Marten Took His Health and Body to the Next Level with Hitch Fit

Good morning athletes and warriors!
Micah and Diana Lacerte have been a Godsend to the US Sports Online Strength and Conditioning team. Why? Because of their awesome no jive, no hype, no lying promises, but all results driven programs viaHitchFit. Observe another example:
-Nate

Marten Took His Health and Body to the Next Level with Hitch Fit
Starting Stats:
-Age: 47
-Height: 6’2”
-Weight: 198 pounds

-Hip Measurement: 39.5” -Waist Measurement: 39.5” -Chest Measurement: 43” -Body Fat Percentage: Unsure.

FINAL.

-Weight 186 lbs. -loss of 6” off belly. -Cholesterol count was taken on the ten week 3.2 Awesome. 13.5% body fat.

Program was taken from Feb 24th and on for 12 weeks.


Back in February, 2014, my wife, Karen, asked me to join her to do the Couples’ Bootcamp. I wasn’t keen as, since I am naturally tall and slim, I figured that I was in good shape, but decided to do it with her to encourage her on her fitness journey and to make it easier for her so that she could prep one meal for all of our family to eat. I had no idea of what I was getting into and how much I needed it. It became obvious, very early on, that my sedentary lifestyle and poor eating choices had taken their toll on me. Over the years, I had gone from doing physical work to managing others, eating fast food for lunch and snacks every day, spending too much time in front of the tv. The program quickly showed me just how out of shape I had become, even though from the outside, I looked healthy. I huffed and puffed my way through the cardio, ached through the strength training and had to battle my sweet tooth and cravings every day. I felt like I was 20 years older than I was and wondered where I would be and how I would feel after 12 weeks of this program.



The program was tough but it was an amazing journey for me. It helped so much to know that I would have to check in with Micah every Monday. The accountability helped me stay on the program, answer my questions, get my butt kicked if I had been slacking. Micah provided the nutrition, cardio and strength training expertise…. the whole package! I completed my 12 week program and have continued on this health journey ever since. It’s been almost a year since I started my program and I’m still going strong! Now, I feel 20 years younger and know that I am so much healthier for both myself and my family. Our children have seen my wife and I on our health and fitness journeys and have been encouraged to make health and fitness a priority,
too, so we are all getting healthier as a result. If you are considering becoming your healthiest, fittest self, commit yourself and go for it! I
was uncertain in the beginning, too, but through this Hitchfit program, I have brought out my inner beast for a better, healthier life!

Marten’s Program Choice –Couples Plan – Online Weight Loss Program

Athlete/Coach Resources... Get Paid To Play Live Online Sports Games Free! The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements

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Why Your Workout Will Suck Without Carbs!

This low carb thing is not the craze it used to be, but there are an unfortunate many that still think that reducing the carbohydrates to dangerous levels is the best way to lose fat.
WRONG! I will let our guest writer explain it further.
-Nate
Why Your Workout will Suck without Carbs!
by Lee Cork

While carbs are often warned against as bad for your health, a moderate amount of carbs can give you a boost of energy that is actually much needed for your workout.

Low carb diets are promoted as a healthy alternative nowadays, but carbs are actually good for you--it's the excess of carbs that is not.

The trendiness of low carb diets have created a fear of carbs, but carbs are very beneficial to everyone, especially those who are active.

They should be consumed on a daily basis. It is especially important to eat before a workout. If you don't, you will be quite low of energy, and will not be able to exercise to the best of your ability.

Since carbs are the most important energy source for the body, you should consume healthy carbs before working out to get an adequate workout.

There are both good carbs and bad carbs. Bad carbs come from pastas, white bread, cereals, pastries made with white flour, and processed sugary drinks, candy, and deserts.

All of these bad carbs increase your risk for obesity, diabetes, high blood pressure, and a host of other negative effects. This is why carbs are written off as "bad" and low carb diets are so widely promoted.

There are lots of proven Muscle Building diets and techniques similar to those found in this Bodybuilding Program by Ben Pakulski.

