Stronger Faster Fitter

Navy Seal Workout Routine

Oz — Thu, 22 Jul 2010 03:12:10 +0000

Navy SEALS BUD/S is a six month SEAL training course held at the Naval Special Warfare Training Center in Coronado, CA. SEAL candidates start with five weeks Indoctrination and Pre-Training as part of a Navy SEAL Class, then go through the Three Phases of BUD/S. First Phase is the toughest. It consists of 8 weeks of Basic Conditioning that peaks with a grueling segment called “Hell Week” at the midway point, where you’ll be tested to your limits.

First Phase trains, develops, and assesses SEAL candidates in physical conditioning, water competency, teamwork, and mental tenacity. This phase is eight weeks long. Physical conditioning with running, swimming, and calisthenics grows harder and harder as the weeks progress. You will participate in weekly four mile timed runs in boots, timed obstacle courses, swim distances up to two miles wearing fins in the ocean, and learn small boat seamanship.

Diving Phase trains, develops, and qualifies SEAL candidates as competent basic combat swimmers. This phase is eight weeks long. During this period, physical training continues and becomes even more intensive. Second Phase concentrates on combat SCUBA. You will learn two types of SCUBA: open circuit (compressed air) and closed circuit (100% oxygen). Emphasis is placed on long distance underwater dives with the goal of training students to become basic combat divers, using swimming and diving techniques as a means of transportation from their launch point to their combat objective. This is a skill that separates SEALs from all other Special Operations forces.

Third Phase trains, develops, and qualifies SEAL candidates in basic weapons, demolition, and small unit tactics. This phase of training is nine weeks in length. Physical training continues to become more strenuous as the run distance increases and the minimum passing times are lowered for the runs, swims, and obstacle course. Third Phase concentrates on teaching land navigation, small-unit tactics, patrolling techniques, rappelling, marksmanship, and military explosives. The final three and a half weeks of Third Phase are spent on San Clemente Island, where students apply all the techniques they have acquired

NAVY SEAL WORKOUT ROUTINE

This Navy SEAL workout routine is the basic fitness test given to SEAL candidates before moving into Phase One of training. This is one of the more rigorous military workouts. But you should be proficient at this SEAL workout routine before considering BUDS

500 Yard Swim

This swim must be completed in less than 12 minutes 20 seconds. Shoot for much better than that. Try to be able to complete in under 9 minutes. The test allows for the following swimming strokes; Combat Swimmer Stroke, sidestroke, or breast stroke.

Push Ups

You must be able to complete 42 in less than 2 minutes. This is the MINIMUM, shoot for 100.

1.5 Mile Run

This is done in uniform (boots and pants) and must be completed in less than 11 minutes 3o seconds. Try to complete in less than 9 minutes to be able to compete.

Pull Ups

There is no time limit for the pull ups. But you must complete 8 without touching the ground. To not be at the bottom try to complete 15 to 20.

If you really want to get ready to ace the SEAL BUDS with a high intensity Navy Seal Workout Routine then I strongly suggest you try out TACFIT military workout plans. The secret weapon of Special Operations personnel around the world, and the only Navy Seal Workout Routine that delivers the HARDCORE INTENSITY required to build a shredded physique and jaw-dropping performance while ensuring lightning quick recovery with secret BULLETPROOF injury prevention techniques.

This previously-classified Navy Seal Workout Routine hasn’t been published in the past because nondisclosure agreements are normally required when training these agencies. But the results were so amazing that Scott threatened to walk if he wasn’t allowed to release it to the public—and in a total break with precedent, the government types not only agreed, they’ve given testimonials in open support of the program!

TACFIT Special Operations Training Program

Click Here To Get It

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MMA Workouts

Oz — Thu, 17 Jun 2010 02:55:02 +0000

MMA Workouts

MMA Fighters are the foremost conditioned athletes in the world – and they have to be! The nature of MMA fighting volunteers no forgiveness. If they tire, they get knocked out. If they don’t become knocked out, they may themselves with a broken limb. Both alternatives aren’t very appealing so you can bet that the MMA workouts these athletes endure through are as intense as it gets.

