The Great Plan To Get Into Great Shape!

Nathan Lewis US Sports Strength and Conditioning

Athletes> The Fat Burning Workout> Police, Fire, Military > Warriors

If it's time to get serious about your fitness program, you need a structured program tailored to your goals and abilities. 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 time constraints. Features include:

Fully customized exercises, sets, reps and weights. Videos demonstrating proper technique for every exercise. Routines utilizing equipment available to you — home or gym! Personal contact with me anytime via built-in email system. Integrated feedback loop for precise program monitoring.

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 to get started. Personal Trainers: Train More Clients, Make More, Have More Freedom 5/5 stars September 30, 2014 Working with Nate is great! He's very encouraging and pushes you to get the results you want. I wanted to get back in shape and join a hurling team, a sport Nate had never heard of, and within 2 days he researched and formulated a custom workout for me concentrating on movements & muscle groups hurling uses. Jennifer M.

Sweating and fat loss.

Don't sweat the sweat. Its good to sweat mind you, but really all that means is that your body temperature is rising. Not an indicator of fat loss.  -Nate

Many people think that when they sweat while they're working out they're losing fat. It's not true. When you sweat during your workout you're losing water. If you weigh yourself before your workout and then again afterwards, the difference between the two is water weight, not fat weight.

How much fat you "lose" during exercise depends on several factors. These include fitness level, body mass, the duration and intensity of your workout, and when you ate your last meal. Wearing plastic pants or a fleece sweat suit won't make you lose fat weight more quickly than if you dress comfortably. Wearing excessive clothing during exercise may interfere with the body's ability to cool itself and result in mild to severe heat illness.

VIDEO Reveals SECRETS to Transform Your Body Faster

Another common myth about sweating is that it rids the body of toxins. Sweat is nothing more than water, salts, and ureas. The body isn't detoxified when it sweats; the only thing it gets rid of is water and a few salts.

Your ability to sweat is not a measure of your fitness. Sweating is nothing more than the most efficient factor in your body's temperature regulation ability. Some people sweat more than others.

The most effective way for you to keep your "sweat mechanism" healthy is to drink plenty of water before, during and after exercise. Then you don't have to worry about overheating, dehydrating and feeling awful after you work out!

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

Tendons, Ligaments And Bones

Remember when you strengthen muscle, you also have the opportunity to strengthen connective tissue. Thus, as you are getting stronger, you are also reducing the chance of injury.  -Nate

At both ends of every muscle, the fascia covering the muscle tapers to form a strong, rope-like length of connective tissue called a tendon, which is connected directly to one of your bones. One end, which connects to a relatively unmoving skeletal part, is the origin of the muscle. The point where it's attached to a moving bone is the insertion of the muscle. (The bicep's insertion is in the forearm, near the elbow.)

When a muscle contracts, it pulls its origin and insertion closer together. Often a muscle is attached to two adjacent bones whose ends are joined together in a closed, fluid-filled capsule known as a joint (your knees, elbows, shoulders and knuckles are all examples of joints). Contraction of the muscle creates movement around the joint, allowing the pushing and pulling motions that make up physical movement.

Most often, this movement involves a shortening of the involved muscles, such as when you lift a heavy weight off the ground. This is called a concentric contraction. If the opposing force is greater than the muscle force however, the muscle may actually lengthen as it works to contract. For example, when you lower a heavy weight down to the floor, your bicep muscle lengthens even though it's tensing. This is called an eccentric contraction. Finally, if the muscle doesn't change length at all during the contraction, when you push against a stationary wall, for instance, the result is an isometric contraction.

VIDEO Reveals SECRETS to Transform Your Body Faster 

Other types of connective tissue also help to create smooth, controlled movements. Ligaments are tough, elastic bands that connect the bones together and help stabilize a joint. The best way to think of ligaments is as tethers that hold the bones together at the joint. The ligaments help guide how the bones move in relationship to each other. Nerve receptors in the ligaments and tendons also send information to the brain, to help regulate the intensity of muscle contractions. Fluid-filled sacs, called bursas, cushion and lubricate your tendons as they slide back and forth over your bones.

Because tendons, ligaments, bursal pads and joints all take longer to adapt to activity than muscle fibers, these connective tissues are particularly vulnerable to inflammation, tears or other injury, especially from any type of repeated movement, whether it's walking, hitting a tennis ball or typing at a word processor. Avoiding such overuse injuries is one of the keys to maintaining a lifelong exercise routine.

