Saturday, January 9, 2010
Monday, August 31, 2009
Total Body Workouts-The New Answer To A Toned Slim Body
One of the newest effective workout routines to adopt at the gym is the Total Body Workout. These workouts have several benefits that are worth considering the next time you are in a gym, or your are looking for a new routine then consider a Total Body Workout. One of the best benefits to a Total Body Workout is the the time you spend is more effective and in fact it will save you time as well
The positive effects of full body workouts includes better core development. By maximizing the impact of your workout in the gym you reducing the possibility of over training as well as under training, a beneficial growth in hormones as well as better overall muscular development and body symmetry.
There are several things that you can do to ensure that you too have a effective positive workout here are a few. 1 Restrict working out on more than one exercise per muscle group. This includes all muscles that are getting a workout. For example, all shoulder and chest exercises also work out your triceps. So you can drop that exercise cause there is no need to repeat it over again.
When doing your workout routine make sure you are performing different exercises for each muscle. This will ensure that the muscles are getting exercise from different angles and at the same time, you will be getting stronger. Don’t make the mistake of performing the same routine 2 days in a row.
Finally, but most importantly learn to eat right. If you want to get the full benefits of your hard work. A good diet will make sure that you are getting the right amount of calories while at the same time making sure you are burning the unnecessary fat calories and strengthening your body.
The goal of a Total Body Workout is to ensure that you are working out the most possible muscles all at once. So choose your compound exercises to ensure that you are getting the benefits of this great type of routine.
One last consideration to ensure you have the most effective full body workout is to time your exercises and intervals and breaks. This will make your workout efficient. This includes taking adequate rest between sets as well as doing the right number of sets.
One of the most effective workout routines to adopt in the gym is the full body workout. These workouts have a number of benefits that are worth considering the next time you are in a gym. To make the time you spend more effective, consider a full body workout.
Using this type of workout you can burn sixty percent of your body fat in less than 90 days. Two of the best in home workouts of this type are ChaLEAN Extreme and P90X . These top rated in home workout programs can be purchased online at http://www.shop.fitnessshop.tv You can get a free upgrade to express shipping by entering the coupon code "EXPRESS" at checkout.
There are also several good P90X and ChaLEAN Extreme reviews online.
Bye Paul Seymour
The positive effects of full body workouts includes better core development. By maximizing the impact of your workout in the gym you reducing the possibility of over training as well as under training, a beneficial growth in hormones as well as better overall muscular development and body symmetry.
There are several things that you can do to ensure that you too have a effective positive workout here are a few. 1 Restrict working out on more than one exercise per muscle group. This includes all muscles that are getting a workout. For example, all shoulder and chest exercises also work out your triceps. So you can drop that exercise cause there is no need to repeat it over again.
When doing your workout routine make sure you are performing different exercises for each muscle. This will ensure that the muscles are getting exercise from different angles and at the same time, you will be getting stronger. Don’t make the mistake of performing the same routine 2 days in a row.
Finally, but most importantly learn to eat right. If you want to get the full benefits of your hard work. A good diet will make sure that you are getting the right amount of calories while at the same time making sure you are burning the unnecessary fat calories and strengthening your body.
The goal of a Total Body Workout is to ensure that you are working out the most possible muscles all at once. So choose your compound exercises to ensure that you are getting the benefits of this great type of routine.
One last consideration to ensure you have the most effective full body workout is to time your exercises and intervals and breaks. This will make your workout efficient. This includes taking adequate rest between sets as well as doing the right number of sets.
One of the most effective workout routines to adopt in the gym is the full body workout. These workouts have a number of benefits that are worth considering the next time you are in a gym. To make the time you spend more effective, consider a full body workout.
Using this type of workout you can burn sixty percent of your body fat in less than 90 days. Two of the best in home workouts of this type are ChaLEAN Extreme and P90X . These top rated in home workout programs can be purchased online at http://www.shop.fitnessshop.tv You can get a free upgrade to express shipping by entering the coupon code "EXPRESS" at checkout.
There are also several good P90X and ChaLEAN Extreme reviews online.
