Ride the Storm: Navigating Through Unstable Periods / Katerina Rudko (Belka G...
Get your best Body now!
1. KieFit Journal
June 2009
Fitness Routines vs. Fitness Chaos
How to Get the Most Out of Your Confusion
Six Pack Abs Workout
The Secret To 6 Pack Abs
Workout Video:
12 Minute To Six Pack Abs
Workout Routines
No Pain No Gain:
Fitness Myth or Ultimate
Fitness Truth?
No Equipment Power Workout
YouTube Video
2. JOURNAL
KIEFIT
HEALTHY AND
HAPPY LIFE!
JUNE 2009
ISSUE: Get your best Body now!
FITNESS ROUTINES 3
VS. FITNESS CHAOS - Hello Fitness Fans!
+
HOW TO GET THE
MOST OUT OF YOUR 4
CONFUSION I am very happy to introduce you to my actual KieFit Journal for
June 09.
6 PACK ABS - THE 5
SECRET TO 6 PACK
ABS
Do you have any fitness routine and want to change it? Daniel
ADAPTATIONS TO 6 Mazanec will tell you the advantage of Fitness Chaos on page 2
SPRINT TRAINING
and 3.
YOGA POSES - FOUR 7
No six pack yet? Vince DelMonte will tell you the secret to get a
SIMPLE POSES FOR six pack on page 5. check out the 12 minute video and start right
FAST STRESS RELIEF
now!
NO PAIN NO GAIN: 8
FITNESS MYTH OR
ULTIMATE FITNESS
+ Loose belly fat by drinking water. Read on how to do that, how
TRUTH? 9
much water to drink and how water can improve your health on
LOSE BELLY FAT BY 10 page 10.
DRINKING WATER
FAT BURNING BODY- 11
Get tips to get the right fitness equipment which suits your needs
WEIGHT CIRCUIT
EXERCISES
on page 12.
GETTING THE RIGHT 12
MOBILITY EQUIP- Enjoy reading the further articles about fat burining bodyweight
MENT TO FULFILL
YOUR PARTICULAR on page 11 and about workout and training on page 6 and 7.
REQUIREMENTS
KIEFIT.COM ISSUE 13
Get your best body!
Best wishes,
ADVERTISE 14 Heidi
OPPORTUNITYS—
KIEFIT.COM
CONTACT— 15
KIEFIT.COM
SEND ME YOUR COM- 15 Send me your comments and ideas for further
MENTS AND IDEAS ATTENTION
FOR FURTHER articles. Submit your article to Email:
ARTICLES.
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dules you know to be mentioned
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3. FITNESS ROUTINES VS. ... Seite 3
Fitness Routines vs. Fitness Chaos -
How to Get the Most Out of Your Confusion
Daniel's Endurance Elite Fitness Conditioning System can be found at http://danielmazanec.com
This article will help you create your own For the purpose of developing pure
fitness programs, and be confident you will strength, you must also take the time, in a
make the gains you desire. routine, to work each exercise to it's fullest
Do you ever wish that you could break out extent. Without that, you will truly only be
of your fitness routine rut, i.e. doing the half trained.
same over and over again, yet you feel you Some fear that they may suffer repetitive
don't know how to create those great motion injury during these strength building
trainer type workouts? Now you can. And routines. Perhaps, injury is a concern dur-
you can make up your own routines with ing any form of exercise. On the other
the confidence that you will be pushing hand, if your muscles, major and support-
yourself in the right directions. ing, tendons, and ligaments are strong
enough to begin with, the likelihood of injury
becomes less and less.
The Benefits of Fitness Chaos - Muscle
Confusion
Lately, there has "That's Great, Meat-
been a push for head. Now, What
variation in your About Creating My
daily workouts. Own Routines?"