From John Hopkins Health

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

sneaky little blood sucker

Just got this from our friend and US Sports Strength and Conditioning Partner Trainer Joe Arangio.

Had to share this because a lot of us (myself included) will be convicted by this and further convinced to make a change in our lives. Enjoy! 

-Nate

Five years ago we are out to dinner with two other couples. One of
the guys is my age (let's call him Jon) and he knows I'm a
Tactical Strength and Conditioning Coach.

Jon reads my emails and I gave him one of my books a few months
earlier.

I know he had been working out infrequently at the police academy
and "doing WeightWatchers" and when I asked how it was going, he
went into the same old song and dance I've heard a thousand times...

"Man... I'm so busy, I just don't have time."

By the way, Jon's definition of "working out" involves 10 minutes
of treadmill walking followed by random exercises on machines.

Occasionally he'll do required physical fitness testing. But he
doesn't care too much about how well he does because the police
department can't fire him for being overfat and unhealthy.

I guess they're afraid of lawsuit and other lawyer stuff.

Simply put, he does not follow a structured plan nor he does he
have a coach.

This is strange because Jon is a college-educated guy and he
knows exactly what he SHOULD do. He can afford to hire a coach.
But humans are hardwired for laziness (me included) and he is being
selectively lazy when it comes to his health.

Remember that Jon is in law enforcement. And his life, and
the lives of others, depends on his mental and physical ability
to win all of his fights.

By the way, in other parts of his life, Jon is an uber-motivated,
nose-to-the-grindstone type of guy.

Jon is married with two kids and a great career. 

But he struggles with overeating, and as a result, maintains around
40 extra pounds of bodyfat on his athletic frame. This places Jon
in the "obese" category, according to the Centers for Disease
Control and Prevention.

Some backstory:

Jon lives in an area of the United States that accepts
obesity like it's no big deal.

Yes, it seems like everyone in Jon's hometown is overweight or
obese, or even morbidly obese, including the law enforcement
professionals.

Don't believe me?

Note that the top-two employers in Jon's town are BOTH hospitals.

Now I'm no conspiracy theorist, but hospitals make a ton of cash
by treating PREVENTABLE disease. If you are overweight, the
probability of developing these life-threatening diseases
increases significantly:

*High blood pressure
*Diabetes
*Heart disease
*High cholesterol
*Cancer
*Infertility
*Back pain
*Joint pain, etc, etc

Sadly there's NOT a lot of money to be made in preventing the
disease that often goes hand-in-hand with having a bunch of
extra bodyfat.

Also, if you have chosen to serve and protect, as a cop or soldier,
the single factor that determines your survivability in a
life-or-death situation, more so than any other, is how well you
have prepared for the unexpected.

Who would you rather have in your squad car, or in your patrol:

Officer Stubborn?
6'2" 240 pounds at 30% bodyfat
Weak, helpless, and unsure of his abilities

Or this guy?

Officer Smart
6'2" 240 pounds at 12% bodyfat
Strong, powerful, and confident

And NOBODY wants to work with the overfat, out-of-shape guy because
there's a strong possibility that he will become a liability during
the moment of truth.
...back to the dinner story.

"Okay," I said. I'm not his coach so I just let it go.

By the time dessert came, the conversation gently eased over to the
topic of favorite television shows and networks.

He said, and I quote verbatim, "I LOVE CNN - I watch it for at
least two hours a night. I never miss it."

Really? Really???

Did you really just say that?

Just sixty minutes earlier you said you have NO TIME. And now, you
are telling me you spend two hours a night, on your sofa, watching
TV?

So you DO have time; however, your priority just happens to be
watching TV for two hours instead of respecting your body by taking
care of your health.

Again, I did not judge him. Nor do I judge you.

If you would rather watch TV than lose dangerous bodyfat -- that
will eventually steal your joy and freedom -- then I am happy for
you.

Everyone is on their own path in life.

And I'm not hating on TV. Sharon and I have our share of shows
we watch on Netflix. And we love date night at the movie theater.

But here's a little secret...

You DO have time.

You can choose to set your alarm 45 minutes earlier (or go to sleep
45 minutes later) and in about 45 minutes you can get a total-body
workout that requires NO equipment...

*5-minute dynamic warmup
*17-minute resistance training
*17-minute metabolic conditioning
*5-minute recovery

If you truly want it bad enough, you find the time and eliminate
the excuses.