Bye Paul Seymour
Monday, April 13, 2009
Have you've heard of The Glycemic Index or GI Diet
Have you've heard of The Glycemic Index or GI Diet
I’m asked questions about this all the time. Is the Glycemic Index the best guideline
or criteria in choosing what carbs to eat? My answer may surprise you.
The glycemic index ranks foods on a scale from one to one hundred based on how
much the blood sugar increases after each food is consumed. In general,
the index is concerned with carbohydrates because fats and proteins have
little effect on blood sugar levels. How does it work? Well the higher the number, the greater the
increase in your blood sugar.
The glycemic index has for some time been attracting a lot of attention in the bodybuilding and
fitness, and weight-loss community. Many popular weight-loss plans and diets base their
entire program on this index. For some it is the most important criteria for choosing carbohydrates.
According to advocates of the Glycemic Index also referred to as “GI system”, foods that are high on the scale such as potatoes rice cakes, carrots, or grape juice are "adverse to weight loss" and should be avoided because they are absorbed so quickly and are therefore more likely to change to fat. Instead, they recommend you consume carbohydrates that are low on the GI such as oatmeal, peanuts, apples, and beans (all good foods choices, by the way).
Here is the crux of the theory that foods with a high GI increase insulin output. Since high levels of insulin are connected with increased fat storage and suppressed fat burning, it is believed that eating high GI foods can make you fatter than eating low GI foods. So on the other hand low glycemic index foods are thought to reduce fat storage because they cause slower release of sugar in the bloodstream and that results in less insulin production.
While the Glycemic Index should be given consideration in your carbohydrate choices,
it's not a good idea to make it your only criteria for your choice of carbohydrates . Here is where the mistake in this theory lies in adhering strictly to the Glycemic Index to dictate all your carb choices. The index is based on carbohydrates being eaten by themselves in a
fasting state. I'm sure you know by now, that's a problem. In other words if you have not eaten in awhile then a choice of a low GI snack makes sense, but almost everyone knows now a good diet has a small portion of carbs and protein at each meal and we shoot for around 5 meals a day.
A successful fat burning and or muscle preserving diet is always based on combining carbohydrates and protein together. This is very important. When carbohydrates are eaten in meals in combination with protein and small amounts of fat, the Glycemic Index loses its significance, because the fat and protein slow the absorption of the carbohydrates.
For instance, potatoes have a Glycemic Index that is near that of pure glucose (or in other words “sugar”) but if you combine the potatoes with a chicken and vegetables, the
of the entire meal is much lower than the potato by itself. Rice cakes also
have a high Glycemic Index . But if you spread a little peanut butter on them, the fat
slows the absorption of the carbohydrates, in so doing lowering the GI of the
combination.
A good fat burning diet is also based on eating small frequent meals that are spaced out 2.5 to 3 hours apart. This also lowers the significance of the GI because on such an eating schedule, you
are never eating at a truly fasted state except for breakfast because it’s after sleeping 8 hours.
If you're including a good protein source at each meal, and you're eating small meals frequently throughout the day 4 to 5 meals and hopefully one of them coming from something really healthy like Shakeology which is what I suggest then I would not get overly concerned about the GI or Glycemic Index. It is a good source of information but you don’t need to base all of you choices because of it.
Paul Seymour
I’m asked questions about this all the time. Is the Glycemic Index the best guideline
or criteria in choosing what carbs to eat? My answer may surprise you.
The glycemic index ranks foods on a scale from one to one hundred based on how
much the blood sugar increases after each food is consumed. In general,
the index is concerned with carbohydrates because fats and proteins have
little effect on blood sugar levels. How does it work? Well the higher the number, the greater the
increase in your blood sugar.
The glycemic index has for some time been attracting a lot of attention in the bodybuilding and
fitness, and weight-loss community. Many popular weight-loss plans and diets base their
entire program on this index. For some it is the most important criteria for choosing carbohydrates.
According to advocates of the Glycemic Index also referred to as “GI system”, foods that are high on the scale such as potatoes rice cakes, carrots, or grape juice are "adverse to weight loss" and should be avoided because they are absorbed so quickly and are therefore more likely to change to fat. Instead, they recommend you consume carbohydrates that are low on the GI such as oatmeal, peanuts, apples, and beans (all good foods choices, by the way).
