Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. We sat down to talk muscle building in the kitchen and in the gym, how to determine which rep schemes are best for your goals, and how to train for your decade of life.
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The National Council on Strength and Fitness (NCSF) is an international member-driven organization of exercise professionals headquartered in Coral Gables, FL. The NCSF board for certification oversees the National Commission for Certifying Agencies (NCCA) accredited credentialing programs and advocates on behalf of exercise professionals around the world.
It is the mission of the National Council on Strength and Fitness Board for Certification to establish, assess, and promote qualification standards for Exercise Professionals in a continued effort to foster a high level of professional competency and ethical practice, to best serve public interest and safety.
The National Council on Strength & Fitness (NCSF) Certified Personal Trainer Credential has been reviewed and received accreditation by the National Commission for Certifying Agencies (NCCA), the accrediting board for the Institute for Credentialing Excellence. The prestigious NCCA accreditation serves as an external audit to help to ensure the health, welfare, and safety of the public through the evaluation of all facets of the certification program and the organizations that assesses professional competency. The NCCA uses a peer review process to:
Based on sound principles, NCCA standards are optimal and comprehensive criteria for organizational process and performance. The standards used by the NCCA are designed to be broadly recognized, objective, and current benchmarks for certifying bodies to achieve and by which they operate.
The NCSFBC publishes its annual exam report for the prior year in the 1st quarter of each year. The NCSFBC reports on form development, the publishing of new forms, and aggregate data for annual testing cycles. This information is also presented to the National Commission for Certifying Agencies (NCCA) in compliance with annual accreditation requirements.
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We can see how this has limited the thinking capacity of man, boxed them into a small field, leaving the world filled with problems.
Anyone can become successful with or without a college degree the most successful people on the face of the earth did not have a college degree.
The best way to get started in life without getting a college degree is to invest in yourself, and one way to do this is to acquire soft skills that can be monetised.
Nowadays, things have become more accessible because technology has become more viable than ever; fields in IT such as Web developers, and Digital marketing, have become high in demand with attractive compensations attached to them.
The good news is that you don’t need a college degree to get started; just anyone with the right state of mind accompanied by dedicated self-tutoring and mentorship can kickstart a career in tech.
Another option available is content creation; we have seen various individuals who built a massive following on social media platforms like YouTube and Instagram and can monetise them by creating content.
When attempting to succeed without a college degree, you often get offers for menial jobs that require no qualification; sometimes, these jobs are often derogatory and offer you a small paycheck.
Are you seeking a high-paying job but don’t want to invest in a four-year or graduate degree? You don’t need to have a college degree to get a good job.
A new kind of job emphasises skills over education and work experience.
These jobs are known as middle-skill jobs because they do not necessarily require a four-year college degree (or an extensive work history).
Often, anyone can get the skills they need for the job through vocational training, a certificate program, an apprenticeship, or a two-year degree program.
Anyone can get started with this career and get paid well; all you need is to prove that you know the job.
Like I always tell people, the world is a marketplace, and it’s either you are sold to, or you sell to others.
Like a football pitch, there are two kinds of people, the spectator and the performers; one gets value, while the other gets entertained.
You have to decide where you want to be; those who become celebrated in life are sales-oriented and have been able to convince many people to buy from them.
Learning to be a good salesperson is essential because it improves your listening skills.
You become a much better communicator who is critical in all aspects of life. It’s not just about selling a product for your job or company.
When you’re in a sales role, every person you speak with will be different. So as you have those conversations, you’ll learn about your communication style and see where you need to improve and learn to communicate with various people.
Selling is a skill that everyone should learn; sales are everything; as said earlier, it’s either you are selling or sold to.
There are various ways to acquire skills in sales; it all starts with understanding human psychology and is accompanied by the use of technology such as social media, search engine optimisation and many more.
Starting life without a degree causes so many things to happen to you, one of which involves the kind of connection you already have.
You did not go to school for one reason or the other; bear in mind that it will impact your existing network.
The secret to networking is not to attend a networking event and pass out as many business cards as possible.
It’s not meeting as many people as possible in hopes something will work out. Instead, you need to concentrate on the people you know will be able to make a difference in your career.
It would help if you built relationships with people in the same industry as you. Also, you don’t always have to gain something in a networking relationship.
In networking situations, people expect you to ask them for help. If you turn that around and offer some support, your networking partner will be grateful and want to return the favour.
