Tag Archives: Supplements

10 Ways to Keep Your Fitness Plan on Track During the Holidays

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The average American does a little too much celebrating at this time of year. Between Thanksgiving and the New Year, most of us will gain seven pounds as a result of indulging in extra helpings, snacking on holiday treats, having an extra glass of wine and exercising less.

Life Time Fitness, Inc., a Healthy Way of Life company that operates 30 multi-purpose, state-of-the-art Sports, Fitness and Recreational Centers in eight national markets — Minnesota, Illinois, Michigan, Ohio, Indiana, Virginia, Arizona, and Texas — has set the industry standard in providing consumers with the absolute finest in sports and fitness centers

“This is an especially challenging time of year for those who are trying to maintain healthy habits such as working out and eating low-fat, low-calorie foods,” says Jeff Zwiefel, vice president of the nutritional products division at Life Time Fitness. “We’re constantly urged to have another helping, enjoy a holiday treat or skip the workout to go shopping instead. No wonder nearly everyone gains weight,” he points out.

But complete deprivation is not the answer. “The holidays are meant to be enjoyed,” Zwiefel says. “At Life Time Fitness, we think it’s possible to balance healthy habits with enjoying special gatherings and traditions. We encourage balance and moderation in all areas of your life,” he says.<

Here are 10 great tips, courtesy of Zwiefel, for staying fit and eating well over the holidays.

  1.  Drink lots of water throughout the day. It suppresses the appetite and is something everyone should do year round.
  2.  Snack on fruits, vegetables and high-fiber foods whenever possible. Dried fruits are healthy and a good alternative to many sweet snacks such as cookies and candy.
  3.  Limit alcohol consumption. Remember that alcohol contains almost as many calories per gram as fat. Alternate alcoholic drinks with water or club soda while you’re at a party.
  4.  Enjoy the outdoors as much as possible: bundle up and take the dog for a walk, and try skating or sledding; squeeze 10-minute walks into your schedule. Any extra activity helps.
  5.  Health and fitness centers offer a combination of cardio and resistance-training opportunities, as well as group fitness classes and personal training, that are essential to maintaining a healthy way of life. If you’re thinking about joining a fitness center, fall is a great time to sign up.
  6.  Acknowledge that you’re probably going to miss some workouts during this time and plan now to work around it. Schedule different times or substitute another activity, even if it’s at home.
  7.  Eat a nutritious meal or snack before you attend events or parties where there is a lot of food, or use a small plate to avoid overindulging. Another good tip is to leave at a reasonable hour. In addition to helping you get enough sleep during this hectic time of year, you’ll also be removing yourself from the temptation to continue eating unnecessary calories.
  8.  For the 9 out of 10 adults who do not get the essential daily vitamins and nutrients from the food they eat, nutritional supplements should be considered. Life Time Fitness offers a full line of nutritional products, including men’s and women’s multivitamins, energy bars and shakes and weight-loss supplements.
  9.  Enlist the help of a family member or friend to help keep you on track with healthy habits during the holidays. Choose someone who can provide not only encouragement, but a good example as well.
  10. Remember that balance, variety and moderation apply to holiday celebrations as well as to most other things in life, so don’t be too hard on yourself if you slip up. Keep your good intentions, spend time with family and friends and enjoy the holidays.

For more information about Life Time Fitness centers and nutritional products, please visit www.lifetimefitness.com.

Courtesy of ARA Content

Health must be Earned and Learned

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The after 50 set back that occurs in many people is due to improper diet. Once you past the age of 50, you must begin to rebuild your body — if you wish to avoid senility and retain sound mentality and physical vigor. As long as you supply the body with the materials it needs to rebuilt and repair cells you will have good health.

Re-examine your dietary habits — make sure your daily intake of food is nutritional. Slowly eliminate processed food (which is white flour and their products, french fries, cake, cookies etc.) and sugar from your eating habits. Now, you might say what’s left? There are many natural foods that are super in nutritional value and will do wonders for your muscle size and overall shape. It’s time you began to build a knowledge and understanding for good nutrition while you build your body. Be aware of the vitamins, minerals in food and what fantastic things these foods can do for you and your body.

