Weight and Reps

Weight and Reps
Posted on 06 February 2009 by Zuzana - BodyRock.Tv

The appropriate training load - how much weight is used can vary based on your fitness goals. The appropriate training zone is somewhere between 55% - 85% of your 1RM (the one-repetition maximum - the maximum weight you can lift for one rep). “…this is considered the appropriate training zone to facilitate a training effect in resistance training.” - ISSA, Fitness: The Complete Guide.

55%-65% of your 1RM = high repetition resistance training (15 reps or more). Training in this zone is best for muscular endurance.

75% - 80% of your 1RM (8 -10 reps) Training at this intensity will result in muscle growth .

Training at 85% - 95% of your 1RM (1 - 6 reps) increases strength and power.

1 rep 100% of 1rm

2 reps 95% of 1rm

3 reps 93% of 1rm

4 reps 90% of 1rm

5 reps 87% of 1rm

6 reps 85% of 1rm

7 reps 83% of 1rm

8 reps 80% of 1rm

9 reps 77% of 1rm

10 reps 75% of 1rm

12 reps 67% of 1rm

15 reps 65% of 1rm

20 reps 55% of 1rm

To find out what is your 1RM, choose and exercise, for example chest press and weight that you can lift with a good form for 10 reps. Lets say that you thought you can lift 20 pounds for 10 reps, but you successfully completed only 7 reps. Look at the chart below and the percentage that relates to 7 reps. As you can see 7 reps relates to 83%. To determine what is your 1RM, take the weight lifted ( in this example 20 pounds) and divide it by 83% like this: 20 : 0.83 = 24 pounds. Your 1RM is 24 pounds for chest press.



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11 Comments For This Post

1. hanan Says:
February 12th, 2009 at 12:34 am

thanx
2. gIgA Says:
February 18th, 2009 at 5:11 pm

Hi!!1 thanx for all the recomendations .
3. Steve Clark Says:
February 27th, 2009 at 10:58 am

Hi Zuzana.
You’re an inspiration. My wife and I are interested in tips for improving overall fitness, diet and nutrition. It’s a challenge hitting 40 and having kids, but we need an improved healthy lifestyle. We’re interested in home techniques when not at the gym.
Keep up the good work!
-Steve
4. paul Says:
March 6th, 2009 at 12:17 am

why a max of 1 min rest between sets ? why not more ?
5. Zuzana - BodyRock.Tv Says:
March 6th, 2009 at 5:23 pm

Hi Paul,

Because short rest periods between sets such as 30 seconds to 1 minute produce the largest increase in oxygen consumption which results in greater metabolic responses. You will also increase your ability and strength to train in a great state of fatigue. The oxygen consumption and metabolic responses decrease when you follow the 3 minutes of rest between sets in strength training or power training.
Best,
Zuzana.
6. beach girl Says:
April 11th, 2009 at 8:09 am

Hi Zuzka, I’m a personal trainer too and I’ve spent quite a few hours looking at your website and videos ;o) Good stuff :o) I’d like to know how heavy do you normally train your legs and shoulders - let’s say how many kg/pounds would you use for deadlifts, squats, lunges, lateral raises etc… I like your videos and I know it’s a great help for many people out there… But I’d like to know more about your own resistance traning. I started to prepare for a fitness competition so it’s all about self discipline and time management for me these days… Thank you very much for your answer. xx
7. Zuzana - BodyRock.Tv Says:
April 11th, 2009 at 1:52 pm

Hi Beach girl,
I change the intensity of my workouts a lot. I usually work within the range of 55% to 75% of my 1RM. I don’t go for heavier weights than that. I wish you a lot of success for your competition. If you want to share your experience with the competition and the preparation, you are more than welcome.
8. Lucie Says:
July 17th, 2009 at 11:39 pm

Hi, I’ve got one question : What creates the most calorie deficit - lifting heavy weights (1-6 reps) or light weights (15 and more reps.) ?

Basically which is better for body fat loss or are we going to enter the famous debate: Steady State Cardio versus High Intensity Interval Cardio ?

Cheers.

PS: I love the web page and the videos. You’re making staying in shape simple. (simple does NOT mean EASY ;))

Diky.
9. Zuzana - BodyRock.Tv Says:
July 18th, 2009 at 8:56 am

Hi Lucie,

the most calorie deficit creates lifting heavy weights for high reps. In this case heavy really means medium heavy - not super heavy, but neither barbie weights. Rock your body workout is a good example of heavy weight/high rep workout routine that will literally kick your …zadek :)
10. Lucie Says:
July 18th, 2009 at 12:05 pm

Funny.

Thanks a lot.

PS: Are you going home for holiday? ;)
11. Zuzana - BodyRock.Tv Says:
July 18th, 2009 at 12:29 pm

Lucie,

I just want to avoid the cold winter in Canada that’s why I will go home for some time. I am still enjoying the summer here tho :)

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Tracking your fitness progress

I’ve noticed over the course of my own fitness journey that it can be really difficult to spot day to day changes and your overall progress. Of course I can see my new muscles during my weight training workouts and directly after - I tend to stay inflated for a few hours after my workouts - but the gradual changes can be much harder to spot.