These unhealthy foods just happen to be filled with carbs; but that doesn't make carbs themselves necessarily bad. There are perfectly healthy replacements of these foods that are not only healthy, but have the adequate amount of carbohydrates that you need to be highly energized.

Easy to find alternatives to these include high carb fruits and vegetables, along with whole grain pasta and bread. Avoid breads that are made with white flour and stick to eating whole grains.

A couple of hours before your workout, have a meal that includes healthy carb filled foods like brown rice, whole grains, and pasta.

If you choose to eat closer to your workout, say thirty minutes before, then opt to eat whole grain cereal, crackers, or bread.

After your workout, consume things like yogurt, fruit smoothies, energy bars and chocolate milk.

During your workout, you can have a carbohydrate drink. How many carbs you have depends on your goals; do you intend to lose fat, or build muscle?

Plan how many carbs you will have in a day based on that.

If you intend to build muscle, then it is best to have carbohydrates before your workout.

It is recommended to have a meal that is fueled with carbohydrates an hour or two before your workout.

If you are trying to lose fat, then eat a reduced carbohydrate meal before your workout to keep your calorie intake low.

More Information:

Looking for a proven Muscle Building program with a proven meal plan? Check out Hypertrophy Max by Ben Pakulski here: http://hypertrophymax.net

Source: http://www.PopularArticles.com/article456416.html

Athlete/Coach Resources... The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements

US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

This 60 Year Old Grandmother Dropped 20 lbs and Inspires Her Students

When I see stories like this Athletes and Warriors, it convicts me to step it up a notch! Our trainers Micah, Diana, and out partner team at HitchFit, have proven time and time again that we do not have the right to know any limits in our lives. We are only limited or set free by our attitudes. When it comes to your fitness program, that truth has set many free! Read on and learn how you to are not limited in this or any area. Have a great Sunday and I am looking forward to your transformation story! -Nate I LOVE today’s transformation story!! When women who are over 60 come to us, wondering if it’s too late for them to get in great shape, to be strong and fit, and to look and feel great, we always say NO! It’s never to late to make positive, healthy lifestyle changes! Nancy is an excellent case and point! She found Hitch Fit after turning 60, she was unsure if this was doable for her, but she decided to give it a shot. And holy wow, what a transformation!! Nancy lost over 20 pounds and 10% body fat in 12 weeks. She increased her strength and her energy levels. I am beyond proud of her! What an inspiration for all the gals in their 60’s! Nancy did the Hitch Fit Online Personal Training plan “Lose Weight Feel Great“. She lives in the Kansas City area, so she supplemented her online plan with one on one personal training with Hitch Fit Transformer Deron Gamble at the Overland Park Hitch Fit Gym location. Awesome job Nancy! Nancy’s Stats:  Starting weight: 147 Ending weight: 126 Starting body fat: 27% Ending body fat: 17% Are You Ready To Lose Weight? Click Here to Get Started Today! Athlete/Coach Resources... The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

Her Trainer Betrayed Her Trust!

This young lady although she may not be aware of it, helped change the way I go about in-person and online training for good! It was 1997 and I met Michelle in the big box gym where I had been training for a couple of years at the time. To give you the "readers digest" version of the story, she was training with one of the gym's other trainers and essentially had a bad experience with him. The kind of things she described this trainer doing and saying was deplorable at best! Well I had the privilege to train her for 3 months even entering her in a National shape up contest where she finished in the top 10 among thousands of entrants. She helped me see first hand how a solid plan with hard work can transform your body quickly and set habits in place that will keep her and you healthy and strong for the rest of your life. And probably making that life a long one! That struck a nerve with me. It was at that point that I realized that you as one of our valued in-person or online clients put a lot of trust in your Coach (moi) to guide you on the right path to physical excellence and maximum sports performance. To abuse that relationship is a sin that makes me nauseous to think of! That is why I stop at nothing to get you the best custom designed programs of strength, conditioning, flexibility, nutrition, and any lifestyle planning that I can help you with. No, US Sports Online Strength and Conditioning is far from perfect there are improvements in the works constantly, but you will not find a more user-friendly client-centric program anywhere on the web. I look forward to helping all. Whether you just just joined or have been working with us since our inception online since 1999. We are just getting started to help you be your best in life, on and off the fields of play and more. Thank you for the opportunity to help you! Click here to get started on your transformation today! -Nate Athlete/Coach Resources... Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

Your 'Someday' Is NOW!