Protein is the bodybuilding substance needed to form new tissues and cells and rebuild and repair old one. Your blood, tissues, organs, skin, hair, and nails are about 95% protein, along with your bones and nerves. Meat, fish, eggs and poultry are known as complete proteins. Others include soybeans, sunflower seeds, and peanuts. 60% of protein consumed is changed into sugar (glucose), that’s why sugar is completely unnecessary in your bodybuilding diet.

2/3 of your diet should be protein — the other third should be made up of fresh raw fruit, vegetables, nuts and seeds. Liver is the most effective source of complete protein. It’s the number on food that not only builds your body up, but greatly increases your energy. It relieves fatigue and neutralizes many dangerous drugs within your system.

Fat produces an energy reserve, slows down the rate at which food is digested and is a source of heat and energy, and a cushion for vital organs. Fish is practically a perfect food. It’s excellent source of high quality protein, vitamins and minerals. Eggs, are another superior protein food, 1-2 a day are recommended for everyone. They supply a full measure of minerals. True, they do contain cholesterol, but they are an excellent source of lecithin, inositol and many other effective cholesterol controlling agents. Powdered milk is outstanding because it consist of an abundance of fat free protein, vitamins and minerals. It’s known to rejuvenate the heart, brain, and verves and strengthens the failing body.

Natural carbohydrates invigorates the body and supplies is with warmth and vitality. The potato is not to be eliminated from your bodybuilding diet. It’s a vegetable and contains many nutritional elements and it’s very easily digestible. Honey is in the blood stream 20 minutes after eaten. It’s the best heart stimulant you can use. Honey has much greater advantage over sugar. It fills any void that may occur in the daily intake.

Here are the 4 fine qualities of honey:

a wholesome food

it’s a purifying cleanser

it has regenerative power

it’s a sweet that has natural laxative qualities

REMEMBER: It is not how much you eat — it’s what happens to the food after you have eaten it. Eating large quantities of food will not help your muscle building progress it it’s the wrong food!!

How Effective are Your Nutritional Supplements?

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Excessive weight gain is a big problem in America. According to the National Health and Nutrition Examination Survey, a publication of the Centers for Disease Control and Prevention, nearly two thirds of U.S. adults are overweight or obese. Most people want to do something about it, but don’t always make good decisions.

This year alone, fifty million people will go on some of form of weight-loss program, spending some $33 billion on weight loss products and services that are fad diets, unsafe or ineffective nutritional supplements. Countless others who have tried to lose weight and failed will give up altogether.

“What people need to realize is that there is no magic bullet when it comes to losing weight and keeping it off,” says Jeff Zwiefel, vice president of the Nutritional Products Division of Life Time Fitness, a national health, fitness, and nutrition company. “For many people, losing weight can feel like a daunting task. It takes a balanced approach that includes education, exercise and good nutrition, coupled with effective weight-loss supplementation.”

A good beginning point is to gain a better understanding of the mechanisms of weight gain. Do you ever wonder why some people can eat all the time and never gain weight while others seem to put on pounds at every sitting? “It’s all about metabolism,” says Zwiefel.

Simply stated, your metabolism is the way your body burns up all of the calories from the food that you eat and regulates energy. The speed at which your body burns up calories is called your metabolic rate. The faster your metabolism, the more calories you’ll burn, and the less likely that you’ll be overweight. “A small percentage of people naturally have a better metabolism than others, but for the most part, an individual’s metabolism is determined by their lifestyle”, says Zwiefel. So what can you do to place yourself in a better position to manage your weight?

Diet represents one of the primary ways to shed those unwanted pounds and keep them off. Although it might sound easy on paper to simply put less food in your mouth, the reality is that reducing calorie intake is a significant problem for most of us. It is more complex than just calories in and calories out. Factors such as stress and diet will dramatically impact how our bodies process the calories we consume. That’s why Life Time Fitness recommends you not only change what you eat, but your eating and lifestyle habits.

Instead of eating three meals a day — breakfast, lunch and dinner — eat five nutritionally balanced meals and two snacks per day. Spreading your food intake over the day is the best way keep your energy levels up and to burn calories for energy versus storing them.

