Strength training has been a part of sports conditioning for many years. It is touted for its effects on speed, strength, agility and muscle mass. Often overlooked though are its benefits for injury prevention.
What is Strength Training?
Strength training is moving the joints through a range of motion against resistance requiring the muscles to expend energy and contract forcefully to move the bones. Strength training can be done using various types of resistance with or without equipment. Strength training is used to strengthen the muscles, tendons, bones and ligaments and to increase muscle mass.
Strength training should be implemented in the conditioning program of all sports, not just strength sports. The increase in speed, strength, agility and muscular endurance will benefit athletes of every sport.
Types of Strength TrainingStrength training comes in a variety of formats. The formats are defined by the type of resistance and equipment used.
Machine weights - Machine strength training includes resistance exercises done using any of the various machines designed to produce resistance. These include machines with weight stacks, hydraulics, resistance rods or bands, and even the use of Thera-band or resistance tubing.
The resistance, weight, may be changed to increase the intensity of the exercise. The range of motion and position of movement is controlled by the machine. The resistance may be constant throughout the movement or may change due to the set-up of the pulley and cam systems. Machines often add a degree of safety but neglect the stabilizer, or helper, muscles in a movement.
Free weights - Free weight strength training involves using weights that are not fixed in a movement pattern by a machine. These include barbells and dumbbells. Also included in this group are kettlebells, medicine balls, ankle and wrist weights, and weight lifting chains.
The weight used, as with the machines, may be changed to increase the resistance of an exercise. The resistance at different points along the range of motion transfers to different muscles and due to angles may lessen at times. At the lockout of a joint the weight is transferred to the joint as the muscles simply stabilize the joint.
The range of motion and path of movement is not limited so the stabilizing muscles must work to keep the joints in line during the movement. Due to the fact that the movement is not fixed poor form can become an issue.
Own body weight exercises - Bodyweight exercises involve utilizing the athlete's bodyweight as resistance during the exercise. As with free weights, the range and path of motion is not fixed by a machine. Exercises such as plyometric jumping, push-ups, pull-ups, abdominal exercises, even sprinting and jumping rope, fall into this category.
The weight used in these exercises is constant and only changes when the athlete's body changes. The changes in resistance during the movement are similar to those of free weight exercises.
The range of motion and path of movement does not follow a fixed path so stabilizing muscles come into play. Form is again an issue with these exercises. The inability to change the weight used does limit the effectiveness for some athletes. Larger athletes will be limited in the exercises they can perform and the number of repetitions. Smaller athletes will quickly go beyond the desired repetition range for strength building.
How does Strength Training prevent injury?Strength training in athletics is common practice today. The benefits are obvious and the immediate crossover of those benefits to the playing field makes it ideal for off-season conditioning. Injury prevention is one benefit that is often overlooked. Strength training is a very effective tool for injury prevention for a variety of reasons.
Strength training improves the strength of the muscles, tendons, and even the ligaments and bones. The stronger muscles and tendons help hold the body in proper alignment and protect the bones and joints when moving or under impact. The bones become stronger due to the overload placed on them during training and the ligaments become more flexible and better at absorbing the shock applied to them during dynamic movements.
When an area of the body is used less during an activity it may become weaker than the other areas. This can become a problem when that area (whether a muscle, ligament, joint, or specific bone) is called into play suddenly during an activity. That area cannot handle the sudden stress placed on it and an injury occurs. Strength training, using a balanced program, will eliminate these weak areas and balance the body for the activities it is called to do.
Muscle imbalances are one of the most common causes of injuries in athletics. When one muscle, or muscle group, becomes stronger than its opposing group, the weaker muscles become fatigued quicker and more susceptible to injury. A forceful contraction, near maximal output from the stronger muscle can also cause damage to the weaker opposing muscle due to the inability to counter the force.
Muscle imbalances also affect the joints and bones due to an abnormal pull causing the joint to move in an unnatural pattern. The stronger muscles will cause the joint to pull in that direction causing a stretching of the opposing ligaments and a tightening of the supporting ones. These can lead to chronic pain and an unnatural wearing of the bones. A balanced strength training program will help to counter these effects by strengthening the weaker muscles to balance them with their counterparts.
Precautions for Strength TrainingStrength training is a great tool for injury prevention. Becoming injured during strength training obviously defeats this purpose. To avoid injury it is essential that proper form be used in all exercises. Keeping the body in proper alignment while exercising will minimize the injury chances. Starting with light weights or resistance and developing proper form before increasing the resistance is important. When increasing the resistance it is important to do so in small increments and only when the desired number of repetitions can be performed in correct form.
Rest plays a crucial role in the efficiency and safety of a training program. Performing strength training exercises for the same muscle groups without adequate rest between the training sessions can lead to overtraining. Overtraining will result in the muscles being unable to repair properly and not being ready for additional work. This can lead to acute or chronic injuries. The muscles repair and become stronger during rest, not during the workout.
If you enjoyed this month's issue of The Stretching & Sports Injury Newsletter, please feel free to forward it to others, make it available for download from your site or post it on forums for others to read. Please make sure the following paragraph and URL are included.
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Article by Brad Walker. Brad is a leading stretching andsports injury consultant with over 15 years experiencein the health and fitness industry.
For more articles on stretching, flexibility and sports injury, subscribe to The Stretching & Sports Injury Newsletter by visiting http://www.thestretchinghandbook.com/newsletter.htm.
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Tuesday, November 21, 2006
Thursday, October 12, 2006
How to Maximize your Metabolism
by Craig Ballantine
You cut calories and you exercise. You do exactly what the experts say - you've made your "calories out" greater than your "calories in". So you should be losing fat, right?. But if you aren't, perhaps you're still not paying attention to an often forgotten factor of fat loss - your metabolism.
Your metabolism is a measure of how many calories you are burning each day. But did you know that the food, exercise, and lifestyle choices you make every day have a significant impact on your metabolism? For example, if you starve yourself (instead of following a sensible fat-loss eating plan) your metabolism will slow down. If your metabolism slows down, it means your calories out will be less. And that means no more fat loss, and possibly even fat gain.
So for every day that you continue to slow your metabolism with unhealthy lifestyle choices, you get further and further away from fat loss. To help, I've put together a list of the top 10 ways to maximize your metabolism, so that you'll burn as many calories as possible each day so that you can finally lose the fat.
1) Don't starve yourself. Cutting calories too much is one of the worst things you can do to your body. Starving yourself actually causes you to lose much more water weight and muscle than fat. Use fitday.com to find out your daily calorie intake.
2) Eat 6-8 small meals per day with an emphasis on lean proteins, fruits, and vegetables. You have to have a nutrition plan, so spend a couple hours on a day off preparing as much food as you can for the upcoming week.
3) Eat breakfast. You have to make this meal part of your daily metabolism-boosting plan. At the very least, eat a lean protein, drink some Green Tea, and consume a fiber-rich fruit to get your fat loss day started right.
4) Eat healthy fats. Sources of healthy fats included nuts, fish, olive oil, and flax oil. I consume 10 grams of fish oil per day. Replace all processed carbohydrates in your diet with almonds. For example, if you currently eat a small bag of pretzels as a mid-afternoon snack, eat almonds instead (eating the same number of total calories).
5) Eat high quality foods that will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you form gaining fat. I'll be writing more on how to eat and exercise to control your hormone levels - the #1 neglected factor in fat loss programs.
6) Eat 1.14g of protein per pound of lean body mass. If you don't know your lean body mass, then simply eat 1g of protein per pound of body weight. But if possible, stick to the lean body mass recommendation, as that eliminates excess fat mass when calculating protein needs.
If you are obese, refer to Dr. Mohr's protein and calorie recommendations in the TT for Fat Loss nutrition guidelines.
7) Don't drink alcohol. Alcohol intake can quickly add hundreds of calories and alcohol prevents fat burning. Alcohol intake can also reduce testosterone levels, a big no-no for men and women looking to get lean.
8) Drink Green Tea and water. While I don't believe that either of these will increase your metabolism, I do believe that they help prevent decreases in metabolism. Not too mention, these are your 2 healthiest beverage options. A little coffee is fine, and other teas are also very healthy. Diet sodas are not recommended.
9) Stick to a consistent sleep schedule. Don't stay up all night, and if possible, avoid working afternoon and overnight shifts. If you must work shiftwork, stick to the rest of these principles as strongly as possible.
10) Use the Turbulence Training workout principles for the most efficient and effective metabolism boosting workout. This means strength training with moderately heavy weights (that allow you to complete 8 perfect reps per set) and interval training. For exact instructions, get the TT for Fat Loss Package.
You cut calories and you exercise. You do exactly what the experts say - you've made your "calories out" greater than your "calories in". So you should be losing fat, right?. But if you aren't, perhaps you're still not paying attention to an often forgotten factor of fat loss - your metabolism.
Your metabolism is a measure of how many calories you are burning each day. But did you know that the food, exercise, and lifestyle choices you make every day have a significant impact on your metabolism? For example, if you starve yourself (instead of following a sensible fat-loss eating plan) your metabolism will slow down. If your metabolism slows down, it means your calories out will be less. And that means no more fat loss, and possibly even fat gain.
So for every day that you continue to slow your metabolism with unhealthy lifestyle choices, you get further and further away from fat loss. To help, I've put together a list of the top 10 ways to maximize your metabolism, so that you'll burn as many calories as possible each day so that you can finally lose the fat.
