Lifting weights is as important to physical fitness as aerobic exercise.

 The big 'duh' but just in case you didn't know, cardio by itself only will not cut it. -Nate

Although aerobic exercise burns far more fat calories, weight lifting or resistance training, increases your lean body mass. Muscle tissue is metabolically active. It uses as much as 45 calories per pound per day to sustain itself. The more muscle tissue you have, the higher your resting metabolism. Even when watching television, the local gym rat burns more calories than their couch potato neighbor. So, while aerobic exercise burns fat during and briefly after a workout, the lean muscle tissue that is gained by lifting weights burns calories around the clock. That's especially important if you want to decrease body fat.

Athletes> The Fat Burning Workout> Police, Fire, Military > Warriors > The SKLZ Workout Of The Week

Stronger muscles also enable you to perform daily activities more easily. The result is less fatigue at the end of the day. Well conditioned muscles also reduce your risk to injury.

Strength training is a highly individualized procedure. That's why two equally successful strength athletes may have very different training routines. Nevertheless, in order to increase muscle mass or lean tissue, you need to train with weights a minimum of two to three times per week. US Sports Strength and Conditioning offers customized fitness programs that are tailored to your individual fitness goals.

The American College of Sports Medicine now considers resistance training a necessary component of any sound exercise program. So regardless of what your fitness goal may be, get out there and toss some weight around.

Personal Trainers: Train More Clients, Make More, Have More Freedom

" He (Nathan) consistently asked for feedback on how I was feeling and if I had any pain, soreness or problems...Nathan your passion and commitment to your work is truly inspiring." Michelle Trainee for 5 months.======================================

Dan Wirth - Lower Back Pain and the Standing Military Press

 

Dan wrote this advice in response to a Fitrex member's question. It has been edited for use as an article.

The problem of having lower back pain or stress while lifting weights, particularly with exercises such as the standing military press, can be fairly common. This is generally caused by hyperextending or "over-arching" your back when you are pressing the weight overhead. Actually, this particular lift (standing military press) was used in Olympic weight lifting competitions in the 1950's. The competitors would arch or lean back so far that their torso's were almost parallel to the ground!!! You can imagine the back stress those poor guys felt.

Ideally, you would want to perform this free weight exercise in a standing position. Why do I say ideally you may ask? This is because the standing position allows your body to benefit by enhancing balance, coordination, and stabalization as well as the synergistic involvement of the smaller muscle groups surrounding the shoulder joint. However, you should not do this lift if it hurts! Here are four things to do:

• First Thing: Perform the exercise seated or switch to dumbbell military presses. The dumbbells can help keep the weight in a better plane of movement (positioned above your center of mass). With a barbell you have to move the weight around your head and if you don't have the proper flexibility in your shoulders you will compensate with movement in your back. Or, use a machine shoulder press instead, and start implementing these next three things!
• Second Thing: Use perfect technique. Look at the videos and read the extensive explanations on the exercises in your program. Watch yourself in the mirror when you perform these exercises. This will help keep you in the right "groove"
• Third Thing: Lower the weight. More weight is not always better. It might be more fun, but it magnifies any smaller problems! :-) I have found that for many people simply lowering the weight is all it takes to be able to perform the exercises correctly and without pain. And, the best thing about it is many of the free weight exercises are very positive to do even with no weight, just an empty bar or a broomstick, etc. Then it's simple, as your body gets stronger, you can slowly increase the weights and still keep perfect technique so that injury and pain are a thing of the past.
• Fourth Thing: Continue to work on your abdominal and lower back strength. If you are relatively new to free weight training, you are probably lacking in the areas of balance, coordination and stabilization that I mentioned earlier. You may also have some flexibility problems in your shoulders. All of my programs have exercises for your abs and for your back muscles. And you can check out a ton of flexibility exercises and videos.

From the US Sports Online Strength and Conditioning System:

Military Press	View Video
Exercise Description:
Grasp the barbell with both hands and hold it in front of you just above your shoulders. Your hands should be slightly wider than shoulder width apart. Stand up straight, place your feet shoulder width apart, and bend your knees slightly. Keep your feet flat on the floor. Keep your back tight and your chest out throughout the entire exercise. Keep your head and neck in line with your torso so that you are looking forward. Press the barbell up toward the ceiling, extending your arms. Breathe out during this phase of the exercise. Press the barbell up until your arms are straight, but do not lock your elbows. Now, in a controlled fashion, lower the barbell down toward your shoulders, bending your arms, until you have returned to the starting position. Breathe in during this phase of the exercise.

