have seen personal training grow from working out in peoples garages to full studios similar to what I own.
My main studio is in Sacramento California where I do my personal training from. My specialty is rapid development and weight loss with weight training.
I will be posting workouts that I have done in my own studio when I am personal training clients.
My workouts are designed mostly for women who want to tone up and lose weight without getting too bulky.
Although my style is very unorthodox, I am able to get rapid results in a minimum amount of time, due to my long years of experience and knowledge of exercise and personal training.
I hope you find what I have to offer useful.
Chris,
Todays workout program:
1. Stepups on a step platform 16 reps.
2. Incline Bench Press-15 reps.
3. Close grip pull downs-15 reps.
4. Lunges (walking) or 15 each leg.
5. Shoulder press with dumbells over the head-15 reps.
6. 1-legged Squats 15 reps each leg.
7. Curls-15 reps.
8. Rope tricep press downs-15 reps.
9. Leg Press 15 reps
10. Leg Curls-15 reps
Do this circuit for 4 laps with no rest between exercises. Choose a weight that is comfortable to do 15 reps with. Hold in your hands light weights as you do your step ups on a step platform set on 2 risers.
Of course check with your doctor before attempting any exercise program. Also if you feel any undue pain stop right away and check with your doctor.
My main studio is in Sacramento California where I do my personal training from. My specialty is rapid development and weight loss with weight training.
I will be posting workouts that I have done in my own studio when I am personal training clients.
My workouts are designed mostly for women who want to tone up and lose weight without getting too bulky.
Although my style is very unorthodox, I am able to get rapid results in a minimum amount of time, due to my long years of experience and knowledge of exercise and personal training.
I hope you find what I have to offer useful.
Chris,
Todays workout program:
1. Stepups on a step platform 16 reps.
2. Incline Bench Press-15 reps.
3. Close grip pull downs-15 reps.
4. Lunges (walking) or 15 each leg.
5. Shoulder press with dumbells over the head-15 reps.
6. 1-legged Squats 15 reps each leg.
7. Curls-15 reps.
8. Rope tricep press downs-15 reps.
9. Leg Press 15 reps
10. Leg Curls-15 reps
Do this circuit for 4 laps with no rest between exercises. Choose a weight that is comfortable to do 15 reps with. Hold in your hands light weights as you do your step ups on a step platform set on 2 risers.
Of course check with your doctor before attempting any exercise program. Also if you feel any undue pain stop right away and check with your doctor.
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