1) Don't starve yourself. Cutting calories too much is one of the worst things you can do to your body. Starving yourself actually causes you to lose much more water weight and muscle than fat. Use fitday.com to find out your daily calorie intake.
2) Eat 6-8 small meals per day with an emphasis on lean proteins, fruits, and vegetables. You have to have a nutrition plan, so spend a couple hours on a day off preparing as much food as you can for the upcoming week.
3) Eat breakfast. You have to make this meal part of your daily metabolism-boosting plan. At the very least, eat a lean protein, drink some Green Tea, and consume a fiber-rich fruit to get your fat loss day started right.
4) Eat healthy fats. Sources of healthy fats included nuts, fish, olive oil, and flax oil. I consume 10 grams of fish oil per day. Replace all processed carbohydrates in your diet with almonds. For example, if you currently eat a small bag of pretzels as a mid-afternoon snack, eat almonds instead (eating the same number of total calories).
5) Eat high quality foods that will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you form gaining fat. I'll be writing more on how to eat and exercise to control your hormone levels - the #1 neglected factor in fat loss programs.
6) Eat 1.14g of protein per pound of lean body mass. If you don't know your lean body mass, then simply eat 1g of protein per pound of body weight. But if possible, stick to the lean body mass recommendation, as that eliminates excess fat mass when calculating protein needs.
If you are obese, refer to Dr. Mohr's protein and calorie recommendations in the TT for Fat Loss nutrition guidelines.
7) Don't drink alcohol. Alcohol intake can quickly add hundreds of calories and alcohol prevents fat burning. Alcohol intake can also reduce testosterone levels, a big no-no for men and women looking to get lean.
8) Drink Green Tea and water. While I don't believe that either of these will increase your metabolism, I do believe that they help prevent decreases in metabolism. Not too mention, these are your 2 healthiest beverage options. A little coffee is fine, and other teas are also very healthy. Diet sodas are not recommended.
9) Stick to a consistent sleep schedule. Don't stay up all night, and if possible, avoid working afternoon and overnight shifts. If you must work shiftwork, stick to the rest of these principles as strongly as possible.
10) Use the Turbulence Training workout principles for the most efficient and effective metabolism boosting workout. This means strength training with moderately heavy weights (that allow you to complete 8 perfect reps per set) and interval training. For exact instructions, get the TT for Fat Loss Package.
Thursday, September 28, 2006
A Look at "Cardio" from your Heart's Perspective
by Al Sears, MD (http://www.alsearsmd.com/content/)
Look at any rack of fitness magazines and you'll see dozens of covers telling you that you need "cardio." Go to any gym and the trainer will insist on devoting some of your time to "cardio." You probably don't like doing it, yet you feel compelled to comply. After all, who doesn't want a healthy heart?
Common parlance has even accepted the term "cardio" (short for cardiovascular endurance training) as synonymous with exercise for your heart. But shouldn't exercise make the targeted body part stronger?
When you study the heart's changes as a result of cardiovascular endurance training, you find it getting weaker in some critical capacities that simulate the changes caused by stress and aging.
Routinely forcing your body to perform the same continuous cardiovascular challenge by repeating the same movement, at the same rate, thousands of times - without variation, without rest - is unnatural. By that, I mean our ancestors didn't regularly stress their cardiovascular systems in this manner. They may have put this type of demand on their hearts - but rarely, and not in the context of the daily environment of a native society in balance with its surroundings.
Yet nature designed your body to adapt to whatever environment it encounters. If you ask it to perform an activity repeatedly and routinely, it will gradually change the systems involved to meet the challenge more effectively.
But what adaptive changes does continuous cardiovascular activity cause?
Continuous-duration exercise that taxes your endurance produces some unique challenges your body must overcome. It must not run out of fuel, overheat, or be overwhelmed by metabolic wastes. Its primary adaptation will be to become more efficient at light, long, continuous, low-energy output. One of the ways your body does that is by gradually rebuilding your heart, lungs, blood vessels, and muscles to be as small as possible, while maintaining the minimum "horsepower" required to perform the activity.
You waste fuel and raw material with a Ferrari-sized engine going 20 miles per hour. Forced, continuous-endurance exercise induces your heart and lungs to "downsize," because smaller allows you to go further ... more efficiently ... with less rest ... and less fuel.
The Danger of "Downsizing" Your Heart's Capacity
So what's wrong with increasing durational capacity through downsizing? Instead of building heart strength, it robs your heart of its vital reserve capacity. Your heart's reserve capacity is that portion of its maximal output that you don't use during ordinary activity.
Let's go back to the car analogy. Say you normally drive at a speed of 40 miles per hour, but your car has the ability to reach a top speed of 140 miles per hour. If you think of your heart as the engine, your reserve capacity is the difference between your normal cruising speed and that top speed.
So if you downsize your heart and lungs, you have traded reserve capacity for efficiency at continuous duration. That forces those organs to operate dangerously close to their maximal output when circumstances challenge them. This is a problem you don't need ... especially for your heart.
Heart attacks don't occur because of a lack of endurance. They occur when there is a sudden increase in cardiac demand that exceeds the heart's capacity. Giving up your heart's reserve capacity to adapt to unnatural bouts of continuous prolonged-duration output only increases your risk of sudden cardiac death.
A ground-breaking study of long-distance runners showed that, after a workout, their blood levels and the oxidation of LDL (bad) cholesterol and triglycerides increased. (High triglycerides dramatically increase your risk of heart disease.) The researchers also found thatprolonged running disrupted the balance of blood thinners and thickeners, elevating inflammatory factors and clotting levels - both signs of heart distress.
These changes do not indicate a heart that's becoming stronger with long-duration exercise.
Exercising for long periods makes your heart adept at handling a 60-minute jog, but it accomplishes this feat by trading in its ability to provide you with big bursts when circumstances might demand. The real key to preventing heart disease and protecting and strengthening your heart is to induce the opposite adaptive response produced by continuous cardio and increase your heart's reserve capacity. Bigger, fastercardiac output that's readily available is what you really need.
Recent clinical studies show us the benefit of avoiding long-duration routines and exercising in shorter bursts. Researchers from the University of Missouri found that short bouts of exercise were more effective for lowering fat and triglyceride levels in the blood. Another study revealed that the duration of exercise routines predicts the risk of heart disease in men. They found that several shorter sessions of physical activity were more effective for lowering the risk of coronary heart disease.
The Secret to a "100-Year Heart" Is Millions of Years Old
Our ancestors lived in a world where their food fought back. Predators attacked without notice. Humans had to run or fight - fast and hard. These short bursts of high-output activity fine-tuned their bodies and kept them fit.
We still have the same physiology.
How do you recreate that kind of physical challenge? The key is to create an "oxygen debt." Simply exercise at a pace you can't sustain for more than a short period. Ask your lungs for more oxygen than they can provide. The difference between the oxygen you need and the oxygen you get is your oxygen debt. This will cause you to pant and continue to breathe hard even after you've stopped the exertion. (Until you replace the oxygen you're lacking.)
Here's an example: Pedal a bike as fast as you can for 15 seconds. When you stop, you'll continue to pant. This is the kind of high-output challenge you can't sustain for very long. You will have reached a supra-aerobic zone. This is very different from doing an aerobic workout for 45 minutes.
Another example: Do one-minute intervals - either running or riding a bike. Work yourself up to a speed that you cannot sustain for very long. After one minute, rest. You can rest by slowing down to a very slow speed or (if you need to) you can stop altogether. Do this 3 or 4 times.
With these types of interval exercises, you'll quickly start to build up reserve capacity in your heart. This is exactly what you need to prevent heart attacks and heart disease.
Look at any rack of fitness magazines and you'll see dozens of covers telling you that you need "cardio." Go to any gym and the trainer will insist on devoting some of your time to "cardio." You probably don't like doing it, yet you feel compelled to comply. After all, who doesn't want a healthy heart?
Common parlance has even accepted the term "cardio" (short for cardiovascular endurance training) as synonymous with exercise for your heart. But shouldn't exercise make the targeted body part stronger?
When you study the heart's changes as a result of cardiovascular endurance training, you find it getting weaker in some critical capacities that simulate the changes caused by stress and aging.
Routinely forcing your body to perform the same continuous cardiovascular challenge by repeating the same movement, at the same rate, thousands of times - without variation, without rest - is unnatural. By that, I mean our ancestors didn't regularly stress their cardiovascular systems in this manner. They may have put this type of demand on their hearts - but rarely, and not in the context of the daily environment of a native society in balance with its surroundings.
Yet nature designed your body to adapt to whatever environment it encounters. If you ask it to perform an activity repeatedly and routinely, it will gradually change the systems involved to meet the challenge more effectively.
But what adaptive changes does continuous cardiovascular activity cause?
Continuous-duration exercise that taxes your endurance produces some unique challenges your body must overcome. It must not run out of fuel, overheat, or be overwhelmed by metabolic wastes. Its primary adaptation will be to become more efficient at light, long, continuous, low-energy output. One of the ways your body does that is by gradually rebuilding your heart, lungs, blood vessels, and muscles to be as small as possible, while maintaining the minimum "horsepower" required to perform the activity.
You waste fuel and raw material with a Ferrari-sized engine going 20 miles per hour. Forced, continuous-endurance exercise induces your heart and lungs to "downsize," because smaller allows you to go further ... more efficiently ... with less rest ... and less fuel.
