Weights Workout Quotes

Great. Okay. That, uh... was easier than I thought." Jack cocked his head. Wait a second... He couldn't decide if he was pissed or really impressed. He hooked a finger into the waistband of the workout pants she'd changed into and pulled her closer. "Did you fake me out with those tears, Cameron?" She peered up at him, defiantly, seemingly outraged by the suggestion. "Are you kidding? What, after the day I've had, I'm not entitled to a few tears? Sheesh." Jack waited. "This wedding is very important to me--I can't believe you're even doubting me. Honestly, Jack, the tears were real." He waited some more. She would talk eventually. They always did. Cameron shifted under the weight of his stare. "Okay, fine. Some of the tears were real." She looked him over, annoyed. "You are really good at that." He grinned. "I know.

Really? If I could hate my trainer? That would be ideal. I'd prefer to despise this person with the fire of ten thousand suns. So when I walk - nay, crawl - out of here at the end of my workouts, I want to lull myself to sleep by picturing my very talented and inspirational trainer getting hit by a bus. A bus that I am driving.

I wont cry for you, my mascara's too expensive...

Some people who have been working out regularly for months or even years are still out of shape because the number of cheat days they have in a week exceeds six.

More often than not, expecting to lose weight without first losing the diet that made the weight loss necessary is like expecting a pig to be spotless after hosing it down while it was still rolling in mud.

Some men’s chests are more buttlike than some women’s butts.

Claims have been made that I've been on a strict workout routine regulated by co-stars, whipped into shape by trainers I've never met, eating sprouted grains I can't pronounce and ultimately losing 14 pounds off my 5'3" frame. Losing 14 pounds out of necessity in order to live a healthier life is a huge victory. I'm a petite person to begin with, so the idea of my losing this amount of weight is utter lunacy. If I were to lose 14 pounds, I'd have to part with both arms. And a foot.

Thee only person I am better than is the one I was yesterday.

Let’s be honest, don’t we all want to achieve our perfect weight after one workout, and then get offended when it doesn’t happen?

What is required if a bodybuilder hopes to realize the most from his workouts and become a champion? The answer: an attitude befitting a hero, one full of fury—an attitude I call siege mentality. Once he enters the gym, all else is forgotten and he is transformed into a valiant warrior with girded loins, ready to do battle with the weights.

To any woman out there who is fed up with trying the same thing over and over, I offer this suggestion. Instead of getting back on the treadmill “one more time,” try this. Alter your diet so that you eat no grain-based carbohydrate: no flour, no sugar, no bread, no pasta, and no high-fructose corn syrup. Then go to the gym and perform a workout of leg press, pull down, chest press, row and overhead press. Lift slowly and smoothly but with as much effort as possible. Go to complete fatigue, or as close to it as you can tolerate. Work out once, or at most, twice a week. Make sure your workouts last no longer than 20 minutes. Then sit back and watch what happens. —Doug McGuff, MD

Those who seek, certainly get, the inspiration that they want, for their dreams.

Work hard, play hard, stay hard. I coined it first back 1993.

The only bad exercise is the one you skipped.

Upgrade yourself to a newer you, for life renders people and things outdated.

Walking is a great stress reliever. First, it helps get your mind off of your stressors. It also helps to lower cortisol levels, which will be especially effective anyone looking to shrink their belly in particular. 

MSP workouts involve full-body functional movements like deadlifts, squats, leg presses, and vertical jumps. MSP workouts feature heavy weights, few reps, and more rest. By doing a succession of mini-sets, you “go max or go home.

Diet is increasingly important as you age. At 59, I weigh 10 pounds more than I did in high school, and I can still wear size 34 jeans. But I can’t eat like I did in my 20's and 30's. Lean meat, veggies, and fresh fruit form the bulk of my diet. I rely on protein powder and protein bars to keep my protein intake up. When I do over-indulge, I do an extra workout or restrict my eating for a couple of days. I weigh daily and when the needle creeps up, I take action. Don’t let it get out of control because it's harder at this age to dump the weight ~ Steve Holley, veteran martial artist

So if you add it all up, weight workouts give you two, and possibly three, important advantages over endurance exercise: 1. The afterburn, which might be an extra 50 calories. 2. A higher percentage of fat calories used for energy after the workout. 3. A possible increase in resting metabolic rate, in the neighborhood of 50 calories a day.