I think it’s really important to take a before picture so that you have a visual record of where you were starting from. I really wish that I had taken some pictures, but at the time I avoided it because I was embarrassed about the way I looked and taking a picture in my underwear seemed like the worst idea ever. Zuzana kept telling me - your going to regret not having a picture - I should have listened.

It’s funny when I do notice my new muscles now - when I brush my teeth my biceps seem to take a life of their own. My teeth have never been so clean. More important than taking pictures or checking your progress in the mirror is having your body fat percentage measured. I am lucky to have this data from when I started so that I now have a more exact way to gauge my progress.

It takes about 20 minutes to calculate your body fat percentage, and Zuzana has all the steps you can follow here. Without knowing where I was starting from I would have no clear idea beyond the mirror to know if my fitness strategy is working or not. Having this information can save you a lot of time and effort by ensuring that you are actually making progress.

If you have not taken the time to do things like measure your body fat and calculate your daily caloric requirements then maybe it’s time to bite the bullet and get serious about knowing where you stand. I can tell you that it’s really helped me get that much closer to my fitness goals.

Best,
Frederick.

Celebrity bodies: Jessica Biel

Frederick says:
I have always felt that Jessica Biel is one of the most attractive actresses in Hollywood. The paparazzi always seem to catch her working out or being active. Her body looks athletic - you can tell she takes her training seriously. Her muscles are defined without being too bulky. I’ve heard people complain that she is too ripped, but her curves always look hot when she is dressed up for a premier. I really like the whole understated athlete vibe that she is throwing here - she looks strong and confident without screaming “hey look at me”. The funniest nick name that I have heard for Jessica Biel is “shelf butt” because her glutes apparently jet out at a gravity defying angle, which adds to the fact that she looks more like a healthy woman and not a stick. I like the fact that she always looks like she is enjoying her exercise - even if she is being stalked by the press.

Zuzana says: I noticed Jessica Biel for the first time in Texas Chain Saw Masacre and I thought she was one of the most beautiful actresses I have ever seen. I have always liked her athletic body - but on this particular picture, I prefer the dog. Just kidding. I think she looks great and healthy but I think she would look better a little bit slimmer.

Crazy for Lululemon Pants (Yeah, Those Ones That Make Your Butt Look Amazing)

Title: We Explain Exactly Why Everyone’s So Crazy for Lululemon Pants (Yeah, Those Ones That Make Your Butt Look Amazing)

Just Who Are These Guys, Anyway?

Although they only started in Vancouver in 1998, Lululemon (officially known as lululemon athletica) is quite possibly the fastest-growing fitness appparel company on the globe. Why’s that? Read on—we’ll explain it all for you.

Lulumon has been absolutely exploding on the fitness scene as of late, and every few months it seems they’re opening another fantastically successful store in a new city.

So what is it about these clothes? Why are huge celebrities like Megan Fox wearing them around, and why do people talk about them with such reverence? The only other company that gets anywhere near this kind of slavish devotion is Apple, and they make expensive computers and are meticulous and crazy about design. So what’s the deal?

Why You’ll Never Meet a Quiet Lululemon Fan

Obviously a lot of it is good marketing—but what kind of marketing, exactly? What is it that lululemon has done to get people so excited about their products, and is it worth all the hype?

First of all, the clothes are excellently made. They’re well-designed, fit beautifully, and are truly comfortable to work out in. The company also made amazing inroads with just about every major yoga instructor around, getting exclusive sponsorship deals and creating an entire culture around the brand in just a few short years. They are devoted to their product like nothing else.

If someone starts telling you about lululemon, chances are they’re going to be ravingly enthusiastic about it—and that’s probably because another happy customer had done the same to him or her before.

I remember the first time I heard about lululemon, back in 2004: a friend of mine had just taken a trip to Vancouver, and came back talking about “these amazing yoga pants that everyone wears there.”

I didn’t really know what she was talking about, but she did pick up a pair while there, and before long they became an absolute staple of her wardrobe—she literally wore them more often than not. And what was her reasoning? Comfortable fit? Great for yoga? True, but beside the point. “Well, they make your butt look amazing” was more how it went. And what could I say? She had a point.

Real Customers Explain Why They’re So Good

I wanted to see if I could find some other testimonials about lululemon pants (or any of their other pieces of clothing, since they sell a ton of shirts, pants, running shorts, and hoodies too). I didn’t go to Amazon or the website itself. I wanted unbiased info, so I went scouring the fitness forums, trying to find people asking legitimate questions about clothes to work out in, and seeing how many people would unabashedly reccommend lululemon.