The Danger of "Downsizing" Your Heart's Capacity
So what's wrong with increasing durational capacity through downsizing? Instead of building heart strength, it robs your heart of its vital reserve capacity. Your heart's reserve capacity is that portion of its maximal output that you don't use during ordinary activity.
Let's go back to the car analogy. Say you normally drive at a speed of 40 miles per hour, but your car has the ability to reach a top speed of 140 miles per hour. If you think of your heart as the engine, your reserve capacity is the difference between your normal cruising speed and that top speed.
So if you downsize your heart and lungs, you have traded reserve capacity for efficiency at continuous duration. That forces those organs to operate dangerously close to their maximal output when circumstances challenge them. This is a problem you don't need ... especially for your heart.
Heart attacks don't occur because of a lack of endurance. They occur when there is a sudden increase in cardiac demand that exceeds the heart's capacity. Giving up your heart's reserve capacity to adapt to unnatural bouts of continuous prolonged-duration output only increases your risk of sudden cardiac death.
A ground-breaking study of long-distance runners showed that, after a workout, their blood levels and the oxidation of LDL (bad) cholesterol and triglycerides increased. (High triglycerides dramatically increase your risk of heart disease.) The researchers also found thatprolonged running disrupted the balance of blood thinners and thickeners, elevating inflammatory factors and clotting levels - both signs of heart distress.
These changes do not indicate a heart that's becoming stronger with long-duration exercise.
Exercising for long periods makes your heart adept at handling a 60-minute jog, but it accomplishes this feat by trading in its ability to provide you with big bursts when circumstances might demand. The real key to preventing heart disease and protecting and strengthening your heart is to induce the opposite adaptive response produced by continuous cardio and increase your heart's reserve capacity. Bigger, fastercardiac output that's readily available is what you really need.
Recent clinical studies show us the benefit of avoiding long-duration routines and exercising in shorter bursts. Researchers from the University of Missouri found that short bouts of exercise were more effective for lowering fat and triglyceride levels in the blood. Another study revealed that the duration of exercise routines predicts the risk of heart disease in men. They found that several shorter sessions of physical activity were more effective for lowering the risk of coronary heart disease.
The Secret to a "100-Year Heart" Is Millions of Years Old
Our ancestors lived in a world where their food fought back. Predators attacked without notice. Humans had to run or fight - fast and hard. These short bursts of high-output activity fine-tuned their bodies and kept them fit.
We still have the same physiology.
How do you recreate that kind of physical challenge? The key is to create an "oxygen debt." Simply exercise at a pace you can't sustain for more than a short period. Ask your lungs for more oxygen than they can provide. The difference between the oxygen you need and the oxygen you get is your oxygen debt. This will cause you to pant and continue to breathe hard even after you've stopped the exertion. (Until you replace the oxygen you're lacking.)
Here's an example: Pedal a bike as fast as you can for 15 seconds. When you stop, you'll continue to pant. This is the kind of high-output challenge you can't sustain for very long. You will have reached a supra-aerobic zone. This is very different from doing an aerobic workout for 45 minutes.
Another example: Do one-minute intervals - either running or riding a bike. Work yourself up to a speed that you cannot sustain for very long. After one minute, rest. You can rest by slowing down to a very slow speed or (if you need to) you can stop altogether. Do this 3 or 4 times.
With these types of interval exercises, you'll quickly start to build up reserve capacity in your heart. This is exactly what you need to prevent heart attacks and heart disease.
Friday, September 22, 2006
Mirror Muscle Mystery
by Craig Ballantaine
If you only train your mirror muscles, you lose out on a lot of fat burning power.
By mirror muscles I mean the chest, arms, abs, and quadriceps. Sure that's a lot of muscle, but it's not enough for best results...and only training these muscles could lead to injury.
It's likely the real fat burning power is in the back of the body. In your upper back, your lats, your glutes, and your hamstrings. That is probably more than 50% of your muscle mass back there...and you must take advantage of the metabolic boost it can offer.
Yet those muscles are trained by the exercises we often dislike. So we skip the dumbbell rows, the split squats, the romanian deadlifts, the inverted rows, etc., etc.
If that sounds like you, then change your ways.
You need to build the back of the body to build a healthier, better body. If you play sports, even at a recreational level, you'll play better when the back of your body is strong.
And those mystery muscles on the back of your body are almost always the ones that make the greatest impression on the opposite sex. And hey, tell me that isn't just a little-bitty, teeny-weeny reason you exercise?
So make these exercises your friend again - rows, lunges, db squats, back extensions on the ball, inverted rows, and even single-leg RDL's - all of these train the back of the body...so give your spouse/girlfriend/boyfriend something to look at as you walk away...and leave them with something to remember you by, even after you make a dazzling first impression with your abs.
Here's an example "Back of Your Body" workout routine that can be done at home with a bench, a ball, and dumbbells. Do 1-3 sets per exercise.
1A) DB Row (8 reps per set)
1B) Back Extension on Ball (15 reps)
2A) DB RDL (8 reps)
2B) DB Rear-Delt Raise (12 reps)
3A) DB Step-up (10 reps)
3B) Waiter's Bow (15 reps)
Make a good second impression
If you only train your mirror muscles, you lose out on a lot of fat burning power.
By mirror muscles I mean the chest, arms, abs, and quadriceps. Sure that's a lot of muscle, but it's not enough for best results...and only training these muscles could lead to injury.
It's likely the real fat burning power is in the back of the body. In your upper back, your lats, your glutes, and your hamstrings. That is probably more than 50% of your muscle mass back there...and you must take advantage of the metabolic boost it can offer.
Yet those muscles are trained by the exercises we often dislike. So we skip the dumbbell rows, the split squats, the romanian deadlifts, the inverted rows, etc., etc.
If that sounds like you, then change your ways.
You need to build the back of the body to build a healthier, better body. If you play sports, even at a recreational level, you'll play better when the back of your body is strong.
And those mystery muscles on the back of your body are almost always the ones that make the greatest impression on the opposite sex. And hey, tell me that isn't just a little-bitty, teeny-weeny reason you exercise?
So make these exercises your friend again - rows, lunges, db squats, back extensions on the ball, inverted rows, and even single-leg RDL's - all of these train the back of the body...so give your spouse/girlfriend/boyfriend something to look at as you walk away...and leave them with something to remember you by, even after you make a dazzling first impression with your abs.
Here's an example "Back of Your Body" workout routine that can be done at home with a bench, a ball, and dumbbells. Do 1-3 sets per exercise.
1A) DB Row (8 reps per set)
1B) Back Extension on Ball (15 reps)
2A) DB RDL (8 reps)
2B) DB Rear-Delt Raise (12 reps)
3A) DB Step-up (10 reps)
3B) Waiter's Bow (15 reps)
Make a good second impression
Monday, September 18, 2006
Top 5 Ways to GAIN Body Fat
by Rachel Cosgrove
Are you looking to put on a little extra pudge to keep warm? Maybe your boyfriend or husband wants to see "more" of you? How can you put on that extra layer of fat you've always wanted to fill out your jeans?
Follow these five recommendations and you'll be on your way!
1. Do long, slow aerobic exercise every day.
The more aerobics you do, the more your metabolism can slow down, the more efficient your body will be at storing fat, especially if you're looking to gain some size on your thighs!
Recommendation: Go to the gym every single day and find a treadmill or Stairmaster where you can watch TV while you're working out. After all, you're going to be there for a while. Do at least an hour per day, seven days per week at a very steady state (you should be able to carry on a conversation easily the entire workout).
Why it works to store fat: Your body will actually use fat as fuel during this workout (you should be in the "fat burning zone") which will create the perfect effect we want for the other 23 hours of the day - fat storing mode. Yes, your body will adapt to become efficient at storing fat.
This workout will do nothing to increase your metabolism either. You'll burn off muscle, decreasing your lean muscle mass, and actually slow down your metabolism. So get to the gym and start spending countless hours doing aerobics, burning off muscle, and turning your body into a fat storing machine! This is a perfect way to gain some body fat!
2. Follow a low fat, low calorie diet... and don't drink any water.
The less you eat, the lower your metabolism will go, which is optimal for storing body fat.
Recommendation: Keep your calories very low and deprive your body. Keep your calories around 1000-1200 per day (which is starving) and don't eat more than 15 to 20 grams of fat per day. You want your body to think it's starving so it'll hold on to body fat at all costs. Also, don't drink any water. Drink juice instead; it'll work wonders for expanding your waistline.
Why it works to store body fat: Every time you eat, your metabolism goes up. This isn't good when you're trying to store fat. Eating enough food will fuel fat burning, the opposite of what we want. You want your body to be in fat storing mode, which is best accomplished by depriving it.
Also, count your fat grams and keep your dietary fat levels low. This will teach your body to hold on to fat, another excellent method for putting on that extra adipose tissue (body fat)! And drinking water will only cause you to drop any excess water you're holding, therefore keep the water consumption low to keep you fat and bloated!
3. Avoid weight training at all costs!
Increasing your lean body mass is the best way to increase your metabolism to burn fat. So stay away from any weight training!
Recommendation: Don't touch the weights in the gym. Or, if you do, only lift ones that are small enough not to build any muscle (you know the ones - the little pink dumbbells in the ladies-only room).
Why it works to store fat: The goal is to keep your metabolism as low as possible to turn your body into a fat storing machine. Any lean muscle would be bad news when you're trying to gain fat because it would increase your metabolism and cause you to burn more calories! Also, weight training will raise your metabolism for the next 24 to 48 hours, which will never work to get that body fat up!