That means to push very heavy weight, repeatedly, and to constantly strive to elevate both your baseline numbers and the total weight lifted at the workout—until you start to reach a natural limit relative to your competitive goals. This will deliver improvements in strength and subsequent improvements in endurance performance, and also maximize the hormonal, anti-aging benefits of the workout.

Spark: The Revolutionary New Science of Exercise and the Brain - John J. Ratey, MD, with Eric Hagerman Exercise Every Day: 32 Tactics for Building the Exercise Habit (Even if you hate working out) - S.J. Scott No Gym Needed - Quick & Simple Workouts for Gals on the Go: Get a Toned Body in 30 Minutes or Less - Lise Cartwright Weight Loss Motivation Hacks: 7 Psychological Tricks That Keep You Motivated to Lose Weight - Derek Doepker Books

He changed and worked out with weights. Throughout his adult life, Adam had cycled through a potpourri of workout programs—yoga (not flexible), Pilates (confused), boot camp (why not just join the military?), Zumba (don’t ask), aquatics (near drown), spin (sore butt)—but in the end, he always returned to simple weights. Some days he loved the strain on his muscles and couldn’t imagine not doing it. Other days he dreaded every moment, and the only thing he wanted to lift was the postworkout peanut butter protein shake to his lips. He

The Workout Do one set of 8 to 12 repetitions, and then immediately do one set of 8 to 12 reps of the next exercise, continue until all moves have been completed. If you can do an exercise more than 12 times, the weight is too light. If you can’t reach 12 repetitions, the weight is too heavy. Dumbbell Press Lie on a mat on your back with your knees bent and your feet flat on the floor. You may place one or more pillows under your back and head for support. Holding a dumbbell in each hand, bring your elbows in line with your shoulders, making a right angle between your upper arm and your side. Exhale as you extend your arms and press the

What makes us feel fat, stuck, and lacking in confidence is not just our bodies; it’s the situations and relationships in our lives. It’s the weight of the situations and relationships we may not know how to navigate or change. It’s easier to choose the quick fixes, like drinking, smoking, emotional eating, or avoidance, to help us manage these situations. Yet these untenable solutions just continue to add more physical and emotional weight. If we could all step on a scale that measures emotional weight, I think many of us would be shocked. We have no idea how much our unaddressed emotions can add to any discouraging heaviness and weight in our lives.

In my office, a married man almost never walks in alone for his appointment, he is always accompanied by his wife or daughter-in-law. They come to support him in his efforts to get fitter, leaner, stronger, healthier, and are willing to go all the way to ensure that no hurdles come in the way of his fitness. Married women, however, come alone; they plead helplessness over the ways of cooking and eating in the family, cite school timings or preferred meal timings when asked to make time to workout or advance dinner times. When it comes to the men or children in the family, their health, fitness and wellness, the women will change everything: meal timings, cooking styles, bedtimes, workouts, etc. When it comes to using the exact same resources for themselves, they can’t, the same drivers of change are helpless.

Best workout ever." Darius sat next to her and rested his back against the soft mat. She laughed and fumbled to put on her bra. He lifted the weight of her hair from her back and helped her pull down her silk shirt. For a moment, he held the length of her hair in his hand as he had the swing rope. He tugged gently to turn her face to his, and then released it. His face was open and relaxed, his pale blue eyes warm and content. His knees fell open to rest against hers. The feel of skin on skin, bone to bone, was easy, the most natural thing in the world. "Next time we should try the pommel horse." Mei laughed. "You still got pommeling on your mind?" "Oh yeah." He signed and tilted his chin to the ciling, exposing the length of his throat. "Some pommeling and tumbling would be good. We've got time to make up for.