I have to say—I was rather surprised with the results. Take a look at some of these quotations:

“My favorite running pants of all time are from Lululemon [...] they are stretchy without being compression-y, super lightweight and sleek and smooth and wicky, and have stood up to hundreds of miles of [running] with hardly any wear.”

“The photos don’t do them justice—their clothes are great [...] the fits are snug, comfy and flattering, the snugness sucks in any flab and makes everyone’s bum look 80% better than it did before [...] I have a tight zippy top and some yoga pants from them, which I’ve worn constantly for 3 years, and they still look great.”

“Lululemon is the brand you need for workout clothing.”

“A bit more expensive but completely worth it. These sweatshirts will change your life.”

“Best yoga clothes are from lululemon. So great I used to smuggle them down from Canada.”

These are all from AskMetafilter, and you can see them by following these four links:

http://ask.metafilter.com/57165/Alternatives-to-blue-jeans

http://ask.metafilter.com/60619/Thick-wellmade-sweatshirts

http://ask.metafilter.com/64419/Please-motivate-me-to-take-up-Vinyasa-Yoga

http://ask.metafilter.com/126089/The-best-running-shorts-for-my-beefy-wheels

But don’t listen to just anyone online - you’ve probably seen our own Zuzana wearing lululemon gear in some of our videos. Why does she love lululemon so much, anyway? It’s simple “lululemon understands what women need from exercise clothes - the cut is always flattering. The pants and tops enhance curves and makes your whole figure look incredible.”

Why These Pants are Great For Your Body

I was going to describe just what they can do for your body here, but I’m pretty sure these testimonials (all from real, unbiased, metafilter users—the best question/answer community on the entire internet) say it all.

We here at BodyRock.Tv want you to exercise for many reasons: it’s great for your health and your mind, and becoming active has all sorts of side benefits too. But we all know exercise also helps you look great, which everyone loves.

So when a clothing brand comes along that manages to pull, tuck, and emphasize all the right places, giving you the butt that you’d only otherwise get after about 50,000 squats, we say bring it on. Looking that good in those pants will only encourage you to exercise more, and to get yourself looking that good in no matter what you wear. And that’s always a good thing.

Best,

Frederick

It’s time to get started on a healthier way of life.

It’s time to get started on a healthier way of life.
Lifestyle Family Fitness makes it easy for you to get started on a fitness program with a personal trainer – right from the start of your membership. When you join, you’ll receive a $150 gift card to use for in-club fitness services such as personal training.

Through Your Lifestyle Path, our Certified Personal Trainers (CPTs) can guide you on a path customized to meet your fitness goals. We’ll provide the tools and teach you how to work smarter, not harder. Whether you’re just starting a fitness program or you’re a conditioned athlete, working with a Lifestyle Family Fitness Trainer can get you to your next level of fitness.
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Our trainers are held to the highest standards as we accept only the top six coveted and premier industry certifications. Their unparalleled experience in the industry ensures you’ll achieve results with the safest and most effective fitness techniques. They also complete extensive continuing education through The Lifestyle University to stay abreast of the latest fitness innovations. In addition to your initial Results Coaching sessions, our personal trainers can customize a program just for you that’s dynamic, innovative and results-driven. They have the passion, knowledge and tools to help you work smarter, not harder. You’ll find the ultimate motivation in their personalized attention, discipline and feedback. You can also take advantage of group training with a personal trainer, like our Boot Camp or Pilates Reformer class. These classes combine the individualized attention of personal training and the camaraderie of a team atmosphere.

Low-Fat Donuts?

hat's what I said, but apparently, yes, there's a company out there that develops low-fat donuts without using artificial sweeteners. We just got a bunch of samples in from Holey Donuts, and they're pretty good. No, they're not as sinfully delicious as Krispy Kreme or DD, but if you are craving a donut, it's not a bad thing to have around. Some of the flavors are around 3 g fat with approximately 150 calories. Not a bad way to fix up your sweet tooth.Check them out here: http://holeydonuts.net/[...]
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Crossing the Twitter Threshold
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Brandon Guarneri
| Jul 21, 09 | Permalink | Comments (0) |
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* Gadgets & Gear,
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Tomorrow, I'll be on a flight out to Vegas to prepare for a photo shoot on Thursday involving former UFC heavyweight champion Randy Couture, Fox Sports NFL Insider Jay Glazer, and some top-notch NFL talent. Since I just plunked down the cash for a Blackberry, I should be able to tweet, providing a few snippets of interesting (or altogether useless) information.I haven't updated consistently, well, ever, but now that I have a big-kid phone, I think I'll be able to check in and at least pass along a quote or two. Maybe even some actual insight. Who knows? Anything's possible.Follow me @BrandonGuarneri, and let me know what you think.[...]
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Meet Joe Stankowski
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| Jul 10, 09 | Permalink | Comments (0) |
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Joe Stankowski is a trainer in Grand Rapids, Michigan. He's been one of my closest advisers and best writers for the past five years. I remember having conversations with Joe years ago and hearing some of his "wild" ideas--stretching is a waste of time, stability training can be done without BOSU balls, the bench press isn't functional for football, etc.--which are now much more accepted (and gaining steam).I interviewed Joe recently to help you all get familiar with him. For more information, check out his blog, For more information, check out his blog, morningcupojoe.com, and his site, This Workout Doesn't Suck.Sean: How did you get interested in training?Joe: My history of lifting heavy stuff for fun goes back quite awhile.[...]
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FITLIST: Get Andy Roddick's Shoulders
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| Jul 6, 09 | Permalink | Comments (0) |
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With a record 15th Grand Slam title, Roger Federer has certainly cemented his legacy as the greatest of all time. And though yesterday's win at Wimbledon was probably inevitable (even Nike knew, running the "Love Fifteen" ad commemorating Federer's feat immmediately after the epic match), let's give some props to American runner-up Andy Roddick. Sure Andy had lost to Rog 18 19) times, but Roddick made Federer earn his place in history. Talk about endurance: The match lasted four hours, 18 minutes (the 95-minute fifth set is the longest in Grand Slam history). Roddick reportedly lost 15 pounds going into the 2009 season. If he keeps getting fitter and competing at the same level he played yesterday, the 26-year-old Texan[...]

