Exercise on a treadmill has long been thought of as boring and tedious, by beginners and experts alike. There are some changes you can make to your workout to really add a kick to walking in place. Below are four changes you can make to add fun to the time you exercise on a treadmill.
Speed up your workout. Run or walk comfortably for 10 minutes, then speed it up to 20 seconds per mile faster than a recent best. Run or walk at this pace for 3 minutes then recover at a comfortable pace for 3 minutes. Repeat three to five times then finish with a 10 minute comfortable pace.
Be progressive in your workout. After a warm up, set your pace to your fastest pace. Stick it out at that pace for 5 minutes then recover for 4 minutes. Speed back up for 3 minutes, recover for 2 minutes. Speed up again and add 20 seconds per mile for 1 minute. Finish off with 10 minutes at a comfortable pace. Each week in your progressive workout, add 20 seconds to your starting time.
Add some hills. After a warm up, set your pace to a comfortable one. Run or walk for 10 minutes or so at 0° incline. Change the elevation 1° for 2 minutes; elevate to 2° for 2 minutes, then return to 1° for 2 minutes. Working in 2 minute increments, gradually bump up your elevation in this pattern: 1-2-1-3-1-4-2-5-2-6-2-7. Finish with a 10 minute comfortable pace jog or walk.
Weight it out. While a few home treadmills come with resistance cords, you might find a better way to get some additional benefit from your workout is to walk or run with small dumbbells. Start with 1 pound, then progress to heavier weights. You can walk while punching straight out in front of you, do military presses and raise your arms straight out to the side with weights in hand to add an arm workout.
If these four don’t give you enough to get excited about, you can always walk backwards to give your calves a burn. A change here, a tweak there, and exercise on a treadmill doesn’t have to be dull any longer.
Thursday, August 17, 2006
Thursday, August 10, 2006
Trainer and Fitness Coach Finds Way to Maximize Performance
By: Brian Connors
Here's an article published within the July/August 2006 edition
of the Isagenix Insider:
Athletic trainer and fitness educator Tim "Coach" Powers,
featured in the July 2005 edition of Men's Journal, has
attracted numerous high-scale clients with his "whole-body
movement" approach to sports conditioning. These clients include
the U.S. Navy SEAL's and various athletes from the NFL, Major
League Baseball, NASCAR, and the U.S. Olympic Team. Along with
his training philosophy, Coach recommends Isagenix nutritional
products to help maximize performance.
Powers, who now directs fitness training at the Mauna Lani
Resort Sports and Fitness Club in Hawaii, says Isagenix products
give his clients the physical results expected from nutrition.
He believes quality nutrition is crucial for the creation of
"explosive energy" needed for his clients to get the maximum
amount of strength, speed and agility.
Isagenix's holistic approach, Powers explains, creates an upward
spiral of energy by cleansing the body internally and then
replenishing it with formulas that are "nutrient dense and make
sense."
"What got me interested was the cleansing," said Powers. "The
reason why body fat goes up is because of toxic material - so
you're getting something in your system that'll push these
pollutants out. It's out with the bad and in with the good."
Getting the Most From a Protein Shake
Powers is enthusiastic about the IsaLean shakes and soups,
saying they are far superior to "low-grade junk protein" shakes
and give athletes what they need to perform well. The Isagenix
meal replacements include whey protein, along with vitamins,
minerals, and enzymes.
"You can buy a 40-gram shake and only get 10 grams , but with
these ( Isalean ) shakes, you've almost 100 percent assimilation
because it has the catalysts to release the energy bound in
food," Powers says.
Isagenix's programs give the body a "thermogenic response" that
lasts, says Powers. "You add good stuff like Isagenix and you
create energy, then you create heat with exercise, then you'll
be hungry for more Isagenix, then you have more energy. That's a
winning system."
Coach says, "Train Like an Athlete"
Exercise should benefit the body as a whole, says Powers. He
explains that when the average person trains like an athlete
with a focus on whole-body movements, it enhances benefits.