Exercising an unfit muscle causes soreness, which is followed by improved muscle function and increased resistance of that muscle to become sore. In that sense, soreness after exercise is good (as long as it lasts less than a week and doesn’t come back). Sore joints, on the other hand, are collateral damage (see above). Most people think that if they do an intense workout (say 90 minutes of circuit training in a gym) that they should lose weight. And indeed, if you weigh before and right after such a workout, the scale goes down because of sweating and water weight loss. However, if it makes you sore for the next few days don’t be surprised to see the scale go up. That’s because muscle soreness indicates that your muscles are temporarily inflamed, and inflammation causes fluid retention and swelling in that muscle. Once again, don’t let the scale make you crazy. Once the soreness is gone, the swelling is gone, and the scale comes back down where it’s supposed to be.

If a mini-habit isn’t working, it’s probably just too big. Make it smaller and let it grow organically. Committing to one workout per day might not sound like much, but it can easily get lost in the whirlpool of daily living. Trim it down to something stupidly easy, quick, and unskippable: a couple of sets of body-weight exercises to failure or a 15-minute walk, for example. The mini-habit tool is incredibly versatile. You can apply it to just about any endeavor and immediately reap the benefits. For example… • Read five pages of the book you want to finish. • Write 50 words on your project. • Do 10 minutes of that exercise DVD. • Lift weights one day per week. • Practice your yoga poses for 5 minutes. • Follow your meal plan for one day. • Cook one new recipe per week. • Give one compliment per day. • Replace one cup of soda with water. You get the idea. So, what major, scary change do you want to make in your life? And what’s the stupidest, simplest action you can take every day to nudge the needle in that direction? There’s your breadcrumb of a mini-habit. Pick it up and see where the trail takes you.

In 2000, for instance, two statisticians were hired by the YMCA—one of the nation’s largest nonprofit organizations—to use the powers of data-driven fortune-telling to make the world a healthier place. The YMCA has more than 2,600 branches in the United States, most of them gyms and community centers. About a decade ago, the organization’s leaders began worrying about how to stay competitive. They asked a social scientist and a mathematician—Bill Lazarus and Dean Abbott—for help. The two men gathered data from more than 150,000 YMCA member satisfaction surveys that had been collected over the years and started looking for patterns. At that point, the accepted wisdom among YMCA executives was that people wanted fancy exercise equipment and sparkling, modern facilities. The YMCA had spent millions of dollars building weight rooms and yoga studios. When the surveys were analyzed, however, it turned out that while a facility’s attractiveness and the availability of workout machines might have caused people to join in the first place, what got them to stay was something else. Retention, the data said, was driven by emotional factors, such as whether employees knew members’ names or said hello when they walked in. People, it turns out, often go to the gym looking for a human connection, not a treadmill. If a member made a friend at the YMCA, they were much more likely to show up for workout sessions. In other words, people who join the YMCA have certain social habits. If the YMCA satisfied them, members were happy. So if the YMCA wanted to encourage people to exercise, it needed to take advantage of patterns that already existed, and teach employees to remember visitors’ names.

THE CODE OF A GOOD TRAINING PARTNER I will show up on time for every workout, and if I can’t avoid missing one, I’ll let my partner know as soon as I know. I will come to the gym to train—not to chat. When we’re in the gym, we focus on our workouts, we’re always ready to spot each other, and we get our work done efficiently. I will train hard to set a good example for my partner. I will push my partner to do more than she thinks she can. It’s my job to motivate her to do more weight and more reps than she believes possible. I will be supportive of my partner and will compliment her on her gains. I won’t let my partner get out of a workout easily. I will reject any excuses that are short of an actual emergency or commitment that can’t be rescheduled, and I will insist that she comes and trains. In the case where there’s a valid excuse, I’ll offer to train at a different time so we can get our workout in (if at all possible).

Second, your willpower to achieve your goal has limits. Think of it as a battery pack that runs down at the end of the day. This means you should preemptively avoid temptations and distractions, and make it as easy as possible for you to work on your goal. For a weight loss goal, this would mean making it easy to eat healthy and workout by packing your lunch, and always having clean gym clothes, and avoiding buying snacks altogether.