You see, your excuses are the sneaky little blood suckers in life.
Stealing your energy and leaving you exhausted, empty.

I'm not here to coddle you - you subscribe to my emails. And you
invest in my books to hear the TRUTH. The truth about what it takes
to live the rest of your life on your own terms.

The question is... will you find the time to perform these 
Tactical Bodyweight Workouts? Or will you make excuses?

Get the Bodyweight-Only Training System Used By Smart Tactical Athletes

Did I mention that you'll get a nutrition blueprint based on your
main goal: fat loss or muscle gain. I've outlined everything you
should be doing from dawn to dusk. 

There's even done-for-you DAILY muscle-gaining or fat-loss meal
schedules for you to follow based on if you train in the morning,
noon, or at night...

Get the Bodyweight-Only Training System Used By Smart Tactical Athletes

Train hard and stay safe,

Coach Joe


P.S. If you want to hear what Jon is doing now - I'll update you in
an upcoming email.

P.P.S. If you know someone who would be a good fit for this simple
bodyweight-training blueprint to help you gain strength, boost
power, and rebuild your body, go on and forward this email. They
will thank you for it. 

Joseph Arangio
Tactical Workouts for Military and Law Enforcement

5 F REE Videos: SECRETS for Building Tactical Muscle
[INSTANT ACCESS] ==>> http://www.TacticalWorkouts.com

See You Monday!

Hey, I sent you a couple of emails about the "16 Day Sexy Slim Down" starting Monday.

I have two spots left and I wanted to make sure you got in.

16 days from now you're going to be a new sexier, slimmer you...

And you're gonna LOVE IT!

NO MORE EXCUSES!

Like I said, the 16 Day Sexy Slim Down starts Monday [10/20/2014live online]

So just click here and I'll get you all dialed in.

Just picture stepping on that scale and being 8-12 LBS Lighter...

Fitting back into your "skinny jeans"...

And seeing the new sexier, slimmer YOU in the mirror.

Ah, you're going to feel so PROUD of yourself :)

Anyone can commit to just 16 days, right?

Besides, I've made the whole thing FREE.


Don't you owe it to yourself to see how this amazing new system can help you achieve the body you deserve?

So just take two seconds and click here and I'll get you scheduled in for Monday.

You'll be so glad you did.

Nathan Lewis (CSCS)

Slow vs. Fast Barbbell Squat Training

Advanced Article on Slow vs. Fast Barbbell Squat Training

By Morrissey MC, Harman EA, Frykman PN, Han KH , Early phase differential effects of slow and fast barbell squat training.

To examine the importance of resistance training movement speed, two groups of women (24 years old, +/- 4 years, 5 ft. 4 in. tall +/- 2 in., 130 lbs. weight +/- 15 lbs.) squatted repeatedly at 1) 2 seconds up, 2 seconds down (slow); or 2) 1 second up, 1 second down (fast), doing three warm-up sets and three eight-repetition maximum sets, three times per week for 7 weeks. Tests included force platform and video analysis of the vertical jump, long jump, and maximum squat, and isometric and isokinetic knee extensor testing at speeds from 25 to 125 deg/sec.

The groups improved similarly in many variables with training but also showed some differences. In the long jump, the fast group was superior in numerous variables including knee peak velocity and total-body vertical and absolute power. In the vertical jump, fast training affected the ankle and hip more (e.g., average power), and slow training mostly affected the knee (average torque). In isokinetic testing, the fast group improved strength most at the faster velocities, while the slow group strength changes were consistent across the velocities tested. Although both slow and fast training improved performance, faster training showed some advantages in quantity and magnitude of training effects.

 The Fat Burning Workout

Attention Athletes

Military, Police, Fire,

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

Working Out After Surgery

Depending on the surgery, there should always be some consideration for a rehab program. -Nate

How Long Should You Wait?

(Prevention,)

QUESTION: I usually do a combination weight training and cardio workout every other day. But I just had surgery to remove my appendix. How soon can I go back to working out, and what should I do to get back up to speed?

ANSWER: Your doctor is the best person to advise you on when it is safe to resume exercising. Every body and every surgery is different so there isn't one simple answer. But once you get your doctor's OK to start working out, ease back into it to avoid soreness or injury.