You should also reduce the consumption of simple and refined carbohydrates that offer little nutritional value. Concentrate on eating foods that are high in fiber to reduce appetite and help reduce the risk of cancer. Look for good sources of protein throughout the day such as lean meats, fish, eggs, low fat dairy products, beans and nuts. Complex carbohydrates such as whole wheat bread, wild rice, whole-wheat pasta, multigrain cereal and potatoes are great ways to boost your energy level throughout the day. Eat 4-5 servings of fruits and vegetables; take a multivitamin with antioxidants each day to ensure you are getting the nutrients your body requires throughout the day.

Because our busy lifestyles can interfere with upholding the ideal dietary plan, proper supplementation can help fill in the gaps. However, there are dozens of supplements on the market today offering big promises. How do you know which brand is best for you?

“If a product promises, ‘effortless,’ weight loss, it doesn’t have your long-term health and wellness in mind,” says Dr. Bill Wheeler, Ph.D. and R.D., a former staff nutritionist to the President of the United States and independent consultant for Life Time Fitness. “Supplements need to be worked into your overall plan.”

Life Time Fitness’ LeanSource weight loss supplement is a patent-pending blend of four active ingredients shown in recent studies to help naturally speed up metabolism, burn body fat, and curb sugar cravings without the use of harmful stimulants. Unlike many other supplements on the market today that hype unbelievable before and after testimonials, LeanSource is based on real science and a proven safe and effective formulation. All Life Time Fitness nutritional products are regularly tested in independent lab settings to assure consumers they really contain what’s on the label.

Now available at Target, RiteAid, Kroeger, Kmart and Meijer stores, as well as Life Time Fitness locations nationwide and via www.lifetimefitness.com, LeanSource products are conveniently available in a gel cap form, bars, and ready-to-drink shakes in multiple flavors.

Good diet and the use of beneficial supplements are just part of the equation. Regular and balanced exercise is also a critical part of the process. “Just going to the gym once in a while isn’t going to cut it. You need to make a commitment, and stick with it,” says Zweifel.

Life Time Fitness recommends that people who are serious about shedding the pounds and keeping them off participate in aerobic training exercise regimens a minimum of three times per week for at least 30 minutes at a time. Aerobic exercises include brisk walking, biking, jogging, swimming, aerobic classes and dancing. Dieters are also urged to take part in resistance training exercises, such as weight lifting, at least twice a week for a minimum of 30 minutes per session.

For more information about weight loss and exercise programs offered through Life Time Fitness, visit www.lifetimefitness.com.

Courtesy of ARA Content

A healthy immune system depends directly on what you eat

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How can our family boost our immune systems?

Immunity eating for resistance is the key to a strong and healthy immune system.

Our bodies are constantly bombarded with bacteria, viruses and other organisms.

The immune system is the one defense we have against this attack.

Your ability to maintain a healthy immune system depends directly on what you eat. In parts of the world where healthy, nutritious foods are in short supply, people frequently have weak immune systems, and are more prone to developing infections.

In people with serious illnesses such as cancer, who often have trouble eating well, immunity can take a downturn. Having a low level of even a single nutrient may cause the immune system to pay the price. Eat foods high in vitamin B-6 to quickly help you regain strength. Eating more of certain foods, and less of others can boost the body’s ability to fight most illnesses, from colds to cancer.

The immune system is capable of making more than 100 billion types of antibodies so it can recognize and attack just about anything it comes into contact with. It has a long memory. If that same germ comes back months or decades later, the appropriate antibodies will go into action.

The most powerful protection you can give your immune system is to eat a well- balanced diet containing a variety of fruits, vegetables, whole grains, seeds, nuts, and seafood. These foods are high in nutrients that can help keep your immune system healthy.

Some of these nutrients are antioxidants, which may help give the immune system an added boost. Foods for boosting your immunity are those that contain beta-carotene, a plant pigment found in foods such as spinach and winter squash. 15 to 30 milligrams daily, or two carrots, can have a significant impact on immunity . There are many more sources of beta-carotene. Add vitamins C, E and reduce fat to raise your immunity. People who cut back on fat in their diets have a rapid increase in natural killer cell activity which is a sign of immune system strength. Eat fewer processed foods, and bring your fat levels into the safety zone

Theres No Such Thing as Cheating

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There’s no right or wrong way to eat. Healthy eating is all about motivation, balance, and flexibility. There will be times when you eat a high-fat meal or eat beyond fullness, or when your schedule gets so busy that you miss a work- out. This happens. It’s normal. But it’s very important that you don’t get down on yourself and abandon your new healthy lifestyle when this happens.