Working out with a bad partner sucks. It drains your energy and motivation and can even cause you to lose enthusiasm for working out altogether. On the other hand, working out with a good partner can go far in keeping you on track and making progress. He helps keep you accountable and wanting to show up every day, and having a spot on certain exercises helps push you for another rep and encourages you to move up in weight as you should. These things can make a big difference as time goes on. Those workouts, additional reps, and progressions in weight that wouldn’t have happened if you were solo add up to real gains. So, I recommend that you find someone to work out with before you start, and the two of you should agree to the following code. 1. I will show up on time for every workout, and if I can’t avoid missing one, I’ll let my partner know as soon as I know. 2. I won’t let my partner get out of a workout easily. I will reject any excuses that are short of an actual emergency or commitment that can’t be rescheduled, and I will insist that he comes and trains. In the case where there’s a valid excuse, if at all possible, I’ll offer to train at a different time so we can get our workout in. 3. I will come to the gym to train—not to chat. When we’re in the gym, we focus on our workouts, we’re always ready to spot each other, and we get our work done efficiently. 4. I will train hard to set a good example for my partner. 5. I will push my partner to do more than he thinks he can. It’s my job to motivate him to do more weight and more reps than he believes possible. 6. I will be supportive of my partner and will compliment him on his gains.

The Kapha Season Kapha season is like springtime for your body. For the first twenty years, your body builds bones and tissues, and the circadian rhythm fluctuates wildly at times, trying to find a balance. Babies aren’t born with a set sleep schedule, but they develop one quickly during the first months of life. Gradually, the body settles into a system in which the hormones, blood pressure, bowels, and other systems function on a diurnal schedule. Anyone with teenagers knows that they give up their regular sleep habits and become night owls. They are impossible to pry out of bed in the morning and sleep until noon on weekends. In fact, some researchers suggest that the real end of adolescence can be marked by the time when young adults give up trying to stay up so late. Teenagers’ eating schedules, too, become erratic as they crave energy while their bodies are growing and maturing. When they get out of balance, teens can struggle in school and get inflammatory conditions, such as acne. They can adopt dietary habits that will be harder to shake as they become adults, which can lead to weight gain and depression in adulthood. This is a crucial time to introduce kids to healthy eating, a good night’s sleep, and plenty of exercise. Their growing bodies demand a lot of fuel, and their muscles need to move in order to develop properly. I often see patients who are still in their teen years struggling with school, friendships, and finding a sense of purpose. Though it may sound surprising, I can often trace these problems back to an unhealthy schedule, including late nights of doing homework (or texting while pretending to do homework), and eating unhealthy foods late in the day. Another culprit is little or no exercise, and a lack of natural light. Kids need natural light during these critical growing years.

FASTING WORKOUTS. A fasting workout is a long, moderate-intensity workout undertaken in a fasting state—that is, without a meal beforehand and without carbohydrate consumption on the bike. When you deprive your muscles of carbohydrate in a long workout, they burn a lot more fat. Such workouts also boost general fat-burning capacity. I suggest that you perform one fasting workout per week during a quick start.

The level of cortisol in your body is lowest when you go to bed and then accumulates during the night. It is partially responsible for your body’s inflammatory response, so it’s no wonder that those aches and pains are at their worst when you get out of bed,

Many of our most common physical complaints are created or exacerbated by a modern schedule at odds with the body’s needs. Fortunately, physiologists have generated a lot of new research about the body’s clock and how behavior either helps strengthen the clock’s signals or gets in its way. This new field is called chronobiology, and it offers insights about how you can set a daily schedule that will keep you healthy and energized.

There’s surely a period where your body needs protein to repair and build after a muscle-straining workout, particularly something like a max session in the weight room, a CrossFit WOD (workout of the day), or a high-intensity interval session. But it’s not so much an anabolic window, Schoenfeld says, “it’s an anabolic barn door.” As long as you eat breakfast, lunch, and dinner, it’s almost impossible not to get through.

The tools a competitive rower uses to prepare to race are useful for the everyday rower, as well. They include double workouts (exercising two times per day), weight lifting, core exercises, and cross-training such as cycling.