Here is the crux of the theory that foods with a high GI increase insulin output. Since high levels of insulin are connected with increased fat storage and suppressed fat burning, it is believed that eating high GI foods can make you fatter than eating low GI foods. So on the other hand low glycemic index foods are thought to reduce fat storage because they cause slower release of sugar in the bloodstream and that results in less insulin production.
While the Glycemic Index should be given consideration in your carbohydrate choices,
it's not a good idea to make it your only criteria for your choice of carbohydrates . Here is where the mistake in this theory lies in adhering strictly to the Glycemic Index to dictate all your carb choices. The index is based on carbohydrates being eaten by themselves in a
fasting state. I'm sure you know by now, that's a problem. In other words if you have not eaten in awhile then a choice of a low GI snack makes sense, but almost everyone knows now a good diet has a small portion of carbs and protein at each meal and we shoot for around 5 meals a day.
A successful fat burning and or muscle preserving diet is always based on combining carbohydrates and protein together. This is very important. When carbohydrates are eaten in meals in combination with protein and small amounts of fat, the Glycemic Index loses its significance, because the fat and protein slow the absorption of the carbohydrates.
For instance, potatoes have a Glycemic Index that is near that of pure glucose (or in other words “sugar”) but if you combine the potatoes with a chicken and vegetables, the
of the entire meal is much lower than the potato by itself. Rice cakes also
have a high Glycemic Index . But if you spread a little peanut butter on them, the fat
slows the absorption of the carbohydrates, in so doing lowering the GI of the
combination.
A good fat burning diet is also based on eating small frequent meals that are spaced out 2.5 to 3 hours apart. This also lowers the significance of the GI because on such an eating schedule, you
are never eating at a truly fasted state except for breakfast because it’s after sleeping 8 hours.
If you're including a good protein source at each meal, and you're eating small meals frequently throughout the day 4 to 5 meals and hopefully one of them coming from something really healthy like Shakeology which is what I suggest then I would not get overly concerned about the GI or Glycemic Index. It is a good source of information but you don’t need to base all of you choices because of it.
Paul Seymour
Monday, March 9, 2009
Why you need to eat so much food when doing P90X
Here is another great article by Beachbody Coach Mike French on why you need to eat so much food when doing P90X. When Mike was younger he and his wife Tammy where both former competitive body builders. Later on in life left after kids and marrage they left that scene and then returned to fitness with a new outlook. They now use "Beachbody Programs" like P90X to stay in shape as well as some other programs...They are two of the top coaches in Beachbody. They really know there stuff and have lots of great information to share.
Paul Seymour
STOKE YOUR METABOLIC FORGE by Mike French
Tami and I are get questions every day about why you need to eat so much food when doing a fitness program like P90X.
Here is our reasoning with a bit of a visual to amplify our point!
When you are working hard to create a lean, strong body you need to think of your body's metabolism as a Blacksmith's Forge. A Blacksmith uses a forge to heat metal and form whatever he/she is making. If the forge is not hot enough, the metal that the Blacksmith is working with cannot be melted or reshaped.
This is no different than your metabolism. Think of it in these terms. Your metabolism is the Forge. The foods you eat on a daily basis is the fuel used to heat up the Forge. Your body is the metal to be melted down and reshaped. Your workouts are the Hammer the Blacksmith uses to shape the metal he/she is working with.
To lose bodyfat, gain muscle and strength, and get the body you want you need to stoke your metabolic forge. YOU NEED TO EAT!
When you don't take in enough calories, its like not supplying your forge with enough fuel to burn hot. Your body will not change, you will not lose bodyfat, you will not gain muscle and strength.
When you eat 5-6 meals per day, you stoke your Metabolic Forge by providing the stimulus to keep your metabolism burning hot. You will recover from your workouts and see the physique changes you are looking for.
When you stoke your Metabolic Forge on a daily basis, amazing things happen! Do yourself a huge favor and don't hamstring your Fitness efforts by throwing a bucket of water on your metabolic forge by NOT EATING ENOUGH!
