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July 2006
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Volume 6, Issue 7
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Welcome to all our new
subscribers, and I extend my appreciation to everyone who forwards
this newsletter to friends. One friend telling another is how we
grow, and I deeply appreciate your support. If you know anyone
who
might like it, please forward this newsletter to them or send them
this link: http://www.FitnessMovtivatorNewsletter.com.
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IN THIS
ISSUE:
1. Greetings
from the Editor
2. Article—Four Tips To Instant Fitness
3.
Article—Carry Weights While Jogging or
Walking? Pros and Cons
4. Article—The Dangers Of Fad Dieting
5. Inspirational Quotes
6.Articles & Web Sites Worth A Look
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Dear Fitness Friends,
Summer is flying by! I have beeg getting my exercise in the past
couple of weeks by doing water exercise and laps in the pool in
the evenings. I tell
myself
that I should be doing more.
However, it's summer, and I am enjoying myself.
I hope you are taking the time to fit fun
activities and exercise into your schedule.
Regards,
Back to Table
Of Contents
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"Goals help you channel your
energy into action."
~~Les Brown
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Four Tips To Instant
Fitness
By Matt Elder
It’s the middle of July, and you know what
the means:
It’s Half Year Resolution time!
OK, let’s backtrack a minute. Resolutions
are for New Years. And New Years was six months
ago, and is still six months away. What possibly
is he talking about?
Well, what better way to make a successful resolution
than by getting a six-month head start, putting
less pressure to succeed? By getting this head
start today, in July, your goals will be six months
easier when January 1st rolls around.
Some gyms estimate that half of their business
is generated by New Year’s Resolutions. We’ve
all made them. Whether your goal is to lose 20
lbs, go to the gym five days a week, stop smoking
or spend more time with your family, what is so
special about the New Year that makes people want
to strive to do better.
It’s July, it’s the dog days of summer,
and you need to get a six month jump on your resolution
today! So stop waiting till 2007 to get in better
shape, do it today. Here are four tips that will
make you reaching your “Half-Year Resolution” much,
much easier to reach.
1. Get a schedule
I can not stress this enough. The first two weeks
is that hardest part of any new aspect of your
life and going to the gym is no different. If
you want to work out everyday before work, do
it everyday! Don’t skip a day, because
that will quickly turn into skipping every other
day, and before you know it, you’re back
to making a New Year’s Resolution. Seventy
percent of people who sign up for a gym membership
stop going after two weeks. Seventy percent.
2. Get a difficult workout
OK, I’m sorry, but there’s nothing
in the air that will magically make you reach your
fitness goals. If it is to lose weight, you need
to hit the cardio at a relatively fast pace, increase
the difficulty periodically, and combine a safe
weight training routine. The correct weight training
done at a faster pace will burn just as many, if
not more, calories than cardio.
3. Write down everything you eat and drink
And I mean everything! Those margaritas on a Friday
night still count against your diet, and they
do add up! If you go to Staples and get a composition
book and write down everything you eat daily,
along with the total number of calories, you’d
be amazed at where you can make changes.
4. Buy measuring devices
This is the single most important tip you will
receive. Everyone (should, at least) knows where
the nutrition information is on all the food
we eat. But 2 ozs. of pasta? How much is that?
The only way to know is to buy a digital scale
(I bought mine for less than $30) and weigh your
food. I know, it sounds strange, but it will
help melt the weight right off.
These four tips, if done daily and correctly,
will literally double or triple the effectiveness
of your workout and help you reach all your workout
goals.
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"You must begin to think of
yourself as becoming the person you want to be."
~~David Viscott
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NEW SPECIAL EVENT TICKET INVITATIONS AT INVITATIONS GALORE!
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"Act the part and you will
become the part."
~~William James
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Carry
Weights While Jogging or Walking?
Pros and Cons
by Dr. Gabe Mirkin
Should you carry weights while your run, walk or jog?
The only advantage to exercising while carrying weights is that
you can get more exercise while moving slowly. To strengthen
your heart, you have to exercise vigorously enough to increase
your heart rate at least 20 beats a minute above resting. How
fast your heart beats depends on how much blood it has to pump
to your body. When you run and carry hand weights, your heart
has to pump blood to your exercising leg muscles and also has
to do extra work to pump blood to your arm muscles. That means
that you can achieve the same heart rate when you run more slowly.