I had my own weight set in the basement and I subscribed to Men’s Fitness magazine. The beauty of receiving this magazine was simple. Although I received great workout advice that I put to good use, I could look at pictures of good-looking, shirtless, and athletic men without fear of being caught.

10 Best Weight Loss Exercises The best exercises to lose weight in the gym are aerobics, for example: 1. Hiit Training The hit workout burns about 400 calories per hour and consists of a set of high intensity workouts that eliminate localized fat in just 30 minutes per day in a faster and fun way. The exercises are performed intensively to raise your heart rate a lot and so it is more suitable for those who already practice some kind of physical activity, although there are beginner hit exercises, but they consist of a series of exercises 'easier'. 2. Cross fit Training Cross fit training is also quite intense and burns about 700 calories per hour, however, this type of workout is quite different from the bodybuilding workout that people are more accustomed to seeing in gyms. Different weights are used, ropes, tires and often the exercises are performed, outside the gym, outdoors. 3. Dance Classes Dancing is a great way to strengthen muscles and burn some calories, 1 hour of ballroom dancing burns approximately 300 calories, and the person still increases flexibility and has fun, having a greater contact with other students. In this type of activity besides cardio respiratory benefits, and to lose weight, it is still possible to promote socialization. The university is a very lively type of dance, where you can burn about 400 calories per hour, in a fun way. In the buzz you can burn up to 800 kcal per hour. 5. Muay Thai Muay Thai is a type of intense martial art, where you can burn about 700 calories per hour. The workouts are very intense and also strengthen the muscles, as well as help increase self-esteem and self-defense. 6. Spinning The spinning classes are done in different intensities, but always on top of a bicycle, in a classroom with at least 5 bikes. The classes are very intense and promote the burning of about 600 calories per hour, and still strengthens the legs very much, being great to burn the fat of the legs and strengthen the thighs. 7. Swimming A swimming lesson can burn up to 400 calories per hour as long as the student does not slow down and keeps moving. Although the strokes are not too strong to reach the other side of the pool faster, it takes a constant effort, with few stops. When the goal is to lose weight, one should not only reach the other side of the pool, it is necessary to maintain a constant and strong rhythm, that is, one can cross the swimming pool crawl and turn back, for example, as a form of 'rest' . 8. Hydrogeology Water aerobics is also great for slimming, but to burn about 500 calories per hour you should always keep moving, enough to keep your breath away. As the water relaxes the tendency is to slow down, but if you want to lose weight, the ideal is to be in a group with this same purpose, because doing exercises at a pace for the elderly to stay healthy may not be enough to burn fat. 9. Race The workouts are excellent to burn fat, being possible to burn about 600 to 700 calories per hour, provided that a good pace is respected, without pauses, and with an effort able to leave the person breathless, unable to talk during the race . You can start at a slower pace, on the treadmill or outdoors, but each week you must increase the intensity to achieve better goals. Here's how to start running to lose weight. 10. Body pump Body pump classes are a great way to burn fat because it burns about 500 calories per hour. This is a class made with weights and step, which strengthens the muscles, working the main muscle groups. These are some examples of exercises that help you to lose weight fast, but that should be performed under professional guidance, to be performed correctly and to avoid injuries to muscles and joints.

CYCLE2 6 CYCLE3

Essentially, the benefits of kettlebell training can be summed up in these statements: Improvement in functional strength and mobility Utilization of full-body movement and multidirectional forces Ability to achieve maximum heart rate and VO2max for improved metabolism and cardio health Protection of joints through low-impact and ballistic movements Maximization of core strength Creation of lean body mass – no bulking up Constant engagement of core and stabilizer muscles for better posture and relief of back pain Reduction in the risk of osteoarthritis in women Elevation of stress-relieving hormones and overall energy level Challenging workouts that can be changed easily to retain interest and keep you engaged Inexpensive and can be performed anywhere