As a general rule, the amount of time you missed exercising should equal the amount of time you give yourself to return to your previous level. For example, say you were cycling 15 miles in an hour before you were laid up with an injury for four weeks. Your first week back do only 10 or 15 minutes at a slower than normal pace. The next week increase your time to 30 minutes, and then 45 minutes the following week. By the fourth week, you should be able to put in an hour, but don't push your pace. The following week you should be back up to speed.

Most importantly, listen to your body. If you're feeling tired, back off a bit. If you experience any pain or problems, see your doctor. Don't worry. Your desire to get back on track is a good sign that you'll be back to your usual routine before you know it.

The Fat Burning Workout

Attention Athletes

Military, Police, Fire,

The Round-The-Clock Fat Burn Revealed!

Getting lean fast is not easy, but follow this program to burn fat and get your "Lean On" as quickly as possible. Only available through US Sports Online Strength and Conditioning:

Metabolism Booster Workouts

The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during and AFTER a workout. Studies have shown that combining cardiovascular interval training with weight training will enhance the rate at which the body burns calories for up to 10 hours after an exercise session. There are short bouts of aerobic exercise strategically placed within a workout. This makes the program more exciting because there is constant movement and there is no "down time". Just choose between the standard Metabolism Booster Programs, Dumbbell Oriented Metabolism Booster Programs, or focus on a specific area of the body. The Metabolism Booster Program for the entire body will address all body parts, or look into the Metabolism Booster Program in which the exercises are put together so training on consecutive days can occur without running into overtraining problems. 

Throughout the length of the Metabolism Booster 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. 

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! Have fun and get healthy!
Click here to get your customized Metabolism Booster Workout Today!
View a sample of one of our programs here

Excess calories, not sugar, make people fat

Simple equation: If you burn more calories than you intake, Your 'trained body' has to adapt, by buring fat. All US Sports Online Strength and Conditioning Programs come with our state-of-the-art nutritional meal planning software. Sign Up Today. Try it FREE

-Nate

NEW YORK (Reuters Health) -- There is no link between obesity and sugar intake, according to two studies presented this week at the North American Association for the Study of Obesity annual meeting in Charleston, South Carolina.

"The bottom line is increased calories are the culprit" behind obesity, not sugar, Dr. Maureen Storey said in an interview with Reuters Health. "Choosing smaller portions is difficult," she added, but "people need to eat less and exercise more."

Storey and Dr. Rich Forshee, of Georgetown University in Washington, DC, studied data from a survey conducted by the US Department of Agriculture (USDA). They constructed a model that estimated how closely people follow the USDA Food Guide Pyramid, and the percentage of the US recommended daily allowance of selected nutrients they consume, based on the amount of added sugars, carbohydrates, protein, fat, and alcohol they consume.

According to the model, "added sugars have a minimal... negative effect on consumption of most of the food groups and nutrients," Storey and Forshee report. The researchers found that alcohol had a much larger negative effect on diet than sugars.

"According to our model, it would take 1,695 additional grams of added sugars or 43.5 (12 oz.) cans of soda pop to replace one serving of dairy foods," the investigators explain. In comparison, "an additional 182 grams of alcohol, the equivalent of 14 (12 oz.) cans of beer or 18 (3.5 oz.) glasses of red wine, reduced the predicted number of dairy servings by one."

"Pragmatically, added sugars have virtually no effect on diet quality whereas other dietary components, such as alcohol, have a relatively greater negative impact on diet quality," Storey and Forshee conclude.

In the second study, Dr. D.R. Keast and colleagues, of the Michigan State University in East Lansing, asked nearly 16,000 adults about their consumption of sugar, fat, carbohydrates, and total calories. They also measured the participants' body mass index (weight divided by height).

Keast's group reports that obese adults consumed fewer total calories than non-obese adults, but fat made up a higher percentage of their calories. The obese adults obtained a lower percentage of their calories from carbohydrates and total sugars than the non-obese adults.

These results held true in both men and women, the investigators say. The research team concludes that there is a "seesaw" relationship between sugars and fat: as fat intake goes up, body mass index goes up, but as sugar intake goes up, body mass intake goes down.

How Your Body Responds To Exercise

The more you know about exercise and the different intensities, the better you can apply these principles. At US Sports Online Strength and Conditioning, we design and deliver customized workouts to take advantage of the different applications of exercise and varying intensities. 

-Nate

When you lace up your exercise shoes and head out the door for your morning walk, or push off from the wall of your favorite swimming pool, you're responding to the orders of your conscious brain to move your muscles in a more vigorous way. As soon as those movements begin, however, a number of rapid, automatic changes also occur throughout your body.