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 Online Strength and Conditioning and sign up for the FREE 7 day trial Contact Me: Nathan Lewis CSCS US Sports Online Strength and Conditioning
US Sports Online Strength and Conditioing

Simple Guidelines For Effective Weight Training

This is Part 2 of a 2 Part article. 

What is weight training? - Machine or free weight implements that are pushed, pulled or lifted for the isolation of specific muscle groups. Machine exercises generally have a pre-set range of motion and require less balance and control so learning is faster. Free weights (dumbbell, barbells) are usually more advanced forms of training where virtually any movement can be done for overall development.

Fundamental Guidelines

• Frequency - 2 to 6 times per week
• Duration - 20 to 130 minutes
• 1RM - One repetition with maximum weight
• Intensity - Relationship of weight used to your maximum strength level
• Volume - Number of sets and repetitions performed

Intensity and Volume Guidelines

Phase Sets Reps Intensity of 1-Rep-Max (1RM) Endurance 2-4 15+ 50% or less Hypertrophy 3-5 8-12 60% to 70% Base Strength 3-5 6-8 70% to 80% Strength and Power 3-6 4-6 80% to 90% Max Power and Strength 3-6 1-3 90% to 100%

Each Phase of training has a corresponding intensity and volume range. Training for endurance is much different than training for maximum power! You should spend the most time in the phase of training that most closely matches your goals. However, you will always want to spend some time in the other phases of training so that your progress doesn't stagnate from a lack of variation. This is what periodization is all about! All Fitrex.com programs will follow a specific periodization ,map, depending upon the emphasis of the program that you choose!

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

Fitness Director (US Sports Online Strength and Conditioning)

Director of Strength and Conditioning

The University of Arizona

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

5 Tasty Lunches to Take to Work

•  
  5 Great Lunch Ideas for Both Kids and Adults
  
  

  
  (MSNBC Health, ) Some kids love PB&J  peanut butter and jelly, of course  but as a school lunch day after day, it can be a bore. So spare your child the lunchtime blues by packing some fresh and innovative meals. No time for meal-making during the morning rush? Then pack them the night before. Audrey Cross, a professor of nutrition at Columbia University, offers some simple recipes for fun and nutritious lunches, as shown on NBC's Weekend Today.
  PACKING SCHOOL LUNCHES can be a frustrating chore for parents who want to make something creative and nutritious that their kids will want to eat. A recent survey from Quaker found that 60 percent of parents disagree with their children over what to pack in their lunch boxes, and 70 percent of parents are concerned that kids are eating unhealthy snacks. According to the survey, the snacks kids want most often are chips (72 percent), cookies (72 percent) and candy bars (55 percent). And according to a 1998 study in Consumer Reports, Americans spend more than $5 billion a year on nearly 2 billion pounds of luncheon meats. The most popular choice is ham; balogna and turkey tied for second. These three meats account for more than 2/3 of the lunch meat market.
  This inevitable pattern results in the same old thing: sandwiches, or sending kids off to school with money to buy their lunch. Sandwiches can quickly become boring and predictable, and letting kids decide on their own nutritional intake can be dangerous. So below are five meals sure to shake up the made-at-home menu. They'll also give your kids great nutritional value.
  But first, let's do away with one common complaint: It takes too long to make lunches in the morning. Actually, this is a myth. A recent study showed that it actually took the same or less time to make these meals than it did to make the fast-cooking meals that have become so popular.
  Five fun lunches
  THREE LITTLE PIGS
  Make pigs-in-a-blanket using low-fat wieners wrapped in a low-fat crescent roll with mustard dip. Pack with cucumber spears, cherry tomatoes, watermelon cubes and bottled water.
  ITALIAN PASTA
  Serve whole-wheat bow-tie pasta with a primavera topping of sauted eggplant, tomato, squash, basil, garlic, pepper and mushrooms (these veggies are full of flavor, fiber and vitamins and minerals). Pack with a slice of semolina Italian bread (a complex carbohydrate energy source), honeydew melon (rich in fluids), and cranberry juice (fortified with vitamin C)
  BURRITO LUNCH
  Burrito means little burro and it's a perfect name because these rolled-up tortillas carry an entire meal inside. Fill your burrito with:
  