Live Strong ~ live Lean
Mike
Got a question text me!!! Yes it's really me, Try it!
Sunday, February 22, 2009
The "Cheat Meal" and how to use it!
The “Cheat Meal” plan!
Many people plan "cheat meals" one day a week or on the weekend. That's great, but don't get carried away.
Many times people use the "all or none" philosophy, meaning that if they are
going to go out and have a cheat meal and get something like a burger, they decide they might as well get extra cheese, fries, desert, mayo, soda,... when they could still enjoy that burger or pizza but strike a healthier balance without going totally crazy about the cheat meal.
Now don’t get me wrong, the purpose of the cheat meal is to cheat. It’s for your mental health so you can keep your sanity while dieting. I believe any diet that tells you that you can’t have something is “destine for failure.” Over time the thing they tell you “Don’t Eat” is the thing you will crave most, and will eventually be your downfall. I know many years ago when I tried the Atkins Diet I was dying for milk. I love milk and the fact that Atkins said no milk made me crazy. It just was not a plan that I could follow the rest of my life. Even though you are cheating there are some things you can do to keep this meal in the “Not So Bad” category. Instead of having your burger with cheese or mayo maybe just have a burger, have a salad or soup instead of fries, diet soda or unsweetened Ice tea or water. Have the waiter bring your salad first try and fill up on a few healthy things first. Maybe then you only eat half of the burger by the time you get it. Start your meal getting full on something healthy and the first half of the burger may be more than enough and stop eating when you are no longer hungry. Not when you are so full you can’t move. This was a big help for me. I try to pay attention to, “No Longer Being Hungry.” Too many of us where trained to clean our plates as kids…So it’s already in our head we should eat everything they give us. The facts are that our serving size in the US in just way to large and we get to many extra calories that way. If you have not seen the movie “Super Size Me” get it. It does a great job of exposing this point.
Here is the most important part whenever you have had your "cheated meal" Don't worry or feel bad about it. Enjoy it! It’s your reward for the hard work and the clean eating you did all the other days that week. Then go right back to eating clean and when you are wanting to cheat just tell yourself I only have to make it to my cheat meal however many days away that will be. This is so much easier than the mind set of “I can’t ever have this again.” Keep in mind food was meant to be enjoyed. It’s one of the many joys of life and we should enjoy it. Just be smart and healthy about it and you will have success in your diet goals.
With the right mindset and a little added effort and preparation, you can turn “Cheat Meals” into a pleasurable experience, and still take steps towards achieving your diet goals.
By Paul Seymour
Monday, February 2, 2009
Why Pullups?
Great Article by Beachbody Coach Mike French on why why should do pull-ups
Back in the old days before pulldowns, cable rows and DB Rows, building a strong, V-shaped back was pretty basic. You did pull-ups. That was it. And you know what? That was all you needed to develop an unbelievable backside.
Unfortunately, somewhere in the evolution of resistance training or “DE-evolution” as I call it, pull-ups fell out of favor. There has NEVER been a line at any pull-up bar at ANY Gym that Tami and I ave ever worked out in!
Pull-ups involve more motor units in your lats and rear delts than do pull-downs on a machine. For any given number of reps, pull-ups will ALWAYS create more demand on the muscle fibers of your upper back because, unlike pull-downs on a machine, you cannot “cheat” and use your lower back to move the load.
Second, the strength gains achieved from performing pull-ups are functional. They spill over into certain real life tasks, such as pulling yourself over a fence or up a steep rock face.
Third, there is something to be said for “pulling your own weight.” Its strength displayed in its purest form. Its the mark of a real man or woman.
Over 6 million people will see a doctor this year for back related problems. Using pull-ups, there is a good chance you will not be one of them.
When designing P90X Tony Horton centered the Resistance work around pull-ups. Tony is a smart man!
Pull-ups are hard. It is because of that very fact that we should work on them with as much intensity as we can muster. Are you a little nervous before Chest & Back or Legs & Back day? If you are, you are on the right track because you know its going to be hard and therefore effective.....
Life is too short to be weak...
Mike
Got a question for me...Text me Yes it's really me!