It's as if we're Here's what I recom-
never supposed mend. Let's pretend
to do the same that you have a regular
routine twice. cardio-kickboxing ses-
"Oo, that would sion every Monday and
lock the routine Wednesday. After each
into your mus- session, before you
cles," they say, forget, quickly write
or "Oo, that down those exercsies
would be too that your trainer had
boring." you perform. Ask your
trainer what those ex-
ercises are called so
And that can be that you will have a
true. In fact, it is a great challenge to your name for them. Then, on the other five days
body to have to meet and beat toughness of the week, Tuesdays, Thursdays, Fridays,
with regularity. Great stuff, indeed. It's great etc, practice those exercises, one after the
for your confidence. It's great for your con- other. Split them up, one kind of pushups,
ditioning. It's great for your ego. then one kind of abdominals, then one kind
of legs. Then rotate back to pushups, yet a
different kind of pushup. This rotation will
But what about static toughness? What if give the muscles you just used time to rest
you suddenly find that, with all your working before stressing them again.
out, your still not very strong?
It's as simple as that.
Fitness Routines - Muscle Stability
No Lolly-Gagging
During your muscle chaos routines, do you
ever find yourself not going "full range of You may now ask, "But I don't get the same
motion" with your exercises? It can be diffi- cardio workout doing routines as I do with
cult, while being kicked in the ass by your chaos training." That's right.
trainer to go harder and faster, to touch
your chin to the floor with each pushup, to ==> continued
touch your toes with each V-Up abdominal
exercise, or go all the way down in a side
squat.
4. ...FITNESS CHAOS Seite 4
Fitness Routines vs. Fitness Chaos -
How to Get the Most Out of Your Confusion - continued -
Daniel's Endurance Elite Fitness Conditioning System can be found at http://danielmazanec.com
It's a different type of exercise. Routines are than the notes themselves. So it is true with
for perfection of form and strength building. exercise. That day off may make you stronger
But you mustn't plug along while you're doing than another day of muscle pulverizing. Fresh
them. Keep your number of repetitions at a muscles perform better than tired, stressed
difficult level. When ten of each gets easy, go muscles any day of the week. And so it goes
to twenty. When with fitness routines
twenty gets easy, go vs. fitness chaos.
to thirty. And don't Break your routine
rest much between vs. chaos schedule,
sets. Ten to fifteen as well. Give yourself
seconds tops, per- a rest on a day that
haps, just long you would normally
enough to take a sip kick your ass, just to
of water. Trust me, break up the monot-
you'll be huffing and ony. But don't do that
puffing well enough! too often. It's best to
always keep a sched-
ule. It's the only way
If This Is All That to keep going for-
Trainers Do, Why ward. And it's the
Am I Paying So only way to be able
Much For A to measure your pro-
Trainer? gress.
Only you can answer that. I've trained both So, collect exercises: what you get from your
ways, with and without a trainer. Sometimes its trainer, and what you get from watching others.
good to have someone kicking your ass - if you Heck, buy a few books on exercises. (There is
don't have the drive to do it yourself. Often one that I can personally recommend.) Then
times, if your trainer has set a pace for you and make up a workout of those exercises that are
it becomes ingrained, you will workout on your new or that you have trouble performing. Alter-
own at that same pace, for a while, at least. nate between muscle groups, pushups, abs,
Then it would help to have a few more ses- legs, back, and neck. And keep it moving,
sions with a trainer. A good trainer will always don't rest too much.
help to keep you on track, but a good, healthy
conscience can do the same.
Good luck!
"Gee, Daniel, Thanks For All The Info. Will I
Ever Be As Big And Strong As You?"
You're welcome. And, sure you can be as big Daniel Mazanec is a fitness trainer in Torrance
and strong as me, but only if you work at it. California. He specializes in bodyweight calist-
You'll need to set the definite goal first. Then hinec training and self defense. He has been
you'll have to set about when you can fit your in the martial arts/fitness industry since 1984,
exercise into your daily schedule. It's your will and is certified with ISSA. Daniel has written
and it's your way. But, you gotta have the will three fitness manuals that make up his Endur-
first. And don't worry about "big and strong", by ance Elite Fitness Conditioning System.
the way. I don't. Big and strong is only a by- Daniel's Endurance Elite Fitness Conditioning
product of doing the exercises on a regular
System can be found at
basis.
http://danielmazanec.com
What About Rest? Will I Lose Strength By Tak-
ing a Day Off? Daniel also has a fitness blog:
Absolutely not, if it's just one day. Giving your http://danielmazanec.com/blog
body a chance to rest is the best way to make
huge, rapid gains. In music, you may have
heard that the silence between notes is louder
5. SIX PACK ABS Seite 5
6 Pack Abs - The Secret To 6 Pack Abs
By Vince DelMonte
Video: 12 Minute To Six Pack Abs
Everywhere you turn, someone's promis- because your body learn to metabolize fat Workout Routines (Abs Approved)
ing the next secret to getting 6 pack abs. for energy.