Your working muscles immediately start to burn more energy to fuel their contractions. They do this by stepping up the conversion of oxygen and nutrients into ATP (the fuel that all cells run on) inside each individual muscle cell.

During sustained, aerobic activity, like a brisk walk or steady running, your working muscles might use 15 to 25 times more energy than they do at rest, burning carbohydrates and stored fat in about a 50-50 mix. During an intense, short anaerobic effort, such as running a 100-yard dash or sprinting the length of the swimming pool, your muscles may require up to 120 times more energy than at rest!

Your heart immediately begins to beat faster in order to pump more blood to your muscles and other body tissues. During vigorous exercise, your heartbeat may rise to 150 beats per minute or more (compared with 70 or 80 heartbeats per minute at rest, for the average person).

Why this happens: As soon you start a physical activity, nerve receptors in your blood vessels, muscles and joints signal your sympathetic nervous system to release epinephrine (adrenaline) and norepinephrine (noradrenaline) into your bloodstream. These quickly act to speed up your heartbeat. The brain's cortex also contributes to this speeding up, in fact, scientists have found that people's heartbeats begin to beat faster even before they start to exercise, as the brain anticipates what's about to happen.

Whereas the average heart pumps about five liters of blood per minute at rest, the amount may increase to 20 liters per minute during vigorous exercise. (The hearts of trained endurance athletes have been measured to pump as much as 40 liters in a minute!)

Your blood vessels also go through rapid changes when you start exercising. Stimulated by nerve and chemical signals, the walls of the arteries leading to your working muscles relax, causing the arteries to widen. At the same time, peripheral veins constrict, forcing more blood into your central circulation. The smaller arterioles leading to your muscle fibers also widen, and millions of dormant capillaries (which feed blood directly to the fibers) open up. (At rest, only about one in every 30 capillaries is open.)

The result of all these changes is a vastly increased flow of blood (along with the all-important oxygen and nutrients it carries) to your exercising muscles, including your heart muscle, which receives several times more blood flow than it does at rest. This blood flow is maximized when each muscle relaxes, and then stops as it contracts, creating a "milking" action that helps pump blood throughout your body as you move.

Increased blood flow to the skin during light and moderate exercise provides an enhanced cooling effect (you'll start sweating more heavily, as well). Meanwhile, blood flow is temporarily shunted away from the kidneys, liver, digestive system and other organs not directly involved in exercise.

Your lungs also begin breathing faster and more deeply, supplying your body with more oxygen. This response results from a wide array of stimuli, including a rise in blood carbon dioxide (the by-product of utilizing more oxygen), increased body temperature and messages sent from chemoreceptors in your body's periphery.

At rest, about 12 pints of air pass in and out of the average person's lungs every minute. During vigorous exercise, this rate may increase to as much as 200 pints per minute.

Your metabolic rate,which depends on how many calories you're burning, goes up anywhere from four to 20 times your resting metabolic rate, depending on how hard you exercise.

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

Bad News :(

Hi, Nate here again, 

Three days ago I told you about my new 21 Day Rapid Fat Loss Program that starts 09/01/2014. 

Well, the response to my 21 day rapid fat loss online bootcamp has been huge. 

I have more information for those of you who want to start this fun 21 day life changing program. 

Here's the deal. We only had room for 12 new participants (as this online camp will run concurrent within our existing bootcamp) ...now there's only 4 spots remaining. 

The 21 day rapid fat loss online boot camp is where you get a customized  bootcamp-style workout that will last (three weeks) and starts 09/01/2014. The best results will come if you commit to training 3-5 days per week. 

Call in sick to work for those three weeks if you have to (just kidding). 

Since it's a custom class everyone will participate at their own level so it doesn't matter what shape you're in... you're going to get amazing results during these 21 days. 

Here's what you need to know:

• Bootcamp times will be on your schedule, at your gym, fitness center, home or favorite workout space . (We ask that you commit to at least three days a week for best results)
• We're making it FREE from our regular class price of $299 (in person) down to  for this special 21 day bootcamp and after 30 days its only 66 cents per day.
• We're also including a free 21 day personalized, calorie and life style specific meal plan to help you get even faster results.

Since the response to this was bigger than I anticipated and since we only have room for 4 more participants we are doing the registration on a first "click" first serve basis. 