If you’re like most people, your reaction to these diet/ fitness obstacles is guilt. You feel as if all your hard work has been for nothing. “I blew it; I was doing so well. Oh well, I might as well enjoy this weekend and start over on Monday.” Or even worse: “I just don’t have the motivation or will power to start over and be successful. I quit.” Feeling defeated, many people discontinue the healthy living and return to their old routine until some mythical time in the future: “Maybe this spring will be a better time to start over again.” This kind of scenario is a perfect example of the diet mentality at work.

An all-or-nothing attitude is why so many people have so little success; we choose structured programs because they relieve us from making choices for ourselves. A properly designed program makes sense, but expecting to stick to a structured eating and exercise plan for an extended period of time without ever deviating makes no sense at all. In fact, this is so unrealistic as to be a set-up for failure. If you begin to change your habits with the assumption that any deviation from your plan will ruin it, you might as well not even begin. Life is full of unplanned obstacles, distractions, and temptations. Your best approach is to prepare for them, keeping an open mind and maintaining a positive attitude.

It’s very important that you begin your healthier lifestyle with an understanding that there will be days when you will stray from healthy eating and exercising. Before you begin, tell yourself that no matter what happens, rather than abandoning your new lifestyle, you’ll resume your healthy habits as soon as you can; it is equally important that you feel confident, not guilty, about doing so. What- ever the temptation or obstacle is, keep in mind that it’s not wrong or bad to eat fattening foods once in a while or to miss a workout. Just remember to resume your healthy lifestyle. If you keep moving forward and you don’t let guilt and discouragement stop your program all together, you’ll eventually have improved eating and exercise habits.

With this approach, there is no such thing as cheating. When we feel we are cheating, we often punish ourselves; we make ourselves feel guilty, frustrated and defeated. Replacing the negative concept of “cheating” with the idea of “straying from healthy habits” takes away the all-or- nothing emphasis on right and wrong. If you treat every deviation from your plan as a failure, you won’t get very far

Substituting the idea of a brief straying away from your plan instead of feeling guilty, and learning to return more and more quickly to healthier habits, is more realistic. It’s also easier and more enjoyable.

In the non-diet approach, all foods are legal. There are no “good” foods or “bad” foods. You must believe this. Sudden changes and/or drastic restrictions of high-fat foods when you have a preference or craving for fat will result in feelings of deprivation. No one can or should go through life depriving themselves of foods they really enjoy. You must learn how to make gradual healthy changes to the foods you love while experimenting with and learning to appreciate new flavors and textures.

A recent survey showed that more than 75 percent of people feel guilty about eating so-called “bad” foods. The greatest obstacle to adopting healthy eating habits is guilt. Attaching a value to foods only makes you feel bad for eating them. When you do decide to eat a high-fat food, enjoy it. Don’t beat your- self up over it. Just make a special effort to eat low-fat the rest of the day. Remember, there is nothing wrong with splurging now and then. It can even be good for you if the satisfaction of a higher-fat meal that you’ve been craving helps you stick with a low-fat lifestyle the rest of the time.

If you’re having a special diet meal that’s different from what the rest of your family or friends are eating, you’ll feel as though you’re being punished. In order to be successful in changing your eating habits, you must look forward to and enjoy each meal you eat. This doesn’t mean that you have to learn to like rice cakes and celery. It means you must learn how to make simple changes in the foods you love.

Perhaps one of your favorite meals is fried chicken, a baked potato, and salad. Small changes in how the food is prepared can turn this traditionally high-fat meal into a low-fat well- balanced one. Simply marinating a skinless chicken breast in sweet and sour sauce, rolling it in bread crumbs, and baking it makes the chicken a lot less fattening than if it’s fried. Instead of butter or regular sour cream on your potato, try low-fat or nonfat sour cream or a reduced fat ranch dressing. Try using a non-fat or low-fat salad dressing rather than a regular dressing and adding as many vegetables to your salad as possible for their additional flavor, texture and nutrients. Any or all of these changes drastically reduce the amount of fat in the meal without sacrificing flavor or feelings of satisfaction.