LinkedIn, Facebook and Twitter are tools that you can use to connect personally to different people in your industry.
To be successful in life, you need to link up with someone who has done what you intend to do now.
A mentor acts as an advisor and support person for someone less experienced.
Traditionally, the association is between an older team member and a younger one for career and business development.
When trying to figure things out on your own, you tend to make lots of mistakes, and without feedback, you become frustrated.
For that reason, having a mentor who’s both an objective third party and an advocate for your growth and development is crucial.
Mentorships can develop leadership skills such as listening, compassion and giving and receiving feedback. Participants develop these skills by using them in the relationship. These soft skills are essential for career success.
Without goals, a mentee has no direction and no plan to get where they want to go. A mentor helps keep them on track and responsible for reaching their goals. In addition, it provides the motivation needed for mentees to work at attaining their goals.
Along with developing leadership skills, having a mentor to advise and guide you can increase your confidence and help develop problem-solving skills.
You have to figure out when you want to be successful; even after acquiring a college degree, you still have to figure out those things yourself.
There is no other way to figure out these things without becoming an addictive reader of books.
One of the most obvious benefits of reading every day is learning.
Since the beginning of civilisation, we have grown and developed mentally.
The importance of reading books is now more than ever since. But unfortunately, not everything is available in digitalised form.
If you are not convinced about why reading books is essential, this might interest you.
When you develop the habit of reading, you enhance your vocabulary. Reading any book can improve your speech to an impressive extent.
Having excellent command over the language is known to help many in their professional and academic life.
Moreover, with better vocabulary knowledge, you get to fill yourself with self-confidence when sitting in a group with a knowledgeable audience.
And unlike a YouTube video or podcast, books provide access to in-depth knowledge.
Success-driven books such as Rich Dad, Poor Dad, Think and Grow Rich (Napoleon Hills).
The internet holds a wealth of information and unending opportunities for everyone to access; you can be in an underdeveloped country and still have access to such opportunities.
The evolution of the internet was dramatic and continues to evolve, with more people spending more time on the internet every year.
Levering the internet for your business and career is no longer an inexpensive option to reach a highly targeted customer base but a necessity for businesses of all sizes and market niches.
With the combination of traditional marketing efforts with newer digital marketing options in the right way, any business optimises performance.
A website can also serve as a great marketing tool. It gives you a platform to showcase knowledge in your niche, allowing you to become an expert and an advantage over the competition.
A website will also allow you to educate your visitors on your products and services and build a reputation for your business.
Certificate programs are short-term training programs that often take less time than a degree; you can earn some certificates in as little time as a couple of weeks or a month.
They also tend to cost less money; some even come for free. Certificate programs can help you develop the skills and experiences necessary for a particular job.
Certifications provide people with the proper knowledge and skills to land a job. As a result, employers increasingly demand professional accreditation and a degree from college graduates.
Also, more certified professionals with only a high school diploma are entering the job market and successfully filling the need for skilled labour in high-income industries like IT and other industries that require skilled labour.
Most certifications are in-depth and niche-specific. All of the attention is on one field, and so is what you learn; this makes certification more effective than getting an actual college degree.
Conclusion.
Somehow, most people had fallen for the conditioning that you cannot succeed without a university degree.
This has been proven wrong by the high level of successful people today, with the majority without a college degree. Generally speaking, many people who go to school are literate but not educated.
Both are two different things. Education means to train and to mould. If we are to take it a step further, it is the process of knowing yourself and your environment.
If everyone who went to school were educated, we would have fewer people in the global labour market today.
Finally, like I always say, it takes courage to conquer the world, you can't sit in your comfort zone and expect the world to bow at your feet.
You have to make moves too. I challenge you not to be discouraged and take the bull by the horn; success is yours for the taking.
Life and Internet Entrepreneur. You should check out my blog for more info https://tchelete.com/most-profitable-online-businesses/
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The National Council on Strength and Fitness
5 WAYS TO GUIDE YOUR TEENAGER TO SUCCESS
If we, as adults, could go back in time and alter our education or career path, I’m quite sure many of us would. You see, some of us are born as Natural Entrepreneurs, while the rest have to build this from scratch. However, the Department of Education is far more concerned about your child getting through high school, than they are about the success of their career.