And So how do you proceed about training with MMA workouts for such a demanding sport? Well, to start off with – you will need to analyze the demands. Fighting occurs at a high intensity – or at least it should. Of course, every now and then you get a “snooze fest” where the MMA fighters are too timid to engage. High intensity sport requires high intensity training. You need to increase your lactate threshold because if you’re ineffective in deal with the accumulation of lactic acid – you’ll likely end up vomiting in your spit bucket between rounds.

Interval training is essential for your MMA workouts because that’s exactly what the rounds are – high intensity intervals. Of course, well integrated MMA workouts should include pretty much everything. You need to work on flexibility, increasing your lactate threshold, raising your aerobic capacity, increasing your strength, your power and your strength endurance (all different). You have got to work on your speed and of course, your MMA workouts likewise have to include the technique work and the “in the trenches” sparring and grappling against resisting opponents.

There is plenty that needs to be studied when it comes to planning MMA workouts and it goes well beyond the scope of a single article. Even So, that being stated, here is one of my MMA workouts that I was doing in order to prepare myself before going to Thailand.

MMA Workouts – Workout #1 – Intermediate Circuit

1. Skipping (medium-to-fast pace) for 2 minutes.

2. Box Jumps (5 boxes) for 2 minutes (lateral movement)

3. “Burpies” for 25 repetitions

Rest for 1 minute

4. Sprints (wall-to-wall) for 2 minutes

5. Shadow boxing for 2 minutes

6. push up plyometrics onto aerobic steps

Rest for 1 minute

7. Jumping lunges (30 repetitions)

8. Medicine ball rotary tosses (done with partner)

9. Hammer slams. Usually done with a sledgehammer and a tire but you substitute for a small barbell a pile of mats.

That MMA workout is based a 3 round fight. Obviously, the MMA workouts necessary for a 5-rounder would last longer. As noted above, when it comes to fighting, you utterly have to be prepared and in order to prepare yourself, you can not neglect a single fitness component.

For more MMA workouts, check out MMAFitness Training as it is quickly growing into the internet’s top fitness resource for MMA fighters and fighter of all diciplines. You will as well discover all sorts of fight breakdowns.

TACFIT Spec Ops Bodyweight Fitness

Oz — Tue, 18 May 2010 23:14:12 +0000

I was doing research, looking for fresh workout plans using bodyweight routines for my clients; I’m a personal trainer. I came across this new body weight workout program called TACFIT Commando. Being interested in muscle workouts, I began scanning through their site to see what they were about.

Obviously, I presumed it was yet another weak workout program slapped together by some uninformed meathead who brags how the product will transform you into a lean and muscled animal without investing any effort whatsoever. Put differently, I thought TACFIT Commando would be a typical ebook that lacked quality and over-delivered in hype and absurd claims.

Even so, my inner BS radar started to slow the more I read their workout program information. As I kept reading, I was amazed to see that the principles this bodyweight training program was based around almost the exact same philosophies I was taught and preach to my guys every single day at the gym I instruct at!

I bought the program, it has a money back guarentee. I thought “If I look at it, and its awful, I’ll just get a refund.” In case you hadn’t noticed by the name of the product, TACFIT Commando is based around the exact same training methods used by special ops personnel, SEALs, bodyguards, MMA fighters, firemen, etc. The first thing that struck me about this program when I started tearing into it was the uniqueness. Instead of reading about exercises and workouts, the manual lists tasks and missions.

This special ops theme is consistent throughout. Oh, and I should mention that it’s not some make-believe theme that was cleverly thought up…the author is an accomplished fighter who trains fighters to handle any scenario they may face in their respective profession (these are the heroes putting their life on the line for our freedom).

If you’re the guy in charge of training these soldiers, you’ve got my attention.