It just takes a little time and consistent training but your body will develop and you will be able to perform more of the advanced exercises without pain.

Always Stay Positive!

Dan Wirth M.A., C.S.C.S.

Fitness Director (Fitrex.com)

Director of Strength and Conditioning

The University of Arizona

The Fat Burning Workout

Attention Athletes

Military, Police, Fire,

Personal Trainers Wanted

Custom Fitness?

Yes indeed! I am often asked for very specific customizations of programs and there is nothing wrong with that.

As long as every athlete and fitness warrior understands that you cannot spot reduce (Belly only, legs only, bigger arms only), you can bring out the best of your "trouble spots" with smart, directed, comprehensive and long-term focused programming.  Here is an example of one of US Sports Online Strength and Conditioning's Custom Programs...

Custom Get Lean Programs

The title of each program in the Custom Get Lean Program area gives an idea of what it will help to accomplish. 
Throughout the length of the Custom Get Lean Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts . This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress. 

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

Select a Program

4 Day Get Lean EXPRESS with Arm and Shoulder emphasis. View a Sample Workout of this Program

Week 1 - Day 2 (Wednesday) of Sample Program	Week Difficulty:Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Bench Press	20 reps @ 205 lbs, 20 reps @ 205 lbs, 15 reps @ 205 lbs
	3	Video Dumbbell Incline Bench Press (30 Degree)	20 reps @ 70 lbs, 15 reps @ 75 lbs, 15 reps @ 70 lbs
	4	Video Dumbbell Incline Fly (30 Degree)	20 reps @ 35 lbs, 15 reps @ 35 lbs
	5	Video Cable Upright Row (+)	15 reps @ 105 lbs, 10 reps @ 95 lbs
	6	Video Dumbbell Lateral Raise	20 reps @ 29 lbs, 15 reps @ 32 lbs
	7	Video Dumbbell Rear Lateral Raise	20 reps @ 23 lbs, 15 reps @ 25 lbs
	8	Video Cable Triceps Pushdown	10 reps @ 155 lbs,

There are a total of 48 unique workouts in this 12 week program. Sign up (for US Sports Online Strength and Conditioning FREE for the first 7 days then only $9.99 per month) today to get leaner and healthier in the next 90 days.

Feature Exercise

Barbell Front Lunge Place the bar across your shoulders and trapezius muscles. Step forward 2.5 to 3.5 feet and drop straight down. Try to keep your forward knee above your foot as you lower your body down as far as is comfortable to you, or until your front thigh is parallel to the ground. If your knee moves out in front of your foot you will increase the stimulus to the frontal quadriceps muscles of your leg, but you will also greatly increase the stress to your knee joint. Maintain good posture throughout the lift. Exhale as your push off the front leg and return to the starting position. This is an excellent exercise for developing the muscles in your buttocks and thigh area. View a video of this exercise

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:
Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness programfully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to: US Sports Strength and Conditioning . Just fill out the brief contact form if you would like to get started. Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning
US Sports Strength and Conditioning

Take your Personal Trainer With You Back To School

Students, Parents, and Guardians!

No need for your fitness program to slow down or worse yet even stop because you are headed back to school.

Take your personal trainer with you through the best online personal fitness trainer in the world.

Click here for the free details 

Personal Trainers click here

Bodybuilder? Sure! If you want it bad enough!

Body Building is one of the most difficult sports to consistently achieve success . The rewards can be great if you are willing to dedicate yourself to not only the workout and diet (yes I said diet, but also a corresponding lifestyle. Bodybuilding is one of the few sports where purposeful dieting is a must), then a champions physique is yours for the taking. So let's rock!

-Nate

Body Building

The Body Building Programs were developed with the concepts and knowledge of cutting edge training principles needed to stimulate muscle growth. Volume and intensity changes, rest period manipulations, supersetting, drop sets, contraction speed variations, they're all here! However, the key to success is to not only know what to do but when and how to do it. This is where the concepts of Periodization and individualization come into play. Not everyone can handle the same quantities of muscle work. The sets, repetitions, exercise prescription, and actual weight in the Body Building Programs are based off an initial fitness level and specific strength to bodyweight ratio's. With simple feedback, the progression of the program will follow the bodyÂ’s unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best! Also, the EXPRESS Body Building Programs are great for those that respond best to shorter programs. All of these features create an organized training plan. This takes the guesswork out of not knowing what to do and ultimately, leads to success!

Train Hard!