All Fitness Articles | Weight Training New Grip to Boost Bench Gains The neutral-grip version of this classic lift will boost your bench immedi

The neutral-grip version of this classic lift will boost your bench immediately

by Matt McGorry, C.F.T. | photos by Jennifer Pottheiser
The strongest, smartest lifters don't bench-press with their upper arms 90 degrees from their sides. They tuck their elbows in on the descent to get more power and reduce the risk of shoulder injury. Performing the neutral-grip bench press for eight to 12 weeks will help you get comfortable with the technique.


1) Grab dumbbells and lie back on a bench. Squeeze your shoulder blades down and together and arch your lower back. Position the weights at the sides of your chest with palms facing each other.

2) Press the weights straight overhead, keeping your wrists in the same position.

Why It Works
Pressing with the palms facing each other, rather than pointed toward your feet, will naturally cause you to keep your elbows close. Soon, you'll do it with the barbell, too. This takes excess pressure off your shoulder joints and increases your mechanical advantage, allowing you to lift significantly more weight.

Stretching

Stretching

Whether you are doing a warm-up stretch or a cool-down stretch, the stretches will basically be the same. You want to make sure you are stretching your whole body even if you are just working your legs or just your arms. You might indirectly work other parts of your body without even knowing it. You also want to make sure you stretch period because it might be tempting to skip the stretch and just hop on a machine. Your muscles need to be prepped up or else you may be sore the next day or the day after that.
Here are some stretching suggestions:

Side Bends
# Starting position. Stand with your feet apart, right arm above your head next to your ear and the left arm at your side.
# Bend to the left, sliding your left arm down your lef, right arm still by your ear. Feel the pull on your right side as you do this.
# Repeat this action to the right side, sliding your right arm down your left leg, left arm by your ear. Fell the pull on your left side.
# Repetitions: Do this slowly, twice on each side several times.

Leg Stretch
# Starting position. Sit with the bottom of your feet touching each other.
# Grasp your ankles and try to push your knees to the floor. You can lean over.
# Repetitions: Repeat this several times.

Leg and Trunk Stretch
# Starting position. Sit on the floor with your feet out in front of you.
# Slowly grasp as far down your legs as you can with your hands and pull your upper body down, trying to touch your stomach to your thighs (top of head toward feet, keeping legs straight).
# When you get as far as you can, hold that position for a count of ten.
# Repetitions: Repeat this several times, going further each time. Remember to use a slow steady pull. Do not bounce.

Calf Stretch
# Starting position. Stand facing a wall (abou two feet away) with your hands against it.
# Keeping your body straight with heels on the floor, lean to the wall. Your heels should remain flat on the floor.
# Repetitions: Hold this position for several second, rest, and repeat. If you do this easily, move farther away from the wall.

Head Roll
# Starting position. Sitting comfortably, concentrate on relaxing your shoulders.
# Roll your head to the right a few times and to the left a few times. This should be done slowly.

Back Reach
# Stand comfortably.
# Grasp both hands behind your back.
# Keeping your arms straight, bend over and try to put your hands over your head.
# Go as far as you can, hold that position, and then rest.
# Repetitions: Repeat periodically throughout your exercise period.

Thigh Stretch
# Starting position. Grasp with foot behind you. (You may want to hold onto a chair or wall balance.)
# Try to touch your heel to your buttocks.
# Pull back so that you feel the pull on the front of your thigh. Keep lower back straight. That is, don't arch your lower back.
# Repetitions: Repeat this several times on each leg.

Back Clasp
# Starting Position. Sit or stand.
# Put your right hand over your right shoulder and your let h and under your left arm--that is, behind you.
# Try to grasp hands. If your hands don't quite reach each other, use a book, towel, or other objet to clasp onto.
# Try this on both sides.
# Repetitions: This should be executed several times, a few times throught your workout if you like.

