Archive for October 25, 2011

Ebook Workout #6

 

Here’s another great workout from our Free Ebook. Don’t just watch it, try it!

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Ebook Workout #5 For You and the Children!

 

Here’s a video that you can do with your children. There’s a nice surprise at the end of the video.

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Ebook Workout #4

Here’s another great workout from our Free Ebook. This workout includes high knee jogging, oblique planks and steam engines. Don’t forget to download our Free Ebook.

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Ebook Workout #3

Here’s another great combo workout from our Free Ebook. Don’t forget to download it.

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Ebook Workout #2

Another great compound workout out of our Free Ebook. If you haven’t downloaded it yet, look in the right hand corner and subscribe.

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A Workout From Our Free Ebook!

Many of you have been asking how to use our Free Ebook. Here is an idea how we use it. Please tell us some of the combinations of exercises you have used.

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Cramps, Cramps, Go Away!

Cramps, Cramps, Go Away!Recently my wife returned from a run and nearly stumped me with a question. “Why do I get cramps in my side when I run?” “Uhhhhh…….,” I responded back. “It’s probably because you are dehydrated. Drink more water!” She seemed content with my answer but I knew there was probably more to it. I have a fairly vast knowledge of Health and Fitness principles, but how is it that I’ve never explored this concept more in depth? Because I am a loving husband and couldn’t leave her with an educated guess, I knew I needed to do some research. The following is a brief summary of what I found regarding the dreaded Side Cramps & Muscle Cramps!

Why Do I Get Cramps?

Stomach Pain

Shallow breathing is a major cause of side cramps. You want to breathe deeply from your lower lungs. Your stomach should visibly rise and fall if you are breathing deeply. Also, be aware of what foods you consume prior to exercise. Your “cramp” feeling may just be an upset stomach. Try varying what you eat prior to exercising to see if that fixes the problem.

Muscle Pain (Usually in the lower legs)

Cramping in your lower legs can be caused by several factors. One of the main factors is often fatigue. Running for prolonged periods of time puts stress on the muscles. You can condition your legs for this type of vigorous activity by incorporating Plyometric Drills into your weekly workouts. Also, be sure to adequately hydrate prior to exercising. A lack of Calcium, Magnesium, Potassium, or Sodium may also be the culprit.

Help Prevent Cramping

- Hydrate (Water / Sports Drinks with electrolytes)

- Maintain a Balanced Diet

- Consider taking a Multivitamin

- Breathe deeply with your lower lungs while running

- Incorporate Plyometrics into your weekly workouts (Here is a great example)

Most of us will experience a cramp sometime in our life. I know I have. Have you? Cramps can really be a pain in the butt! (Or in your side and lower legs) Hope this article helps. Don’t let cramping deter you from working out. Scratch it off your list of excuses. Try these techniques and let us know what you think! Now get off the computer and go for a run! J

 

 

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6 Answers to the Question: Why Am I Not Losing Weight?

1. Who’s Counting?
 
Ok, I shouldn’t answer a question with a question but you get it right? You’re counting your calories and points, but are you really? Those late night trips to the fridge for juice and trips to the cupboard for cookies aren’t always being counted are they? When you’re at the office party and have one cupcake and one bowl of fruit juice; do you count it? What about the time you walked pass the vending machine and came back for the bag of chips; did you count that? If you are truly counting calories, you need to truly count calories. When you are counting calories, your cheat meals and days need to be calculated as well. It is also best to overestimate meals rather than underestimate them.

2. You’re Afraid of Weights!

Muscle means calorie burn. The more muscle you have the more calories you burn as muscle tissues consume calories whether you are sleeping or awake. This also happens at a much more rigorous rate than fat. Don’t be afraid of lifting weights. You will not get huge, you will only build and maintain muscle that will aide in calorie burn.

3. You’re Lying to Yourself!

That morning jog was a morning walk and it wasn’t five miles, it was 2.5. Are you really going to enter 45 minutes of cardio into your Smartphone fitness app? I am sure you know you spent 25 minutes sitting and texting and the other 20 barely peddling. You can lie to yourself and to the app but the scale, measuring tape, and skin fold caliper will expose your lies.

4. Your ancestors!

We are predisposed to our ancestors’ faults however it doesn’t mean you are doomed. Maybe you have to work a bit harder but everyone is capable of being healthy. Do not let a few hurdles get in your way.

5. Your Diet Pills Don’t Work!

The diet pill that says, “Eat what you want, just take this,” is lying to you. There is no magic pill. Even if they did aide in weight loss, without changing your lifestyle, you will gain all the weight back.

6. You’re Not Eating Enough!

Is that possible? Yes, there are two problems with not eating enough: (1) Your body goes into panic mode and starts storing more fat. When your body thinks it won’t get enough energy, it decides to store all the energy it does acquire. (2) You are more likely to crash, burn, and fall back into bad habits. Don’t set yourself up for failure with a long list of foods you can’t eat. Don’t try to quit everything cold turkey. It rarely works. Have a cheat day or a cheat meal here and there.

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