  • Mashed beans (excellent source of fiber, iron, B vitamins)
  • Chopped lettuce (fiber)
  • Diced tomatoes (lycopene & vitamin A)
  • Shredded cheese (calcium & protein)

  Pack with baked tortilla chips, mango or papaya cubes tossed with lime juice (to keep them from discoloring) and orange juice (vitamin C).
  ROASTED VEGGIE POCKETS
  Roast squash, eggplant, mushrooms or your choice of veggies over a grill, then stuff into a whole-wheat pita. Add a small container of plain yogurt for topping. Pack with cantaloupe cubes, a cereal bar (for energy and calcium), and chocolate milk.
  CHICKEN KEBOBS
  On 4-inch-long kebob sticks, alternate precooked chicken cubes, halved small red potatoes, red pepper and broccoli. Add a small container of dip such as nonfat plain yogurt with dill. Pack with some colorful fruit  a kiwi and peach compote is a good choice and orange juice.
  More great lunch ideas
  

  • Leftovers make great lunches, too. Older kids often have access to a microwave in their school cafeteria so they can heat up home-cooked meals. Just pack the leftovers in a microwaveable container and they can nuke it at lunchtime.
  • To keep lunches safe till eating time, refrigerate them overnight. Then pack them in thermal containers or use a frozen fruit juice box to keep them cold until meal time.
  • For smaller children, make all ingredients bite-size  no cutting should be required. Finger foods are also favorites of kids: cutting vegetables and fruits into finger-size pieces makes them more fun and easier to eat. Dips are also a favorite for children. Use herb dips for veggies or spiced dips (nonfat yogurt with cinnamon) for apple slices.
  • And remember, adults may want to pack their lunches, too. Homemade lunches are much healthier than most quick-foods, and they actually save time in the long run. Just compare the time it takes to make these tasty lunches (not much) with the time it takes to go out and grab lunch.
  • The Fat Burning Workout
    Attention Athletes
    Military, Police, Fire,

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

Discover faster fat loss...

Hey there,

By now, you've probably heard a lot about my 14 Day Fat Furnace program, and if you haven't, you should know that it's pretty amazing at melting fat off the body. So, what exactly is the 14 Day Fat Furnace? It's a combination of working out in a short burst, high intensity kind of way and a manipulation (for a lack of a better word) of your eating habits – NOT A DIET.

But here's the coolest part of this thing... the results come FAST. In fact, the entire program lasts 14 days and the results are amazing.

Now, I usually only offer this program to a small group of people- those who are seriously interested in burning a lot of fat in 14 days, and every time I do the program sells out faster than I can blink so I'm considering opening up a few extra spots...

But before I commit to opening a few more spots, I wanted to see how many people on my email list would be interested in my 14 day rapid fat loss program.

If you think you'd be interested in joining this small group and getting fast fat loss results in 14 days, then click on the following link to secure your spot 14 Day Fat Furnace program.

 

 "The program changes every three weeks so my body is challenged and I don’t get bored. I have more energy and my clothes fit better."

- Erin S.

