NPC News Featuring: IFBB Women's Physique Pro Natalia Coelho Nutrition Prep Tip on US Sports Net!

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US Sports Online Strength and Conditioning System- Galaxy Fitness Competitor Program

For those wanting to compete in a contest like the Galaxy Fitness Competition this program will definitely help. It incorporates strength and Olympic power exercises, plyometric exercises, and some intense core stabilization movements. It will get you ready to compete! 

Throughout the length of the program, the manipulation of the sets and repetitions for each exercise will be based on proven periodization concepts that involve changing the intensity and the volume of the workout. 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! Click here and fill out the fitness profile form to get started

IFBB Figure/ Women's Physique Pro Natalia Coelho Nutrition Prep Tip interview by Frank Sepe for npcnewsonline.com

Free weights vs. circuit training.

Hello Athletes and Warriors! I pray all enjoyed and are continuing to enjoy this Holy season. And as many of you start to turn your focus on your fitness goals for 2017, let's take a look at an age-old concept making a major comeback in the realm of fitness. Isn't it funny how no matter how much the fitness world has gotten so seemingly sophisticated the foundations are the same? Take the resurgence of circuit training like in new programs like Crossfit and others; just take the same basics and re-package them to look like the hippest trip on Earth all of a sudden. Free weights vs. circuit training. Circuit training is a form of fitness training that takes the participant through a series of exercise stations with relatively brief rest intervals (15 to 30 seconds) between each station. Circuit training was designed to enhance muscular endurance and reduce the amount of time in the gym. Therefore, exercise machines are primarily used in a circuit program and they are very effective for this purpose. The key to success when engaged in a circuit program is to set the workload at each station for 50 to 70 percent of your individual strength levels. "Old timers" in the gyms laugh at the resurgence in the use of free weights--tools they used long before machines with "captured" weight stacks came to the gyms. Training with free weights is becoming more popular than ever because they work and they are fun. Free weights, unlike machines, enhance balance, coordination and power. They do, however, require greater instruction and you will find this guidance and instruction with your custom Fitrex fitness programs and exercise videos. The results are well worth it! Get your circuit training program from US Sports Online Strength and Conditioning. Click here, fill out the fitness profile form to get started today! P.S. Our Student-Athletes are training hard year round to be their best! Let's take a video look at what one of them has been up to: Reach 6 Million New Customers Every Week With US Sports Marketing. Home Of The All-Biz Advertising Specials. Effective, Affordable Sports Marketing With Your Positive Bottom Line The Top Priority Let's Boost Your Business Today! http://bit.ly/USSportsMarketing US Sports Online Strength and Conditioning Powered By RAIN's SOUL!

Your Most Neglected Body Part

I can't figure out why, but people universally neglect to train their legs. It's a funny thing, since proper leg training will dramatically deliver total body results.

Walk into any gym and you'll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner.

Leg exercises are tough, I won't deny that, but the benefits are more than worth the exertion. 

A Case for Your Legs

Your legs are a major muscle group, so it's no surprise that training them will get you big time results. Training your legs will...

1. Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You'll burn more calories while exercising your legs than any other body part.
   
   Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn't love that?
2. Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn't it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car.
   
   Exercising your legs isn't only about increased strength; you'll also improve your coordination and balance. This means that you'll be able to do and experience things that you otherwise would have missed. You only live once, right?
3. Uncover natural muscle shape. Let's be honest, toned legs are attractive. I'm not saying that you're legs will bulge with muscles (unless we trained you for that), but I am saying that consistently training your legs will uncover your natural toned shape.
   
   Many of my clients discover a whole new level of confidence after getting their legs back into shape. Women especially enjoy the freedom to wear shorts or a skirt without feeling embarrassed to show their legs. Wouldn't you love that freedom?
   
   Oh, and I should tell you that as you strengthen your legs you'll also reduce the risk of injury to your lower back because you'll actually learn to pick things up off the ground the right way.

Best Leg Exercises

Now that I've convinced you to pay more attention to your legs, here are three of the top exercises you should do. Each of these exercises have dozens of different variations, so have fun and always keep your workouts fresh and challenging.