4. Eat only 1-2 meals a day!
Eating meals less frequently is a great way to keep your metabolism in the gutter all day long and will be ideal for storing fat.
Recommendation: The less often you eat, the better. If you can distract yourself all day and skip a couple of meals, you'll set yourself up perfectly to store fat. And never eat breakfast to assure that you start your day off in a fat storing mode. For best results, don't eat anything until dinner and then just eat the one meal before you fast again overnight.
Why this works to store fat: Again, every time you eat, your metabolism increases. If you skip a meal, your metabolism will drop, and if you skip more then one meal you can get that metabolism running very slow - perfect for storing body fat. Having a sluggish metabolism is ideal if you want to put on the chub, and this is a great way to achieve it.
5. Perform the exact same workout over and over without ever increasing the intensity.
Doing the same workout each time will confirm that you haven't become any stronger or more fit, but instead have stayed exactly the same or become worse.
Recommendation: Go to the gym every day and do the exact same thing. Get on the same cardio machine, in front of the same television, and walk the same speed everyday.
Why this works to store fat: This will ensure that you don't gain any lean body mass and that your workout won't limit your fat storing capabilities. You don't ever want to push yourself harder than you're used to.
Follow these guidelines to an all new, plumper you!
Wait just a darn minute...
Hold on. You say you want to lose body fat? Oh, okay, then make sure you aren't making the mistake of following any of the above guidelines! You'd actually want to do the exact opposite of each of the above rules to see a leaner physique in the mirror.
For a leaner, sexier you:
1) Do interval training instead of steady state aerobics to increase your metabolism and get your body revving to burn fat all day long. So, instead of walking on a treadmill at the same pace for 30 minutes, you'd walk two minutes then run for a minute or two, then walk again. Alternate between high and low intensity. You can do the same on an exercise bike or whatever activity you choose. This works extremely well for fat loss!
2) Fuel your body with high quality protein, complex carbohydrates, and good fats. Your calories should not drop below 1400 to 1500 per day and your fat intake should be 30% of your diet. This will keep your metabolism burning hot - perfect for fat loss.
3) Lift weights and don't be afraid to push yourself beyond what you're used to; that's how you get your body to change for the better. Every ounce of muscle you put on will increase your metabolism and keep you in a constant fat burning state! And remember, weight training doesn't make women big; it makes them firm.
4) Eat 5-6 meals a day. Every time you eat, your metabolism goes up, so eat something healthy every couple of hours to keep your body revved up to burn fat.
5) Change your workout every 4-6 weeks. Your body will adapt and you'll need a change to create a new stimulus to continue building muscle and burning fat!
May you reach all your goals and get the body of your dreams! Stay focused!
Are you looking to put on a little extra pudge to keep warm? Maybe your boyfriend or husband wants to see "more" of you? How can you put on that extra layer of fat you've always wanted to fill out your jeans?
Follow these five recommendations and you'll be on your way!
1. Do long, slow aerobic exercise every day.
The more aerobics you do, the more your metabolism can slow down, the more efficient your body will be at storing fat, especially if you're looking to gain some size on your thighs!
Recommendation: Go to the gym every single day and find a treadmill or Stairmaster where you can watch TV while you're working out. After all, you're going to be there for a while. Do at least an hour per day, seven days per week at a very steady state (you should be able to carry on a conversation easily the entire workout).
Why it works to store fat: Your body will actually use fat as fuel during this workout (you should be in the "fat burning zone") which will create the perfect effect we want for the other 23 hours of the day - fat storing mode. Yes, your body will adapt to become efficient at storing fat.
This workout will do nothing to increase your metabolism either. You'll burn off muscle, decreasing your lean muscle mass, and actually slow down your metabolism. So get to the gym and start spending countless hours doing aerobics, burning off muscle, and turning your body into a fat storing machine! This is a perfect way to gain some body fat!
2. Follow a low fat, low calorie diet... and don't drink any water.
The less you eat, the lower your metabolism will go, which is optimal for storing body fat.
Recommendation: Keep your calories very low and deprive your body. Keep your calories around 1000-1200 per day (which is starving) and don't eat more than 15 to 20 grams of fat per day. You want your body to think it's starving so it'll hold on to body fat at all costs. Also, don't drink any water. Drink juice instead; it'll work wonders for expanding your waistline.
Why it works to store body fat: Every time you eat, your metabolism goes up. This isn't good when you're trying to store fat. Eating enough food will fuel fat burning, the opposite of what we want. You want your body to be in fat storing mode, which is best accomplished by depriving it.
Also, count your fat grams and keep your dietary fat levels low. This will teach your body to hold on to fat, another excellent method for putting on that extra adipose tissue (body fat)! And drinking water will only cause you to drop any excess water you're holding, therefore keep the water consumption low to keep you fat and bloated!
3. Avoid weight training at all costs!
Increasing your lean body mass is the best way to increase your metabolism to burn fat. So stay away from any weight training!
Recommendation: Don't touch the weights in the gym. Or, if you do, only lift ones that are small enough not to build any muscle (you know the ones - the little pink dumbbells in the ladies-only room).
Why it works to store fat: The goal is to keep your metabolism as low as possible to turn your body into a fat storing machine. Any lean muscle would be bad news when you're trying to gain fat because it would increase your metabolism and cause you to burn more calories! Also, weight training will raise your metabolism for the next 24 to 48 hours, which will never work to get that body fat up!
4. Eat only 1-2 meals a day!
Eating meals less frequently is a great way to keep your metabolism in the gutter all day long and will be ideal for storing fat.
Recommendation: The less often you eat, the better. If you can distract yourself all day and skip a couple of meals, you'll set yourself up perfectly to store fat. And never eat breakfast to assure that you start your day off in a fat storing mode. For best results, don't eat anything until dinner and then just eat the one meal before you fast again overnight.
Why this works to store fat: Again, every time you eat, your metabolism increases. If you skip a meal, your metabolism will drop, and if you skip more then one meal you can get that metabolism running very slow - perfect for storing body fat. Having a sluggish metabolism is ideal if you want to put on the chub, and this is a great way to achieve it.
5. Perform the exact same workout over and over without ever increasing the intensity.
Doing the same workout each time will confirm that you haven't become any stronger or more fit, but instead have stayed exactly the same or become worse.
Recommendation: Go to the gym every day and do the exact same thing. Get on the same cardio machine, in front of the same television, and walk the same speed everyday.
Why this works to store fat: This will ensure that you don't gain any lean body mass and that your workout won't limit your fat storing capabilities. You don't ever want to push yourself harder than you're used to.
Follow these guidelines to an all new, plumper you!
Wait just a darn minute...
Hold on. You say you want to lose body fat? Oh, okay, then make sure you aren't making the mistake of following any of the above guidelines! You'd actually want to do the exact opposite of each of the above rules to see a leaner physique in the mirror.
For a leaner, sexier you:
1) Do interval training instead of steady state aerobics to increase your metabolism and get your body revving to burn fat all day long. So, instead of walking on a treadmill at the same pace for 30 minutes, you'd walk two minutes then run for a minute or two, then walk again. Alternate between high and low intensity. You can do the same on an exercise bike or whatever activity you choose. This works extremely well for fat loss!
2) Fuel your body with high quality protein, complex carbohydrates, and good fats. Your calories should not drop below 1400 to 1500 per day and your fat intake should be 30% of your diet. This will keep your metabolism burning hot - perfect for fat loss.
3) Lift weights and don't be afraid to push yourself beyond what you're used to; that's how you get your body to change for the better. Every ounce of muscle you put on will increase your metabolism and keep you in a constant fat burning state! And remember, weight training doesn't make women big; it makes them firm.
4) Eat 5-6 meals a day. Every time you eat, your metabolism goes up, so eat something healthy every couple of hours to keep your body revved up to burn fat.
5) Change your workout every 4-6 weeks. Your body will adapt and you'll need a change to create a new stimulus to continue building muscle and burning fat!
May you reach all your goals and get the body of your dreams! Stay focused!
Thursday, August 17, 2006
Snack tax urged to fight obesity
Cape Town - Tax on hamburgers, chips, chocolates, sodas and other unhealthy foods should be introduced to help overcome South Africa's ever-growing obesity problem.
And if junk food adverts were not banned, they should carry health warnings and should only be shown on TV at certain times of the day.
The revenue raised from this should go to fund educational programmes that teach young people the benefits of healthy eating as well as towards a concerted media campaign.
That is the opinion of South Africa's foremost authority on obesity: Professor Tessa van der Merwe from the International Society for the Study of Obesity and head of the country's first specialised centre for obesity in Pretoria.
When France imposed a similar tax on the sale of sweet alcoholic drinks, consumption dropped off by 40% in the first year.
"Just as they did with cigarettes"
"When the government was worried about cigarettes, it banned smoking in public places," she said.
"Obesity is a major problem with 45% of South Africans carrying too much weight.
"We need the government to legislate against unhealthy fast foods and sugary soft drinks - just as they did with cigarettes. Marketing to children should also be limited. I am continually amazed at how advertisers are allowed to advertise foods laden with fats and kilojoules - foods that are killing us!
"Let the government show its commitment to us through legislation and by imposing higher taxes on unhealthy fast foods. They should also tighten nutritional labelling on foods.
Van der Merwe was addressing 500 doctors, specialists, surgeons and physicians at the SA Gastroenterology Congress in Port Elizabeth last week. The experts gathered to focus on the causes, treatment as well as on the scientific and public awareness of obesity, classified as a disease since 1997.