Some of these so called 'secrets' have
some degree of accuracy, while others, So, while you do need to watch it, be sure
not so much. Deciphering which are the you are getting some in your diet.
best methods to getting 6 pack abs is
going to be critical to your having success Finally, when it comes to carbohydrate
with this goal. intake and getting 6 pack abs, you want
to focus most of your carbohydrate intake
The biggest area you need to focus on around the post workout period.
when trying to obtain 6 pack abs is going
to be on your diet. Like it or not, the old Why?
saying that 'abs are made in the kitchen',
is
probably one of the most truthful state- The biggest reason for this is because
ments in the fitness industry. If your diet this is when your body is going to need
isn't in line, your stomach is going to those carbohydrates the most and will
show it. really suck them up into the muscle tis-
So, what should you be doing with your sue. When you eat them at this time, it is
diet? least likely that they will turn into body fat.
First, ensure you are getting enough pro- Additionally, consuming carbohydrates
tein. Not only is protein going to form the during this period will also help to aid with
muscle recovery and repair, so that
key building blocks you need to build
muscle tissue, but it's also going to pro- means less down time from the gym for
vide you with a better feeling of fullness you.
than eating just carbohydrates alone If getting 6 pack abs fast is your goal than
would for example. Protein is more each meal you should consist of 1-2 cups
"expensive" than any other macronutrient of raw vegetables to control insulin levels,
meaning that your body will burn more improve absorption of your protein and
calories breaking down protein compared flood your body with vitamins, minerals,
to carbs and fats. fiber and antioxidants.
Next, don't be afraid of dietary fat that So, if you are aiming to get 6 pack abs in
comes from primarily monounsaturated the coming months, have a good hard
and polyunsaturated fats such as olive look at your diet. That is the big secret
oils, fish oils, a mix of nuts, natural peanut that must not be overlooked if you are to
butter and avocado. While it's true that succeed.
eating fat will increase your calories fast,
as long as you keep it between 20-30% it ----------------------------------------
can be one of the best things to get 6
pack abs fast. The important point here is About the Author:
that dietary fat helps keep your insulin Vince DelMonte is the author of Your Six Pack
level stable, which, when high enough Quest found at
can actually cause fat gain itself. http://www.YourSixPackQuest.com
He specializes in helping chubby guys and gals get
Furthermore, dietary fat will keep you six pack abs without gimmicks, supplements or
feeling the fullest for the longest duration dieting.
in time; longer than both protein or carbo-
hydrates would. Interestingly, some diets
high in fat can get you 6 pack abs fast
6. SPRINT TRAINING Seite 6
Adaptations To Sprint Training
By Vince DelMonte
If you are looking to improve your less of how well conditioned you are zymes responsi-
physical conditioning, sprint training is (the better condition you are though, ble for the glyco-
one of the best ways to go about do- the harder you will be able to work lysis system).
ing so. during that time).
Intramuscular
Many individuals prefer sprint training Phosphate Metabolism Buffering Ca-
because it takes a lot less time than The next benefit you’ll get with sprint pacity
traditional forms of cardio that have training is its effect on phosphate me- Finally, the last
you going for thirty to sixty minutes at tabolism. Phosphate creatine stores adaptation that’s
a time and there are a great number comprise a major component of the seen with sprint training is the buffer-
of benefits that will be seen when you body’s fuel source for muscular activ- ing capacity of the muscle. During
do this more intense form of sprint ity, so anything you can do to in- glycoglysis, various byproducts are
training workout. crease this is going to be beneficial. created such as lactic acid, and when
these accumulate, it causes the ex-
EPOC Myokinase is an enzyme that is re- treme feelings of fatigue in the mus-
One of the biggest benefits you’ll get sponsible for resynthesizing the en- cle tissues.
from sprinting is the EPOC This then forces you to stop exer-
effects it creates. This is cising as the fatigue sets in and
known as excess post- often will be the end of your work-
exercise oxygen consump- out.
tion and is where the body Overtime, sprint training will in-
will expend a great deal of crease your ability to buffer these
calories returning the body byproducts so that you can then
back to its former state after workout for a longer period of time
the workout. while maintaining that intensity.