Not all individuals are cut out to be entrepreneurs, and rightfully so, while others are simply addicted to the lifestyle. It just isn’t made for everyone, because each person is unique. Though, I believe there are some necessary entrepreneurial development skills that are beneficial to all people, regardless of their path in life. As you probably know, it’s better to start sooner than later when it comes to implementing patterns and direction of success.
I have thrown together a few simple, yet effective, techniques to motivate your teens into understand basic business philosophy.
Just as every teaching moment you have with a child, it starts with a simple conversation. In our Hobby Analysis, our goal is to break apart your teen’s favorite hobby. We’re going to change their perception of that hobby from “tunnel vision” to “peripheral”. We need to to visually see the landscape of all moving parts involved within their hobby. You want your teen to focus on how many services it takes to create that ONE ACTION, and discuss the basics of how everything works. This will open up a better sensory awareness for business and economics, and can easily open the door to new interests that motivate your teenager.
Here’s an example;
Let’s dissect a teenager that is heavily involved in GAMING.
Let’s use a single game for this example.
-How is their favorite game making profit? Is it free, and makes money from advertising? Does it require a subscription?
-Do some basic math with them. If there are 1 million users for this game, and each pay approximately 50 dollars, that’s roughly 50 million dollars.
-What are the costs?
-Does the game owe royalties to the gaming console, or is it the other way around?
-How much revenue in taxes will be sent to the I.R.S.? How much money is left?
-How many employees do you think this gaming company has?
-Let’s estimate how much money it requires to employ all of these people.
-Insurances?
-How much do Game Designers make? Is it a high-paying career? What are the prerequisites to becoming a Game Designer?
-Who prints each Compact Disc?
-Which stores carry this game?
-How much profit does each store make from selling this game? This takes away from the profit margin.
-How much advertising does this company spend in a year?
-Which types of advertising do they pursue? Which do you think is more effective?
I’m sure you get the point by now. We’re simply breaking apart every possible aspect of this one game. We’re showing them how the companies goal is REVENUE, and how that revenue is split up among services and expenses.
Not only are we showing them how a basic process works for something as simple as a game, but we’re also opening doors on other topics your teenager may be interested in. Maybe they discovered that they like the art of Game Marketing. The possibilities are limitless. Nevertheless, you will widen the scope of their vision and understanding.
I am a very big advocate of literacy. I believe that being able to read and write well is heavily monitored by society and our peers, and creates an impression of our education level. Mastering good writing can turn an F-grade student into an A-grade professional. As they say, “fake it until you make it”.
Being perceived as a literary scholar in your reports, letters, and emails will encourage readers to perceive you as smart or very analytical. Good writing is imperative to be successful in this world.
With great writing, comes great vocabulary. If you want others to believe you’re smart, you surely better sound like it. Aside from proper grammar, it’s helpful to know a variety of intellectual-type words.
What’s the best way to accomplish this? SIMPLE!
Pick up a dictionary and start reading. Yes, it’s really as simple as that. So, allot about (30) minutes or so each day to reading the dictionary. Our goal is to push those words from our Working Memory to our Long Term Memory, in order to quickly recall them in the future. Repetition is key!
Next, we’ll need to tune up those writing skills. This one can be tougher, however, it’s quite simple if you just stick to the basics.
First we need to mirror other great writers. How do they write? What type of wording do they use? Most importantly, HOW and WHERE do they transition in their pieces.
Simply inspecting articles from others will build writing patterns in your mind. Repetition is key!
Now, just like anything, we’re going to need to perfect each piece. The best way to do this is to write something, then go over it 5-10 times. Most of the time, you’ll find at least one word or letter that needs to be changed. All this requires is that you read each sentence, and ask, “can I make this sound better”?
If you can, do it!
Repetition, repetition, repetition!
Next, we will go over Argument Examination which has very little to do with arguments, and is more focused on Perceptual Awareness and Conflict Resolution.
Disagreements are inevitable, but how you perceive them and deal with them depends on you.
Let’s start by locating a basic argument on television or the internet. A simple search on YouTube will quickly reveal a few videos to use for this exercise.
Have your teenager view the video.
Ask them which party they believe is correct in the argument, then ask them why they believe that.
Now have them describe one of the individuals in the argument.
Let’s ask questions like;
Why are they arguing that position?
What type of mood are they in?
Did anything significant happen to that person that day?
Do they have any family or home issues currently going on in their life?
What type of household were they raised in?