"Athletic training teaches muscles and stabilizers to work
together and maximizes communication from brain to body," says
Powers. "This type of exercise is perfectly in line with
Isagenix's principles - it's a natural body resistance
conditioning system that produces an athletically trim and
aesthetically pleasing body."
( End of Article )
About the author:
Brian is an Independent Isagenix Associate who wishes to share
information about the successful use of Isagenix products within
the realm of sports training. Read other Athlete Success stories
and product information by going to
http://www.victory4u.isagenix.com/stories_athletes.dhtml?inv=0 .
Products may be ordered via website.
Here's an article published within the July/August 2006 edition
of the Isagenix Insider:
Athletic trainer and fitness educator Tim "Coach" Powers,
featured in the July 2005 edition of Men's Journal, has
attracted numerous high-scale clients with his "whole-body
movement" approach to sports conditioning. These clients include
the U.S. Navy SEAL's and various athletes from the NFL, Major
League Baseball, NASCAR, and the U.S. Olympic Team. Along with
his training philosophy, Coach recommends Isagenix nutritional
products to help maximize performance.
Powers, who now directs fitness training at the Mauna Lani
Resort Sports and Fitness Club in Hawaii, says Isagenix products
give his clients the physical results expected from nutrition.
He believes quality nutrition is crucial for the creation of
"explosive energy" needed for his clients to get the maximum
amount of strength, speed and agility.
Isagenix's holistic approach, Powers explains, creates an upward
spiral of energy by cleansing the body internally and then
replenishing it with formulas that are "nutrient dense and make
sense."
"What got me interested was the cleansing," said Powers. "The
reason why body fat goes up is because of toxic material - so
you're getting something in your system that'll push these
pollutants out. It's out with the bad and in with the good."
Getting the Most From a Protein Shake
Powers is enthusiastic about the IsaLean shakes and soups,
saying they are far superior to "low-grade junk protein" shakes
and give athletes what they need to perform well. The Isagenix
meal replacements include whey protein, along with vitamins,
minerals, and enzymes.
"You can buy a 40-gram shake and only get 10 grams , but with
these ( Isalean ) shakes, you've almost 100 percent assimilation
because it has the catalysts to release the energy bound in
food," Powers says.
Isagenix's programs give the body a "thermogenic response" that
lasts, says Powers. "You add good stuff like Isagenix and you
create energy, then you create heat with exercise, then you'll
be hungry for more Isagenix, then you have more energy. That's a
winning system."
Coach says, "Train Like an Athlete"
Exercise should benefit the body as a whole, says Powers. He
explains that when the average person trains like an athlete
with a focus on whole-body movements, it enhances benefits.
"Athletic training teaches muscles and stabilizers to work
together and maximizes communication from brain to body," says
Powers. "This type of exercise is perfectly in line with
Isagenix's principles - it's a natural body resistance
conditioning system that produces an athletically trim and
aesthetically pleasing body."
( End of Article )
About the author:
Brian is an Independent Isagenix Associate who wishes to share
information about the successful use of Isagenix products within
the realm of sports training. Read other Athlete Success stories
and product information by going to
http://www.victory4u.isagenix.com/stories_athletes.dhtml?inv=0 .
Products may be ordered via website.
Friday, August 04, 2006
How To Bulk Up Fast - Without Getting Fat
By: Vince DelMonte
This is the simplest advice you can use to BULK UP FAST
without getting fat at the same time!
I used the same formula when I lived at home with my parents
and gained over 50 pounds of muscle mass over the course of a
year. My Mom was a tough negotiator and only agreed to shop for
my breakfast, lunch and dinner. Those three meals covered about
half of my caloric intake getting me close to 3000 calories each
day. My meal plan required a consumption of four to five
thousand calories so I was still a few dozen calories short from
new muscle growth.
If you are like me and work 8-12 hours a day than it is easy to
become apart of the 'Lame Blame Club' that defaults to the most
convenient excuses in the book. If you are trying to build more
muscle mass than you must have a easy strategy to get in those
extra 1000-2000 precious calories that you are missing.
