Archive for January, 2008
Let’s face it, when you are training you work hard. Right?
But did you know there are 3 common mistakes most people make that sabotage their results. What is the point of working out if you don’t maximize your results?
Here are the 3 biggest mistakes made over and over again (along with quick tips on how to fix those mistakes!)
Mistake #1: Training only your favorite body parts
If you only train your favorite body parts - you are doing your body a grave disservice. In addition to creating an unbalanced and out of proportion physique, it leads to overtraining, stubborn injuries and most importantly a slower metabolism.
When you workout in all facets of conditioning your body is running at peak levels. Your metabolism is stoked and running hot because you are requiring it to function in many planes of movement, working various muscles all over the body and essentially requiring it to work harder than it would if you only trained 2 of your favorite body parts over and over.
Mistake #2: No Workout Variety
If you always complete the same exercises and routine over and over, your body gets used to it. It doesn’t have the need to build new muscle. It becomes complacent.
Your body is only going to build enough muscle and get strong enough to complete the exercise as required. If you do the same 8 exercises over and over again you will never make any progress. Even if you add weight and make the exercises harder your progress is still limited because your body only has to produce enough strength to lift that extra 5 pounds.
Now if you want to consistently be progressing and challenging your body then you should be adjusting your workouts frequently. An example would be to change your workouts up every 3 weeks. You can still work the same muscle groups, but choose different exercises that target those muscles.
If you don’t believe me try a forward lunge for 4 consecutive workouts and then switch to a lateral lunge for the next 4 workouts and see if you notice a difference between the two exercises. They are essentially working the same muscles, but differently and your muscles will most definitely recognize that.
Mistake #3: Damaging Post-Workout Nutrition
This is the biggest mistake that can be easily corrected!
You only get results from exercise AFTER you are done with your workout! And if you don’t consume some type of post workout drink, your will suffer in your recovery and your progress will be slower.
The research is abundant with studies showing an intake of carbohydrates and protein together within 1 hour after working out greatly enhances recovery, increases protein synthesis and replenishes glycogen. The key is to digest quick digesting nutrients so that the recovery process can begin immediately.
The best way to do this is by consuming a high quality post-workout drink with the proper carbohydrate to protein ratio. If you are choosing just a high protein drink without enough carbs, you are consuming the wrong drink.
Prograde Workout Post-Workout Drink is the perfect blend of carbs/proteins and it’s fast absorbing so it will feed your muscles the necessary nutrients you need to start the recovery process and prepare you for your next workout.
January 31st, 2008
Fitness Tip: Workout around other people - Working out with others will get you about 43% faster results!!!
BRAY FITNESS CUSTOMIZED FITNESS PROGRAMS
January 31st, 2008
1) True of False: You should be consuming 3-5 servings of fruits and vegetables daily.
False. The Recommended Daily Intake of fruits and vegetables is 5-10 servings.
(Follow up question: How many servings do you eat daily?)
2) True or False: Due to the use of industrial strength pesticides and over-farming the nutrient content of fruits and vegetables sold today is decreasing at an alarming rate?
True. This means even if you were to eat 10 servings of fruits and vegetables a day you may still not be getting enough vitamins and minerals in your diet.
3) True or False: Stress, dieting, injury and illness create a greater demand by the body for vitamins and minerals?
True. Lack of proper nutrition places even greater stress on the body which can lead to serious health problems.
4) True or False: Every year there are 14 million cases of preventable heart disease, 1.2 million preventable causes of cancer, more than half a million preventable strokes and 2500 babies are born every year with neural tube defect that could have been prevented by one simple vitamin?
True. Needless to say, nutrition plays a major role in determining our susceptibility to certain diseases.
5) True or False: By improving nutritional practices 89 million dollars could be saved in annual health care costs?
False. Actually, it’s 89 billion. Yes, that’s right, billions - with a B.
6) True or False: The Council for Responsible Nutrition recommends that all health professionals should be providing sound scientific information and should be suggesting a long-term regular use of a vitamin and mineral supplement?
True. The American Dietetic Association suggests similarly in their Dietary Guidelines.
7) True or False: Studies and surveys suggest those that augment their diet with dietary supplements tend to pay more attention to their overall health and nutrition and tend to lead healthier lifestyles as a result?
True. People who follow a sound nutrition plan know that nutritional products and supplements do not take the place of whole food. Rather they know these products “fill in the gaps.”
