*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Welcome to all our new subscribers, and I extend my appreciation to everyone who forwards this newsletter to friends. If you know anyone who might like it, please forward this newsletter to them or send them this link: http://www.FitnessMovtivatorNewsletter.com. One friend telling another is how we grow, and I deeply appreciate your support.
IN THIS ISSUE: 1. Greetings
from the Editor
Dear Fitness Friends, What can I say? July just flew by and I didn't post an issue. I was away for 10 days for a class reunion. I didn't neglect my exercise though. I always seem to make the time to exercise--it just wasn't the same form of exercise I usually get, which is at the gym. I did hit the gym hard after returning. Although noticed that I lost a little strength at the beginning, since then I've been able to increase weights or repetitions so that I'm doing better than before I left. I've also been studying my materials to become a personal trainer. I'm hoping to be able to take my exam sometime in September. I hope you've enjoyed your summer and have gotten to travel some. I can't believe that it will be September before we know it! To your health,
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* “Physical fitness
is not only one of the most important keys to a healthy body, it
is the basis of dynamic and creative intellectual activity.” *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
Trade Your Rut For A Grooveby Mark Clemens We are all creatures of habit. That is, we do the same things over and over again generally with the same intensity and regularity. Most often, the things that we do over and over are bad for us. An example of a wrong habit is resting after a hard days work and an evening meal, never exercising either before work or on the lunch hour. This is typical of many Americans. Doing this on a daily basis makes us gain weight and lose muscle tone. The reason we do this is much the same for all of us. Our jobs are very difficult, emotionally though not physically. They are generally stressful and often times tedious, making us think that what we need is physical rest to recover from them. Of course, we really need a five to ten mile run for maximum healthiness. But it does not feel this way. Therefore, we never even try doing anything differently. In other words, we stay stuck in a rut. This is a metaphorical way of saying that we keep doing same self-defeating things over and over again, like spinning our wheels when in a ditch. That is, we cannot get out of sitting all day only to return home and anesthetize ourselves with food, most often of the high carb and fat variety. After this we forget our lives in front of the television or computer. An advanced degree in fitness is not required to understand that living like this will result in unwanted physical changes within under a year. Continuing to not do the right things such as daily running or swimming accompanied by a natural foods diet with the right supplements will almost surely result in eventual obesity. That is even true of those who have a higher metabolism. What is needed is a conversion of the after work sit-down time to one of exercise. That means replacing our old habits with new ones, filling the same period of time for an entirely different activity. Doing so can be referred to as developing a groove, which is far easier to do than is commonly believed. Being creatures of habit, we have only to become accustomed to a new way of being. It is hard to do this at first but it becomes easier with each new effort Typically a complete change, experienced as positive anticipation, occurs in just under six months., What most people do not realize is that this new way of being really does get easier with time, even easier than the old sedentary way of living. Not knowing this is the chief reason that so many just do not do what they know they should. For a discussion of the necessary attitudes to make and maintain this transition, order my book "Think and Grow Fit." About the Author: *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "To lengthen thy Life, lessen thy meals.” ~~ Benjamin Franklin *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Read a review and see why you shouldn't wait any longer to get a Vita-Mix! Order the Vita-Mix® 5200 today, get FREE shipping and receive 4 free gifts. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Tips And Hints On How You Can Build Muscles Fastby Sandra Sue Did you know it is possible to build muscles fast in as little as 3 hours per week? One of the biggest misconceptions about building muscle quickly is overtraining. In order to develop and build your muscles however, it is vital not to overtrain, or else not only will you not see the results you desire quickly, you could end up further away from the goals you are trying to achieve. Building muscle is all about challenging your muscles to do more each time you train. Read further for my tips on how to get the tight, rock hard, ripped body you have always wanted, but in less time and with less effort than what the supposed experts tell you is required. Tips on How to Build Muscles Fast 1. Fewer reps, 6 to 8, with heavier weights is equals to more muscle in less time 2. 12 to 15 sets per workout session is ideal 3. Challenge your muscles during every workout to get stronger every time 4. One hour per workout is all you need to make great strides toward muscle mass any longer than that, and you are defeating the whole purpose 5. Rest! Yes, it sounds contrary, but muscles need a break in order to grow. Plan a week off from lifting weights every two months or so. 6. Three days of training a week is all you need to effectively build muscles fast 7. Train within roughly 90 percent of your one rep max for no more than about three consecutive weeks. 8. Compound exercises such as chin ups, deadlifts, and squats are key moves to building muscle quickly. Performing a warm up and stretches is an essential part of any bodybuilding plan, even though it is often overlooked and seen as sissy or unimportant. Tight muscles do not grow the way stretched muscles will grow, so make sure to include stretching every time you are lifting weights. Muscles that are warmed up and stretched sufficiently also carry less risk of injury. A healthy diet is crucial to your success. Plan to eat roughly every 2 to 3 hours, giving your body what it needs to build muscle. Foods in their whole state are best for fueling the body with just the right combinations of protein, carbohydrates, fruits and vegetables. The greatest percentage of your diet should consist of grains, nuts, seeds, fruits, and vegetables. Lean protein and fish should make up the remainder of your intake. Choose healthy fat sources over nasty junky greasy fats and oils! Your body is no different than a vehicle if you give it the right fuel, it will perform beautifully for you. Contrary to what you may read in the fitness magazines, isolation exercises when you are wanting to pack on size are not the exercises to focus on. You might feel like a super hero achieving that pumped feeling, but you will not be doing anything substantial toward your goal to build muscles fast and efficiently. It is crucial to allow your muscles time to recover in between intense workout sessions. What does this mean? Plan to get a solid eight hours of uninterrupted sleep every night. If possible, get in a quick afternoon nap too. Resting the body will help achieve the muscle mass you have always wanted and help put your efforts on turbo so you can build muscles fast and reap the benefits of your new physique. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "If we could give every individual
the right amount of nourishment and exercise, not too little and
not too much, we would have found the safest way to health.” *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Articles & Web Sites Worth a Look
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*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "Those who think they have
not time for bodily exercise will sooner or later have to find
time for illness.” *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*  Exercise Your Willpower Support Group Mailing ListIf you need more motivation and some group support, feel free to subscribe to the Exercise Your Willpower mailing list. We have a great group of people who help motivate each other. To get more information, visit our website at: http://www.exerciseyourwillpower.com *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
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