Select a Program

2 Day Bodybuilding Intro 3 Day Bodybuilding Intro 4 Day Bodybuilding Mass 6 Day Bodybuilding Mass 6 Day Bodybuilding Mass EXPRESS! 4 Day Bodybuilding Mass EXPRESS! 5 Day BodyBuilding (Mass Cycle) Pec, Delt, Tri Emphasis (Split 1) 5 Day BodyBuilding (Mass Cycle) Upper Body Emphasis - No Legs 5 Day BodyBuilding Mass 5 Day BodyBuilding Mass EXPRESS! 5 Day Chest/Legs Power - Back/Bi/Delt/Tri Bodybuilding Combo 5 Day Power BodyBuilding (Mass Cycle) Upper Body Emphasis - No Legs

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:
Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to: US Sports Strength and Conditioning   Just fill out the brief contact form if you would like to get started. Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning
US Sports Strength and Conditioning

Personal Trainers: Train More Clients, Make More, Have More Freedom

The 14 Day Fat Furnace

A couple days ago I sent you an email telling you about my rapid fat loss program called the 14 Day Fat Furnace that’s proven to melt fat fast.

Since that email on Monday, I've been flooded with emails from folks who want to join it so I decided that I'm going to take on 15 new clients into my program and I'm starting it this coming Monday.

Here are some details about the program that you should know before you join:

This is a 14 day training and nutrition (modification) program that's relatively intense. You're going to work hard for two weeks BUT your results are going to come fast and will be significant when you follow the program.

Some people will lose six to twelve pounds during these two weeks and a couple dress and pant sizes.

The program is simple in its brilliance. You'll receive full access to the US Sports Online Strength and Conditioning System commit to working out at your gym, your schedule 3-5 days per week for two weeks, and eat the foods that I've outlined for you in the program. It's simple actually – just read it and eat it and the results will come.

You will experience soreness in your muscles. Nothing too bad, but definitely some soreness letting you know that you just had an awesome workout.

And the nutritional guidance I give you will NOT be anything like a starvation diet. I'm totally against starvation diets. It's actually a decent amount of calories manipulated in a crafty way to help your body burn maximum fat and to retain muscle tone during the 14 days.

I think you'll actually enjoy it.

Now here's the best part of this whole thing... the cost.

Since I'm only taking on a small group of 15 new clients on this program. I've priced it for anyone to afford.

The entire 14 Day Fat Furnace program is Free for the first 7 days and you can continue on the program for only $9.99 per month.

Like I said, the program starts this coming Monday. So if you want to be one of the first 15 people on the program and get a lot of fat burning and muscle toning done in only 14 days- then you need to sign up now by clicking here And Sign up for US Sports Online Strength and Conditioning to lock in your spot for this Monday.

If you have any questions just reply to this email or call me at 5715015306. This program is going to sell out quick at this low price and with the limited number of spots available. So be sure to call me at the number above or reply to this email.

Looking forward to seeing you in the program this coming Monday!

Nathan Lewis CSCS

US Sports Strength and Conditioning
5715015306
ussportsradio@gmail.com

 

"I've lost 20 lbs. 5 dress sizes and over 10% bodyfat" I have seen many results, including increased self-esteem, energy and stamina. It is definitely more than I expected when I began my first session in front of the dreaded squat machine" Donna Trainee for 3 years.

Your Meds Could Be Making You Fat

The effect of drugs on the body's ability to burn body fat and glucose.

Most people forget that any medication, or drug, you take affects your entire body. Some medications increase appetite and food cravings, especially for sweet foods. In contrast, other medications reduce appetite and result in weight loss. Drugs alter taste, mood, ability to digest food, ability to burn fat and ability to maintain a normal workout.

How medications affect nutrients in the body is complicated and poorly understood. For example, some drugs mimic the shape of, and are mistaken for vitamins, so they block any real vitamins from participating in metabolic reactions. Some bind to a nutrient and limit its absorption or, because a drug can reduce the time that food is in the intestine it can limit the absorption time of nutrients.

Chromium picolinate has generated a lot of interest in the strength building environment because limited research shows that moderate increases in chromium picolinate might maintain or even increase muscle mass while fat is lost. Although chromium is essential in protein and carbohydrate metabolism and thus may participate in muscle growth and function, there is no evidence that these "anabolic" effects are significant. In fact, the study that precipitated interest in this product was conducted on six college male body builders. The study has not been replicated and it's mostly media hype, not research or statistical data that supports the strong sales of this compound that is readily available in diets that are high in green, leafy vegetables.