"Can't let the matter slide"
"Ten years ago, HIV/Aids was in the same position as obesity is today," she said.
"For the sake of the country's future, we can't let the matter of obesity slide like we did with Aids. Already nearly half of us over the age of 15 are overweight. The government might soon have to move in to manage the epidemic and its most important consequence, namely diabetes."
She aims to make the public aware that morbidly obese people need medical help to lose weight and keep it off.
Better control at school level
Van der Merwe also feels that the government should take control of the obesity situation at school level. She feels that advice on correct eating and physical training should form part of the curriculum.
"With our childhood obesity problem, it is hard to believe that schools allow vending machines with crisps, chocolates and fizzy drinks and a tuck shop with other unhealthy choices."
She said she understood the motive of the school was to make a profit - and that unhealthy hamburgers and hotdogs brought in money - but that it was at the expense of the nation's health.
The country's obesity rate has exploded, because many rural people have drifted to the cities and have adopted western eating habits. Fast-food outlets have sprung up and people are eating more energy-dense food and drinking liquid-based sugar, while decreasing their exercise levels to watch TV or work on computers.
"We need the government to intervene as it did with the anti-smoking campaign. The soft-drink and fast-food companies are doing exactly what the tobacco industry did - targeting the developing world."
In the United States, the average person ingests 80kg of sugar per year, while in Kenya the figure is just 4kg. In developing countries sweet soft drinks are directly driving the obesity epidemic.
"Huge cost to the country"
"Obesity, with its related diseases, is a huge cost to the country," Van der Merwe said. "If the government invests in youth education about healthy eating, it will not only be improving the quality of life for many, but it will be saving on health bills. Prevention is better than cure."
Van der Merwe, an endocrinologist, is head of South Africa's first Bariatric Centre of Excellence, the country's leading facility for the treatment of obesity by a team of professionals.
Under her leadership, a similar centre has opened in Cape Town and this will be followed by centres in Johannesburg, Bloemfontein and Pietermaritzburg. The aim is to establish 12 centres across the country.
Van der Merwe is also head of the SA Society for the Study of Obesity. The Society's helpline is 086 110 2011
And if junk food adverts were not banned, they should carry health warnings and should only be shown on TV at certain times of the day.
The revenue raised from this should go to fund educational programmes that teach young people the benefits of healthy eating as well as towards a concerted media campaign.
That is the opinion of South Africa's foremost authority on obesity: Professor Tessa van der Merwe from the International Society for the Study of Obesity and head of the country's first specialised centre for obesity in Pretoria.
When France imposed a similar tax on the sale of sweet alcoholic drinks, consumption dropped off by 40% in the first year.
"Just as they did with cigarettes"
"When the government was worried about cigarettes, it banned smoking in public places," she said.
"Obesity is a major problem with 45% of South Africans carrying too much weight.
"We need the government to legislate against unhealthy fast foods and sugary soft drinks - just as they did with cigarettes. Marketing to children should also be limited. I am continually amazed at how advertisers are allowed to advertise foods laden with fats and kilojoules - foods that are killing us!
"Let the government show its commitment to us through legislation and by imposing higher taxes on unhealthy fast foods. They should also tighten nutritional labelling on foods.
Van der Merwe was addressing 500 doctors, specialists, surgeons and physicians at the SA Gastroenterology Congress in Port Elizabeth last week. The experts gathered to focus on the causes, treatment as well as on the scientific and public awareness of obesity, classified as a disease since 1997.
"Can't let the matter slide"
"Ten years ago, HIV/Aids was in the same position as obesity is today," she said.
"For the sake of the country's future, we can't let the matter of obesity slide like we did with Aids. Already nearly half of us over the age of 15 are overweight. The government might soon have to move in to manage the epidemic and its most important consequence, namely diabetes."
She aims to make the public aware that morbidly obese people need medical help to lose weight and keep it off.
Better control at school level
Van der Merwe also feels that the government should take control of the obesity situation at school level. She feels that advice on correct eating and physical training should form part of the curriculum.
"With our childhood obesity problem, it is hard to believe that schools allow vending machines with crisps, chocolates and fizzy drinks and a tuck shop with other unhealthy choices."
She said she understood the motive of the school was to make a profit - and that unhealthy hamburgers and hotdogs brought in money - but that it was at the expense of the nation's health.
The country's obesity rate has exploded, because many rural people have drifted to the cities and have adopted western eating habits. Fast-food outlets have sprung up and people are eating more energy-dense food and drinking liquid-based sugar, while decreasing their exercise levels to watch TV or work on computers.
"We need the government to intervene as it did with the anti-smoking campaign. The soft-drink and fast-food companies are doing exactly what the tobacco industry did - targeting the developing world."
In the United States, the average person ingests 80kg of sugar per year, while in Kenya the figure is just 4kg. In developing countries sweet soft drinks are directly driving the obesity epidemic.
"Huge cost to the country"
"Obesity, with its related diseases, is a huge cost to the country," Van der Merwe said. "If the government invests in youth education about healthy eating, it will not only be improving the quality of life for many, but it will be saving on health bills. Prevention is better than cure."
Van der Merwe, an endocrinologist, is head of South Africa's first Bariatric Centre of Excellence, the country's leading facility for the treatment of obesity by a team of professionals.
Under her leadership, a similar centre has opened in Cape Town and this will be followed by centres in Johannesburg, Bloemfontein and Pietermaritzburg. The aim is to establish 12 centres across the country.
Van der Merwe is also head of the SA Society for the Study of Obesity. The Society's helpline is 086 110 2011
Tuesday, August 01, 2006
The Double-Edged Sword of Obesity
by Jon Herring
Being overweight is not only a health risk, it can also reduce your motor skills and mental ability. Researchers recently found that, in general, individuals with more abdominal fat and higher blood pressure performed most poorly on both types of tasks.
In other words, obesity can kill your golf game ... and your career ... and YOU at the same time.
To reverse these harmful risk factors ...
1. Be consistent with your exercise program. If you don't exercise regularly right now, begin by participating, several times a week, in an activity you enjoy. Maybe salsa dancing, swimming, or walking. There are lots of ways to burn calories without spending hours in a health club.
2. Reduce your consumption of sugar and starchy foods.
3. Focus on eating whole, natural foods, such as lean proteins (wild salmon, chicken, lean red meat), fruits, vegetables, and nuts.
(Source: International Journal of Obesity)
Being overweight is not only a health risk, it can also reduce your motor skills and mental ability. Researchers recently found that, in general, individuals with more abdominal fat and higher blood pressure performed most poorly on both types of tasks.
In other words, obesity can kill your golf game ... and your career ... and YOU at the same time.
To reverse these harmful risk factors ...
1. Be consistent with your exercise program. If you don't exercise regularly right now, begin by participating, several times a week, in an activity you enjoy. Maybe salsa dancing, swimming, or walking. There are lots of ways to burn calories without spending hours in a health club.
2. Reduce your consumption of sugar and starchy foods.
3. Focus on eating whole, natural foods, such as lean proteins (wild salmon, chicken, lean red meat), fruits, vegetables, and nuts.
(Source: International Journal of Obesity)
Thursday, July 20, 2006
Small steps towards more Exercise
www.health24.com
Exercise works on a dose-response basis - a little is good, moderate amounts are better, and vigorous exercise provides even more rewards. If you're a couch potato, what can you do to increase the amount of exercise you do?
Take action: Start your physical-activity routine with small steps, literally; do this by parking your car on the far side of the parking lot and walking to the shopping mall or office building; also take the stairs instead of the elevator; go for a walk outside during your lunch break; and get into a good exercise routine, preferably engaging in physical activity at the same time of day, every day.
Remember, before beginning any exercise routine, it's important to check with your doctor, particularly if you have a history of health problems.
Exercise works on a dose-response basis - a little is good, moderate amounts are better, and vigorous exercise provides even more rewards. If you're a couch potato, what can you do to increase the amount of exercise you do?
Take action: Start your physical-activity routine with small steps, literally; do this by parking your car on the far side of the parking lot and walking to the shopping mall or office building; also take the stairs instead of the elevator; go for a walk outside during your lunch break; and get into a good exercise routine, preferably engaging in physical activity at the same time of day, every day.
Remember, before beginning any exercise routine, it's important to check with your doctor, particularly if you have a history of health problems.
Wednesday, June 14, 2006
How big should that portion be?
by www.health24.com
Watching your weight?
Always be aware of portion sizes, especially when you're eating out. Portions in restaurants tend to be much bigger than portions you eat at home.
Take action:
Use this easy and helpful guide to a few portion sizes that won't require any measuring: carbohydrates/starch - approximately the size of your fist, a tennis ball or one slice of bread; protein - the size of the palm of your hand (no thicker than the 'pinky joint') or one to two packs of cards; fruit - the size of your fist or a tennis ball; vegetables - unlimited.
Watching your weight?
Always be aware of portion sizes, especially when you're eating out. Portions in restaurants tend to be much bigger than portions you eat at home.
Take action:
Use this easy and helpful guide to a few portion sizes that won't require any measuring: carbohydrates/starch - approximately the size of your fist, a tennis ball or one slice of bread; protein - the size of the palm of your hand (no thicker than the 'pinky joint') or one to two packs of cards; fruit - the size of your fist or a tennis ball; vegetables - unlimited.