Essentially, the benefits of kettlebell training can be summed up in these statements: Improvement in functional strength and mobility Utilization of full-body movement and multidirectional forces Ability to achieve maximum heart rate and VO2max for improved metabolism and cardio health Protection of joints through low-impact and ballistic movements Maximization of core strength Creation of lean body mass – no bulking up Constant engagement of core and stabilizer muscles for better posture and relief of back pain Reduction in the risk of osteoarthritis in women

A small daily task, if it be really daily, will beat the labours of a spasmodic Hercules.” ~Anthony Trollope

20 Minute AMRAP Kettlebell Swing Perform as many rounds as possible of the following exercises within the given time. 10 kettlebell swings with a moderately heavy weight or 15 with a lighter weight 5 bodyweight squats 10 jumping jacks This is a workout you can do approximately 5 or more times a week.

Fringe Sport

What we eat and how much also affects our hormone levels. Our growth-hormone levels are naturally reduced by sugars and fats. That means eating a lot of cheesecake or other fatty desserts not only puts more fat into our bodies, but also diminishes our ability to burn it. It is a double penalty in which fat begets fat. Avoiding sugary foods also helps prevent the energy drop and hunger that result from insulin clearing the blood of nutrients. Eating about ten grams of protein after mild exercise, or twenty grams after more strenuous workouts, helps control hunger, as will adding plenty of fiber to one’s diet. Not

eating anything also increases our levels of fat-burning hormones. Many body builders and work-out enthusiasts swear by intermittent fasting. When blood sugar becomes low, it triggers the release of fat-burning hormones including adrenaline and growth hormone. Growth-hormone release peaks at night and during sleep. Intermittent fasting is powerful partly because it prolongs the overnight fast, extending the release of growth hormone, which burns fat.

Marcia Coronado provides clients with thorough workouts that can be done individually or in a group setting. Everything from weight reduction programs to competition training is handled by Marcia, who helps you look, feel, and move better. Receive the inspiration, direction, and support you require to succeed. Here, you'll be training at the highest level at an affordable price from a professional fitness trainer and competitive athlete.

One of the first studies to demonstrate this benefit recruited patients with major depressive disorder who had been taking antidepressants but were not responding. The patients provided a blood sample so researchers could determine how inflamed they were. Then, the patients were assigned to one of two exercise interventions: high-frequency exercise or low-frequency exercise.29 The high-frequency group completed (or exceeded) the recommended physical activity guidelines of 150 minutes of moderate to vigorous aerobic exercise each week, for a total workload of 16 kcal/kg body weight/week. The low-frequency group completed only a quarter of the recommended physical activity guidelines each week, for a total workload of 4 kcal/kg body weight/week. Workouts were done on a treadmill or stationary bike at a self-selected intensity for 12 weeks, and depressive symptoms were assessed at the end of each week. By the end of the 12 weeks, everyone benefited from the exercise, but the inflamed patients benefited the most. Exercise not only reduced their depression symptoms, but it also downgraded the symptoms from moderate to mild — a clinically significant change in symptom severity that was similar to the relief that responders get from antidepressants.30 The best part? Both the high- and low-frequency exercisers benefited equally.

WEEK 1: MONDAY: 3 X 20 seconds of each exercise: - Squats - Plank - Jumping Jacks * Rest 10 seconds between exercises and 30 seconds between sets.

Twice weekly do a morning interval workout while running outdoors or on any aerobic machine.

Imagine you’re invited to a celebratory dinner. The chef’s talent is legendary, and the invitation says that this particular dinner is going to be a feast of monumental proportions. Bring your appetite, you’re told—come hungry. How would you do it? You might try to eat less over the course of the day—maybe even skip lunch, or breakfast and lunch. You might go to the gym for a particularly vigorous workout, or go for a longer run or swim than usual, to work up an appetite. You might even decide to walk to the dinner, rather than drive, for the same reason. Now let’s think about this for a moment. The instructions that we’re constantly being given to lose weight—eat less (decrease the calories we take in) and exercise more (increase the calories we expend)—are the very same things we’ll do if our purpose is to make ourselves hungry, to build up an appetite, to eat more.

Plan to do two strength-training workouts each week, with movements that work the entire body.