Competitive runners should never carry hand weights. How fast
you run in races depends on how fast you run in practice. Carrying
hand weights slows you down, so you become a slower runner. Carrying
weights also interferes with the natural motion of your arms
while running. On the other hand, carrying weights can help to
protect people who develop frequent running injuries. Carrying
hand weights slows them down, so less force is directed at their
leg muscles while they run. Hand weights will not do much to
increase your arm strength; to become stronger, you must lift
progressively heavier weights.
Back
to Table Of Contents
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The Dangers Of Fad Dieting
By Martin Stanwyck
Almost
everywhere you turn, fad diets are appearing. They often
deliver results, but at what cost? Is there a healthier but
still effective option?
You’re joining your friend for lunch. She looks great. She’s
shed the extra twenty pounds that she’s been carrying since
college, and she’s dressed in a slinky black outfit that
makes
you a bit envious. When you question her about it, she tells
you she’s been on the Atkins diet. She proceeds to recount
how
she ate a pile of bacon for breakfast, and some pork rinds for
a midmorning snack, and you feel your eyes widen in shock when
she orders a double cheeseburger off the menu. Is this really a
smart diet?
“Are you really going to eat that?” You stare in awe
at the
size of the two monster hamburger patties. She quickly peels
the bread off her burger, discarding it on the side of her
plate.
“Sure,” She quips. “I can eat all the meat I
want, cooked
anyway I want.”
With all the fad diets circling around, it’s important to
evaluate a diet before signing on. Is it really a smart diet?
Sure, your friend looks amazing, but can it really be healthy
to eat a pound of bacon and greasy burger meat every day? It
doesn’t sound like a smart diet. The fact is that your body
needs carbohydrates for energy, and people on the Atkins diet
have reported fatigue and even experienced high blood pressure.
The same is true of low fat diets. While you may drop weight
fairly easily by limiting your fat grams, it’s not really
a
smart diet. Your body actually needs some fats. These fat-free
foods are often loaded with extra sugar to make them taste
better.
There are literally too many current fad diets to list. Most of
them include loading up on a particular type of food while
depriving yourself of other foods. In the case of diets like
Atkins diet, you are not allowed to eat carbohydrates. What you
aren’t being told is that this is not a smart diet. Not only
does your body need carbohydrates, it also shifts into
carbohydrate starvation mode when you finally splurge on one,
storing it as fat. Your body doesn’t know when it will get
this
type of fuel again.
Most physicians will tell you that a smart diet consists of a
variety of different food groups. This means incorporating
every group (even carbohydrates) in moderation.
The bottom line is that to lose weight, you simply have to cut
calories. Although most people acknowledge this would be a
smart diet, they often crave the immediate results that some
not-so-smart diets offer.
Perhaps you’ve tried smart dieting. You’ve selected
the proper
foods, you’ve even developed an exercise plan, but you’re
miserable. The weight isn’t coming off all that quickly,
and
quite frankly, you’re just starving. That’s the reason
you
binged on the pizza from Dominos last night, and it’s probably
the reason you thought you deserved that extra helping of
mashed potatoes. If only you could stick to a smart diet
without feeling deprived.
The good news is that you can. I’m not talking about diet
pills
because you’re probably smart enough to know the dangers
of
those products. I’m talking about a vegetable… an all
natural
cactus-style plant literally changing the way people look at
dieting. If you missed the specials on the Today show and 60
Minutes, let me fill you in. Hoodia Gordonii is a plant from
the South African desert. Bushmen used it for centuries to ward
off hunger. It tricks your body into thinking that you’ve
eaten,
limiting your consumption by up to 2000 calories a day.
Remember that a smart diet is one that limits calories, not one
that tells you to avoid certain food groups entirely. With
Hoodia Gordonii, you will have the extra willpower you need to
commit to a smart diet. It’s easy when you’re not hungry.
Best
of all, this isn’t a drug. It’s a vegetable, so it’s
healthy
and safe. Say goodbye to fad diets and give something smart a
try.
Back to Table Of
Contents
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Articles & Web
Sites Worth a Look
Back
to Table Of Contents
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"Health is the thing that
makes you feel that now is the best time of the year."
~~Franklin P. Adams
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Exercise Your Willpower Support Group Mailing List
If 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
Online
Fitness and Health Tools
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