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!

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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)

Dan Wirth - : Simple Guidelines for Effective Aerobic Training

Dan Wirth -  Simple Guidelines for Effective Aerobic Training

What is aerobic training? Any form of exercise that uses the large muscle groups of the body in a rhythmic and controlled fashion for a given period of time. Energy development and utilization is in the presence of adequate amounts of oxygen. Walking, Jogging, Swimming, Biking, Roller Blading, Stair Stepping, etc. can be forms of aerobic training if utilized at the specific intensity and for the proper duration.

Fundamental Guidelines

• Frequency - 3 to 6 times per week
• Duration - 20 to 60 minutes per session
• Intensity - See guidelines below

Intensity guidelines - There are two common ways to estimate where your heart rate should be at when performing aerobic exercise.
Method 1

Age Predicted Max Heart Rate Method Train at 60% - 85% of age predicted max heart rate. (Ideal range would be 70% - 80%) example: 220 minus age = Age Predicted Max Heart Rate (APMHR) (APMHR) x .6 to .85 = Threshold Training Heart Rate Range 220 - 40 years = 180 (APMHR) 180 x .60 = 108 beats per minute 180 x .85 = 153 beats per minute Threshold Training Range is 108 to 153 beats per minute!

Method 2

Karvonen Method Train at 60% - 80% of age predicted max heart rate. (Because this approach to determining the threshold training heart rate tends to give a somewhat higher value compared to the APMHR the ideal range is 65% - 75%. This equation is a little more involved also :) This formula uses both your Age Predicted Max Heart Rate (APMHR)and your Resting Heart Rate (RHR). This makes it more individualized to you! example: 220 - 40 years = 180 (APMHR) 180 - 63(RHR) = 117 117 x .60 + 63 (RHR) = 133 beats per minute 117 x .80 + 63 (RHR) = 156 beats per minute Threshold Training Range is 133 to 156 beats per minute!

What is anaerobic training? Anaerobic Training is higher intensity exercise that varies in duration. Energy development and utilization is without adequate oxygen delivery. The by-product of anaerobic exercise is Lactic Acid accumulation. Weight training, sprinting, basketball, and high intensity, short duration athletic events are all examples of anaerobic training.
What are the benefits of aerobic and anaerobic training? Increased cardiovascular health, better appearance, reduced blood pressure and heart rate, improved blood profile, increased energy, improved body fat percentage, weight control, and enhanced athletic performance!

Dan Wirth M.A., C.S.C.S. Is the 

Fitness Director US Sports Online Strength and Conditioning

Director of Strength and Conditioning

The University of Arizona

Let's Do This!

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

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. 

Weekly weightlifting improves elderly strength and performance

No surprise here. A good well planned comprehensive strength and conditioning program can help improve anyone at any age. Get your program here. 

NEW YORK (Reuters Health) -- Lifting weights as little as once a week can increase strength and functional performance in individuals aged 65 to 79 years.

In people over 65 years, resistance training "is now recognized as a safe and effective method for strength development and an important contributor to maintaining independence and enhancing physical capabilities," according to Dr. Dennis Taaffe from the Veterans Affairs Medical Center in Palo Alto, California, and colleagues. Their report is published in the October issue of the Journal of the American Geriatrics Society.

The investigators assigned 19 women and 34 men to one of four 24-week regimens: three sets of eight muscle strength exercises once, twice, or three times weekly, or continuation of usual activity alone.

All three exercise groups increased their muscle strength -- ranging from 37% to 42% during the 24-week program -- significantly more than the control group (4%), the report indicates. The exercise groups also experienced an increase in lean body mass compared with the controls without an increase in fat mass.

Interestingly, the team found no difference among the three exercise groups for upper body, lower body, or whole body strength.

As tests of physical function, the exercise groups all performed more quickly in rising from a chair and in toe-to-heel backward walking for 6 meters (nearly 20 feet) compared with the control group, according to the results.

Thus, "participation in resistance exercise twice, or even once, each week achieves substantial strength gains similar to those accomplished in a standard 3-day per week program, and these gains are accompanied by improved neuromuscular performance," the investigators conclude.