What do you want to set? Excuses or examples?

Know the basics of anything that you want to master.

Unplanned trips are good for fun, not for the professional goals.

Warm-up, beat the beat, be it gym, be it life.

In the gym and in life, consistency is the bridge between goals and achievements.

Break it to build it; be it muscle, be it road to dreams.

What cardio is to bodybuilding, positive thoughts are to a healthy mind.

Embrace the pain of discipline or suffer the pain of regret.

Let the failure not be the destination but a milestone of the journey to success.

A coach and a torch, have the same purpose.

Whatever you do, ensure you create, invent, or innovate, something new.

Fitness is not just about weight or mass but strength, endurance, and flexibility.

Transformation begins when you step outside of your comfort zone.

Like fueling muscles, from breakdown to synthesis to recovery, nourish mind.

Shortcuts are good, but only for computers, not life.

The body is like a bus and the driver is mind.

Competition is about being better than someone else; fitness, being better-self.

The pain felt today becomes strength of tomorrow.

Diet and mutual funds are the same; give the best long-term returns, when balanced or diversified; except for market risks.

Rather than work-life balance, it should be life-work; for priorities’ sake.

Rest to refuel for better focus.

Focus on solutions, not obstacles; focus on actions, not results.

On the track keep a track of the track so as not to be off the track.

Take a break, resume refreshed.

The journey is transformation, the destination, a halt.

A person without patience, sooner or later, becomes a patient.

Creativity is to monotonous life what choke is to engine.

Life is uncertain, commemorate.

Reprioritise tasks; prioritise opportunity, hence prioritunity.

Dreams be as important as oxygen; be that dedicated.

Humility is the jewel in the crown of achievements.

Bodybuilding and life are like a painting, make yours a masterpiece.

Not just for yourself, dedicate your dreams to loved ones.

The one, who can help you fight the inner battles, is YOU.

Advanced Program After you have acclimated to WBV and built up your tolerance and strength, you can maximize the health and wellness workout benefits by following these training tips. Whole body vibration exercise is much more intense than conventional exercises. Workout times can be drastically shortened; you can accomplish the same results in ten minutes that would take you sixty minutes with conventional exercise. This is true because WBV requires your body to constantly respond to the rapidly moving platform beneath you. Four factors determine how effective and challenging your training sessions are: 1. the frequency (rate of vibration) 2. the position or posture you assume 3. the amount of time you spend holding a given position 4. the amount of weight you are supporting on the plate (if you want a more challenging workout, hold additional exercise weights)

Progressive Training Plan I recommend progressively phasing in the following elements to increase the difficulty of your workout. As your body adapts and grows stronger, you can continue to challenge yourself with these methods. 1. Extend the time of each exercise. 2.  Reduce the rest period between exercises. 3. Increase the number of sets per exercise. 4. Perform exercise statically (standing still) then dynamically (moving). 5. Add more challenging exercises. 6.  Increase the frequency (Hz). 7.  Incorporate unilateral exercises (perform exercise on one leg). 8. Incorporate holding increasing amounts of additional weight.

However, after ten weeks of intensive workouts and weight loss on the paleo diet, the participants’ LDL cholesterol levels actually went up.

To put things in perspective, you must realize that there are 24 hours in a day. A one hour workout is 4 percent of your day. A 15 minute workout is one percent of your day. An eight minute workout is “half a percent” of your day!

Chilies, lemons, oranges, mangoes, garlic, ginger and onions are all food that contains many powerful antioxidants and nutrients that strengthen your immune system. When you are strong, your workouts will be better and you will burn fatter.

Make performance-related goals, not weight-related ones. It’s all about body composition. Not weight. You will be replacing fat with muscle. Muscle is smaller but heavier. So a scale reflects progress poorly, especially in females, whose weight can fluctuate by six pounds daily due to factors like water retention.

the workout is safely in the vague future and everyone is full of good intentions about exercising. When that alarm clock goes off before the sun rises, rolling over and going back to sleep is not an option, because the seven people who did drag themselves out

Quantity equals scale weight.