We want to get everyone registered for this 21 day fun fest as soon as possible. So here is what you need to do to get in on the action. 

Click here and we will get you registered and squared away. 

Remember, there are only 4 spots available so it's all about first come first serve. 

A Complete Fitness Program

The basic components of a sound fitness program are below. Put these components into a progressive plan for maximum results. The trainers and coaches of US Sports Online Strength and Conditioning can  design and deliver your customized strength, cardiovascular, flexibility, and nutrition program complete and ready for you to implement in 24 hours or less. Click here and fill out the free fitness profile form to get started. And then prepare for fitness success!

-Nate

Types of Exercise

From John Hopkins Health

Fitness is most easily understood by examining its components--cardiovascular endurance, muscular strength, muscular endurance and flexibility.

Cardiovascular endurance is the body's ability to do large muscle work, i.e. moving the body over a period of time. This ability is dependent on the cardiovascular system's ability to pump blood and deliver oxygen through your body. Cardiovascular endurance should be a central component of your overall fitness program. Improving cardiovascular endurance increases your supply of oxygen and energy to your body. It also decreases your risk of heart disease, stroke, high blood pressure and other life-threatening diseases.

VIDEO Reveals SECRETS to Transform Your Body Faster

When a heart is well-conditioned, it is like any other muscle--it becomes stronger and more efficient. A normal heart beats at a rate of approximately 70 beats per minute at rest or about 100,000 beats a day. The well-conditioned heart can actually beat as few as 40 times a minute at rest or approximately 50,000 beats per day. A well-conditioned heart conserves energy, and can supply oxygen-rich blood to the rest of the body with half the effort.

Strength is the ability of a muscle or group of muscles to exert an amount of force, typically in a one-time burst of effort. Weight-lifting (or "resistance training") is a classic example of strength-training because it increases muscle strength and mass, as well as bone strength, by placing more strain on muscles and bones than they are used to. When you lift weights, muscles are forced to meet that challenge by generating more force-generating proteins to feed the "fibers" that grow during exercise.

Most muscles have a combination of two types of fibers that are challenged during strength-training activities: Fast-twitch fibers provide the explosive force needed for weight-lifting or activities such as sprint racing. Slow-twitch fibers are for endurance, such as the ability for muscle to withstand fatigue. Most muscles have a 50-50 blend of fast-and slow-twitch fibers, but others have an advantage one way or the other. When you make muscles work harder, you actually tear these fibers. As they rebuild, they get stronger and bigger, resulting in harder, tighter and larger muscles.

Muscle Endurance is the ability to resist fatigue and continue to exercise over long periods of time. While strength-training is needed to maintain muscle strength, endurance training is required to achieve stamina. Muscular endurance is the ability of muscles to continue working strong without rest, such as the ability of a quarterback to throw long pass after pass.

Flexibility is the ability of joints and muscles to achieve a full range of motion. This results in the preventing injuries and helps keep your body feel comfortable after exercise. Despite popular opinion, there's no evidence that you should lose flexibility as you build muscle.

Unfortunately, there is truth that the natural aging process can rob you of muscular strength, endurance and flexibility--if you don't maintain them. That's why a regular fitness regimen becomes increasingly important as you age.

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

The 21 day fitness solution

Hey, Nate Lewis here, 

I've been getting a lot of emails asking if we have fast solution to help with the shrinking the waist, hips and buns area... 

... while there is no quick fix (I don't care what the infomercials claim) I did go to the drawing board and crafted a new 21 day rapid fat loss program that's right up your alley – if you want fast results. 

You probably know that our online boot camp is pretty much full, but we do have room for another small group so I thought I'd let you know that my NEW 21 Day Rapid Fat Loss program starts [09/01/2014] and the best part is that the 21 day program is FREE for the 21 days and INCLUDES a 21 day meal plan program. 

The only catch is that the camp is almost full and we can only take on 12 more participates. So if you're ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Loss Online Bootcamp. 

Here's how to register... 

Just click here and secure your spot on the 21 Day Rapid Fat Loss Online Bootcamp and you will be all dialed and ready for Monday or just go to this special 21 Day registration page: Here

The class will take place [Monday September 1, 2014] 

Looking forward to seeing you there! 

 Like I said we only have room for 12 more participants for the 21 Day Rapid Fat Loss program and since this email is going out to over 2100 fitness warriors all over the world I'm sure it will fill out quickly.