Because sprint training is so So, next time you’re debating about
intense, this will contribute to whether to do a sprint training ses-
a large calorie burn after you sion or a moderate paced cardio
have finished the workout. session lasting for 40 minutes or
To even further increase the so, opt for the sprint session.
EPOC that is seen, consider
doing hill sprint training. The benefits you’ll receive are far
Since this is even more in- more numerous and fat loss will be
tense in nature, it will further chal- ergy from phosphate creatine, and kicked up a notch as an added bene-
lenge your body. with sprint training, it will increase its fit. Keep in mind that for these type of
concentration within the muscle tis- benefits to occur, you want your
Metabolic Adaptations sue by up to 20%. sprints to last somewhere in the
Next, when you perform a number of neighborhood of 20 seconds to 40
sprint training workouts, the body will Glycolysis seconds, with a work to rest ration of
upregulate its ability to produce en- The next adaptation that will occur about 1:2. Repeat this process a total
zymes that are going to work at in- after you’ve been doing sprint training of 6 to 8 times and begin and end
creasing the storage capacity of the for a period of time is that of glycoly- with a five minute warm-up and cool-
muscle for energy substrates such as sis. This is the primary form of me- down.
ATP. tabolism used during a 10 second all ----------------------------------
This then has the corresponding ef- out sprint and contributes between 55
fect of allowing you to work out and 75% towards energy production About the Author:
harder for a longer period of time during exercise. Vince DelMonte is the author of No Nonsense
without fatigue setting in. Note though Phosphofructokinase (PFK), an en- Muscle Building: Skinny Guy Secrets To Insane
that this occurs when you are working zyme that catalyses the phosphoryla- Muscle Gain found at http://
more on the aerobic side of things, so tion of the glycolytic intermediate fruc- www.VinceDelMonteFitness.com
while it is intense, you are still utilizing tose 6-phosphate), has also been He specializes in teaching skinny guys how to
oxygen. shown to increase when sprint train- build muscle and gain weight quickly by using
ing is performed, along with the en- the correct cardiovascular and weight lifting
techniques.
If no oxygen is present, you will only zymes of lactate dehydrogenase and
be able to last 5-20 seconds, regard- glycogen phosphorylase (other en-
7. YOGA POSES Seite 7
Yoga Poses - Four Simple Poses For Fast Stress Relief
By Julia Denham (Article Source:http://EzineArticles.com/?expert=Julia_Denham)
Are you looking for stress relief? Yoga is a 3 and 4. Upward and Downward Facing
great help. You can get great results from Dog Revitalize Your Spine and Build
even 10 to 15 minutes of yoga per day. Your Courage
Here are several simple poses which will
calm and relax you, instantly. Upward and downward facing dog are ba-
sic yoga poses which you'll learn in any
beginners' yoga class. These are two es-
sential poses which you should do every
1. Mountain Pose Helps You to Center single day. They have a wonderful effect in
Yourself revitalizing your mind and body, and in
eliminating stress. This is because these
The basic yoga pose is mountain pose, but two poses manipulate your spine in benefi-
because this pose is so simple many yoga cial ways.
enthusiasts tend to overlook its power.
Mountain pose is an essential pose for
stress relief.
Your entire nervous system relies on the
Try it. Stand in mountain pose, making sure health of your spine. All nerves originate
that
your body is correctly aligned. Your weight from the spinal cord, therefore a healthy
should be balanced on both feet with the spine means that you will handle stress well
weight distributed between the balls of your and that your whole system will be in har-
feet and the heels. Breathe evenly, without mony.
straining, and remain in this pose with your
eyes shoulders and neck relaxed for five
full breaths.