Wednesday, May 17, 2006
Keeping kids in shape
by www.health24.com
Globally, more than 22 million kids younger than five suffer from obesity. This not only has an impact on their quality of life, but also on their health - now and in future. But parents can take simple steps to keep their kids in shape.
Take action:Keep lots of fruit and veggies on hand - the goal is five servings a day; other nutritious snacks include yoghurt, peanut butter and celery, and whole-grain crackers and cheese; serve lean meats and other healthy sources of protein such as eggs and nuts; limit fat consumption by avoiding fried foods; opt for healthier cooking methods, such as baking and grilling; limit sugary drinks, such as soda and fruit-flavoured drinks - instead, serve water and milk; and sneak more exercise into the day without making it a chore - try riding bikes or going to the park as a family.
Globally, more than 22 million kids younger than five suffer from obesity. This not only has an impact on their quality of life, but also on their health - now and in future. But parents can take simple steps to keep their kids in shape.
Take action:Keep lots of fruit and veggies on hand - the goal is five servings a day; other nutritious snacks include yoghurt, peanut butter and celery, and whole-grain crackers and cheese; serve lean meats and other healthy sources of protein such as eggs and nuts; limit fat consumption by avoiding fried foods; opt for healthier cooking methods, such as baking and grilling; limit sugary drinks, such as soda and fruit-flavoured drinks - instead, serve water and milk; and sneak more exercise into the day without making it a chore - try riding bikes or going to the park as a family.
Monday, May 01, 2006
Tobacco Health Risks
In general, chronic exposure to nicotine may cause an acceleration of coronary artery disease, peptic ulcer disease, reproductive disturbances, esophageal reflux, hypertension, fetal illnesses and death, and delayed wound healing.
Tuesday, March 28, 2006
Cholesterol
by Craig Ballantyne
Many readers are interested in more information on how to control their cholesterol, triglycerides, and blood sugar.
So let's start with cholesterol first...
Now all these years people have been worried about high cholesterol levels. But in addition to lowering bad cholesterol, a new study shows that high levels of GOOD cholesterol should also be the focus of our efforts.
In fact, your levels of HDL could be the most important determinant of your risk for heart disease.
First, some definitions...
LDL (low-density lipoprotein): LDL is also known as the "bad" cholesterol. It is the cholesterol that builds up in your arteries, increasing your risk of heart disease.
HDL (high-density lipoprotein): HDL is also known as the "good" cholesterol. It helps clean out LDL from your arteries, and can decrease your risk of heart disease. If your HDL is not above 40 mg/dL, then you need to improve it and have it checked every year.
TC (total cholesterol): This is the total amount of cholesterol in the blood, including LDL, HDL, and VLDL. If your total cholesterol is 240 mg/dL or greater, you have a greater risk of coronary heart disease and stroke.
TC:HDL-C ratio: This is called the "total cholesterol to HDL ratio." It is used to give doctors an idea of how much total cholesterol a person has relative to the HDL level. The ratio is calculated by dividing the total cholesterol by the HDL. It is a good measure of heart disease risk.
Okay, now onto the latest findings...this recent study published in the American Heart Journal found that patients that had higher HDL levels had a lower risk of heart attacks. More specifically, people with higher HDL (by 10 mg/dL) had an 11% decrease in heart disease risk.
Okay...so what does that mean? Do everything you can to increase your HDL!
First, you need to get your HDL levels checked...so visit your doctor. And always check with your doctor before making big changes to your nutrition and exercise plan...especially if you are overweight, or otherwise at risk for lifestyle diseases.
Second, a good place to start improving your cholesterol levels is to simply lose weight and to start an exercise program (both aerobic exercise and resistance training will improve cholesterol levels).
And when it comes to achieving healthy cholesterol levels, here are many more specific actions that you should take:
- Eat 6 small meals per day rather than 2-3 large meals.
- Eat a handful of almonds per day (make sure they are not roasted in hydrogenated oils!)
- Eat more fiber by eating almonds, fruits, vegetables, oatmeal, and perhaps even supplement with glucomannan - Get a minimum of 35g of fiber per day
- Reduce your intake of saturated fats
- Eliminate all trans fats from your diet
- Build muscle mass. There's some evidence that strength-training exercises that build muscle mass can also improve HDL.
- Do intervals - these might be even more effective than regular cardio for increasing HDL
- Both Green Tea and fish oils might help improve cholesterol levels (by both increasing HDL and lowering LDL), but research is not conclusive.
Many readers are interested in more information on how to control their cholesterol, triglycerides, and blood sugar.
So let's start with cholesterol first...
Now all these years people have been worried about high cholesterol levels. But in addition to lowering bad cholesterol, a new study shows that high levels of GOOD cholesterol should also be the focus of our efforts.
In fact, your levels of HDL could be the most important determinant of your risk for heart disease.
First, some definitions...
LDL (low-density lipoprotein): LDL is also known as the "bad" cholesterol. It is the cholesterol that builds up in your arteries, increasing your risk of heart disease.
HDL (high-density lipoprotein): HDL is also known as the "good" cholesterol. It helps clean out LDL from your arteries, and can decrease your risk of heart disease. If your HDL is not above 40 mg/dL, then you need to improve it and have it checked every year.
TC (total cholesterol): This is the total amount of cholesterol in the blood, including LDL, HDL, and VLDL. If your total cholesterol is 240 mg/dL or greater, you have a greater risk of coronary heart disease and stroke.
TC:HDL-C ratio: This is called the "total cholesterol to HDL ratio." It is used to give doctors an idea of how much total cholesterol a person has relative to the HDL level. The ratio is calculated by dividing the total cholesterol by the HDL. It is a good measure of heart disease risk.
Okay, now onto the latest findings...this recent study published in the American Heart Journal found that patients that had higher HDL levels had a lower risk of heart attacks. More specifically, people with higher HDL (by 10 mg/dL) had an 11% decrease in heart disease risk.
Okay...so what does that mean? Do everything you can to increase your HDL!
First, you need to get your HDL levels checked...so visit your doctor. And always check with your doctor before making big changes to your nutrition and exercise plan...especially if you are overweight, or otherwise at risk for lifestyle diseases.
Second, a good place to start improving your cholesterol levels is to simply lose weight and to start an exercise program (both aerobic exercise and resistance training will improve cholesterol levels).
And when it comes to achieving healthy cholesterol levels, here are many more specific actions that you should take:
- Eat 6 small meals per day rather than 2-3 large meals.
- Eat a handful of almonds per day (make sure they are not roasted in hydrogenated oils!)
- Eat more fiber by eating almonds, fruits, vegetables, oatmeal, and perhaps even supplement with glucomannan - Get a minimum of 35g of fiber per day
- Reduce your intake of saturated fats
- Eliminate all trans fats from your diet
- Build muscle mass. There's some evidence that strength-training exercises that build muscle mass can also improve HDL.
- Do intervals - these might be even more effective than regular cardio for increasing HDL
- Both Green Tea and fish oils might help improve cholesterol levels (by both increasing HDL and lowering LDL), but research is not conclusive.
Wednesday, March 22, 2006
Monday, March 13, 2006
3 Biggest Factors in Fat Loss
by Craig Ballantyne
Whenever a client buys a manual, I introduce them to the 3 biggest factors in fat loss.
First up, is social support. A study from Stanford University showed that social support is the #1 factor for success in female fitness programs. I'd bet that its also important in male fitness programs - no matter how much guys would be unwilling to admit it.
And this should come as no surprise...just look at the popularity of Internet message boards dedicated to fitness and fat loss.
And while the social support can come from your spouse, family members, friends, or co-workers, the Stanford study showed that individuals have a greater chance of sticking to an exercise program when they have to be accountable to an authority figure - such as a doctor, lifestyle coach, or trainer.
Regardless, don't feel that you need to do this on your own. Get some social support and watch your success rate soar. (I also encourage everyone to do a lifestyle review with his or her physician, especially if you are over 30 years of age and previously sedentary. Better safe than sorry. And it's also great to get your doctor into your social support group).
Good communication and professional instruction will significantly increase your chances of success.
The second most important factor is nutrition. That's right, what you eat is more important than how you exercise.
It's always tough for me to admit this, but its true. No matter how great a TT workout can be, it's no match for eating a large pizza or scarfing down a huge piece of chocolate cake. Nutrition will always have the final word on your fat loss success.
So make sure you know how many calories you are eating and have an expert check to make sure that you aren't eating something that you think is healthy, but in reality is actually an obstacle to your success.
And finally, the 3rd most important factor in fitness is exercise. And the more customized your program is for you, the better your results will be. When you combine a great workout program with proper nutrition and accountability, you can make incredible changes...you can even feel like you are reversing the aging process. (www.turbulancetraining.com)
Whenever a client buys a manual, I introduce them to the 3 biggest factors in fat loss.
First up, is social support. A study from Stanford University showed that social support is the #1 factor for success in female fitness programs. I'd bet that its also important in male fitness programs - no matter how much guys would be unwilling to admit it.
And this should come as no surprise...just look at the popularity of Internet message boards dedicated to fitness and fat loss.
And while the social support can come from your spouse, family members, friends, or co-workers, the Stanford study showed that individuals have a greater chance of sticking to an exercise program when they have to be accountable to an authority figure - such as a doctor, lifestyle coach, or trainer.
Regardless, don't feel that you need to do this on your own. Get some social support and watch your success rate soar. (I also encourage everyone to do a lifestyle review with his or her physician, especially if you are over 30 years of age and previously sedentary. Better safe than sorry. And it's also great to get your doctor into your social support group).