Healthy eating patterns can only occur when you’re enjoying all the foods you eat. If you’re eating low-fat foods just to be healthy but without enjoying the flavors and textures or how they make you feel, this most likely won’t be a permanent change. However, if you begin enjoying healthy foods, you’re far more likely to stick with healthy eating for life.

Many people also enjoy eating out but associate this with being “bad” or eating “illegal” foods. Fortunately, it is very possible to eat a healthy, low-fat meal in a restaurant. You don’t need to forego your favorite foods or eat before you go out with friends or family. The same decision-making process occurs whether you eat at home or go out to a restaurant. Many people think that they have two options when eating: eating for taste and pleasure or eating for health. As you learn and practice healthy eating techniques, these two options will become one and the same. Good luck and enjoy all the wonderful benefits of a healthy, active lifestyle.

By Chad Tackett

Health must be Earned and Learned

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The after 50 set back that occurs in many people is due to improper diet. Once you past the age of 50, you must begin to rebuild your body — if you wish to avoid senility and retain sound mentality and physical vigor. As long as you supply the body with the materials it needs to rebuilt and repair cells you will have good health.

Re-examine your dietary habits — make sure your daily intake of food is nutritional. Slowly eliminate processed food (which is white flour and their products, french fries, cake, cookies etc.) and sugar from your eating habits. Now, you might say what’s left? There are many natural foods that are super in nutritional value and will do wonders for your muscle size and overall shape. It’s time you began to build a knowledge and understanding for good nutrition while you build your body. Be aware of the vitamins, minerals in food and what fantastic things these foods can do for you and your body.

Protein is the bodybuilding substance needed to form new tissues and cells and rebuild and repair old one. Your blood, tissues, organs, skin, hair, and nails are about 95% protein, along with your bones and nerves. Meat, fish, eggs and poultry are known as complete proteins. Others include soybeans, sunflower seeds, and peanuts. 60% of protein consumed is changed into sugar (glucose), that’s why sugar is completely unnecessary in your bodybuilding diet.

2/3 of your diet should be protein — the other third should be made up of fresh raw fruit, vegetables, nuts and seeds. Liver is the most effective source of complete protein. It’s the number on food that not only builds your body up, but greatly increases your energy. It relieves fatigue and neutralizes many dangerous drugs within your system.

Fat produces an energy reserve, slows down the rate at which food is digested and is a source of heat and energy, and a cushion for vital organs. Fish is practically a perfect food. It’s excellent source of high quality protein, vitamins and minerals. Eggs, are another superior protein food, 1-2 a day are recommended for everyone. They supply a full measure of minerals. True, they do contain cholesterol, but they are an excellent source of lecithin, inositol and many other effective cholesterol controlling agents. Powdered milk is outstanding because it consist of an abundance of fat free protein, vitamins and minerals. It’s known to rejuvenate the heart, brain, and verves and strengthens the failing body.

Natural carbohydrates invigorates the body and supplies is with warmth and vitality. The potato is not to be eliminated from your bodybuilding diet. It’s a vegetable and contains many nutritional elements and it’s very easily digestible. Honey is in the blood stream 20 minutes after eaten. It’s the best heart stimulant you can use. Honey has much greater advantage over sugar. It fills any void that may occur in the daily intake.

Here are the 4 fine qualities of honey:

a wholesome food

it’s a purifying cleanser

it has regenerative power

it’s a sweet that has natural laxative qualities

REMEMBER: It is not how much you eat — it’s what happens to the food after you have eaten it. Eating large quantities of food will not help your muscle building progress it it’s the wrong food!!

Real Muscle – Real Fast

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Adding muscle seems to be a mystery to most, yet if you pick up a copy of any fitness or bodybuilding magazine and you’ll almost always see a headline like this: “Gain 15 Pounds of Muscle in 6 Weeks.”

If it were so easy you’d have millions of muscle-heads running around. Even though building muscle tissue can be a challenge, I’m going to outline some very specific principles that can pack on the muscle faster than you can throw away that copy of “Muscle and Fiction”!

Before we get started though I want to clarify a few points.

The ridiculous claims made by most fitness and bodybuilding magazines are only there to get you to buy that issue – nothing more!
If you are serious about strength training you need to be reading books and NOT cheesy fitness magazines
Ok… here we go.

In order to add muscle tissue you must force the body to add it. Your body won’t just add a pound of muscle just because you followed a 3-set workout that you read about in Muscle + Fitness. You need to give the body a reason to make improvements – in this case add muscle tissue.