Practice these two poses every day, either
How do you feel now? You feel better don't in the morning or in the evening; just spend
you? Mountain pose has an amazing effect, five breaths in each pose. Whenever you're
and the biggest benefit is that you can use under stress, consider yoga first. You can
this pose wherever you are. count on yoga to be your primary stress
management tool; just ten minutes a day of
yoga can make a big difference in your life.
2. Forward Bends Give You a New Per- Discover yourself with yoga, a gentle form
spective of stretching. Yoga strengthens both your
body and mind, and is suitable for anyone,
Forward bends are relaxing. They have an
from children to seniors.
even more relaxing effect than mountain
pose. Get up from your desk, and find some
space.
Begin in mountain pose, then bend forward
at your hips and let your head hang freely.
Stay in your forward bend for five full
breaths. Now come back up into mountain
pose. No matter how stressed you are,
you'll find that the forward bend has relaxed
you. This is a great pose if you're nervous. Visit Easy Fab Yoga Blog at http://
It will calm you down before you give a www.easyfabyoga.com/blog/ for daily yoga informa-
presentation, or just before an interview tion, tips, and inspiration.
with your boss. Article Source:
http://EzineArticles.com/?expert=Julia_Denham
8. NO PAIN NO GAIN: Seite 8
No Pain No Gain: Fitness Myth or Ultimate Fitness
Truth? By line: By Tom Venuto
No Pain, No Gain. Is this aphorism just a Here’s a little quote that you should post on
fitness myth and downright bad advice? A lot your bulletin board, your computer desktop
of people seem to think so. As a bodybuilder or somewhere you will always see it:
with 25 years of training experience and
more than two dozen trophies on my shelf, I “Do what you always did, get what you al-
have another perspective to offer you. Suc- ways got.”
cess with your body and in every area of
your life is all about stepping outside of your You can't grow or change by doing what
comfort zone and that means embracing you’ve already done. You’ve got to train just
to prevent yourself from going backwards.
pain.
Maintenance doesn’t occur when you do
To reach high levels of physical and personal nothing, maintenance is working to fight en-
success you must approach your training, tropy, the tendency for things to naturally
and your entire life, as an endeavor in con- deteriorate.
stant growth. The ultimate truth is, you are
Still, most people won’t leave their comfort
either
mov-
ing
for-
ward
or
zones. They won’t do it in business, they
moving backward; growing or dying. There’s
won’t do it in their personal lives. They won’t
no such thing as comfortably maintaining.
do it in their sport. They won’t do it for per-
To grow, you must step above past achieve- sonal health and fitness. Why? The answer
ments; beyond your perceived boundaries is simple… It hurts.
and limits. That means stepping out of the
known, into the unknown; out of the familiar By definition, what’s it like outside the com-
fort zone? It’s UN-COMFORTABLE, right?
and into the unfamiliar; out of the comfortable
into the uncomfortable. You must get out of Change is uncomfortable. Sometimes it’s
your comfort zone. physically painful, but it’s always mentally
and emotionally painful, in the form of disci-
The Late Cavett Robert, who was founder of pline, sacrifice, uncertainty and fear.
the National Speakers Association, said
something I’ll never forget: “Most people are The maxim, “no pain no gain” gets knocked
running around their whole lives with their all the time as if it were bad advice. The fact
umbilical cords in their hands and they’re of life is that you don’t grow unless you’ are
constantly stepping outside the comfort zone,
looking for some place to plug it back in.”
and outside the comfort zone is discomfort
Most people are scared of the unknown. and pain.
They prefer to stay in that womb of comfort.