HOW TO LOOK LIKE A FITNESS MODEL, WITHOUT BEING ONE! Jennifer Nicole Lee, Ms. Bikini America, Ms. Bikini Universe, and Author of the Finess Model

Jennifer Nicole Lee, Ms. Bikini America, Ms. Bikini Universe, and Author of the Finess Model Program™

You see “her” as you pass by the magazine rack. When you’re in the grocery store checkout line, “she’s” looking right at you from the fitness magazine cover…

Her abs are tight, her waistline whittled, her shoulders are perfectly rounded off with muscular mushroom caps, her teeth are bright white with a smile exuding unbreakable confidence, her hair is shiny, and she stands tall upon solid strong legs with sexy sweeping quads.

She is poised, polished and statuesque with an athletic yet feminine build, as she stands tall atop solid strong legs with sweeping quads. Wearing maybe a workout outfit or a bikini, she is the epitome of health, wellness, and fitness. Her image is respected- She is a Fitness Model ™- the picture of strength and beauty that so many women strive to attain.
You ask yourself “Could I ever look that good? How can I achieve that Fitness Model ™ look?”

Click to her a special message from Jennifer about the Finess Model Program™
Well, I’m here to tell you based on my personal experience that you can! The "Fitness Model™" physique or look, contrary to popular belief, is something that that ALL can achieve! Even if you don't want to grace the cover of a health magazine or compete, you still can achieve the LOOK of a Fitness Model™ or Competitor.

With my concentration in fitness, I am qualified to be your mentor and coach- being Ms. Bikini America, Ms. Bikini Universe and the first ever Ms. Muscle and Fitness- I can and will give you quality content and top trade secrets that you MUST know to achieve this coveted cover girl body! I know what it is like first hand to spend thousands of dollars and not get the results that I needed.

Dear Fitness Friend,

Are you interested in looking like a Fitness Model™
as quickly as possibly you can?

Using my simple and easy to follow My Fitness Model™ workout routine is simple and easy to follow!

There is NO endless cardio, fancy equipment and you don’t need to be on steroids to achieve that strong yet feminine sexy muscle tone!
“JNL has devised a workout program that’s pretty cool.”
- Oprah

Click to Jennifer on the Oprah Show
Here is why:

My name is Jennifer Nicole Lee. My weight loss success story has been featured on Oprah Winfrey, Inside Edition, The Big Idea with Donny Deutch and “E” Entertainment among many others.

I hold titles such as Ms. Bikini America and have been named the first ever Ms. Muscle and Fitness. I am a world renowned fitness expert, author and lifestyle consultant and have all the credentials to coach and train you to the cover worthy body that you deserve. I am an Ace Certified Fitness Instructor, Personal Trainer and Group Fitness Instructor. I am also a specialist in sports supplementation and certified through ISSA (International Sports Science Association).

I am also a contributing author of too many health and exercise articles to count including online websites and magazines such as Oxygen, Fitness Rx and Bodybuilding.com. I run an International consultation firm, thus having coached thousands of women from around the world. I have hosted weekend fitness retreats drawing women from all over the country to hear me speak!

I have designed a revolutionary new fat loss and muscle building system called the “Fitness Model Program™”. It was specifically created to help busy women LIKE YOU (students, business women, mothers and even fellow female fitness experts) to achieve that worshipped Fitness Model™ physique leading them to jaw dropping, magazine cover worthy results in the least amount of time, money and energy spent.

The Fitness Model Program™ is a scientifically proven fat burning and muscle toning program which is endorsed by elite trainers and top female fitness magazines. It has been used by hundreds of women of all ages to gain that Fitness Model™ look! Most importantly it does not rely on hours of training; you DON’T have to live in the gym and work out 3 hours a day!

The Fitness Model Program™ will help you lose that darn ugly fat, blast cellulite and allow you to build feminine sleek and sexy muscle tone with only 4 short workouts per week! Some women are even experiencing the enjoyment of getting their hot body back and not only looking, but feeling years younger and even reporting having higher sexual energy with the help of the Fitness Model™ Program! You can do the Fitness Model™ Program workouts in the comfort of your own home- All you need is basic equipment like dumbbells, an exercise bench & a workout mat. There is no need for smelly, crowded, intimidating franchised gyms filled with pesky, flirty trainers and illegal drugs such as steroids to achieve the Fitness Model™ Look!

“The Fitness Model Program is Doctor Approved!”




Ladies- I have heard you loud and clear! You don’t want to spend thousands of dollars on a blinged-out bikini, expensive choreography, clear pole-hopping stilettos or fly to some far away city to compete as a Fitness Model™- You simply want to look like one!

I have heard your cries loud and clear and have your solution! My fail-proof, tried and true Fitness Model Program™

I’m speaking from my own personal experience, and for other women who have gained the same results from The Fitness Model Program™, and are enjoying their “Fitness Model Program™” look!