The 'See' Food Diet Is Not The Answer
Too bad it's not as easy as picking up a box of five dollar
pizza or four cheeseburgers on your way home from work to make
up those extra calories. Actually, it is that easy, if you
believe that a calorie is a calorie.
If building muscle was as easy as stuffing 8,000 calories of
pizza, fries and burgers than I don't think anybody on this
planet would have a problem gaining huge muscles! The extra
calories I am going to recommend are based on clean calories.
These extra calories are for the guys who want to build slabs of
new muscle without a fat gut, love handles and a double chin!
Most mass diets wreak havoc on your health because they are
based on unclean calories. Sure you climb the scale quickly but
you also run the risk of heart disease, diabetes, cancer, and
hundreds of others health risks associated with poor diet. Will
your time in the gym offset these health problems associated
with carrying too much fat? A little, but not much, and not in
the long run.
Right now your body needs a certain number of calories to
grow. Let me ask you a simple question. Are you as muscular as
you want to be right now?
Yes. Than keep doing what you are doing!
No. Than most likely your body needs a strategy to ingest an
extra 1000-2000 calories per day. How are you going to do that?
Store Bought Weight Gainer Shakes Are Not The Answer
Most guys resort to weight gain shakes. The weight gain shakes
at health food stores are usually made with very poor protein
quality and loads of sugar. Not good, but the idea of a weight
gainer shake is an excellent one. Liquid-calories are easy to
consume and ideal for in between meal feeding. But you got to
make your own unless you want to look like a pregnant power
lifter!
The Home Made Weight Gainer Is The Answer! Here's what
you will need:
Three-four large 1 L water bottles
A blender
Couple bags of frozen berries from Costco
A tub of natural peanut butter
A tub of protein powder
A few bags of low fat milk
10 minutes of your day
No, you are not mixing all these ingredients exactly but you
can mix the following:
1-3 cups of low fat milk - 300 calories
1-2 cups of mixed berries - 200 calories
40-60 grams of protein powder - 160-240 calories
1-2 tbsp of natural peanut butter - 200 calories
As you can see, this adds up quickly to over 800 clean calories
and they are all healthy foods. You will notice that these
shakes have no junk sugars and no 'bad' fats. So for all those
whiners who complain that they can't get enough food each day -
throw that excuse out the window. You now have a solution.
If calorie counting is not your thing than simply monitor the
number of cups, scoops and tbsp. I would suggest starting with
portion sizes of 1 for everything while the 40-60 grams of
protein always is consistent i.e. 1 cup, 1 scoop and and 1 tbsp
of the above ingredients and than build to two and and three
where recommended.
Your Are In Complete Control Of How Big You Get
These shakes are completely flexible and you are in control of
how much weight you gain and at which rate. Don't be surprised
if the volume of the these shakes make you part with your wash
board abs and result in canceling your Calvin Klein photo
shoots. Throw a couple of these shakes into your daily meal plan
and you'll fill that gap towards new muscle growth. No drive
through required!
Remember, the title of this article was how to bulk up fast,
not how to stay lean all year. I believe that bulking up is the
most effective way to gain mass muscle. Taking the stay lean all
year approach might help you build 5 pounds of muscle a year if
your lucky but taking the bulk up like you mean it will help you
skyrocket 20-30 pound or more and actually make you look like
someone who lifts weights! Which one do you want?
About the author:
NoneVince DelMonte is the author of No Nonsense Muscle Building:
Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMo
nteFitness.com/
He specializes in teaching skinny guys how to build muscle
and gain weight quickly without drugs, supplements and trai
This is the simplest advice you can use to BULK UP FAST
without getting fat at the same time!
I used the same formula when I lived at home with my parents
and gained over 50 pounds of muscle mass over the course of a
year. My Mom was a tough negotiator and only agreed to shop for
my breakfast, lunch and dinner. Those three meals covered about
half of my caloric intake getting me close to 3000 calories each
day. My meal plan required a consumption of four to five
thousand calories so I was still a few dozen calories short from
new muscle growth.