Back in the old days before pulldowns, cable rows and DB Rows, building a strong, V-shaped back was pretty basic. You did pull-ups. That was it. And you know what? That was all you needed to develop an unbelievable backside.
Unfortunately, somewhere in the evolution of resistance training or “DE-evolution” as I call it, pull-ups fell out of favor. There has NEVER been a line at any pull-up bar at ANY Gym that Tami and I ave ever worked out in!
Pull-ups involve more motor units in your lats and rear delts than do pull-downs on a machine. For any given number of reps, pull-ups will ALWAYS create more demand on the muscle fibers of your upper back because, unlike pull-downs on a machine, you cannot “cheat” and use your lower back to move the load.
Second, the strength gains achieved from performing pull-ups are functional. They spill over into certain real life tasks, such as pulling yourself over a fence or up a steep rock face.
Third, there is something to be said for “pulling your own weight.” Its strength displayed in its purest form. Its the mark of a real man or woman.
Over 6 million people will see a doctor this year for back related problems. Using pull-ups, there is a good chance you will not be one of them.
When designing P90X Tony Horton centered the Resistance work around pull-ups. Tony is a smart man!
Pull-ups are hard. It is because of that very fact that we should work on them with as much intensity as we can muster. Are you a little nervous before Chest & Back or Legs & Back day? If you are, you are on the right track because you know its going to be hard and therefore effective.....
Life is too short to be weak...
Mike
Got a question for me...Text me Yes it's really me!
Sunday, January 11, 2009
Chalean Extreme“Healthy eats and Kitchen Makeover”
Just this week, my wife and I got our hands on a copy of Chalean Extreme which is Trainer Chalene Johnson’s newest program. Owning several Beachbody programs I must say I was impressed with this one right out-of-the-box. The packaging, books, and DVDs are all high-quality. The entire program will fit nicely on a shelf since all the books, and the holder for the DVDs all fit nicely into their own little container no bigger than an inch and a half wide.
The first disk is broken into three sections. Burn Basics, Band Basics, and Healthy Eats and Kitchen Make Over. Burn basics and Band Basics are Chalene going over each one of her moves you will be doing during her workout. They are very well done; she takes the time to point out all the important points of how to do each move properly. They are definitely worth watching because the nature of this workout is far different than other workout routines you may have done in the past. I would recommend if you order this program that you take the time to watch disk one even if you are very experienced at working out.
The next part of this disk is my favorite. It's titled, "Healthy Eats and Kitchen Makeover” In this section Chalene takes you inside her very own kitchen. She teaches you how to set up your kitchen to make it easier to follow her Chalean Extreme Fat Burning Guide. She starts out by pointing out some tools you should have on hand to make following the diet easier. She also points out the fact that just consuming a hundred extra calories a day by the end of the year can make you can gain as much as 10 pounds. The next part of kitchen makeover Chalene moves onto your refrigerator. She points out fact that a Cornell University study showed that, “Over 90% of food, we consume we do so mindlessly.” This basically means were eating things simply because it’s been placed in front of us. Chalene, points out the fact that supermarkets know this she says it's why they place the food they want us to buy at eye level. So Chalene has you do something really smart and simple. She moves some things around. So that your refrigerator is better set up for you to grab the healthy things, rather than the things you should be passing on. Next she moves on to pointing out several healthy alternatives to choices we might normally make. Next she moves on to probably our biggest problem area for most people are cupboards and pantry. She helps show you how most people have several unhealthy, processed foods in their pantry and shows you what she keeps in her pantry for her family. She points out several healthy alternatives. This way your food closet can be something that's healthy and inviting for the whole family rather than a closet full of temptations and unhealthy snacks. The last part of this disk Chalean Johnson has her family join her to show you some of her favorite healthy dishes they all like to make.
In closing Chalene shows how simple and easy it can be to create quick and healthy meals and snacks for the entire family. I think this disk was a great addition to this program. It will deftly help you make your Diet easier, as well as aiding in the overall success of your fitness program. So far from what I have seen from disk one Chalean Extreme took the first pitch and knocked it out of the park. I am looking forward to seeing if the workouts are just as good.
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