The TRUTH is that ALL WOMEN CAN ACHIEVE THE
“FITNESS MODEL™ LOOK!”

Even if your goals are not to appear on a fitness magazine cover, or to compete in a fitness competition on stage, you can still achieve and enjoy having the Fitness Model™ Look! And EVERYONE CAN ACHIEVE IT!

In The Fitness Model Program™ I am cutting through the fat to give you the top must do’s to achieve that coveted sleek and sexy Fitness Model™ look! Before we go any further let me bust some myths-

Fitness Model Myths

Myth #1
No matter how hard I work or how good I eat- I will NEVER look like a fitness model!

This was me THEN

this is me NOW!!

FALSE - This was me at over 200 pounds- and this is me NOW! If I can do it- so can you!

Myth #2
I have to kill myself in the gym training 3 hours a day and eat little to nothing to gain these types of results!

FALSE! With the Fitness Model™ Program you will learn how to work out smarter not harder- People who train for more than 2 hours a day are overtraining and end up hindering rather than helping themselves. With my Fitness Model™ Program, you will learn exactly what to do, and your workouts will last no longer than one hour 4 to 6 times a week! After all I am speaking from experience- I have 2 kids and a business to run and don't have 3 hours a day to train in the gym!

The Fitness Model Program™ is not a female bodybuilding program and won't make you big and bulky, but it will help you burn fat and speed up your weight loss. These are the facts. The weight loss research simply does not lie. The way you are currently training for fat loss is probably not only getting you less than satisfactory results, but may actually be causing overuse injuries or an unhealthy exercise obsession. You just don't have time to waste. As a busy woman, you deserve a fast acting fat loss program that helps you lose weight and burn belly fat in as little time as possible!

Myth #3
I would have to buy an expensive gym membership and spend thousands of dollars on a personal trainer who would kill me in the gym to look like a Fitness Model™!

FALSE! You can and will achieve that coveted Fitness Model™ Look with this Fitness Model Program™ with at home convenient workouts. I know firsthand how to achieve the Fitness Model™ look by working out in the comfort of your own home, with the essential at home fitness equipment. The fact is that you only need 5 small, easy to put away pieces of equipment that you need- and yes I only said 5 pieces of equipment.

Myth #4
To learn how to look like a Fitness Model™ I would have crack out my credit card and buy an expensive airline ticket to some distant, crowded so-called “Fit Camp” only to sit in a crammed auditorium full of 300 other women that I don’t even know.

FALSE! You don't need to travel cross country to a "fit camp" to go sit in a crowded auditorium 300 other women you don't know in order to learn what I will teach you in the comfort of your own home! Most of these “fit camps” cater to women who are currently fitness and figure competitors The only program that you need can be enjoyed in the comfort of your home and you can learn and grow at your own fitness level.

Myth #5
I have to compete on stage or be a Fitness Competitor to achieve that Fitness Model™ Look.

FALSE! You don’t need to exploit yourself on stage in order to look like you compete! You don’t to have train for a fitness competition to have this Fitness Model™ sexy strong look YEAR ROUND!!!

Myth #6
I would have to take steroids to achieve those kinds of results.

FALSE! Other coaches or mentors may lead you down this horrific path. Steroid use changes your entire genetic makeup-with side effects leaving your skin scarred with acne. Many women who use steroids also develop deep voices and angular jaw lines that make them look masculine- My goals are to give you that feminine sleek and sexy muscle tone- not brainwash you into believing that you need to use drugs to gain that Fitness Model™ Look. Because I am a natural athlete- I promote natural athletes. With my Fitness Model™ Program, you can gain the hard ripped muscular look of a Fitness Model™ without the use of steroids or testosterone!

Myth #7
For me to look like a Fitness Model™ I need to have a gymnastics background and know how to do all those fancy flips and jumps.

FALSE! Several successful Fitness Models™ have little to no gymnastics background- they acquired their slamming physiques through a perfect combination of weight training and cardio- which is included in my Fitness Models™ Program!

Myth #8
I would have to hire an expensive nutritionist to create a personalized diet for me to look like a Fitness Model ™

FALSE! Nutritionists are not necessary! They do not specialize in sports related athletic goals and objectives. I am a certified specialist in Sports Performance, Nutrition and Supplementation- thus I am much more qualified to tell you what you need than a generic nutritionist. In addition you will be wasting your time, money and energy listening to a mainstream dietician who really only relies upon the word “diet”.
Question- What are the first 3 letters of the word DIET- Exactly! We don’t want you to die- we want you to live and live optimally looking and feeling like a Fitness Model ™

Myth #9
I have to starve myself to look as good as a Fitness Model.

FALSE! With my FM Program you will actually be eating more, and eating more, more often! I will even tell you the foods you MUST EAT in order to LOSE WEIGHT! You will NEVER go hungry on this plan!