"As declining muscle strength and balance promote falls and fracture in older adults, we suggest that a high-intensity progressive resistance training program of only one session per week may prove useful in reducing the risk of falls and, hence, fracture," Taaffe and colleagues propose.

Source: Journal of the American Geriatrics Society 47:1208-1214.

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

Orange juice raises "good" cholesterol

Chock full of antioxidants, OJ is one of the best soft-drink alternatives in the world.

We at US Sports Online Strength and Conditioning advise all of our athletes and fitness warriors to drink a variety of juices. Especially in these summer months. 

 

ATLANTA (Reuters Health) -- Drinking three glasses of orange juice a day increases high density cholesterol (HDL), the so-called "good" cholesterol, and lowers the ratio between HDL and low density cholesterol (LDL) -- the "bad" cholesterol, according to a study presented at an American Heart Association meeting.

A team at the University of Western Ontario, London, Canada, asked 16 men and 9 women with high blood cholesterol levels (ranging from 213 to 325 mg/dL) to drink one glass of orange juice a day for 4 weeks, then two glasses a day for 4 weeks, and then three glasses a day for 4 weeks. This was followed by a 5-week washout period, during Dr. Elzbieta M. Kurowska told Reuters Health that once the subjects were drinking three glasses of orange juice a day, their HDL levels increased 21% and the LDL/HDL ratio dropped 16%. Orange juice also resulted in an increase in folate levels, which are known to cause a drop in homocysteine levels. Cardiologists are finding that high homocysteine levels appear to be a risk factor for heart disease.

"The (cholesterol) effect was still there after the washout period," Kurowska said. While vitamin C levels dropped back down after the end of the study, the improvements in cholesterol persisted, she said. "Maybe these (orange juice) compounds have a prolonged effect," she said.

The researcher added that none of the subjects reported weight gain, "even though this was a considerable increase in sugar (intake)... The subjects compensated by changing their diets in other ways."

Kurowska attributes the effects of orange juice on cholesterol to the flavenoid hesperidin found in oranges. She would next like to study the effects of grapefruit juice on cholesterol. "The primary flavenoids in grapefruit juice are different from those in orange juice," the Canadian researcher noted.

Source: Circulation: Journal of the American Heart Association 1999;100:1958-1963.

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The most Underrated Factor In Fitness..

Did you know that with regular comprehensive exercise programs like those found on the US Sports Online Strength and Conditioning System; it is during sleep that the body breaks down excess body fats to be used by the muscles for the next workout. In essence you can train your body to burn fat while you sleep! That is provided you get enough sleep. Below are some tips to help you sleep better:

Tips for Good Sleep

(AP) - Having trouble getting to sleep at night, or awakening too early in the morning? Experts have these tips, based, in part, on a new study:

• Maintain a regular sleep-wake cycle, even on weekends. Staying up late, with the lights burning, tends to reset the brain's sleep clock, making the body cry out for more sleep when the alarm sounds Monday morning.
• If awakened during the night, try to remain in bed, with the lights out and your eyes closed. This will help sleep return and will not affect your normal sleep-wake cycle.
• If you must get up, keep the lights as dim as possible. Bright lights tend to reset the brain's sleep clock. One hour of bright light exposure at night shifts the clock forward by about 10 minutes.
• Avoid alcohol, tobacco and caffeine before bedtime.
• If sleeplessness is caused by a disorder, treat that disorder specifically instead of trying to force sleep with pills.
• Afternoon or early evening naps may make it harder to fall asleep at the regular time.
• American travelers who fly overnight to Europe should try to nap immediately upon arrival. After a few hours of sleep, get up and walk in the sunlight. This will help reset the body clock to European time.

Copyright The Associated Press. All rights reserved.