I find that it’s mostly the non-achievers who
When the going gets tough; when the effort
gets painful, when the work gets hard, they make out “no pain, no gain” to be a bad
always pull back into safety. But the extraor- thing. But the winners get it. The champions
understand stepping outside the comfort
dinary people do the opposite. They know
they have to get out of the comfort zone, and zone in a healthy context, so they embrace it.
into new territory or they’ll stagnate and die. When you’re talking about the Olympics, or
pro bodybuilding or the Super Bowl or a
Walt Disney once said that he never wanted
to repeat a past success. He was always world championship, you’d better believe it’s
creating something new. They called it physical pain, it’s discipline, it’s sacrifice, it’s
blood, sweat, and tears - literally. But for
“Imagineering.” Disney’s mission was to con-
tinuously dream up and create things they most people who simply want to go from unfit
had never done before, and look at what Dis- to fit, from overweight to ideal weight, it’s not
so much about physical “pain”; it’s more like
ney has become today.
stretching yourself.
==> continued
9. NO PAIN NO GAIN - CONTINUED-
Seite 9
No Pain No Gain: Fitness Myth or Ultimate Fitness
Truth? By line: By Tom Venuto - continued -
www.BurnTheFat.com
How do you develop flexibility? What does comfort zones. And if your body is not
your trainer tell you? You stretch to the changing, then I don’t care how hard you
point of discomfort, but not to the point of think you’re working, whatever you’re doing
pain, right? You get into a position of slight right now is inside your comfort zone.
discomfort and you hold it just long enough,
then what happens? The discomfort goes The statement “no pain, no gain” has been
away, because the muscle becomes more misinterpreted, criticized and labeled a fal-
pliable, and the range of motion is in- lacy by many. However, the people doing
creased. the criticizing are almost always comfort
zoners who haven’t achieved much. Don’t
Each time, you stretch a little further, just listen to them. Instead, follow the small per-
barely into the range you’ve never been in centage of people who step out and
before, and eventually, you’re doing the achieve great things. If you don’t like the
splits. And why do you approach it like that? sound of it, then say, “No effort, no gain.”
Because you don’t want to injure yourself. We’re still talking about the same thing.
Stretch too far, too fast and your muscle
tears. Embrace the discomfort like the champions
do. Soon it subsides, you enjoy the benefits
The elite athletes and high achievers really of the change and the pain is forgotten.
have to push them- You’ve reached a
selves; they’re go- new, higher plateau
ing to push their of achievement. En-
boundaries and test joy the view for a
their limits. But if short while. But be
you’re not an elite on guard because
athlete or seasoned it’s not long before
bodybuilder, and that higher level be-
you take the advice, comes your new
“no pain, no gain” comfort zone and
too literally, you’re then its time to
going to end up get- press on again.
ting injured.
I always say to my
training partner
when I watch him
cringing during a set
and he finishes up with that pained look on About the author
his face, “Are you injured, or just hurt?” He
knows what I’m talking about. If he says Tom Venuto is a lifetime natural (steroid-free) body-
builder, freelance writer and best selling author of
he’s hurt, I say, “OK, good. As long as Burn The Fat, Feed The Muscle: Fat Burning Se-
you’re not injured. Let’s get on with it. Next crets of the World’s Best Bodybuilders and Fitness
set.” Models. Tom has been featured in IRONMAN, Austra-
lian IRONMAN, Italian IRONMAN (Olympian’s News),
It’s not about injury. That is bad pain. That Natural Bodybuilding and Fitness, Muscular Develop-
ment, Men’s Exercise, and Men’s Fitness Magazines.
is stupidity. But do stretch yourself. You Tom’s hard work, no-quick fixes approach has won him
can’t improve unless you stretch yourself. If multiple titles in drug tested bodybuilding including Mr.
that’s what some people want – if they just Natural Pennsylvania, Natural New Jersey, Natural
want to “stay fit” – OK fine. It actually does- New York State, Natural Mid Atlantic States and NPC
Natural Eastern Classic championships. More impor-
n’t take that much to stay fit, once you’ve tant, tens of thousands of people in 141 countries have
already achieved it. used Tom’s Burn The Fat program to lose as much as
253 pounds or just the last stubborn 5-10 pounds and
But what if you want to improve? What if achieve that coveted 6-pack of abs. To learn more
you want a new body? What if you want to about Tom’s all-natural approach to fat burning, visit
his site at http://www.BurnTheFat.com
change? If that's what you want, you’ve got
to push yourself a little. You’ve got to break
10. DRINKING WATER Seite 10
Lose Belly Fat by Drinking Water
By Perry Permann
Do you want to lose belly fat? to drink 65 ounces or approxi- of water would do as well.