Of course, your child will not know all of these answers, but we only want them to CONSIDER the questions for their conclusion.
Repeat Task #4 for the second person.
Now, have your teenager argue BOTH sides as if they’re trying to win the argument in a court of law. What is their reasoning? What are their excuses?
After arguing both sides, ask them what has changed in their belief?
Do they agree with their initial conclusion?
Do they have more compassion for the person that was wrongfully arguing?
Were either one of these individuals wrong for stating their position?
Here, we’re simply pulling every aspect of the argument apart. This is because it’s important to understand every angle of a disagreement, why it is caused, and what is the reasoning.
The quicker we can understand all sides of a conflict, the quicker we can resolve it.
Our last exercise is a fun, effective, and builds the creative mind. Here’s a neat tool that will encourage your teenager to discover new careers and most importantly, new passions.
From Kindergarten and through our college years, we’re taught to pursue a handful of widely known careers, like; Doctor, Nurse, Lawyer, Police Officer, etc.
Nothing is wrong with choosing one of those careers, however, there are many more “behind the scene” services that support all of these primary career fields. Many that are unknown to the general public are actually GOLDMINES, and your child may find that one of these unknown careers are a lot more fitting for their personality.
Let start on pulling these apart.
Example; Basketball, Designer Clothes, Gaming, Exercising, etc.
Now, let’s physically draw TWO circles onto a sheet of paper. Write down one passion inside of each circle. You should now have a piece of paper with two circles. Both circles should have one of the two passions that your child has chosen, inside.
What we’ll do next is draw FIVE LINES coming from EACH circle.
For each line, I want you to list a career or service that is tied to your primary passion.
Here are a few examples;
BASKETBALL
-Basketball Coach
-Personal Trainer
-Sports Gear Salesperson
-Advertisement Design
-TV Camera Operator
EXERCISING
-Gym Equipment Salesperson
-Fitness coach
-Health Supplement Salesperson
-Gym Operator
-Athletic Shoe Designers
Of course, this process can go on and on, forever. The point is to be able to see beyond their initial perception. We’re helping your teen think outside of the box to discover their PERFECT career.
In addition, do your own research. Look up careers related to one of these topics and I assure you, you’ll find some that you never knew existed. These unknown professional services are for individuals that know EXACTLY what they’re seeking in life. Push your teenager to find that!
IN SUMMARY, there are many techniques and instructional videos that can push your teen to be the BEST VERSION of their SELF. The methods listed above are only four that I designed to be attractive to the teen mindset, build creativity, and employ a domino effect for their perception in the future.
Christopher B. Fields
Christopher Fields holds a Master Certification in NLP. Mr. Fields is the Lead Instructor and Operator of Savannah Georgia’s primary learning center for Neuro-linguistic Programming. Chris has held the position of Certified International Investigator (CII) with the Council of International Investigators, a Certified Lean Six Sigma Black Belt with The Council for Six Sigma Certification (CSSC), and currently holds an active Private Investigation license with GBPDSA.
Christopher Fields
Function- (Gary Gray NASM). All lower body muscles function to prevent flexion or create extension.
Anatomy is a funny science. In college we were taught what I can best describe as origin-insertion cadaver anatomy. I like to refer to it as dead person anatomy.
The instructor would show us a muscle and say “this muscle originates here and inserts here”. We were taught the boney prominences of these origins and insertions and told to memorize them. We were then taught the supposed function of the muscle.
In the case of a muscle like the quadriceps we were told that if the quadriceps were to shorten the lower leg would extend. If we look at simple mechanics, this seemed really logical. Unfortunately, this was also the part that ended up not being very true and, this is where we begin to distinguish between the idea of origin-insertion anatomy and functional anatomy.
The semi-truth is that If you had a cadaver and, if you could somehow produce a muscle contraction in a dead body, and you let the lower legs hang off the table, a quad contraction would cause the leg to extend. However, this does not make the quad a knee extensor in real life.
In the same way, if you flipped a cadaver over and were able to cause the hamstring group to contract, the heel would move toward the butt. However, that does not mean that the hamstring flexes the knee. The cadaver anatomy we were taught in school just doesn't seem to hold up in real life.
How many times have we heard that everything changes when the foot hits the ground. I think this statement, Everything Changes When the Foot Hits the Ground, was one of the early titles of a Gary Gray seminar and could not be more true.