You have to provide what I call a “stimulus”. This can be done in many ways and I’ll address a few in just a moment. Basically, you need to force the body to add muscle by subjecting it to levels of stress it is not used to. Some methods are more obvious than others but all can work. Here are a few examples of how this can be done effectively.

First, the basic and common methods:

Increase weight or resistance
Perform more repetitions
Perform more sets
Move the resistance slower
Rest less between sets and exercises
Now for the more advanced methods:

Pre-exhaust (perform an isolation exercise first and immediately continue with no rest on a compound movement. ex. chest flye and then chest press)
Static holds (hold the resistance in the hardest position of the range of motion. ex. the top position during a leg extension)
Partial reps in weak range (perform a portion of the rep where you are weakest. ex. the top half of a rep of leg extensions)
Strip-set (after a warm-up set, perform 3 sets back to back with no rest while starting with the heaviest weight possible and each time strip off some weight to allow you to continue)
1 ½ reps (perform one full rep and then on the second rep only perform half the normal range of motion and then return to starting position to begin the next rep. ex. one full rep of lat pulldowns, pull second rep all the way down, resist weight back up but only half way and then pull back down)
These are just a few examples of methods of increasing intensity to ensure progress. The key point to remember is that whatever you do it must be progressive in order for it to elicit a physical change. This is even more critical for those looking to add muscle size.

Although this article is geared towards individuals who are interested in gaining muscle size, the principles can also be used for individuals who want to build strength, increase metabolism, or tighten and tone muscles.

Here are some general recommendations for different goals…

If your goal is to tighten and tone muscles:

  • Focus on increasing reps, decreasing rest, and changing exercises frequently.
  • Train each muscle group twice per week.
  • Perform fewer sets of many different exercises (1-2 sets per exercise)

If your goal is to increase strength and power:

  • Focus on increasing weight
  • Train each muscle group once every 7-10 days
  • Perform multiple sets of each exercise (2-5 sets per exercise)

If your goal is to increase muscle size:

  • Focus on shocking muscles by changing variables frequently (exercises, set and rep schemes, rest time, etc)
  • Train each muscle group on a variable schedule (experiment by training a muscle group 3 times a week and then once every ten days)
  • Perform multiple sets for a while and the perform single sets for a week or two

Some final reminders:

The recommendations above are general and of course would need to be adapted and adjusted for your personal goals and experience. For those of you who are advanced and may be thinking there’s no way you can build strength by training once every 10 days I challenge you to try it for at least 4 weeks, or those of you who think that you need to stick to the same basic movements like bench to build size I challenge you to try shocking the muscles by changing the exercises you perform each week for 4 weeks, and those of you with little experience I hope that you’ll throw away the fitness magazines and learn what really works.

by Jesse Cannone

Four Keys to Successful Bodybuilding

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Mental Attitude

As long as you have the desire to physically develop your body — that’s half the battle! How you feel about yourself is extremely important. Ask yourself how much bigger you’d like to be, then go after that goal! DO NOT let anything get in your way. Gaining muscular weight is very personal. Only you can put out the effort — and only you will get the rewarding results!

Your mental attitude is the first thing you should deal with — you not only have to prepare your body but, your mind too. Believe in yourself! There will be many times when a strong mental attitude towards yourself is just what you need to get you through a difficult day of training or perhaps keep you on that diet. Nothing at all will stop you from being successful. You are at the wheel — think positive — and follow this program and you’ll be amazed at the muscular weight you will see in a matter of weeks.Diet

You might think that gaining weight is now problem — you simply overeat! Right? WRONG! To increase your body weight as a bodybuilder means to increase your muscular weight. This makes a special nutritional diet extremely necessary. A DIET THAT IS BOTH HIGH IN CALORIES AND HIGH IN PROTEIN IS THE ONLY WAY TO GAIN SOLID BODYWEIGHT!

Many people who have failed in building their bodies properly were just not eating enough of the right foods. You can exercise, train night and day, but, if you are not supplying your body with proper building materials (nutritional food), then you are wasting your time.