BUT, would his TACFIT Commando program be appropriate for someone like me and my guys who don’t have a military background?

Sunday night I read the entire TACFIT Commando training manual so that I’d know exactly what the program entails. Monday and Tuesday I spent most of the day watching the videos, trying a few of the workouts and messing with the bonuses.

Here are some highlights of the TACFIT Commando program:

The entire program is bodyweight-only and can be done without any equipment (hence bodyweight only…duh) and with minimal workout space

Workouts are 20 minutes or less and focus on intensity, to get you ripped and able to perform like an elite warrior…in fact, in team TACFIT’s own words (‘cuz this is what grabbed my attention):

“The ideal tactical training program must also target the energy system of crisis response: that means high intensity, three-dimensional movements done for repeated bursts of short duration, with fast recovery—serious workouts for those who aren’t afraid to push limits others call impossible.

TACFIT meets these needs by using intense, fast paced circuits, tactically-specific movements, and a training wave that synchs up with your body’s natural energy and recovery patterns.

When you train with TACFIT, you begin to develop a superhuman ability to recover rapidly from exertion. That means you’re smiling a smug smile while your buddies are still gasping red-faced on the floor. They’re lying there trying to catch their breath, and you’re already headed over the horizon, ready for the next round.

Fitness—like fighting—isn’t a matter of who can do more, but who can do it more often. It isn’t the one who can go the longest at an easy pace, but the one who can collide, shake it off, and go again who survives.”

TACFIT Commando Workout

Each week incorporates functional muscle training to enhance performance, intense fat-burning circuits, complex skills development that equips you for better handling stressful situations, and injury prevention and active recovery sessions that allow for maximum training efforts when called for.

Here’s what you get with the TACFIT Commando program:

124 page comprehensive TACFIT Commando training manual

TACFIT Commando mission calendar

Video exercise library (shows you detailed videos of each and every level of every exercise…very important, as I’ve never even seen most of these exercises before)

Secret recovery techniques video series (joint mobility routines and Prasara yoga sequences for optimal warm-up, cool-down, recovery and injury-proofing)

Of course, I had to have the TACFIT Commando Deluxe Edition, which includes the following bonuses in addition to everything I just listed:

Follow along mission simulation videos (I think this is key to making sure users are getting maximum benefit from any workout program)

Rapid recovery and breathing secrets of the special ops (all I can say is WICKED cool)

Tactical readiness diet plan (haven’t looked into this much, as I’ve been too focused on my missions)

Warrior recipes book (had the Mediterranean Egg Scramble this morning…delicious. Lots of other great meal ideas that’ll help facilitate results from the training program)

TACFIT Commando I think that’s it. Needless to say, TACFIT Commando is quite comprehensive and includes everything you could possibly need to succeed with a new training program.

Overall, I definitely give TACFIT Commando my seal of approval. After all, this program is essentially everything I preach, minus the dumbbells/kettlebells and plus some seriously challenging “special op” bodyweight exercises that I’ve honestly never even heard of before.

The system contains 3 months worth of missions (workouts) and each mission has 3 different levels, making it usable by pretty much any fitness level. But I have to admit, even the beginner level (called “recruit level”) workouts were humbling for yours truly.

To me, that’s a good thing – I like to be challenged and enjoy kicking my own ass with the goal of ‘conquering’ a certain level and being able to step up to the next; for others, who doesn’t like a good challenge and to those who are unable to dig deep and push themselves during workouts, this wouldn’t be the best program for you.

Remember, any program that is shorter in duration can only work when intensity is applied. You’re not going to lose fat by ‘slacking through a fifteen minute workout. TACFIT Commando is no magic bullet, and doesn’t claim to be…so please don’t purchase this training system if that’s what you’re after.