You probably know that you mately 2 liters.
need to exercise more and eat If you are drinking enough wa-
healthy. But have you ever In our modern society most ter, you won't feel compelled to
considered that what you drink people drink the wrong liquids- drink sodas- avoiding all the
might be an important factor in these often contain additional chemicals and sugars or artifi-
your ability to lose belly fat? sugar or corn syrup making it cial sweeteners they contain.
After reading this short article hard to lose belly fat. Sodas
you will know why drinking Generally, our bodies are built
are a no-no if you want to lose
belly fat- even the so-calledto drink a lot of water. Only in
water helps greatly in losing
belly fat, how much water to very recent times we've started
"diet" sodas. You need to stay
drink to
and how give
water up
water
im-
proves and
your health while you lose away from coffee too- the caf- switched to sodas and other
belly fat. feine pushes water out of your unhealthy beverages. Go back
blood. What many do not to the natural way and start
It might be a surprise for you, know: Alcohol needs water to drinking water- you will lose
but we humans consist mostly be processed in your body. So belly fat much easier.
of water- approximately 60% drinking beer or wine does not
for men and 55% for women. help you when it comes to get- Are you a woman over 40?
Where does this difference ting enough to drink. How would you like to lose
your belly fat before summer?
come from? Well, women tend
to have more body fat- and fat An easy and very healthy way I've created a unique program
tissue contains only to get more water is to eat wa- to lose belly fat specifically for
women over 40 who want
14% water, while
lean muscle contains to lose belly fat perma-
75% water. This nently. How would you
like to get excellent, last-
means: There is ac-
tually a correlation ing results- fit into your old
between the amount clothes again- be attrac-
of water in our bod- tive while greatly improv-
ies and how over- ing your health? This pro-
gram keeps you moti-
weight we are- the
slimmer, the more vated.
water.
Our bodies need
water to function
properly. Water
flushes out toxins-
and not only in the
bathroom. Even when you do tery foods. In fact, most natu-
not feel like sweating, you're ral, unprocessed foods are Sign up for your "Lose Your Belly Fat
body is constantly pumping high in water. Think of salads for Women over 40" program at http://
water out of your skin and or vegetables- that's another www.loseweightpermanently.com/
lungs. This needs to be replen- reason why salads and veg- LoseYourBellyFat.
ished fast- you can go on for gies are good for you. Perry Permann
weeks without eating, but only
a couple of days without drink- If your stomach is filled with Article Source: http://
ing. water, you won't feel as hun- EzineArticles.com/?
gry. A common trick to eat less expert=Perry_Permann
You need to drink at least half is to have a low-calorie, clear
your body weight in ounces soup before meals. It will fill up
per day. So, for example if you your stomach, so you auto-
weigh 170 pounds, you need matically eat less. A big glass
11. NO EQUIPMENT WORKOUT Seite 11
Fat Burning Bodyweight Circuit Exercises
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
When you travel, you worry about missing 1) Wall Squat (8 reps) YouTube Video: No Euquip-
your workouts and eating poorly...So you ment Workout
must plan ahead for both (apples and al- 2) Kneeling Elevated Pushup (5 reps per
monds for planes, trains, & automo- side)
biles)...and bodyweight circuits for "no-
equipment fat burning". 3) Lying 1-leg Hip Extension (8 reps per
side)
And while I have bodyweight exercises that
are just as hard as the bench press and 4) Plank (30 second hold)
barbell squat in one of my bodyweight 5) Jumping Jacks (5-10 reps)
workouts, today we'll focus on replacing
intervals with bodyweight circuits. 6) Side Plank (15 second hold per side)
To do a bodyweight circuit... Safe travels, and of course, always check
with your doctor before beginning a fat
a) Pick 3 lower body exercises burning bodyweight circuit exercise pro-
b) Pick 3 upper body exercises gram.
c) Alternate between a lower and upper
body exercise without rest, till you are done
all 6 exercises
d) Rest a minute.