The number one rule for your diet is to completely avoid “JUNK FOOD”. What makes a certain type of food junk? The fact that the nutritional value of its contents is ZERO!! In other words, it’s like eating dead food. It does absolutely nothing to increase the quality of your blood, heart, lungs and mind. Modern technology has promoted such food by demineralising, devitaminising, and bleaching food to the extent that by the time it’s available to the consumer — it’s absolutely USELESS!! In fact it does us more harm than good. The ice cream, cakes, candy, soft drinks, tea and coffee filled with refined white sugar decays in your body and clogs your vital organs with slimy, sticky poisons until those parts of your body can no longer function. Now, is this any way to build muscular weight?

Start your day off to a super start with a good breakfast. It should consist of eggs, and bacon, plus a protein drink made with milk. Avoid dry cereals no matter what the advertising tell you. Confine you meals to wholesome foods that will benefit you health and help you build strong muscular weight. Supplements are also very helpful. Take vitamins in tablet form and include wheat germ in your meals whenever you can. When you plan and prepare a meal think of the nutritional value first. The most important basic food items are: milk, eggs, lean meats, fowl and fish. These foods should be consumed in large quantities. Other important foods include fruits, vegetables, nuts and soups. They will round out your diet along with your vitamin supplement. Rest & Relaxation

Rest and relaxation is also an essential part of your bodybuilding program. Studies have been conducted which have proven that a loss of sleep results in loss of accuracy in perception, memory and reasoning. A late evening on the town, or perhaps just a sleepless night usually results in a very disorganized day after. You find it difficult to perform many tasks that require physical and mental co-ordination, and your endurance is greatly weakened.

Relaxation is of utmost importance in the field of bodybuilding. When you train and exercise, your muscles get quite a workout. That is why it is extremely important to learn how to relax those muscles, so they can look forward to a night of complete rest, which is necessary for tissue repair and growth.

Just because you spend 8-10 hours in bed, does not mean that you have relaxed your muscles for that period of time. In fact, even when you are asleep you are not totally relaxed. Tensions have built up through-out the day, and remain in the muscular system and these tensions result in sleep that is not beneficial.

Perfect relaxation is vital to increase muscular growth, so, if your job causes you many tense moments through-out the day, then, you must try to relax as much as possible in the evening. A high protein meal after a heavy training program (described later), is the most effective way to achieve complete relaxation.

Eating too much food before you go to sleep will make it extremely difficult to sleep, however, going to bed on an empty stomach could be worse. Each individual is different What you have to remember is that YOU ARE IN CHARGE of your own body, so, it’s up to you to find out what works best for you.

Try to control those late nights and you’ll find that adequate rest is not only important, but tremendously rewarding. If you get to bed about the same time every night and get at least 8 hours of good sound sleep, then, your body will thank you by growing strong muscular weight. Complete 100% rest at night will prepare you for a successful and fruitful training session the next day.Exercise

EXERCISE FOR ADVANCED TRAINING YEARS — AND HELPFUL HINTS FOR EVERY BODYBUILDER!! In order to get the most out of your exercise routine, you must provide your body with complete muscle stimulation. For this, heavy weights are necessary. You will perform all the movements in 5 sets of 5 repetitions, using the most weight that you can handle. Begin with light weights the first two sets of each exercise, this will enable you to warm up. The remaining 3 sets should be done quite vigorously in order to attain the best results. Approach those weights as if you are going to destroy them. TAKE CHARGE!! You are in control!!

You have probably read about bodybuilders who spend numerous hors training 6-7 days a week. Experts now recommend shorter programs for only 3 times a week or more (if you are on a split schedule). If your muscles disappear when you shorten your program — then — they weren’t worth having to begin with. Muscles that are well nourished — will not disappear in a matter of days or because you’ve cut down on the training time. The gains you make from this system will be the most effective and will stay with you a long time!!

Quality, not quantity is important. many bodybuilders work out too long, instead of working out for shorter periods and making every short minute count. In other words give it all you’ve got!! total effort and a positive attitude is how you should approach every training session — and it’s with this enthusiastic disposition that your results will appear much faster.

Follow program 1 for 4 weeks (3 times a week), then go on to program number 2 for the next 4 weeks. REMEMBER: to add more strength and muscle to your body you must add more weight to your exercises, eat good nutritional foods, and get plenty of rest and relaxation and you’re on your way to a stronger and larger muscular shape.


