Thinking About Dieting ? Take This Test Before Starting

Goals and Attitudes.
For the first two question, score 1-for not at all,2 slightly, 3-somewhat 4-quite , 5-extremely.Compared with previous attempts, how motivated to loss weight are you this time ? How certain are you that you will stay committed to a weight loss program for the time it will take to reach your goal?Consider all outsider stress in your life (work,family obligations, etc.). To what extent can you tolerate the effort required to stick to a diet ? Score 1-for cannot, 2-can somewhat, 3-uncertain, 4-can tolerate well, 5- can easily.

Pain Reduction

Soon or latter, every athlete experiences pain from traumatic injury, or soreness of muscle and joints due to overuse.But to "train through pain" is an idea whose time has passed.To train through pain is an unnecessary and barbaric cruelty that can damage bodily tissues, and end athletic careers.

Osteoporosis

If those in the fitness industry think that the number one epidemic in the US is heart disease, think again .Currently .one out of two women in this country over the age of 60 has osteoporosis -a gradual loss of bone . It is the number one women's health concern today.It is also great news for those in the exercise business because, like adult onset diabetes, diet and exercise may be the therapy of choice for condition.

7 Reason To Be Thankful For Fitness

You give time , sweat , and (sometimes) tear at the gym . New pay homage to everything you workout gives back a better body , a longer life , and much more!

Say Good Bye To Belly Fat

Stand sideways with confidence!this walking workout no dieting required will melt off up to 5inches and 13pounds in 4 week.

Vegetarian Athletes

The vegan diet is the most restrictive type of vegetarian diet and puts the vegan athlete at greatest risk for vitamin and mineral deficiencies.Vegan athletes, therefore, need to pay careful attention to their food and supplement choices in order to ensure they meet the Dietary Reference Intakes for vitamins and minerals that are essential for optimal performance and good health.

Changing Body Weight and Composition

A healthy,competitive body weight for an athlete is a weight that can be. Realistically achieved and maintained.Allows for improvements in exercise performance. Minimizes the risk of injury or illness.Reduces the risk factors for diseases like cancer, heart disease, and osteoporosis.

time at the gym

It is usually recommended to spend on more than 1 hour at the gym.Physiologically the first hour is the most optimum for muscle gain and mentally more than one hour can be plain boring for some.This applies to most people unless they are advanced athletes with reason to spend more time in the gym.

Drinking a Lot Of Coffee

drinking a lot of coffee hot liquids and caffeine can irritate the lining of the digestive tract and interfere with food adsorption

drinking a lot of alcohol it affects how the body adsorbs and metabolizes nutrients

smoking it irritates the digestive tract and increases the need for Vitamin C

fad dieting eliminating all protein,all carbohydrates, or all fats from the diet can cause a serious lack of some Vitamins

Vegetarianism a balanced diet without any meat or meat products requires a lot of planning and skill to avoid deficiencies in Vitamin B12

food allergies allergies to gluten or the condition of lactose intolerance often mean the body can't digest important sources of thiamine, riboflavin, and calcium

stress emotional and physical stress can increase the body's need for B and C vitamins; air pollution can increase your body's need for supplements with Vitamin E

PMS the irritability,bloating,headaches,lethargy,and depression improves in as many as 60 percent of affected women when they take Vitamin B6

lack of sunlight those who live in the North or work nights may not get enough Vitamin D,which is required for metabolizing calcium.

Prepare For Tomorrow

This is an important tip I've picked up from experience.Look at your day tomorrow.Look at your schedule for the rest of the week.Is there anything out of the ordinary? Will you have to be out of the office or your home more than usual?If the answer is yes then you must plan in advance.Pack some food for yourself the night before, or make up some protein bars.The last thing you want to do is find yourself reaching for a Big Mac when you're caught short.

LMH FITNESS

LMH welcome in the New Year with a new wab look and a new lmh logo we are also excited for the addition of more fit fasts to the education schedule than ever before.We will bring weekend events to vero beach and to Nantucket mass and also to the BVI.