Good communication and professional instruction will significantly increase your chances of success.
The second most important factor is nutrition. That's right, what you eat is more important than how you exercise.
It's always tough for me to admit this, but its true. No matter how great a TT workout can be, it's no match for eating a large pizza or scarfing down a huge piece of chocolate cake. Nutrition will always have the final word on your fat loss success.
So make sure you know how many calories you are eating and have an expert check to make sure that you aren't eating something that you think is healthy, but in reality is actually an obstacle to your success.
And finally, the 3rd most important factor in fitness is exercise. And the more customized your program is for you, the better your results will be. When you combine a great workout program with proper nutrition and accountability, you can make incredible changes...you can even feel like you are reversing the aging process. (www.turbulancetraining.com)
Tuesday, March 07, 2006
Understand what Reasonable Progress is.
by John Berardi
Every day people come to me having lost 3% fat in 3 months or 3kg's in 7 weeks wondering why things aren't working.
WHAT?!?! What exactly are these people expecting? Perhaps they need to do the math.
If you're a woman at 30% fat and you're losing 1% fat a month, by the end of a year you'll be 18%. That's defined as "athletic". You'll have gone from obese to athletic in one year.
If you're losing 0.5kg every 2 weeks, you can expect around a 13kg weight loss over 1 year.
What seemed like crappy progress to you doesn't seem so crappy now, does it?
Seriously, perspective people!
Every day people come to me having lost 3% fat in 3 months or 3kg's in 7 weeks wondering why things aren't working.
WHAT?!?! What exactly are these people expecting? Perhaps they need to do the math.
If you're a woman at 30% fat and you're losing 1% fat a month, by the end of a year you'll be 18%. That's defined as "athletic". You'll have gone from obese to athletic in one year.
If you're losing 0.5kg every 2 weeks, you can expect around a 13kg weight loss over 1 year.
What seemed like crappy progress to you doesn't seem so crappy now, does it?
Seriously, perspective people!
Sunday, February 26, 2006
Side Stitches - Cause & Cure
By Dr Gabe Mirkin
It took years for the medical community to finally learn what causes a side stitch. Suddenly a runner develops pain in the right upper part of the belly, just underneath the ribs in the front. With each step the pain worsens. Doctors proposed all sorts of explanations for side stitch and most were nonsense.
A side stitch is not caused by gas in the colon because it is not relived by passing gas. It is not caused by a liver swollen with blood during running, because the liver has a very distensible capsule and does not enlarge much during exercise. It is not caused by cramps in the belly muscles because the belly muscles are not held rigidly when you have a side stitch, and it does not hurt when you push on the belly muscles. Lack of oxygen to the diaphragm doesn't cause them because blood flow to the diaphragm is not shut off by running. They are not caused by trapped gas in the lungs because gas does not get trapped in the lungs during exercise.
The first reasonable explanation and successful treatment came from Dr. Tim Noakes. Thick fibrous bands called ligaments extend downward from your diaphragm to hold your liver in place. When you run, your liver drops at the exact time that your diaphragm goes up, stretching the ligaments and causing pain.
Humans have a fixed pattern of breathing when they run. They have a two to one breathing ratio, breathing once for each two strides. Most people breathe out when the right foot strikes the ground. When you breathe out, your diaphragm goes up, and at the same time, the force of your foot strike causes your liver to go down. This stretches the ligaments that attach the liver to your diaphragm, causing pain. So the cause of a side stitch during hard running is a stretching of the ligaments that hold the liver to the diaphragm and the cure is to relieve the stretching of the ligaments.
When you get a side stitch, stop running and press your hand deep into your liver to raise it up against your diaphragm. At the same time, purse your lips and blow out against the tightly held lips as hard as you can. Pushing the liver up stops stretching the ligaments. Breathing out hard empties your lungs. Usually the pain is relieved immediately and you can resume running as soon as the pain disappears.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
It took years for the medical community to finally learn what causes a side stitch. Suddenly a runner develops pain in the right upper part of the belly, just underneath the ribs in the front. With each step the pain worsens. Doctors proposed all sorts of explanations for side stitch and most were nonsense.
A side stitch is not caused by gas in the colon because it is not relived by passing gas. It is not caused by a liver swollen with blood during running, because the liver has a very distensible capsule and does not enlarge much during exercise. It is not caused by cramps in the belly muscles because the belly muscles are not held rigidly when you have a side stitch, and it does not hurt when you push on the belly muscles. Lack of oxygen to the diaphragm doesn't cause them because blood flow to the diaphragm is not shut off by running. They are not caused by trapped gas in the lungs because gas does not get trapped in the lungs during exercise.
The first reasonable explanation and successful treatment came from Dr. Tim Noakes. Thick fibrous bands called ligaments extend downward from your diaphragm to hold your liver in place. When you run, your liver drops at the exact time that your diaphragm goes up, stretching the ligaments and causing pain.
Humans have a fixed pattern of breathing when they run. They have a two to one breathing ratio, breathing once for each two strides. Most people breathe out when the right foot strikes the ground. When you breathe out, your diaphragm goes up, and at the same time, the force of your foot strike causes your liver to go down. This stretches the ligaments that attach the liver to your diaphragm, causing pain. So the cause of a side stitch during hard running is a stretching of the ligaments that hold the liver to the diaphragm and the cure is to relieve the stretching of the ligaments.
When you get a side stitch, stop running and press your hand deep into your liver to raise it up against your diaphragm. At the same time, purse your lips and blow out against the tightly held lips as hard as you can. Pushing the liver up stops stretching the ligaments. Breathing out hard empties your lungs. Usually the pain is relieved immediately and you can resume running as soon as the pain disappears.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
Thursday, February 23, 2006
A Painless Way to Lose Fat (and Lower Your Cholesterol)
by Jon Herring
If you want to reduce your cholesterol levels, increase your energy and alertness, burn more calories, and control your body fat, there's a painless way to do it: Eat smaller, more frequent meals.
Eating smaller meals at regular intervals throughout the day will cause your body to release less insulin. In turn, this will cause your body to store less of the nutrients that you're taking in as fat.
And here's something else to consider. A British study, published in the American Journal of Clinical Nutrition, looked at two groups of women. The first group ate a few large, irregularly spaced meals. The second group ate six smaller meals at regular intervals. The researchers found that the latter group consumed less food, burned more calories, and had a lower level of LDL cholesterol (the type of cholesterol often associated with heart disease).
Here's how to go from two big, sleep-inducing meals per day to six energizing meals:
1. Split up your portion sizes. Instead of having a big lunch, enjoy half of that meal as an early lunch and the other half as an early afternoon snack.
2. Eat regular snacks (mini-meals). Example: a piece of fruit, an ounce of almonds, and a cup of green tea late in the afternoon.
3. Eat a high-protein, fiber-rich breakfast to get your day started right. The protein will help you think better and the fiber will help control your blood sugar and energy levels throughout the day.
If you want to reduce your cholesterol levels, increase your energy and alertness, burn more calories, and control your body fat, there's a painless way to do it: Eat smaller, more frequent meals.
Eating smaller meals at regular intervals throughout the day will cause your body to release less insulin. In turn, this will cause your body to store less of the nutrients that you're taking in as fat.
And here's something else to consider. A British study, published in the American Journal of Clinical Nutrition, looked at two groups of women. The first group ate a few large, irregularly spaced meals. The second group ate six smaller meals at regular intervals. The researchers found that the latter group consumed less food, burned more calories, and had a lower level of LDL cholesterol (the type of cholesterol often associated with heart disease).
Here's how to go from two big, sleep-inducing meals per day to six energizing meals:
1. Split up your portion sizes. Instead of having a big lunch, enjoy half of that meal as an early lunch and the other half as an early afternoon snack.
2. Eat regular snacks (mini-meals). Example: a piece of fruit, an ounce of almonds, and a cup of green tea late in the afternoon.
3. Eat a high-protein, fiber-rich breakfast to get your day started right. The protein will help you think better and the fiber will help control your blood sugar and energy levels throughout the day.
Thursday, February 16, 2006
High Octane Cardio
Train like a man, not a rodent!
by Mike Mahler
No More Hamster Cardio!
I gotta' tell you, I hate doing cardio. There's nothing more boring to me than sitting on an exercise bike, going up and down on a Stairmaster, or running on a treadmill. I sometimes drive by a gym in Santa Monica and see dozens of people on the latest and greatest cardio machines, staring at the television and looking like caged hamsters running on treadmills. In addition to wondering how they can bear it, I always wonder why people in Santa Monica would choose to do cardio in a gym when they could run on the beach or in the woods and take advantage of the beautiful weather!
Fortunately, there are other options for those who are bored with traditional cardio routines and want more intensity and satisfaction out of their workouts. The alternative is what I call High Octane Cardio (HOC).
Hit the Road!
A lot of boxers and mixed martial arts fighters still use this tried and true form of conditioning to prepare for fighting. It works several different energy systems in the same workout and it's not for the faint of heart!
Roadwork is basically a combination of jogging and calisthenics. Here's how it works: jog for about 100 yards and then drop and do fifty pushups. Get back up and run another 100 to 200 yards and then stop and do 100 bodyweight squats. Again, run another 100 to 200 yards and then drop and do 50 sit-ups. Believe me, this workout is a lot harder than it sounds and even if you're an experienced runner, you'll find it challenging.