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"

• 5/5 stars August 2, 2014
  
  
  Hi my name is Tawan Downs from Detroit Mi, a student athletes for UAPB last summer I was recovering from a back injury. The pain in my back was serious, but working with Mr. Lewis the pain in my back is gone. I'm 100% ready for the season. Working with Mr. Lewis I lost some weight and gain alot of strength preparing me for the season I can honestly say I'm going into in the best shape I've ever been in. I recommend him to anybody he will work with you and no rush but will help you finish your program. Thank you so much Nate Lewis and looking forward to working with you in the future.
  Tawan D.
• Thanks Tawan! Click here to train with Nate and our team of top notch strength coaches and pro athletes today!

Pre-Workout Snacks: What's the Best?

Hi there Nate Here!

This is one of the most frequent questions I get from Athletes and Warriors! I pray this helps.

(Prevention Magazine) Many exercisers wonder if they can get a pre-workout energy boost from food. But what can you eat that won't slow you down? And how much is too much? We asked the experts to compare two favorites -- energy bars and bagels. Here's what they found:

Bagels: Cheap, easy to find, satisfyingly crunchy (if you toast them).

Energy bars: Shiny wrappers, cool names, make you feel really athletic.

Which should you choose as your workout partner?

Performance: In a small study, David Pearson, PhD, of the Ball State University Human Performance Lab in Muncie, IN, failed to find a performance difference between cyclists who ate a bagel and those who ate a sports bar for breakfast before a workout on an exercise bike. "There was no recognizable benefit from the energy bar versus a common complex carbohydrate (i.e. bagel)," he says (Journal of Strength and Conditioning Research, November 1996).

To explore this issue further, we collected some information and did a little testing on a typical bagel and two popular sports bars:

Frozen Bagel PowerBar Clif Bar Size and Type 3.5 in. (plain, poppy or onion) 2.25 oz (banana) 2.4 oz (apple-cherry) Price: $0.33 $1.69 $1.29 Nutrition: Calories 195 230 250 Fat 1 g 2 g 2 g Calcium 5% Daily Value (DV) 30% DV 4% DV Iron 14% DV 35% DV 10% DV Vitamin C 0% DV 100% DV 0% DV

Bagel Energy Bars Size: Fits in purse or gym bag Fits in pocket, purse, gym bag Sit-test: Uncomfortable to sit on, gets crushed, leaves crumbs on pants Barely noticeable when sat on. Virtually invulnerable to crushing

Conclusion: If you like the taste, convenience and the extra nutrients of the bars, fine -- just keep an eye on their fat (some have more than 2 g.) and calorie content. But if you want an inexpensive source of carbohydrate energy for your next workout, the lowly bagel is up to the challenge.

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

Tawan Deshawn Downs Thank you so much for everything Im an student athlete in Detroit, MI with a serious back injury and wow with 11 weeks of Mr. Lewis training (using the US Sports Online Strength and Conditioning System) I'm ready to get back on the field my strength in my back increase, my speed increase a little, i lost some weight, and i can see my abs coming in lol

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

Jacked Pack Steps Up To Help Student-Athletes

From Nate Lewis CSCS US Sports Strength and Conditioning:

Enjoy the revolution in Nutritional Supplement Shopping!

JackedPack is now Supporting our Athlete Video Page and More! So please be free to shop there now!

Your Site for Supplements and Fitness  View this email in your browser If you've ever visited a supplement store, you know how expensive supplements can be. Plus, there are a million brands selling a million similar products. For this reason, JackedPack was created. JackedPack is a monthly subscription pack full of supplement samples and more from the best sports nutrition brands available. If there is a type of supplement (pre-workout, protein, recovery formula, BCAA, fat-burner, etc.) or specific brand that you've wanted to try out before buying, it's been included in a JackedPack. They have three different sized packs and you can choose what type of contents you receive based on your fitness goals. So whether you're trying to pack on muscle or shed some fat, there's a pack tailored to you. Also, everyone of their members receives a monthly $10 voucher to their full-size store. So if you find something you like through their packs, or already know what you like, you can buy it at the lowest price possible. Their online selection is HUGE! Even if you don't subscribe they boast some of the best prices available online! Check out their site here: www.JackedPack.com Facebook Twitter Instagram YouTube Pinterest Copyright © 2014 JackedPack.com, All rights reserved. unsubscribe from this list

Today's feature exercise: Barbell EZ Lying Triceps Extension

This week we are getting down to the 'Ole Skool' exercises as summer fast approaches we know your iron pumping will greatly increase!
Train properly and be sure to use good form. You will not only look better, you will also be less likely to become a gym casualty from going hard the wrong way.