Additionally, if you’re not into the whole special ops theme that the material is presented in, then TACFIT Commando is definitely NOT for you

But if you’re looking to sculpt a ripped, sexy physique and have the athletic and performance abilities to back up the bod…and if you’re willing to push yourself to new limits and practice discipline with a fresh new program that’s unlike anything you’ve ever tried before…then TACFIT Commando may very well be the yin to your yang.

I’ve always admired and looked up to guys like Navy SEALs, MMA fighters and other real-life badasses who possess ridiculous performance abilities…and have a calendar-worthy body as a result. Ive said time again that the best way to transform your body is to start training to get stronger, run faster, jump higher, recover quicker. Stop training to lose fat and build muscle.

In other words, switch your mindset to adopt more of a performance-based focus and an amazing body will become an unavoidable side effect of this ambition. TACFIT Commando is built around this exact principle, which is pretty damn cool if you ask me. So if you think you’ve got the cojones to train like some of the world’s most dangerous guys, I suggest you man up.

Learn more about this dynamite program right here —> TACFIT Commando Bodyweight Program

Hope you find my review of TACFIT Commando helpful and I look forward to hearing about your success stories.

PS – Grab your copy of this powerful, one of a kind training program right here —> TACFIT Commando Domination System

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Home Weight Loss Tips

Oz — Tue, 16 Mar 2010 23:12:12 +0000

Virtually all folks on the planet would not even consider working out to be something they enjoy doing. But having a daily dose of bodily activity is a essential part of experiencing a wholesome lifestyle. If you are attempting to lose weight, you will not experience nearly the success as you would by working out. But for those of you who just can’t, here are a few points that may help you to get going. It might still change your mind about physical exercise.

First thing you need to do is to find a few workouts that are more fun to you than others. Naturally you should be working your totally body to take the utmost gains but when you are starting out you should make it as fun as possible. If there is something you don’t like for, like sit-ups for example, find something else to tone your core muscles. If you don’t enjoy running, try out getting on a bike instead. The key detail is to discover workouts you don’t detest. The more fun you have, the more probable you will proceed to go back and do it again.

Another great means to find your workout would be to find other activities away from the gym. Getting in shape doesn’t require you to travel to a gym simply that you get in some kind of physical activity. You could join a softball league, include a dance class or start ice skating. The detail is that no matter what you enjoy doing, you can learn means to start in some exercise.

For the individual who simply doesn’t like to leave the home, I have the ideal answer for you. It’s a totally interactive video game console called Wii. The greatest thing is that they have produced many games that are designed to get you in shape while you are playing. Games the likes of Biggest Loser, named after the TV show and Wii Fit have supplemental plug-ins to make it more realistic. That’s right, you now have the power to get a full work out from the comfort of your individual home with no excuses.

If you actually detest exercising, you may need somebody to keep you driven. Training with a partner is a great means to do that so even when you don’t want to go your partner will force you to. Professional trainers can motivate you and show to you new workouts as well but they will cost you. Even hiring a tennis or golf coach to assist you with your game will prevent challenging you to improve and give to you a set schedule of when you can go and exercise. Conditioning with a friend who has similar goals as you is probably the best way because working out together can be fun and you can help each other remain focused and driven.

One final hint for individuals who hate exercising is to join classes. There are numerous gyms in your region and every one should offer a wide assortment of classes from Yoga to Biking. Joining classes will help you meet other people and discover that many individuals are in precisely the same situation you are in. Some community centers will offer such classes as well.

And So if you really hate physical exercise, the most challenging thing to do will be to stay motivated. Set goals for yourself and adhere to your program until you meet your goal. Try to make it as fun as possible so it doesn’t seem like such a task. You know in your heart that this is something you need to do to remain healthy so don’t quit. As always, I suggest finding a weight loss plan that fits your needs and assists you learn to eat right and teaches you how to lose the weight safely.

What Is The Best Self Tanning Lotion

Oz — Tue, 09 Feb 2010 22:47:22 +0000

With summer just around the corner it’s time to start working on that tan. Avoid the damage caused by the tanning bed and switch to a self tan lotion.