Lets use the same quadricep muscle as the example. If you are walking and you put your foot on the ground, at the moment the foot strikes the ground does the quad extend the knee? If it did, I think you would go backward instead of forward.
In fact what happens when the foot hits the ground is that all of the muscles of the lower body act eccentrically and in concert to prevent the joints of the lower body from flexing. So, the real function of the quadriceps ( and the glute, hamstring, gastroc etc) is to prevent flexion of the ankle knee and hip.
I first learned this concept in the early 90's at a Gary Gray-Chain Reaction seminar in Phoenix and was thrilled. Gray's concepts allowed me to throw away all the isolation machines that cluttered my weight room. The concepts also gave me the courage to remove all the isolation exercises that were supposed to strengthen specific muscles and prevent injuries. For me, it was the first big step in the development of what we now call functional training.
Gray's analysis was simple.
The anatomy that we had been taught in school simply made no sense. When held up to the lens of real life, the old origin-insertion anatomy was a flawed way of teaching that left us unprepared for the real world.
Mike Clark of NASM fame made it more clear in the first NASM courses. It took me a while to catch on but, over time I realized that the answer to every question on the NASM test was basically the same. If the NASM test asked you what a muscle did at ground contact you answered “eccentrically decelerates flexion of the ankle, knee and hip”. When the NASM test asked you what happened at toe off the answer switched to “concentrically extends the ankle, knee, and hip”.
The answers were now so simple.
It was understanding the concept that was hard. The fact of the matter is that in real life none of the muscles behaved in the manner we were taught. Instead they simply acted together as stabilizers or movers to prevent flexion or create extension.
The big key with functional anatomy is that we begin to look at the muscles and joints as a system that works together, not as a bunch of isolated joints. It's not about what happens at one joint but the synergy of groups of joints acting together to create motions like running or jumping. If we see knee extension or knee flexion as separate, we miss the point.
I like to say that the only guy who uses his quad to extend his knee is the one legged man in the ass kicking contest!
Making the decision that something needs to be done about it is one thing, but deciding what that something is can be a difficult task. According to government studies, close to 63 percent of the American population is overweight or obese. In response, companies from around the world have been flooding the market with a wide assortment of weight loss products.
From diet pills and metabolism boosters to complete prepared meal plans delivered straight to your door, nutrition choices alone can be overwhelming. Workout options can be equally intimidating.
Deciding on what is right for you can be a daunting task, but as you explore your options there are considerations that you need to keep in mind. The key to any quality nutrition and exercise plan is sticking with it. That said, it is very important that you select from options that include programs that you can realistically see yourself participating in, long into the future.
Jumping into a fitness program that is too difficult for you at your current level of fitness can lead to frustration, or even injury. This could in turn. Lead to failure in reaching your goals. Setting your expectations too high can also lead to frustration, which makes it difficult to stay committed to your program. It is important to remember that it took you months, if not years to reach your current level of health and fitness, and it cannot be reversed overnight. You need a program that you can progress with over the long-term.
You may find some diet pills available on the market that have strong claims about effective, natural weight loss, but keep in mind that in truth, there is little to be considered natural about popping pills. It is however, essential that with your selected program, you support it with proper nutrition, even if this means having to take a good vitamin and mineral supplement.
Most doctors and researchers will agree that the best choice for improving your health and fitness will be through a change to a healthier lifestyle, which consists of better food choices and daily exercise. Exercise should include aerobic conditioning, and strength training too.
Most fitness centers or gyms offer great selections of strength training equipment, aerobic classes, and cardio machines. Unfortunately, they also often require long and expensive payment contracts, and your workout must be completed on a schedule that matches theirs. For some, a gym membership simply will not work because it does not permit privacy. Some may be embarrassed by their current fitness level, or are uncomfortable in a crowded environment.
Home dvd workout programs are abundant, and can be found in almost every discount store that offers videos, and they can be found in most online market places as well. If you are searching for just a workout and any workout will do, a good number of these will suffice, however, few will offer complete programs to include dietary help, support, and workouts that allow you to progress with your fitness level. Look carefully at the program and compare it to your short and long-term needs before you make a purchase. A less expensive program may be more costly in the long run if you just have to replace it because it is ineffective, not challenging, or you simply get bored with it.