Barbell EZ Lying Triceps Extension	View Video
Exercise Description:
Grasp the EZ Bar on either the inside bend or the outside bend of the bar. This will depend on your body and what feels best. Keep your upper arms and shoulders stationary as you bring the weight down to a position just slightly behind your head. Keep your elbows inside. Don’t let them flare to the outside during the lift. Exhale as you extend the weight back up to the starting position. This exercise is the key for developing the inner or long head of your triceps muscle and by using the EZ Bar you can reduce any negative pressure on your wrists and elbows.  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

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

Today's feature exercise: Dumbbell Jump Squats

Here is today's Feature Exercise Available in many Sports Specific Programs of the US Sports Online Strength and Conditioning System:

Grasp a dumbbell with each hand (both dumbbells should weigh the same). Stand up straight, place your feet shoulder width apart, and bend your knees slightly. Keep your feet flat on the floor and turn your toes out slightly. 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. Hang your arms directly at your sides. Rotate your palms so that they are facing inward toward each other. Keeping your feet flat on the floor, sit your hips back (like you are going to sit in a chair), bend your knees, and lean forward slightly at your waist. Breath in during this phase of the exercise. You will lower yourself fairly quickly. Lower yourself until your knees are bent approximately 90 degrees. At this point, your knees should be directly over your toes, your hips should be sitting back, and your chest should be directly over the middle of your thighs. Now, you will immediately jump straight up. Breath out during this phase of the exercise. Upon landing, immediately begin your next repetition.

View a video of this exercise

Nathan Lewis CSCS US Sports Online Strength and Conditioning

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 Online Strength and Conditioning to Sign Up FREE for the first 7 days

Ergogenic Effects Of Creatine

By ELSEVIER, PARIS

Objectives. - In the last few years many athletes and persons engaged in recreational sports activities have begun using creatine supplementation. Creatine feeding is possible by oral administration of creatine monohydrate. The objectives of this paper are to recall the mechanisms by which creatine might improve performance, to discuss the known effects of creatine supplementation on exercise performance, and to examine its side effects.

Topics. - The rate of turnover of creatine for a 70 kg male has been estimated around 2 g/d. Creatine is partly supplied by the diet that provides I g/d through meat and fish. Recent studies have shown that ingestion of about 20 g of creatine monohydrate per day is able to modulate total muscle creatine, free creatine and phosphocreatine. The aim of this article is to provide an overview of recent knowledge on the effects of creatine supplementation on exercise performance. Many studies demonstrate that creatine supplementation has beneficial effects on performance of short-duration exercises, during repeated isokinetic or isometric contractions of the quadriceps muscle, jumping or high-intensity cycling exercises. The beneficial effects of creatine supplementation on performance capacity are strongly related to the efficacy of the treatment for enhancing muscle creatine pool. If is thus clear that phosphocreatine stores play a key role for ATP resynthesis during muscle contraction and recovery. The improvement in performance following creatine supplementation is dependent on the characteristics of the exercise. It has been suggested that human skeletal muscles have an upper limit for total creatine concentration. In contrast with sedentary subjects, in athletes and well-trained subjects who have high initial total creatine concentrations in skeletal muscle, only a slight improvement in exercise performances is expected. Taken together, the results of most studies published to date suggest that only performances of repetitive high-intensity exercise bouts are positively affected by creatine supplementation. During this type of exercise, the expected increase in total creatine contributes to the fast resynthesis of phosphocreatine during recovery. Until recently, it was well accepted that except for a slight increase in body weight, no adverse effects have been associated with creatine supplementation. However, a recent report described a clinical case of renal dysfunction that was associated with oral creatine supplementation.

Nathan Lewis CSCS US Sports Strength and Conditioning's WorkoutEngine

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's WorkoutEngine And click on the 30-Day Free Trial To Get Started