If you’re looking for the Best Sunless Tan Lotion on the Internet please read on… Idol Tan Sunless Tan Lotion is the absolute best Sunless Tan Lotion on the market right now. We know Idol Tan is the best Sunless Tan Lotion for you right now as we have tried many products and believe Idol Tan to be the best. Our team is constantly in search of only the best sunless tanning lotion and we would never show you a product we didn’t think you would just love.

Idol Tan is the best sunless tanning lotion on the market because its been proven to give you a beautiful, celebrity, sunless tan. Idol Tan will:

Give Your Skin a Natural Glowing Appearance
Have Your New Tanned Skin Turn Golden Bronze Color
Provide Yourself the Most Natural Tan Color to Your Skin
Continue to Moisturize Your Skin and Keep it Clear From Blemishes with Regular Use
Is the Most Simple to Use Self Applying Sunless Tanning Product Available

With Idol Tan You Get the Best Sunless Tanning Lotion Available Anywhere.

While most self-tanners and sunless tan lotions leave an unattractive “orange” finish, only one product will actually give you that beautiful tanned body you’ve always wanted. Just apply our sunless tan lotion, get dressed, and in just a few minutes you will be ready to show off your new healthy, sun touched, celebrity style tan to your friends.

Many Top Networks and Cable Shows are now Calling Idol Tan the Best Sunless Tanning Lotion Available on the Market and It Is Manufactured In the U.S.A.

MSNBC - For years, a popular approach to getting a great tan went something like this: slather on some baby oil, then bake. Today, of course, we know better. To get a safe tan, there’s really just one choice – sunless tan lotion.

ABC - More than 1.3 million new cases of skin cancer were diagnosed in the United States last year so staying safe in the sun is more important than ever. Lucy Danziger joined “Good Morning America” to talk about how to get a safe suntan from a bottle with sunless tan lotion.

Professional Beauty Network - Sunless tan lotion is quickly becoming popular as more people become aware of the harmful effects tanning outdoors, and want to maintain a healthy look without the time input or health risk.

We Are Offering the Best Sunless Tan Lotion Deals on the Internet

You have 2 options when it comes to buying Idol Tan Sunless Tan Lotion. Right now we are having a limited time free trial offer. With this offer you can get a month supply of Idol Tan Sunless Tan Lotion for only the cost of shipping and handling. This is a great offer for someone who would like to try our product.

Free Trial of the Best Sunless Tan Lotion

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Interval Training At Home

Oz — Tue, 02 Feb 2010 00:22:41 +0000

High Intensity Interval Training also called HIIT produces faster more substantial results over long duration moderate intensity cardio workouts. Studies have shown that people doing high intensity interval training workouts have lost significantly more body fat compared to people doing low intensity long duration workouts. Fat burns quicker with high intensity training because you end up burning calories long after your work out is finished.

A great example of high intensity interval training would be the difference between jogging and sprinting. If you were to jog down the road for 30 seconds, you would barely even start to sweat or breath hard. But, if you sprinted down the street for 30 seconds, you may not even be able to make it. Now, lets take this to a different level.

Do this HIIT workout at home no more than three times per week with at least 24 hours of rest in between HIIT workouts…

Warmup

Touch Toes – 15 reps (Touch toes quickly, come right back up and repeat)
Lunges – 10 reps/leg
Side Lunges – 10 reps each direction
Butt Kicks – 25 yards
High Knees – 25 yards
Arm Circles – 20 reps
Trunk Twists – 20 reps
Side Bends – 20 reps

HIIT

30 Seconds jogging
30 Sprinting
Repeat 7 times for 8 minutes total

High Intensity Interval Training is not limited to just running of course. You can apply the principles of HIIT to any cardio exercise you perform to greatly increase the benefits of the workout while reducing the time it takes for you to reach your goals. Jumping rope, stair running, and riding bikes are all great exercises with which you can apply the principles of HIIT to maximize the effectiveness of your workouts. One key thing to keep in mind though: Applying HIIT training is usually not as effective when applied to machine workouts because of the inherent limitations of the machines themselves and the difficulty of switching between intensities. It is much easier to just RUN faster than it is to program a machine and wait for it to catch up. The key to HIIT is to switch between intensity levels quickly.