If you are like me and work 8-12 hours a day than it is easy to
become apart of the 'Lame Blame Club' that defaults to the most
convenient excuses in the book. If you are trying to build more
muscle mass than you must have a easy strategy to get in those
extra 1000-2000 precious calories that you are missing.
The 'See' Food Diet Is Not The Answer
Too bad it's not as easy as picking up a box of five dollar
pizza or four cheeseburgers on your way home from work to make
up those extra calories. Actually, it is that easy, if you
believe that a calorie is a calorie.
If building muscle was as easy as stuffing 8,000 calories of
pizza, fries and burgers than I don't think anybody on this
planet would have a problem gaining huge muscles! The extra
calories I am going to recommend are based on clean calories.
These extra calories are for the guys who want to build slabs of
new muscle without a fat gut, love handles and a double chin!
Most mass diets wreak havoc on your health because they are
based on unclean calories. Sure you climb the scale quickly but
you also run the risk of heart disease, diabetes, cancer, and
hundreds of others health risks associated with poor diet. Will
your time in the gym offset these health problems associated
with carrying too much fat? A little, but not much, and not in
the long run.
Right now your body needs a certain number of calories to
grow. Let me ask you a simple question. Are you as muscular as
you want to be right now?
Yes. Than keep doing what you are doing!
No. Than most likely your body needs a strategy to ingest an
extra 1000-2000 calories per day. How are you going to do that?
Store Bought Weight Gainer Shakes Are Not The Answer
Most guys resort to weight gain shakes. The weight gain shakes
at health food stores are usually made with very poor protein
quality and loads of sugar. Not good, but the idea of a weight
gainer shake is an excellent one. Liquid-calories are easy to
consume and ideal for in between meal feeding. But you got to
make your own unless you want to look like a pregnant power
lifter!
The Home Made Weight Gainer Is The Answer! Here's what
you will need:
Three-four large 1 L water bottles
A blender
Couple bags of frozen berries from Costco
A tub of natural peanut butter
A tub of protein powder
A few bags of low fat milk
10 minutes of your day
No, you are not mixing all these ingredients exactly but you
can mix the following:
1-3 cups of low fat milk - 300 calories
1-2 cups of mixed berries - 200 calories
40-60 grams of protein powder - 160-240 calories
1-2 tbsp of natural peanut butter - 200 calories
As you can see, this adds up quickly to over 800 clean calories
and they are all healthy foods. You will notice that these
shakes have no junk sugars and no 'bad' fats. So for all those
whiners who complain that they can't get enough food each day -
throw that excuse out the window. You now have a solution.
If calorie counting is not your thing than simply monitor the
number of cups, scoops and tbsp. I would suggest starting with
portion sizes of 1 for everything while the 40-60 grams of
protein always is consistent i.e. 1 cup, 1 scoop and and 1 tbsp
of the above ingredients and than build to two and and three
where recommended.
Your Are In Complete Control Of How Big You Get
These shakes are completely flexible and you are in control of
how much weight you gain and at which rate. Don't be surprised
if the volume of the these shakes make you part with your wash
board abs and result in canceling your Calvin Klein photo
shoots. Throw a couple of these shakes into your daily meal plan
and you'll fill that gap towards new muscle growth. No drive
through required!
Remember, the title of this article was how to bulk up fast,
not how to stay lean all year. I believe that bulking up is the
most effective way to gain mass muscle. Taking the stay lean all
year approach might help you build 5 pounds of muscle a year if
your lucky but taking the bulk up like you mean it will help you
skyrocket 20-30 pound or more and actually make you look like
someone who lifts weights! Which one do you want?
About the author:
NoneVince DelMonte is the author of No Nonsense Muscle Building:
Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMo
nteFitness.com/
He specializes in teaching skinny guys how to build muscle
and gain weight quickly without drugs, supplements and trai
Subscribe to:
Posts (Atom)