Regardless, I found an even more effective way to maximize the benefits of roadwork. Take two dumbbells to a running track and place one dumbbell on each side of the track. Each time you jog past a dumbbell, stop and do an exercise. For example, you could stop and do ten one-arm dumbbell swings with each arm and then continue to run. When you get to the next dumbbell, stop and do ten clean and push presses. Then when you get to the next dumbbell, do ten dumbbell squats.
Once you've done four full laps you'll be exhausted. If you're not, then get a heavier dumbbell or run four more laps! In addition to building an incredible level of muscular endurance and mental toughness, you'll burn fat like crazy.
In fact, if you need to burn fat as fast as possible, try doing roadwork three times a week for five weeks. You'll be amazed.
by Mike Mahler
No More Hamster Cardio!
I gotta' tell you, I hate doing cardio. There's nothing more boring to me than sitting on an exercise bike, going up and down on a Stairmaster, or running on a treadmill. I sometimes drive by a gym in Santa Monica and see dozens of people on the latest and greatest cardio machines, staring at the television and looking like caged hamsters running on treadmills. In addition to wondering how they can bear it, I always wonder why people in Santa Monica would choose to do cardio in a gym when they could run on the beach or in the woods and take advantage of the beautiful weather!
Fortunately, there are other options for those who are bored with traditional cardio routines and want more intensity and satisfaction out of their workouts. The alternative is what I call High Octane Cardio (HOC).
Hit the Road!
A lot of boxers and mixed martial arts fighters still use this tried and true form of conditioning to prepare for fighting. It works several different energy systems in the same workout and it's not for the faint of heart!
Roadwork is basically a combination of jogging and calisthenics. Here's how it works: jog for about 100 yards and then drop and do fifty pushups. Get back up and run another 100 to 200 yards and then stop and do 100 bodyweight squats. Again, run another 100 to 200 yards and then drop and do 50 sit-ups. Believe me, this workout is a lot harder than it sounds and even if you're an experienced runner, you'll find it challenging.
Regardless, I found an even more effective way to maximize the benefits of roadwork. Take two dumbbells to a running track and place one dumbbell on each side of the track. Each time you jog past a dumbbell, stop and do an exercise. For example, you could stop and do ten one-arm dumbbell swings with each arm and then continue to run. When you get to the next dumbbell, stop and do ten clean and push presses. Then when you get to the next dumbbell, do ten dumbbell squats.
Once you've done four full laps you'll be exhausted. If you're not, then get a heavier dumbbell or run four more laps! In addition to building an incredible level of muscular endurance and mental toughness, you'll burn fat like crazy.
In fact, if you need to burn fat as fast as possible, try doing roadwork three times a week for five weeks. You'll be amazed.
Wednesday, February 15, 2006
Stockdale's Paradox
Do you remember Admiral James Stockdale, the guy who was Ross Perot's Vice Presidential candidate in 'the '92 election?
He didn't fare so well as a VP candidate, but he was quite an impressive military man. He was former president of the Naval War College and was the highest ranking officer in the "Hanoi Hilton" in Viet Nam.
He spent eight years in Hanoi and was tortured numerous times by his captors.
Mr. Thomas Barnett relates:
"Stockdale tells the story of the optimists who never survived their time in Hanoi, simply because they clung far too much to their dreams of release and in doing so couldn't handle the brutal realities of what it took to survive the day to day.
"So instead of dealing with the here and now realistically, they tended to cling to the hope that they'd be home by whatever the next holiday was, and when that day came and went, their spirit would be diminished by that measure.
"Over time, they died because their spirit was extinguished by reality."
Stockdale's explains his "paradox" this way:
"You must never confuse faith that you will prevail in the end (which you can never afford to lose) with the discipline to confront the most brutal facts of your current reality, whatever they might be."
What Stockdale was really describing is the flagrant abuse of 'positive thinking.'
And you know what? A lot of people are really just too optimistic. Worse yet, the business opportunity pitchmen exploit this and sell ridiculously unrealistic plans to starry-eyed people.
What a shame.
I seriously doubt anything you ever face in business or life will be as dreadful as the Hanoi Hilton. Still, nothing can be worse for you than to walk into battle with a plastic sword and helmet, and then get cut down with tanks and machine guns.
You wanna survive... then thrive?
Here are some wise precautions that will prepare you for adversity and ensure success in your race for the 'perfect' body:
- Know that nothing comes easy. You will have to sweat it out to achieve.
- You must stick to your plan, but still be prepared to adapt your plan if necessary.
- This is your Evolution, not a Revolution. It will take time to achieve your goals.
- Don't make or set unrealistic goals, you will dissapoint yourself time and again.
My approach is simple: I'll tell you like it is, no fancy dressing! You will always know how much effort is needed to achieve your specific goals!
The liberating thing about this is, people who are prepared for tough sledding will make it. You will revel in your victory when it does come.
With the right overall strategy, victory can be almost inevitable.
(Adapted from an article written by Perry Marshall)
He didn't fare so well as a VP candidate, but he was quite an impressive military man. He was former president of the Naval War College and was the highest ranking officer in the "Hanoi Hilton" in Viet Nam.
He spent eight years in Hanoi and was tortured numerous times by his captors.
Mr. Thomas Barnett relates:
"Stockdale tells the story of the optimists who never survived their time in Hanoi, simply because they clung far too much to their dreams of release and in doing so couldn't handle the brutal realities of what it took to survive the day to day.
"So instead of dealing with the here and now realistically, they tended to cling to the hope that they'd be home by whatever the next holiday was, and when that day came and went, their spirit would be diminished by that measure.
"Over time, they died because their spirit was extinguished by reality."
Stockdale's explains his "paradox" this way:
"You must never confuse faith that you will prevail in the end (which you can never afford to lose) with the discipline to confront the most brutal facts of your current reality, whatever they might be."
What Stockdale was really describing is the flagrant abuse of 'positive thinking.'
And you know what? A lot of people are really just too optimistic. Worse yet, the business opportunity pitchmen exploit this and sell ridiculously unrealistic plans to starry-eyed people.
What a shame.
I seriously doubt anything you ever face in business or life will be as dreadful as the Hanoi Hilton. Still, nothing can be worse for you than to walk into battle with a plastic sword and helmet, and then get cut down with tanks and machine guns.
You wanna survive... then thrive?
Here are some wise precautions that will prepare you for adversity and ensure success in your race for the 'perfect' body:
- Know that nothing comes easy. You will have to sweat it out to achieve.
- You must stick to your plan, but still be prepared to adapt your plan if necessary.
- This is your Evolution, not a Revolution. It will take time to achieve your goals.
- Don't make or set unrealistic goals, you will dissapoint yourself time and again.
My approach is simple: I'll tell you like it is, no fancy dressing! You will always know how much effort is needed to achieve your specific goals!
The liberating thing about this is, people who are prepared for tough sledding will make it. You will revel in your victory when it does come.
With the right overall strategy, victory can be almost inevitable.
(Adapted from an article written by Perry Marshall)
Saturday, February 11, 2006
8 Simple Rules to lose fat!
Here are 8 Simple Rules that will help you lose fat and get lean.
Replace sugary beverages with Green Tea. That can reduce your energy intake by several hundred calories per day
Eat at least one midday snack to decrease your risk of obesity by 39%. Remember that a good snack is focused on lean protein and a high-fiber fruit or vegetable. Nuts are also an option
Don't eat dinner as your biggest meal of the day. If you do, you increase your risk of obesity by 6%. You should be eating several mini-meals all day long so that you are not starving at dinner
Don't wait more than 3 hours after waking up to eat breakfast or you increase your risk of obesity by 43%
Don't eat more than a third of your meals in restaurants or you increase your risk of obesity by 69%. It is too hard to control the food contents at a restaurant. Pack your own meals and snacks as often as you can
Don't go to bed hungry (3 or more hours after your last meal or snack) or you increase your risk of obesity by 101%. Again, think high-protein, high-fiber mini-meals to keep hunger at bay and to control your energy levels
Don't eat breakfast away from home or you increase your risk of obesity by 137%
And don't skip breakfast or you increase your risk of obesity by 450%. This is the most important time of day to start with a protein-based, high fiber meal as it will set the tone for your blood sugar and energy levels for the day.
Adapted from an article published by Craig Ballentyne (www.turbulencetraining.com/)
Replace sugary beverages with Green Tea. That can reduce your energy intake by several hundred calories per day
Eat at least one midday snack to decrease your risk of obesity by 39%. Remember that a good snack is focused on lean protein and a high-fiber fruit or vegetable. Nuts are also an option
Don't eat dinner as your biggest meal of the day. If you do, you increase your risk of obesity by 6%. You should be eating several mini-meals all day long so that you are not starving at dinner
Don't wait more than 3 hours after waking up to eat breakfast or you increase your risk of obesity by 43%
Don't eat more than a third of your meals in restaurants or you increase your risk of obesity by 69%. It is too hard to control the food contents at a restaurant. Pack your own meals and snacks as often as you can
Don't go to bed hungry (3 or more hours after your last meal or snack) or you increase your risk of obesity by 101%. Again, think high-protein, high-fiber mini-meals to keep hunger at bay and to control your energy levels
Don't eat breakfast away from home or you increase your risk of obesity by 137%
And don't skip breakfast or you increase your risk of obesity by 450%. This is the most important time of day to start with a protein-based, high fiber meal as it will set the tone for your blood sugar and energy levels for the day.
Adapted from an article published by Craig Ballentyne (www.turbulencetraining.com/)
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