Gluteal Muscles

The next group of muscles probably is familiar to you, at least by its common name of the glutes. The gluteal muscles are the three muscles that make up the buttocks region. The glutes consist of the following muscles

Anabolic Steroids

Anabolic Steroids are substances related to the hormone testosterone.Testosterone is responsible for masculine characteristics such as a deep voice, facial hair,and increased muscle mass. When injected or taken orally, anabolic steroids produce or increase masculine characteristics. Some people may take anabolic steroids to increase their muscle mass despite the many risks and side effects associated with these substances.

Core Exercises

You can do exercises to stabilize your core muscles.In core exercises, the abdominals and back muscles are strengthened so that they are able to hold the spine and pelvis in an appropriate position while the arms or legs move.Any exercise that isolates movement in the core muscles while the upper or lower body is moving helps strengthen core muscles.

Pregnancy training

Pregnancy and strength training customize a safe strenght training program for your clients who are pregnant!

Steroids and Performance

there is a clear relationship between taking anabolic steroids and muscle mass gains. However, whether these gains lead to increased strebgth or improved athletic performance is less clear.No study to date has demonstrated a clear link detween steroid use and improved athletic performance.Studies fail to show that steroids are able to do many of the things that people take them for including better muscle endurance, improved sprinting abilities,and shortened recovery times following

Fitness and Gym Trainers

Ti seems like every gym you walk into these days includes at least one proposed fitness expert.I am sorry to say that 90% of the trainers in this field cannot tell you the difference between a fast-twitch and slow -twitch muscle fiber.

Cardio

Perform 30 minutes of cardie for four days a Week either first thing in the morning on an empty stomach or right after the workout.


My favorite cardio activities in order of favoritism (first one being my favorite) are :Elliptical machine (useing the handles on the side for more of a caloric burning effect) Recumbent Bike, Power walking on the Treadmill,Gauntlet,Stair Stepper.

Work hard and try to bring your heart rate to 85% of your maximum:(220-age) x. 85= beats per minute at 85% of max.

Try to get better at the activity and burn more calories every time you do it.When you hit a plateau then you can increase the intensity of the machine.If you approach the cardio with the same enthusiasm and work ethic as you weight training , you will get the most out of it.

If you can read something as you perform you cardio then you are certainly not working hard enough.

Choosing Your Protein Sources.

Since now you know how much protein you need ,below you will find a list of the approved protein sources and the protein provided per serving(weighted before cooking)

Protein Sources
* Chicken 3.5oz:33 grams
*Turkey 3.5 oz:28 grams
*Top Round Sirloin 4 oz: 35 grams
*Egg Whites(10 egg whites) 35 grams
*Tuna 3.5 oz: 35 grams
*Salmon 3.5 oz: 31 grams
*Grouper 3.5 oz:31 grams
*Red Snapper 3.5 oz: 31 grams
*Whey Protein 1 scoop: between 20 to 25 grams depending on product chosen.

Choosing Your Carbohydrates.
This is the easy part.For the starchy carbs,concentrate on slow released type like the ones below.

Starchy Carbohydrate Sources

*Oatmeal (1/2 cup measured dry=27 grams of carbs)
*Grits (1/2 cup measured dry=27 grams of carbs)
*Potatoes (4 oz=28 grams)
*Sweet Potatoes (4oz=28 grams)
*Brown Rice (2/3 cup measured cooked =30 grams of carbs)

Bodybuilding Lifestyle

Summer is the time when the temperature and climate are just right to hit the beach and show off .This is the time for those of us who follow the bodybuilding lifestyle, whether competitive or not ,to shine and get our props for all of our efforts in the gym.In order to look the part, we now have to shine the excess body fat that was gained during the winter bulking up period in order to display the muscularity that lies beneath.

Weight training , Not cardio needs to be Emphasized.

Why is this?Because weight training elevates your metabolism for 24-36hours.Breaking down and re-building muscle has a metabolic cost associated with it.