Some of the more popular programs that you often see on television infomercials early on a Saturday or Sunday morning like P90X, Insanity, Brazil Butt Lift, Rev Abs, or Slim in 6 are offered through a group called Team Beachbody, and they offer a number of programs that you do not see on the infomercials. Many of the programs they offer will include nutrition and meal advice, and will offer progressive training options to help guide you as your fitness level progresses. For these, it is almost like having a personal trainer in your home with every workout.
Team Beachbody takes what they offer to the next level by offering a free membership level to an online club that is quite simply, developed to keep you engaged in your program. It is optional to use, but makes for a good support structure to help you along the way. You are also assigned a coach when you sign up, for no extra charge.
Jim Ford is an Independent Team Beachbody Coach and has been successful with putting people in touch with the programs they need to help them effectively reach their fitness and weight loss goals. Visit his website (http://www.fitnesscoachjim.com) for your fitness and weight loss help, or watch this video to learn more about what Team Beachbody has to offer... http://beachbodycoach.com/esuite/home/scrapthefat?bctid=1861298193
Winning in the weight loss game
A lady and her partner go on a diet together. Are they both inspired? Yes. Do they each consistently count calories? Yes. The guy is most likely to shed more undesirable pounds than his better half.
Why? Blame it on your genes, some specialists state.
" We hear this all the time, and it can be irritating for ladies," states endocrinologist Ula Abed Alwahab, MD. "But regrettably for females, their hereditary makeup can make slimming down a bit more difficult."
What elements are at work here?
" Metabolic rate remains in part driven by your muscle mass, and females have less muscle and more fat naturally than males," states dietitian and accredited diabetes teacher Dawn Noe, RD, LD, CDE.
Breastfeeding does assist with burning calories and weight loss at this phase of life.
Menopause. Ladies likewise put on weight in their abdominal area throughout menopause due to a loss of hormonal agents and a slower metabolic process. Some females even have a name for their brand-new potbelly-- meno-pot.
PCOS struggles. Between 5 and 10 percent of females have polycystic ovary syndrome (PCOS). This is a condition identified by a hormone imbalance that makes weight-loss harder and triggers menstrual abnormality.
Regardless of these difficulties, there are a lot of methods to eliminate weight gain and dominate. Here are 3.
Increasing muscle mass assists both ladies and males to enhance their metabolic process. Having more muscle mass assists you in burning calories, even when you're sitting or at rest.
You can preserve muscle by doing resistance training a minimum of two times a week, for 20 to 30 minutes per session. This is specifically important as you get older. (Your metabolic process naturally decreases and you lose muscle as you age.).
There are a number of methods to approach resistance training:
Usage of a health club or equipment in your home.
Utilize dumbbells or resistance bands.
Take part in a physical fitness class, such as Pilates.
Utilize your body for resistance by doing push-ups, crouches, and lunges.
Females are often reluctant to do weightlifting since they assume it will make them look manly. That is a mistaken belief, as females do not have the quantity of testosterone that males have.
Noe motivates females to get comfy with weights. "Women need to be weightlifting to get the advantages of structure muscle, such as increased metabolic rate and avoidance of osteoporosis," she states.
A weight-bearing workout isn't just a healthy exercise. As it assists in growing muscle mass, you burn more calories, which reduces insulin resistance substantially and avoids diabetes.
If middle-aged males and females are both thinking about dropping weight, the number of calories a male requires for weight reduction is approximately 1,500 each day (depending upon height/weight/level of exercise) however, the lady's calorie requirements will be much less-- generally about 1,200 calories daily, Noe states.
Naturally, if they are both working out frequently, those calories might move somewhat greater. For females, progress in your weight reduction might indicate consuming less than males in the long term.
Noe frequently suggests a well-balanced strategy such as the Mediterranean diet plan. She likewise tends to utilize lower carb and ketogenic diet plans, particularly for females with PCOS or diabetes who might not endure greater carbohydrate meal strategies. "Research of weight reduction does not substantiate one eating pattern over another," she states, "and the meal plan you choose should be matched according to your health requirements and consuming habits.".
It's crucial to exercise patience. Research studies reveal that the majority of weight-loss strategies tend to produce anywhere from a 5% to 10% weight reduction within a year if you persevere. "If you’re not seeing progress, talk with your health care group as you may need to apply other strategies that will better fit your way of life," she states.