Myth #10
I will become a slave to looking like a Fitness Model™ and I will have to seclude myself from everyone to look like those cover girls.

FALSE! You will discover that it is all about forming great habits as so many successful Fitness Models™ have and so can you! In my Fitness Model Program™ you only workout 4 times a week, all in the comfort of your own home. You will so much more time to enjoy with your friends and family and to lead a normal life!

Myth #11
I would have to join some kind of neighborhood weight loss center, and suffer those embarrassing weekly weigh- ins to look like a Fitness Model™. I would have to purchase and eat tasteless prepackaged and processed so called “healthy meals” that really taste like card board and are high in sodium.

FALSE! Many “ex” neighborhood weight loss center members have come to me in desperation after finding out the hard way that those highly marketed systems do not work! They are left still heavy and empty pocketed. The local weight loss centers treat their customers as mindless cattle-they herd them in, sell them processed prepackaged foods to and tell them to do cardio! With the Fitness Model Program™ you will learn personal positive characteristics such as self accountability, the secrets of weight training, why excessive cardio doesn’t work and just how simple it really is without the embarrassing weekly weigh ins

How To Get Toned Arms And Curvy Legs Article

How would it feel like if you are the owner of a pair of slim well toned arms and slender sexy legs? What if I were to tell you that, in a short while, you can get rid of those flappy under-arm fat and bulging thigh fat to uncover a more beautiful you? Please stop reading this article if you think what I said earlier were nonsensical and do feel free to stay the way you are. If not, happy reading.

You see, men and women tend to put on extra weight on different parts of the body. Males usually accumulate fat on the tummy and chest area as they age whereas, females tend to gain fat on the upper arms, hips, butt and thigh areas as they get older. Although most people who are plagued by having a pair of flabby wobbly arms and thunder thighs are usually overweight, that may not be always the case.

Are you surprised? Perhaps not, if you are not fat but yet have bat wing arms and big thighs with ugly sagging skin. So, if you are one of the unfortunate people who are too shy to go sleeveless and not to even mention strutting around in your swimwear bikini because of the accumulation of body fat in your upper limbs and legs, then this article is meant for you.

Firstly, do realize that you are not alone in your despairing predicatment because having unsightly fat hanging from the back of your arms and hamstrings is a common problem and a major concern for a lot of people. This is not to say that you are to take comfort in other people's misery, but to say that you are at least now taking action to get to your desirable bodyshape by simply being here. The good news is that by reading this article, you will begin to take serious informed action to get rid of your flabby limbs and to one day, in the near future, become the owner of a pair of sexy well toned arms and slim slender legs. The keyword to your success is to take action, not just any action, but serious informed action.

As I said earlier, having embarrasing flabby thighs and arms could very likely indicate that you are also accumulating fat in other parts of your anatomy, however, this is not necessarily so because an average person can also have fat arms and thighs.This is because when you gain weight, you have no choice as to where the extra body fat is going to. For some, they will go to the bellies where for others, to the hips, butts and in your case, the back of your arms and thighs. In other words, which part of your body gain or lose fat first is a matter dictated by your genes and not by you or your weight loss personal trainer.

How to start getting rid of thigh and u

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Thank you for visiting How To Burn Fat Build Muscles Fast.

I venture to say that you are on this free fitness articles page is because you are concerned about your health condition and intend to do something about it. Whether you are here to lose weight, to gain weight or build muscles to get that attractively well toned body, let me congratulate you for taking this step to glean knowledge on how to enjoy a life of fitness and great health.

These are attributes of which money can never buy. If you are already knowlegeable and own a fit and healthy body, you may wish to consider a career as a personal trainer. I will also be constantly adding new free fitness tips articles, so do bookmark this free fitness articles page or place it in your "favorites list" and do visit again. You may just find the information you are looking for if you can't find them now.

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Health and Fitness Make the Difference Between Living Well and Living

Health and Fitness Make the Difference Between Living Well and Living

Quality of life is what we all want. Good health helps us achieve a high quality of life. Fitness makes us want to live it every day. If you agree with these three premises, keep reading.

The Purpose of Health and Fitness Tips
To inform you of new developments in the health and fitness fields is our aim. We'll do the research; we have the resources. You get the results. The name of the game is 'current' and 'relevant' for today. Forget all the excess baggage of the so-called fitness gurus.

Become Healthier and Fitter Faster
While we know you are interested in becoming healthier and fitter or maintaining the health and fitness you have, we also know you have limited time to devote to it. We therefore pledge to you a fast, simple method to hop aboard the fitness fast train. Get on track with the facts.

Health Professionals, Medical Doctors and Health and Fitness Writers and Editors Make Up Our Staff
Our staff experience in the booming Health and Fitness field adds up to more than 100 years. Not that anyone is age 100 or even close, but we all plan to live that long. We want to make sure we have company. So we invite you along for the ride. We'll spur you on and help you over the rough spots to your own fitness destination.