Burn Fat With Body Weight Workout

Oz — Fri, 22 Jan 2010 01:11:46 +0000

Most people know that working out at home on a regular basis is a requirement for a healthy and in shape body. Home weight training can help you lose weight, help you maintain the proper weight and improve the overall function of the body.

Home weight training is less expensive than what you would spend on a gym membership. At home workouts like the one below are all it takes to start getting back in shape or keep up with your current level of fitness. With home weight training workouts you are provided with exercises that keep it interesting and challenging long after a gym membership is expired.

Burn Fat With This Body Weight Workout

1. Jump Rope Skips – 120 reps.

2. Explosive push up – As many reps as you can do.

3. Jump Rope Skips – 120 reps.

4. Explosive push up – As many reps as you can do.

5. Chair step ups – 10 reps per leg

6. Lunges – Step forward – 30 reps per leg.

7. Feet elevated push ups – As many reps as you can.

Repeat from the first exercise on more time and record how long it takes to complete them. Try and beat that time next time.

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Blast Through – A Guide to High Intensity Training

Oz — Tue, 20 Oct 2009 02:39:25 +0000

High Intensity Training Workout Techniques

Forced reps

Since the “heavy duty” craze emerged, forced reps have become very popular among bodybuilders the world over. The idea of a forced rep is to assist a trainer with a few more reps of an exercise when he can not continue alone. A few more reps are ’squeezed out’ when a spotter helps lighten the load. Be sure to use an experienced spotter who should relieve you of only 10-15% of the load so you can complete 2-3 more reps before failure. These extra forced reps are crucial to stimulate growth and build muscle which eludes the average gym rat. This is a very intense way of training and can bring remarkable results, but overdoing it will quickly lead to over training and fatigue. Use them occasionally to get past a sticking point in your program. If you recuperate from workouts slowly, get plenty of rest after using forced reps or they will slow your progress and rob you of energy.

Cheat Reps

Although strict reps are recommended, especially for beginners, there are times when a bodybuilder may benefit from “cheating”. This is a way of getting around a weak link in a muscle area, not just a means to increase the weight you’re using. Only cheat to benefit a particular area. An example would be to lean the body backwards to help lift the weight in a standing barbell curl, instead of keeping the torso rigid. A trainer might “cheat” the weight up in order to lower it slowly on the negative part (see Negative), or cheat only for the last few reps to complete the set. Either way, cheat reps should be used to target an area of muscle that doesn’t usually receive any direct resistance, and used sparingly. “Cheating” is not recommended for multiple joint movements such as a squat, hang clean or bench press.

21 System

Here is an example of the 21 system: using a moderate weight on the shoulder press, perform 7 reps moving the bar through the ‘top half only’ of the movement (from the locked elbow position to 50% of the way down) Then, without stopping, do 7 reps on the lower half of the movement, from the bar almost touching the base of the neck to half way up. Immediately after, perform 7 full reps as you do in a normal shoulder press movement. With a spotter, you could even use a heavier weight for the top half of the movement (7 reps), have him remove some of the weight straight away, before continuing with the second and third phase of the exercise (14 reps). This system can be used for almost all exercises, especially in shoulder, chest, back and arm exercises where it invariably gives good results. Use your head when choosing a weight for this method. This really is a ’shock’ technique and could give you the boost you need.

Pyramid Reps

This method is used extensively by almost every bodybuilder for compound (multi-joint) movements like squats and bench presses. The idea is that, starting with a high rep set, weight is added and reps are reduced for each set as the muscles warm up and fill with blood. When a peak weight is reached (for 4-6 reps) the weight is reduced and reps increased to gain a good pump. This technique works both fast and slow-twitch fibers of the muscle, and can be very effective once mastered. Use it for compound, multi-joint movements like the bench press.