PROGRAM NO. 1

PROGRAM NO. 2

SIT – UPS

As many as you can do

SIT – UPS

As many as you can do

LEG RAISES

As many as you can do

LEG RAISES

As many as you can do

STANDING DUMBBELL PRESSES

5×5

CHIN TO BACK OF NECK

6×5

SQUAT

5×5

SQUAT

6×5

DEAD LIFT

5×5

FRONT SQUAT

6×5

BENCH PRESS

5×5

DUMBBELL BENCH PRESS

6×5

BARBELL ROWING

5×5

SINGLE ARM

6×5

BARBELL CURL

5×5

DUMBBELL ROWING

6×5

SEATED DUMBBELL

6×5

CURL

6×5

Simple Proven Formula for Weight Gain

Get a physical check up before you begin a bodybuilding program. Make sure you have no internal problems or some type of physical flaw, that will prevent or delay you from satisfactory progress. It’s always wise to get advice fro a good medical doctor. If you are in good health, proceed to the next step.

Revise your diet so that it’s well-balanced — include 2 quarts of whole milk everyday as well as the necessary food supplements.

Get at least 8-9 hours of sleep per night.

Do not engage in any form of vigorous or competitive athletic activity.

Do everything to maintain a calm, pleasant mental outlook.

Train 3 times a week on alternate days, or use the ‘split routine’ — as suggested here.

South America’s Yerba Mate Gives All-Natural Energy Boost

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Millions of Americans rely on coffee and sugary drinks filled with calories to get them started in the morning; but thanks to a movement that started in South America, Americans may soon be singing the praises of a different all-natural pick-me-up. Yerba maté, a tea-like beverage that has been popular in Argentina, Uruguay, Paraguay and Southern Brazil for generations, is starting to catch on in the United States.“I like it because it wakes me up without the nervousness and jitters I got from drinking coffee,” says Jamie Rosen, 39, a hairdresser from Scottsdale, Ariz., who was recently the focus of a feature Woman’s World story on yerba maté. Rosen discovered the tea “from a friend who recommended it for my health. After having my son I was not able to drop the weight I had gained and I was not accustomed to the extra weight.”Clinical studies have shown that caffeine-sensitive individuals generally have very positive results with yerba maté, made from the dried leaves of the “Ilex Paraguariensis” — an indigenous holly-like plant that grows wild in South America. Unlike coffee, yerba maté comes equipped with a wealth of nutrients to provide a broad range of vitamins, minerals and antioxidants to the body. Since pre-Colombian times, the native people of Paraguay have gathered the leaves to use them in their folk remedies and as a stimulant and restorative tonic. Yerba maté is widely regarded as an excellent appetite suppressor when consumed 15 to 20 minutes before meals which makes it an effective drink for weight loss. Yerba maté is also credited with improving energy levels and supporting the immune system.

“I have more energy and I’m more alert but without the negative side affects that I get when I use some other energy drinks,” says Rosen. “Then of course there’s the weight loss which has just been wonderful. I’ve gotten creative in preparing my yerba maté. The directions say to serve it hot or cold. In the summer I would put ice and a couple of scoops of the instant tea into a blender and make my own version of specialty blended coffee. I call it Blended Yerba Maté Royale.”Maté is most often consumed in tea bags that come in flavors including chai, vanilla, and mandarin orange. The most flavorful maté is sweetened with stevia, a natural sweetener. Instant dissolving maté is also a convenient and easy way to drink maté.

Traditionally, maté has been prepared in a gourd or mug and sipped through a bombilla (a filtering straw which extracts the most nutrients by pulling the water across the leaves) nestled into the herb. Hot — never boiled — water is poured to the top. The water will cause the leaves to swell and the water at the top of the gourd will look frothy and green, indicating its nutrient-rich properties. The gourd can be refilled five or six times until the green froth is gone, which means the leaves are depleted, and it’s time to refresh the infusion. Yerba maté can also be served cold as a refreshing sun tea.“I drink at least 16 ounces of yerba maté a day and I just love it,” adds Rosen.One of the main distributors of yerba maté tea in the United States is Wisdom Natural Brands, the distributor of Wisdom of the Ancients and La Merced, two major brands of maté. For a free sample call (800) 899-9908 or go to www.wisdomnaturalbrands.com.

Courtesy of ARA Content