e) Repeat 2-3 more times until you are
done 20 minutes
For example, this is a great circuit that
doesn't need any equipment
1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side) About the Author
4) Close-grip Pushups (As many reps as Craig Ballantyne is a Certified Strength & Conditioning
Specialist and writes for Men's Health, Men's Fitness,
possible) Maximum Fitness, Muscle and Fitness Hers, and
Oxygen magazines. His trademarked Turbulence
5) Jumping Jacks (30-60 reps) Training fat loss workouts have been featured multiple
times in Men’s Fitness and Maximum Fitness maga-
6) Cross-Body Mountain Climber (12 reps zines, and have helped thousands of men and women
per side) around the world lose fat, gain muscle, and get lean in
less than 45 minutes three times per week. For more
information on the Turbulence Training workouts that
Whew. That's pretty advanced...for a be- will help you burn fat without long, slow cardio ses-
ginner, we'd slow it down like this and take sions or fancy equipment, visit
some breaks between exercises…
Turbulence Training for Fat Loss
12. THE RIGHT EQUIPMENT Seite 12
Getting The Right Mobility Equipment To Fulfill Your
Particular Requirements
By Chriss Tyrrell (Article Source: http://www.Free-Articles-Zone.com)
The real story behind today’s encouraging relied on every time to get you to the floor in
developments in mobility equipment lies in your home you are heading to.
birth rates during the baby boom era and
medical sciences that are allowing people New Fold Up Mobility Scooters and Power
to live so much longer. As cynical as it may Chairs
sound, the truth is that the market has fol-
Power chairs and mobility scooters have
lowed the money. In short, there are a lot
more buyers now that have a lot more also gone through a technological revolu-
money to spend on quality mobility equip- tion. What this means is that there are far
more options that present themselves when
ment then they did in decades past.
making your decision on what you will be
New More Advanced and Reliable Mobility traveling around in. For instance, mobility
Equipment scooters and power chairs are now avail-
able in fold up models that can be quickly
So manufacturers, and easily loaded
mechanical engi- into the trunk of
neers and re- your vehicle.
search developers
have been scram-
bling for some
time now to de-
velop more ad-
vanced mobility
equipment that
allows its users to
live fuller lives.
Hence; what be-
gan as a wheel
chair has ex-
panded into a
broad range of
mechanical de-
vices that have physically challenged peo- New Finely Crafted Contemporary Styled
ple of today doing so much more than they Lift Chairs
were able to in the past.
Lift chairs are also becoming increasingly
A Veritable Cornucopia Of More User popular in recent years for several good
Friendly Mobility Equipment reasons. Not only are they available in an
almost endless number of styles and price
So now it's pick and choose from a variable ranges but they can now lift up to 500
cornucopia of high tech mobility equipment pounds. In fact, more people than ever be-
that can have you moving about your world fore are now bringing finely crafted lift
doing just about anything you have done chairs into their homes and offices who
prior to your physical disabilities. Also that aren't technically disabled. They just enjoy
same mobility equipment at the same time the extra help getting up and out of a chair
is far more user friendly and reliable. and what’s wrong with that!?
Todays Stair Lifts – More Reliable and Af-
fordable
About the author:
Stair lifts for instance, have been around for
some time now. However; stair lifts of the Chris Tyrrell writes for Care Essentials who stock mo-
bility equipment and many other home nursing aids.
past tended to be prohibitively expensive Visit the website for more details.
and they couldn't always be relied on to op-
erate properly as they aged. Todays stair Article Source: http://www.Free-Articles-Zone.com
lifts however, are far less expensive to pro-
cure when factored for inflation and can be
13. KIEFIT.COM—ISSUE Seite 13
KieFit– Board
This site is created to post job exclusively for health and fitness professional. Search
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Reach your targeted audience massively.
Your ad is thirty (30) days visi-
ble for FREE!
FitBlurbs.com
Your Source For Fit-
ness Related Articles
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14. ADVERTISE OPPORTUNITYS Seite 14
ADVERTISE W I T H US...
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Through Kiefit.com Web site, the FREE Kiefit Journal and the monthly newsletter you'll be targeting large numbers of
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