Negative Reps

To perform a negative rep, you raise the weight with help, and lower it by yourself. Let’s look at an example. Take the bench press, with poundage above your normal working weight; a spotter helps you raise the loaded barbell on the ‘positive’ part of a rep. Then you slowly lower the weight on the ‘negative’ part by yourself, resisting gravity on the way down. This technique greatly stresses a muscle group and builds strength, but can quickly lead to fatigue. If you want to ’shock’ the muscles, try negative reps occasionally for maximum intensity.

Burn Reps

The definition of burns is to continue a set with a few partial reps (see below) when full reps can no longer be done. This takes a set to complete failure and causes a painful burning sensation in the worked muscle, caused by a build up of lactic acid. Put the pain out of your mind and push past it, because it’ll be worth it. You will notice a tremendous pump after applying burns and the added stress will stimulate new growth. Burns are used on exercises such as preacher curls, triceps pressdowns, dumbbell flyes, lat pulldowns, calf raises and chest dips.

Partial Reps

As you all know, a strict (complete) rep is performed by working a muscle through a full range of motion. A “partial” rep, on the other hand, is rep where only half the range of motion is worked – the middle part. Take the overhead barbell press. The bar would start from the top of the neck and end before the elbows locked out, only half the range of motion. Partial reps can be used for most exercises, but not all. You can benefit from using this technique as part of your program, as muscle areas will be worked differently, which is what you need to stimulate new growth. Remember to increase the weight with partial reps, as the strongest part of the muscle will be worked.

Isotension

What is isotension ? To perform isotension, the muscles are flexed towards the end of a rep. Tense the muscle area really hard on the last few reps of the set – imagine yourself flexing in front of a mirror. Disregard the weight, it doesn’t matter if your reps are not strict either. Just try to get the muscle severely tensed to the point of cramping. This tensing of the muscle will create visible striations in your form, and brings rapid results if done consistently.

Slo-Mo reps

Slo-Mo reps are performing an exercise in “slow motion”. Why do this ? Firstly, by performing an exercise slowly you cut out the momentum of faster reps, which in turn increases the time-under-load (TUL). It also makes you concentrate more on each rep. The negative (return part) of each rep is also intensified, and this will give you the feeling the reps have been doubled. Try this technique and you’ll see that it really works, but requires discipline to be used for extended periods.

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Iso-Tension workouts

Winter Workouts: Stay in Shape during the Cold Months

Oz — Mon, 12 Oct 2009 23:58:02 +0000

The big secret to exercising outdoors in the winter is to wear as little as possible. Yes, you read that right. You want to wear as little as you can get by with and still be comfortable. Think of this as the “20-degree rule”: Dress for weather that is 20 degrees warmer than the actual temperature. That way, you’ll be a little chilly when you first head out but toasty once you get moving.

Your clothing should cover as much surface area of your body as possible and protect you from the three major winter elements: cold, wind and precipitation. Instead of wearing one or two pieces of big, bulky clothing, wear three thin layers:

For the innermost layer, choose a material made from polypropylene or olefin. Both are better at wicking perspiration away from your skin than natural fibers like cotton or wool, which tend to get damp and clammy with sweat.
The second layer serves as an insulator. A loose, lightweight sweater, sweatshirt, or long-sleeved T-shirt traps warm air generated by your body heat but lets you move without restriction; Gore-Tex works well because it breathes, but natural fibers are also good choices.
A light, easy-to-open jacket acts as a shield from the wind, rain, and snow. Look for a garment that’s both breathable and waterproof — that is, something that allows your sweat to evaporate yet still prevents outside moisture from seeping through. Gore-Tex and other synthetics are your best bet.