Whether you follow a diet plan low in fat, low in carbs, or some other diet plan, make certain meals are well balanced and healthy. Consist of lean proteins, healthy fats like nuts, olive oil, and avocados, restrict empty carbohydrates (no sugar, white bread, sweetened beverages, etc.), and great deals of minerals and vitamins from veggies and fruit.
Other nutrition suggestions for ladies over age 50 consist of consuming appropriate amounts of calcium and Vitamin D, either from food or supplements.
I'm a content writer who loves to write articles on health and fitness as well as topics on internet/affiliate marketing and business.
(...Continued.....)Nonetheless, we must not ignore the value of conditioning for self-defense. You might be able to defend yourself when you are in terrible shape, but you will be a lot safer if you are in excellent shape. A complete diligence toward self-defense includes as much conditioning work as possible.
It's been said there are two common explanations why fights are lost. There are occasions when you'll basically be overpowered despite your technique. The more you do to greatly improve your physical endurance and your pure strength, the less likely this is. Of course, without good technique, there'll always be individuals out there who can overcome you. Self-defense conditioning is just about considerably improving your odds of success.
You could be wondering then if you ought to be spending hours daily at the gym. The best value of your time is in fact to spend just a fixed, responsible amount of time on conditioning. Just 20 minutes of rigorous exercise each day will considerably increase your chances in a physical confrontation. This will provide you with extra strength in a moment of struggle. As your main concern is to guard yourself in a difficult situation, the improvements you gain through such a very simple workout could prove life saving. Don't forget this fact when you feel a bit exhausted and are not all that keen on riding the stationary bike one day.
There is another benefit to be gotten here. You might find you are very fatigued every time you work out. It's only natural that if you're this out of shape, you're winded during your self-defense exercises. That truly will ruin a lot of the fun that can be had in class. Additionally, it might cut the legs off of your ability to learn as you become so involved with trying to catch your breath, much of the class material is missed. So along with making you an even better fighter when required, conditioning will improve the quality your self-defense exercises. The better you are able to physically master your self-defense practice, the more benefits you are going to get. It means your potential to safeguard yourself will increase immeasurably.
You don't have to make physical fitness a career pursuit to become proficient in the area of self defense, but it helps to be fit. You'll find that as your fitness gets better, your self-defense class performance is going to improve. While this takes place, your feeling of security will improve.
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Five Core Training Modules that make up the main system. Each module builds on the one before it to rapidly increase your strength, speed, power, flexibility and overall athleticism.
This entire system is designed to develop the youngest to the oldest and the most experienced to the least experienced athletes...The standards and graduation system is proven to encourage consistency and dedication in young athletes...
Built to inspire an internal drive in each athlete, over time, and instill the work ethic so many young athletes struggle to develop! In the member’s area for each module you’ll see a map showing you exactly where you are in the progression of the system, and what’s coming next...
So you'll know exactly where to start, with any athlete, and how to effectively and safely progress as they increase strength, speed and athletic power! Along with the online member’s area, you also receive a printable PDF manual for each module so you can have it with you wherever you need it.
Now, within the manual for each module you’re given a very specific set of guidelines that detail the duration of that specific module… how many times per week to train… and how to get the most out of the workouts.
Each week is laid out in detail for you, with workouts and rest days noted. And every workout – the exercises, sets, reps, and rest time – is completely filled in for you already. Each manual also come with progressive standards used to motivate athletes to climb the ranks as they build their overall athleticism...
Graduation tests are also included so each athlete knows when it is the right time to move to the next phase or......
if they should repeat a previous one and continue to build the base needed for life long strength and athleticism...
Not only that, but with every module you also get:
Complete “Dynamic” warm-up routine and stretches to ensure your athletes are prepared for the day’s workout, to increase flexibility, and to help prevent injury…
Next, you get a selection of speed & agility and ladder drills to pick from for each workout…
Then you’ll find a series of recommended speed and agility games you can insert into any workout...
The games designed to work hand-in-hand with the workouts to build athleticism. And games are important because when kids are playing and having fun, it doesn’t seem so much like forced “work,” so their attitudes are completely different and they actually want to join in. They still reap the benefits that come along with the “fun” exercise, plus they’re more engaged, so it’s a win-win for everybody. Book this course.....
PlaySportsTV presents Daryl Weber. Coach Weber is a former NCAA Division 1 Wrestling Champion. He coached 13 straight High School State Champion Wrestling Teams. He used drills like this to get kids hooked on sports and rapidly develop them in his championship program. Book this course today!
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