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

Ten Gym Mistakes Beginners Make

(Sponsor this newsletter)
Guilty of one these "beginner" mistakes? Hold your head up! All US Sports Online Strength and Conditioning Program exercises have full exercise descriptions, with videos and feedback to adjust weights, sets, reps, and even the entire program, so you reduce the risks of incorrect form, execution or ending up like these guys below. -Nate

• Ten Gym Mistakes Beginners Make
   

  And How To Avoid Them
  Originally featured in: Men's Fitness
  Being new at the gym is awkward enough, but starting a workout program without knowing what you're doing is far worse. In our attempt to impart enlightenment for the weight-room initiate, we present 10 common mistakes you should know about -- immediately.
  Using incorrect form while bench pressing (dumbbell or barbell):
  Regardless of whom you see doing it at the gym, don't pick your feet up from the floor when you bench. Some people tell you to keep your feet up so you don't arch your back during the movement. But if you have to arch your back, you're benching way beyond your abilities. Switch to a lighter weight to ensure that your feet are always solidly planted. This will keep you from toppling off the bench and injuring yourself or others.
  Holding your breath:
  This may seem ridiculously obvious, but remember to breathe when you lift. Sometimes, when an activity is new, you concentrate so much on doing it correctly that you forget to let your body do its natural things, like breathing. The breathing pattern for lifting is to exhale on the positive phase (pushing or pulling the weight) and inhale on the negative (lowering the weight). Holding your breath can raise your blood pressure and, if you hold it long enough, cause fainting.
  Not using collars:
  Always use collars on the bars when you're working without a spotter. Everybody has a weaker side of the body, and this weakness is exaggerated in the initial phases of weight training. During a lift, the bar may begin to lean imperceptibly toward the weaker side of the body. As it tilts, the plates slide downward until they suddenly spill off the bar and the opposite side drops in a quick seesaw action-- accompanied by a loud clanging of iron. You're left standing or lying red-faced, not physically hurt, perhaps, but definitely diminished in the pectoral pecking order. Use collars.
  Fearing that you'll get too big:
  Don't ever say this in the gym, or you'll instantly be branded a gymbecile. The reality is that few people put on as much muscle as they want; most settle for a physique better than the one they started with, but hardly the one they idealize. Remember: A pound of muscle is approximately the size of a baseball, while a pound of fat is about the size of a softball. In other words, you can add plenty of lean muscle before your biceps burst through your shirt sleeves.
  Spotting incorrectly:
  Hang around a gym long enough and, sooner or later, you'll either be asked to spot or need one yourself. If you suspect you're going to need a spot, ask for it. Gym rats are always more than willing, and it's much better to ask quietly for a spot than to scream loudly for help once you're in trouble. If you're asked to spot a guy who's benching 500 pounds and you know you couldn't roll that, much less lift it, be honest and say so. To fail as a spotter and endanger someone is unforgivable.
  Trying to spot reduce:
  There's no such thing. If you have a belly, wearing a plastic suit or some sort of gizmo around your stomach as you exercise won't transform your legendary flab into equally fabulous abs. Neither will doing 20,000 crunches a day. The only way to develop and see your abs is to exercise and watch your diet. You can have the strongest abs in the world, but if they're swathed in fat, no one will ever see them.
  Starting too heavy:
  Resist the temptation to lift as much as you can the first few times in the gym, even if the smaller guy next to you is lifting more. While your muscles may be able to lift the weight, your connective tissues probably aren't ready for it. Go for high reps the first few times and gradually work your way heavier, especially in pushing exercises such as the bench press and any of the shoulder exercises.
  There's no sense in building stronger muscles without corresponding strength in the connective tissue to avoid injury. And there's no sense in trying to outlift that smaller guy if you shorten your limbs in the process.
  Playing a personal stereo too loudly:
  Wearing a personal stereo is a good idea if you don't like the music in the gym. We all know music picks up spirit and energy, but remember to keep it low. Headphones regularly emit more than 100 dBA. Sustained exposure to sounds over 85 dBA can cause temporary damage or permanent hearing loss. If you can't hear somebody speaking to you in a normal voice, turn it down. No sense becoming buff and deaf.
  Not drinking enough water:
  Your blood is 85 percent water, your brain 75 percent and your muscles 70 percent. Drink lots of it. If a muscle is dehydrated by 3 percent, it loses 10 percent of its contractile strength. Drink before you're thirsty. By the time you're conscious of thirst, you're already partially dehydrated, which can adversely affect stamina and concentration. To keep from becoming a stumbling, mumbling gym zombie, drink water. It's even calorie-free.
  Wearing a weight belt:
  Don't wear a weight belt when you're just starting out. The weight you use shouldn't be so heavy that you need a belt to lift it (if you have back problems, see a doctor before starting). Wearing a belt can cause you to develop poor lifting habits, such as not consciously tightening your abs as you lift. If you have to wear a belt, remember to loosen it between sets. A tight belt can raise blood pressure and cause ulcer-like symptoms, such as heartburn or abdominal pain. Remember, the belt is designed to help support the lower back, not act as a girdle.