Diet and Exercise are Keys to Healthy Living
But you know all this. So our aim is to give you the shortcuts, the little-known tricks and proven methods to help prevent boredom and hopelessness in your quest for good health. Our high tech world has advanced in the fitness field also. In fact, so fast that we want to get the information out to you yesterday. That's what the Health and Fitness Tips Site is all about…the latest up-to-the-minute-in-the-zone information for your health and fitness.

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Is a free weekly newsletter that is delivered straight to your email box. It's short, to the point, and it's absolutely free. This newsletter contains one weekly health and fitness tip that will get you on the right track. Click here and become one step closer to your health and fitness goals for the year 2002!

The Importance of Flexibility

s you age, your muscles naturally lose strength and size and can become less supple and stiffer. This can affect the range of movement around your joints, which may lead to stiffness in the muscles and joints. It is this loss of tissue elasticity that can cause muscles and joints to tighten up.

One of the key reasons that muscles lose their natural suppleness and flexibility and can become prone to tears, aches, and pains is being inactive. If the situation is not remedied in time, loss of flexibility could lead to permanent changes in posture and normal muscle function. It is therefore imperative to maintain muscle flexibility as an important component of overall fitness.

So, what exactly is flexibility?

Flexibility can be termed as the ability of your joints and body parts to execute their full range of motion. Flexibility is required in all your day-to-day activities such as bending, walking, lifting, etc. Being flexible allows your muscles to remain moble. But, like most things, flexibility decreases with age and it is very important to include flexibility exercises in your daily workout regimen.

The Benefits of Flexibility

There are a number of ways to test your flexibility. One of the most common ways, according to fitness experts, is to check if you can touch your toes while standing up with both legs straight. (You could check out various fitness sites available online for a more exact test.) If you find that you feel stiff, lacking in flexibility, suffering from bad posture or would like to increase your flexibility to improve your normal exercise routine, flexibility training is a must. Aerobic exercises and weight training include rapid and jerky movements, which can lead to joint and muscle fatigue. On the other hand, stretching exercises, yoga, and Pilates consist of gradual movements that can help to achieve greater flexibility.

Other Benefits

Being flexible helps to reduce soreness of muscles and improve posture. Stretching for slow gradual movements and holding each position for up to 30 seconds (without pain) helps reduce muscle soreness after exercise. Stretching also improves muscular balance and posture by realigning tissue and thereby reducing the effort it takes to maintain good posture throughout the day.Helps decrease risk of injury and improve physical performance. Flexible joints require less energy to move through a greater range of motion. This decreases your overall risk of injury and increases physical performance as well. Stretching works towards decreasing resistance in muscle tissue during any activity. Helps increase blood and nutrients to tissues. By stretching, you increase the temperature of your tissues and this increases transportation of nutrients and overall circulation. This in turn increases the range of motion and reduces degeneration of your joints.Helps reduce lower back pain. Stretching helps relax muscles. The more flexible your pelvic muscles, hamstrings, hip flexors, and quadriceps, the less stress to your lower back. Helps to enhance enjoyment of other exercise. In addition to decreasing soreness and fatigue of your muscles, stretching also helps relax both mind and body during any activity or exercise.

Ways to Improve Your Flexibility

So, what are some different ways to stay flexible? The best way to maintain flexibility is to stretch regularly. Whatever your age, you must incorporate stretching at least once a day. Even if it is not part of an exercise regimen, there are several simple stretching exercises that you can do at your desk or even in front of the TV. If time is short, focus on stretches that work the larger muscle groups such as shoulders, hamstrings, hips and lower back, and calf muscles. It is these areas that are prone to stiffness and soreness as we grow older. But remember to always be careful to not overdo it.

Flexibility exercises should also be incorporated into your normal exercise program, which may involve resistance (strength) training and cardiovascular exercise (walking, jogging, swimming and cycling). By doing so, you can improve both the quantity and quality of your muscles, joints and overall health.That being said, yoga is an effective way to complement your exercise routine for greater flexibility. Unlike most other physical exercise that work only on a physical level, yoga involves both your mental and physical capabilities. There is a balance of energy between the body and the brain as well as increasing your flexibility, toning your muscles, and improving your lung capacity. All basic yoga poses work towards increasing the flexibility of the body so that it is capable of performing more complicated poses as time goes by. It would be wise therefore to incorporate yoga as a regular part of your workout program.

There are several ways to improve your flexibility. Stretching and exercise help considerably but you also need to keep an eye on your diet and nutrition. Eating junk food and snacking on fatty and sugary snacks can make matters worse. You can promote fitness by combining a balanced diet (full of fresh fruits and vegetables) along with nutritional supplements that support joint health and improve your mobility. Taking a supplement like GoFlex can help you incorporate the nutritional building blocks required to support healthy bone and cartilage structure and improve flexibility. Ask your doctor whether a supplement, like GoFlex, is the right choice for you.

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