1. The Lunge: Start with your feet together, take a large step forward and bend your knees down into a lunge position. Exhale as you press yourself back up to a standing position, or continue through with your step into another lunge.
2. The Squat: Start with your feet shoulder width apart, inhale as you bend your knees, keeping your back straight. Be sure to keep your knees from going past your toes. Exhale as you push back up to a standing position.
3. The Dead Lift: Grip the barbell with a mixed grip (one palm faces you, one doesn't). Allow the barbell to hang down in front of you as you stand on the platform with your feet shoulder width apart. Lean forward at your waist, keeping your back flat, and bend your knees, bringing the bar down past them. Exhale as you straighten your legs and lift the bar up. When you are standing upright lean back slightly and squeeze the muscles of your lower back. Hold this contraction for a moment. Inhale and slowly return back down to the starting position.

By no stretch of the imagination are these three the ONLY leg exercises out available. And that's the other great thing about training your legs... you have tons of options and variations. 

Want to know more about leg exercises and which ones are the best for you? Are you finally ready to get into the best shape of your life? Let me help. 

Go to www.fitnessgenerator.com/ussportsradio ,reply to this email or call me at the number below and we'll schedule a consultation where you and I can assess your goals and I can show you the fastest and safest way to reach them.

Marine Gets Amazing 6 Pack Abs in only 3 Months with Hitch Fit Online Training

Hello Athletes and Warriors! Having grown up with a father who was a WWII and Korean War Vet, I have always had a special place in my heart for all of our military personnel. So when I saw this transformation I had to share it with you. May it inspire you to go further on your fitness journey!
-Nate


Jake Did Amazing.. I mean look at those 6 Pack Abs!!! In 12 Weeks we changed what he was doing from before and he put the work in, that mixed with a new way of eating got him in Amazing Shape.. Congrats Jake!!

Back story: An old marine that has always prided myself in being fit/ in shape. I am a fitness enthusiast and have been working out for over 20 years. Although I worked out 5-6 times a week I wasn’t getting the benefits that I had in my youth. As I close in on 40, I noticed I was getting a gut and my pecs were no more, more like man boobs. Often felt like I was spinning my wheels and felt lost on my fitness goals. I was tired of feeling out of shape, even though I worked out like a mad man every day. I remember in my 20’s looking at older friends from the gym that worked out every day but stayed the same or regressed. I would think to myself, why waste the time/ sleep every morning (I work out at 0430 most mornings) if you are not getting results. As I looked at myself in the mirror, I had become that person. I felt I needed a structured diet, and a workout plan that would push me in the gym and get me back in shape.





When I sat down and looked at the diet, I thought there was no way I could eat that much food and lose weight/ body fat. My skepticism quickly dissolved. Within the first few days I started to feel better, more energy and drive to stay on track. As the days turned into weeks it was exciting to see the changes that were being made with my wife and I. I could fit into clothes that I hadn’t been able to in years and was a lot less self-conscious about some of the clothing I was wearing.

After looking at the workouts, I wasn’t sure about the higher reps and lower weights. I had fallen in the lower reps/ heavier weights mentality that most men do. It didn’t take me long to get over that mentality the first week of workouts I felt burns, and satisfaction from a good workout that I hadn’t felt in a long time. The work outs were challenging and pushed me in the gym, I enjoyed trying to do one more rep or more weight than I did the previous week. Hitch fit changes up the workouts every 4 weeks so it kept it fresh and fun.





The biggest key for me to help accomplish my goal was having my wife with me during the journey. Teamwork. We kept each other in check and motivated each other when needed. Food prep and workout planning was also key. We often cooked chicken, turkey on Sundays that we could take with us during the week. We planned out our day each morning on what we would eat, made those foods, and took them with us in Tupperware each day. What’s next for me is to continue to live the clean eating/ clean living lifestyle. I don’t have any specific goals other than to continue to try and getter better every day. I am competing in a sprint triathlon this summer and looking forward to being in the best possible shape for the summer. I haven’t felt this Good in a VERY long while. I would like to thank Micah and the Hitch Fit team in reigniting my wife’s and I fitness fire.

Jake’s Program Choice- Couples BootCamp

Check Out Megan’s Transformation (Jakes Wife)

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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

Ok, see you Monday :)

Hey, I have posted a couple of times 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 08/18/2014

Train online with our US Sports Strength Coaches at your favorite gym, at home, or at your favorite workout space. On your schedule!

So just call 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, its FREE for the 16 days and up to 30 days thereafter!

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