• The Fat Burning Workout

  Lose fat and gain muscle. The workout program everyone is talking about. www.workoutengine.com

Moderate weight lifting relieves anxiety

You don't have to set world records to reduce stress. US Sports has your customized program. Beginner to Pro. -Nate

NEW YORK (Reuters Health)--Moderate-resistance exercise, or weight-training, reduced anxiety in male and female volunteers, some of whom had no weight-lifting experience, according to researchers.

But study participants who engaged in intense resistance exercise did not experience the same benefit. The report is published in a recent issue of Medicine & Science in Sports & Exercise.

"The take-home message is that we found that moderate-intensity was better than high-intensity resistance exercise, particularly in regards to anxiety reduction," researcher Brian C. Focht of the University of Florida, Gainesville, told Reuters Health.

In the study, 84 volunteers (51 men and 33 women) were tested to determine their maximum resistance exercise ability. Then they were randomly divided into three groups. One group was assigned to perform four resistance exercises at a moderate 50 percent of their ability, while the second group was asked to perform at 80 percent of their ability. A third group, acting as a "control" group, was assigned to watch a video on resistance training.

The regimen included bench press, leg press, torso-arm pulldown, and overhead press exercises. The 50 percent group completed 12 to 20 repetitions of three sets of all four exercises with a 45- to 75-second recovery period between sets. The 80 percent group completed four to eight repetitions of three sets of each exercise with a 120- to 150-second rest period between exercises.

Anxiety levels, mood states, blood pressure, and heart rate were assessed before the exercise session began, immediately after it was completed and at 20, 60, 120, and 180 minutes after the session finished.

"While the results from this study indicated that state anxiety did not significantly improve following higher intensity resistance exercise, there was a significant reduction in state anxiety 180 minutes following resistance exercise performed at 50 percent," write Focht and co-author Kelli Koltyn of the University of Wisconsin, Madison.

Experience did not affect benefits of resistance exercise. "Thus, it is possible that a single episode of resistance exercise would be associated with similar mood benefits for both novice and experienced weightlifters," they add.

Focht and Koltyn also suggest that less intensive resistance exercise may result in better adherence to an exercise regimen than more intense workouts.

Source: Medicine & Science in Sports & Exercise 31:456-462.

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

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.

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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.

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build tactical muscle like the REAL superheroes do

From our trainer Coach Joe:

Today I have a true story about a couple of real-life superheroes.

You probably know the story by now; however, there's a "hidden"

lesson that most folks overlook.

I'll reveal this important lesson in a few minutes.

On June 27th, 2005 Marcus Luttrell, Danny Dietz, Michael Murphy,

and Matthew Axelson, all SEALs, roped out of a helicopter into the

rugged terrain of Afghanistan to take out their target.
 

Luttrell initially had worries about the terrain and lack of cover

that later proved true. The four SEALs quickly realized they were

getting into any sniper's worst nightmare, difficult terrain with

no cover of any kind, so they had to backtrack and try to find

better routes and hides.
 