Shed a layer or open up your jacket as soon as you feel too hot so that body heat can escape and air may circulate freely. Keep your legs fully covered, but don’t overdo it. When you exercise, a tremendous amount of blood is shunted to the legs, and their metabolism increases dramatically. Thermal underwear and a pair of tights or sweats are almost always adequate.

Your head and hands are prime frostbite targets, so finish off your outer gear with a hat and mittens. Add a face guard or bandanna if it’s windy. And just because it’s cold out doesn’t mean you can skip the sunblock: You’ll burn just as quickly from the combination of wind and sun reflecting off the snow as you will from a day at the beach.

Weather and terrain are two other winter workout concerns. Always check the weather report before you head out so you don’t get caught in a total whiteout by surprise. It’s a good idea to leave your route and an estimated workout time with someone so they know to look out for you in case of a problem.

You can’t always tell what kind of terrain is underneath snow cover. As a result, if you’re not careful to keep your eyes on the road ahead, you may be surprised by a pothole or slick patch of ice. Icy hills are especially dangerous. Lateral stability on snow, slush, and ice presents real opportunity for injury; you can easily twist an ankle or turn your knee in an attempt to stay upright.

High snowdrifts and unplowed streets require an extra effort too, especially from your buttocks and thigh muscles. Take shorter, quicker strides than normal and hold your arms slightly away from your body to improve balance. Whenever possible, travel along well-worn paths where the snow cover is minimal and you can see what’s coming up. On extremely cold, windy, snowy and icy days, head for the gym.

Original article by: Liz Neporent

LOW-CALORIE THAI RED CURRY CHICKEN

Oz — Thu, 08 Oct 2009 02:56:20 +0000

I’m like you and get bored with the same ol’ diet day in and out. This should spice up the taste buds and enliven the senses. Never forget about your tounge’s best friends while getting ripped; herbs and spice!

LOW-CALORIE THAI RED CURRY CHICKEN

1 boneless, skinless chicken breast, cooked, cut in strips
250 ml (about 1 cup) Red Curry Sauce (e.g. Sharwood’s Thai Red Curry, low calorie, internationally available, and tastes great!)
1/2 large green pepper, cut in strips
1/3 large cucumber, sliced
6 large mushrooms, sliced
1 tablespoon lime juice
1 tablespoon citrus marmalade (you should aim to purchase a low-sugar marmalade with about 20 cal/tbsp)
1 cup steamed Jasmine Rice (or brown, though not as delicious)
1/2 jalapeno pepper (optional)

In a non-stick skillet or wok, stir-fry the pepper, cucumber, and mushrooms in the lime juice and marmalade at medium-high heat. Do not use oil. Stir-fry for five minutes or until the mushrooms darken in color. Add the curry sauce and chicken to the skillet. Stir to coat chicken and vegetables evenly. (You may also add the jalapeno if you desire a spicier sauce. Press the pepper into the pan while cooking to release the pepper’s juices into the sauce.) Let the sauce and ingredients simmer for five minutes on medium-high, then remove from heat. Serve over steamed jasmine rice.

Comments: No oil or coconut milk, and it still tastes great! (The Sharwood’s curry, however, includes coconut milk in its ingredients, but it must be a low-cal version because Sharwood’s is only 170 cal / 125 mL of sauce.) I recommend baking the chicken breast ahead of time for the healthiest preparation.

It is traditional in Thai cooking to serve cucumber raw on the side or arranged around the plate. My recipe suggests frying the cucumber in the lime juice and marmalade. It is simply a personal preference, and I find it tastes great. Also, you may serve the dish with crushed peanuts on top, but this adds fat, calories and protein (and the chicken breast already provides protein).

Serves 2. Calorie Total Per Serving:

Chicken: 80 cal Curry Sauce: 170 cal (for Sharwood’s) Rice: 150 cal Marmalade: 10 cal Total: 410 cal

Enjoy this easy-to-make, great-tasting, oil-free, low-calorie Thai dinner! It’s guaranteed to please!