8) Can a whole food multi-nutrient complex fill in the nutrient “gaps”, optimize function, protect health, and help prevent disease for about $1 a day?
True. When you join Prograde Nutrition’s optional “Fit Club” you can receive our Men’s or Women’s VGF 25+ multi-nutrient complex for about $1 per day. Not only does it contain all seven essential nutrient classes (Men Click here and Women Click Here to learn what they are), it also provides you with the concentrated nutrients from 25 whole food vegetables, greens and fruits.
Men Click Here and Women Click Here to discover the “super pill” the entire fitness industry is talking about!
*Note: These statements have not been evaluated by the U.S. Federal Drug Administration (”FDA”). These products are not intended to diagnose, treat, cure or prevent any disease.
Copyright © 2006 2007, Prograde Nutrition. All Rights Reserved
January 30th, 2008
With experts estimating that nearly ninety percent of disease is stress related, now more than ever it’s imperative that Americans make the most of self-care options available today to help decrease and manage stress levels. Massage, the application of soft-tissue manipulation techniques to the body, has shown to reduce stress and fatigue while improving circulation. Massage helps to decrease anxiety, enhance sleep quality, provide energy, improve concentration, and more. For the everyday American, as well as sufferers of chronic conditions, this translates into a proven method for managing
pain and stress.
For the complete article….CLICK HERE
January 30th, 2008
“Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded.” — Johann Wolfgang von Goethe
January 30th, 2008
Fitness Tip: Persistence! - Violate this step and you’ll never achieve permanent results. We recently concluded conducted a 10 year study which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.
BRAY FITNESS CUSTOMIZED FITNESS PROGRAMS
January 30th, 2008
The Band Upright Row will develop strong shoulder muscles as you use these versatile exercise bands while traveling on the road or in the comfort of your home gym.
Primary Muscle Group: Shoulders and upper back.
Muscle Groups Worked in This Exercise: Deltoideus (posterior), Brachioradialis, Trapezius, Rhomboideus major, Latissimus dorsi, Teres Major
Preparation: Place the resistance band under the arches of both feet. Position yourself with feet hip width apart and you’re your abdominal muscles tight throughout the exercise. Swap the handles of the band to opposite hands so that it crosses over and hold the handles with a close overhand grip. Extend arms down toward the floor until they are straight, but don’t round your shoulders.
Breathing: Exhale as you pull arms up; inhale when returning to start position.
Execution: Leading with your elbows, lift the handles of the band until your hands reach your chin, keeping them as close to your body as possible throughout the movement. Imagine forming a “V” with your elbows high at the end of the lift and remember to keep your shoulder blades retracted. Slowly straighten your arms back to the start position, stopping when they are fully extended.
Comments: If you keep your feet wider apart this exercise is harder. To make it easier, place your feet closer together.
January 30th, 2008
From Sharon O’Brien,
Your Guide to Senior Living.
FREE Newsletter. Sign Up Now!
Follow these exercise tips to avoid sports injuries. People of all ages and physical conditions can benefit from exercise and physical activity. And research has shown that physical activity can slow down some aspects of the aging process.
The American Academy of Orthopaedic Surgeons (AAOS) reports that staying physically active and exercising regularly helps to enhance muscle and joint function, maintain bone strength, and reduce your risk of heart attack and stroke.
For the complete article….CLICK HERE
January 29th, 2008
by Jim Moore
Reducing wrinkles is something that many of use look forward to doing. As the body ages, so does the skin. Just our
hereditary genes play a role in just how much we have to deal with this condition. Also the sun and our personal diet has a major impact on the aging process of our body.
One thing is for sure. If you don’t want to look your age, wrinkles are something that should be on your mind. Engraved in the minds of all of us is that thought that if we have wrinkles, that it is a sign of being old? Yet, remember that wrinkles can happen at virtually any time during your life. That means you may look older than you feel or actually are.
For the complete article….CLICK HERE
January 29th, 2008
by John Trauth
You’ve spent years dreaming of your retirement: the things you’ll do, the places you’ll go, the things you’ll see. So why now, after a year or more into retirement, do you feel vague, unfocused, unhappy, and perhaps even miserable?
If this is you, you are not alone. In surveys of retirees, 40% say they were happier when they were working. The prime,
underlying reason for retirement misery is that people need to feel a sense of purpose. Without it they wander around
rudderless, and can eventually become miserable.
For the complete article….CLICK HERE
January 29th, 2008
Previous Posts