Personal Trainers: Train More Clients, Make More, Have More Freedom
VIDEO Reveals SECRETS to Transform Your Body Faster

[for guys only] natural ways to JACK UP growth hormone

3 Sneaky Ways Your Sleep Habits Are Messing Up

Muscle Growth

By Joseph Arangio, MS, CSCS

Seemingly innocent activities before bedtime can screw up the

natural release of muscle-building substances, like GH and

testosterone.

Sleep Tip #1: Avoid Stimulants

As a general rule, avoid caffeine six to eight hours before

bedtime. Caffeine blocks brain receptors that promote

sleep. "It causes physiological arousal which makes it more

difficult to fall asleep," says Shawn Youngstedt, Ph.D., sleep

scientist from the University of California, San Diego.

Plus caffeine decreases the deep, growth hormone-rich stages of

sleep.

Sleep Tip #2: Reduce Stress

Balancing your checkbook immediately before bed or discussing

business on the telephone is not a good idea.

In addition, watching scary stuff (like The Exorcist... google it)

too close to bedtime might make you anxious and unsettled and make

the transition into sleep tricky. "Anything that causes autonomic

nervous system arousal will impair sleep due to increases in heart

rate, breathing, and sweat production," says Dr. Youngstedt.

Sleep Tip #3: Skip the Nightcap

Sure, alcohol may make you sleepy after dinner, but the sleep that

you get is superficial and hardly restful. Alcohol prevents

you from achieving the deep, restorative sleep associated

with growth hormone production.

And when you don't recover from your workouts, muscle growth

suffers.

If you consume alcohol, moderation and timing are the keys to

ensuring deep, continuous sleep.

Want superhero muscles? One drink, six hours before bedtime, is the

limit.

==================

If you think this can help one of your drinking buddies, pass it

along.

Train hard,

Masteron + TRT‏

Masteron as an Addition to Testosterone Replacement Therapy (TRT)?

Ask Bill Roberts - Q: I am 42-years old and currently on 100-milligrams of testosterone enanthate per week as part of a testosterone replacement therapy (TRT) prescribed by my doctor. I plan on remaining on TRT indefinitely. But I’d like to have a little boost. I am currently 220-lbs but my goal is to return my physique to my younger days when I was a lean 245-lbs. Would adding Masteron help?

Read more: http://thinksteroids.com/articles/masteron-testosterone-replacement-therapy/

Sciroxx – Long-Arm of Steroid Law Enforcement Takes Interest

Two men involved in the domestic distribution of Sciroxx-brand anabolic steroids have pleaded guilty to importing bulk quantities of steroids and ancillary drugs, repackaging them in retail-size units with the Sciroxx label and shipping them to customers in the United States. But the big news is that the U.S. government has been asking their counterparts in Israel questions about Sciroxx. Is the long arm of law enforcement on the move?

Read more: http://thinksteroids.com/news/sciroxx-long-arm-steroid-law-enforcement/

Masteron vs Equipoise – Which is Better to Gain Muscle?

 Is Masteron or Equipoise the better steroid to gain muscle? The answer depends on how it’s being looked at. Are you comparing it by effectiveness milligram per milligram? Or based on the cost of each compound? Or based on the side effect profile of each steroid? Will it be used alone or included in a stack with other steroids?

Read more: http://thinksteroids.com/articles/masteron-vs-equipoise/

Drug Free Sport New Zealand Blames Bodybuilders for Steroids in Sports

The use of anabolic steroids in competitive sports has been blamed on many things including the win-at-all-costs culture and the increasing commercialization of sports. But Drug Free Sport New Zealand believes the real culprits responsible for the rampant use of steroids in sports are bodybuilders! The NZ anti-doping chief claims bodybuilders are selling steroids to athletes who work out at the same commercial gyms.

Read more: http://thinksteroids.com/news/drug-free-sport-new-zealand-blames-bodybuilders-steroids-sports/

Police Make Mistake: Anabolic Steroids Not Really Found at Oscar Pistorius Home

Last week, we heard the news media speculate about "roid rage" causing Oscar Pistorius to kill his girlfriend. But it turns out police didn't even find steroids. They appear to have made an embarrassing mistake. Anabolic steroids were not really found. It appears to be an innocuous product called Testis compositum consisting of animal testicle extracts of homeopathic ingredients. Nonetheless, sports writers still so desperately want to believe steroids caused it!

Save big on IGF-1+ LipoSpray Deer Antler Velvet Spray at SupplementsToGo.com