After being dug in for quite sometime, a trio of goat

herders stumble upon the SEALS, causing a difficult moral and

tactical decision. They knew if they let the three of them go they

would more than likely notify Taliban members in the area.

If they killed them there would be moral issues to deal with.

But no matter what they decided, they would be criticized by the

liberal media.

The SEALs knew it wouldn't matter whether it was the correct

tactical decision, and that by letting them go, they may be causing

their own deaths. After a lengthy discussion and tense vote, they

decided to let the herders go.

It didn't take long to pay the price for this decision.

Taliban fighters began arriving on the top of the hill above the

SEALs, searching for them. The SEALs were greatly outnumbered and,

once the firing started, they truly had no reprieve as the Taliban

fighters continuously rained down gunfire and RPGs from their

superior position. Luttrell and his men had to repeatedly provide

cover fire, retreat, and try to protect their flanks.

The SEALs amazingly held their own for quite some time, but with so

much lead coming down at them it was only a matter of time before

they began taking hits. With unbelievable courage and valor, they

would take hits, yet continue blasting away at the enemy.

Even with repetitive mortal wounds these badasses would strategically

pick their targets and fire away. However, the human body can only

take so much damage before shutting down and for Danny, Michael

(Mikey), and Matthew (Axe) that point was reached, leaving Marcus

Luttrell on his own...

What happens next is absolutely unbelievable.

I suggest you read the book, Lone Survivor, to find out the true

story.

The underlying "hidden" theme of the book is how well these men are

conditioned--both physically and mentally.

How well they can suck up punishment and stay in the fight.

And it's no surprise when you understand how hard they train.

These elite tactical athletes have the know-how to do their

tactical workouts anyplace, anytime with little more than their own

bodyweight.

Now it's your turn...

==>> Build tactical muscle like the REAL superheroes do...

This revolutionary tactical strength and conditioning program

provides a simple bodyweight-training blueprint to help you gain

strength, boost power, and rebuild your body.

You don't want to miss this.

==>> Build tactical muscle like the REAL superheroes do...

Train hard and stay safe,

Coach Joe

Joseph Arangio
Tactical Workouts for Military and Law Enforcement

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Making sense of food labels.

Reading food labels can be a real eye-opener, if you know what your are looking for.
-Nate

 

A typical supermarket offers about 20,000 different items. Food labels, now required by law on almost every food, can help you choose among the options available.

The most significant part of the new food labels is a new heading that reads Nutrition Facts. That is followed by a list of the serving size of that particular food and the servings per container.

The new labels have more consistent serving sizes that replace those that used to be set by manufacturers. There are mandatory and voluntary dietary components required on food labels. Mandatory data, per serving, listed in the order in which they must appear are: Total Calories, then Calories from fat.

The next mandatory portion of the label provides information about nutrients that are most important to the health of today's consumers and includes:

• Total Fat (in grams) (and a percentage)
• Saturated fat (in grams) (and a percentage)
• Cholesterol (in grams) (and a percentage)
• Sodium (in grams) (and a percentage)
• Total Carbohydrates (in grams) (and a percentage)
• Dietary Fiber (in grams) (and a percentage)
• Sugars (in grams) (and a percentage)
• Protein (in grams) (and a percentage)

and

• Vitamin A (in a percentage)
• Vitamin C (in a percentage)
• Calcium (in a percentage)
• Iron (in a percentage)

WARNING: Although this portion of the label is a significant improvement over the previous label which listed carbohydrate, protein, and fat in grams, it can still be misleading. One of the leading health promotion educators has a favorite saying that applies to food labels, "Labels don't lie, but liars write labels."

For example, if a label lists 260 total calories and 120 calories per serving, but under that lists total fat (still in grams) followed by a percentage, most consumers believe that percentage is the percentage fat of the food. In fact, if you look closely, you will see that percentage value is nothing more than % of daily value based on a 2,000 calorie diet. These reference values are intended only to help consumers learn good diet basics. If you don't eat a 2,000 calorie diet, the information is of little use to you.

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