Summary of Nutrient Timing Protocol Consume a meal containing a low-glycemic carbohydrate and lean protein source about two to three hours before training. Keep fat consumption to a minimum. Have a large piece of fruit and some whey protein (amounting to 0.1 gram per pound of body weight) within half an hour of training. Consume a large cup of coffee before training. Consume 8 ounces of fluid immediately before your workout and then take small sips of water every 15 or 20 minutes while training. After training, consume a drink containing high-glycemic carbohydrate (such as grape juice or cranberry juice) and a quality protein powder. Generally, you should consume about 0.5 gram of carbohydrate per pound of body weight (0.25 gram per pound of body weight for those with decreased insulin sensitivity) and 0.25 gram of protein per pound of body weight.

Calories and Muscle Mass Calories are units of energy in food. There is another “popular” idea that building more muscle mass (through anaerobic exercise) will cause the body to burn more calories. This is absolutely true; however, what is the source of those calories being burned? Are they from sugar or fat? Burning calories by building greater muscle mass does not automatically mean that they will come from fat calories. When dealing with weight loss we have to be more concerned with the type of calories being burned than with the quantity. When it comes to fat burning, the size of your muscles is insignificant. Look at a football player who has lots of muscle mass yet has lots of fat too. Having large muscles doesn’t automatically cause your body to burn more fat. The most important point to know is that the fatburning-hormone effect occurs 14 to 48 hours after exercising, BUT only if certain factors are present: adequate sleep, good nutrition, low sugar, low stress and healthy glands. The following hidden barriers will prevent weight loss: 1. Sleeping less than 7 quality hours. Quality means having good deep sleep and feeling rejuvenated. 2. Not resting enough between exercise sessions. 3. Not resting long enough between the repetitions or intense bouts of exercise. 4. Exercising intensely for too long. Intense anaerobic exercise should be kept between 25 and 40 minutes, and even that should include within the workout a good amount of rest between bouts of exercise. 5. Consuming sugars, starches, juice, sports drinks or alcohol. Most protein bars have tons of sugar. 6. Having pain or inflammation. 7. Lots of stress.

Calories Are Insignificant Compared to Hormones Think about this — if you exercise moderately for 1 hour, you might burn 350 calories. That’s equivalent to several teaspoons of salad dressing. No big deal! The real benefits of exercise occur one to two days later, but only if the environment is almost perfect. In other words, if you do things correctly and don’t violate the fatburning environment, you will burn fat. Fat-storing hormones can easily nullify the fatburning hormones. The worse off your hormone health, the more perfect the other factors need to be. What you eat before, during and after Any carbohydrates (except vegetables) will stimulate insulin, which nullifies the fatburning hormones. This means if you consume sugars 1 hour before or during exercise, you can inhibit the entire purpose of exercise — fat burning. Since fat burning can only occur in the absence of carbohydrates, consuming carbs 14 to 48 hours later can also inhibit fat burning. Drinking several alcoholic beverages can set the liver’s function back for days, preventing fat burning. Protein before workouts is best.2 Eat an egg, some nuts, a small piece of fish or some cheese before exercising. I had a patient who would reward herself for exercising by going to Dairy Queen every day and wondered why she wasn’t losing weight. I had another who would drink half a glass of wine before bed, at the same time working out intensely with no results — I wonder why? Consuming sugar, juice or refined carbohydrates before bed can inhibit fatburning hormones while you sleep. The important thing to remember is that a very small amount of carbohydrates through the day can keep you out of fatburning mode.

The best food to consume immediately after a strength-training workout is 12 ounces of a liquid protein/carbohydrate drink. The drink should consist of 0.7 grams of a high-glycemic-index carb per pound of body weight (about 100 to 140 grams) and 0.2 grams of protein per pound of body weight (about 30 to 40 grams). Carbohydrates should be high-nutritious, high-glycemic-index sources such as fruits (bananas, strawberries, oranges, and so on) and honey. This is the only time I recommend eating a high-glycemic food (more about the glycemic index later). Protein sources can include nonfat milk, nonfat yogurt, soy milk, and protein powder supplements.