January 2007

Volume 7, Issue 1

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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—Daily Exercise Routines
    – Avoid Mental Road Blocks To Exercise Frequently And Burn Fat
3. Article—Nutrition For Your Muscles
4. Inspirational Quotes
5.Articles & Web Sites Worth A Look


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Dear Fitness Friends,

Another new year begins and all the New Year's resolutions people often make come to mind. However, even when we resolve not to make New Year's resolutions, often times we secretly hope to start new habits that we will continue through the year.

Actually, just making wise choices with our eating and activity/exercise on a day-to-day basis, is the best thing we can do.

For your amusement, I have put some New Year's quotes throughout this issue.

I have put some links in the Articles & Websites Worth A Look, to articles that may give you some ideas regarding New Year's resolutions.

Happy New Year,

Back to Table Of Contents

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"Many people look forward to the new year for a new start on old habits. "

~~Unknown

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Daily Exercise Routines –
Avoid Mental Road Blocks To Exercise Frequently And Burn Fat

By John Purfield


While it may be the polite thing to tell you that you don’t have to exercise regularly to loose weight and get in shape. Nothing is further from the truth if you lead a sedentary lifestyle. You should try workout 3 to 4 times a week if you want to get in shape and enhance your weight loss efforts. This especially applies if you have a sedentary lifestyle.

Regular exercise is important and the people that make exercise part of their lifestyle can make sure they participate in some type of exercise on a regular basis.

It’s common knowledge that one of the best ways to get into shape is through frequent exercise. However, we all have set backs when it comes to taking the actual time to do it. Lets address a few common mental “road blocks”.

“I have very little time to exercise to get results. It’s not worth it.”

There are many ways to work out for a short duration of time and still get results. Remember, most people don’t have time and they are busy as you are. It comes down to determination and creativity. Of course it also comes down to how intense your workouts are.

Also, to save time you can either work out at home or join a gym. This depends on your life style and what works best for you. Whether you work out at home, at a fitness club, you’ll be exercising on a regular basis. You’ll also be on your way to not only loosing weight, but you’ll get into shape and build muscle mass.

Properly designed workouts of one hour or less will are very effective as compared to poorly designed long workouts. It’s all about knowing what’s best for you.

“You need a lot of money to start your own exercise”

Believe it or not, you can control expenses while still creating an effective work out regimen. While buying weight equipment does cost money, you do not have to weight lift to get in shape. You can start off with exercises that do not require any equipment (such as walking and bodyweight exercises).

For example, walking is very easy to start with. You can walk around your neighborhood three to four times a week for a half hour or hour each time. You will start feeling good about yourself. Plus, you’ll be building your strength and endurance for power walking or running.

Bodyweight exercises are exercises that require very little or no equipment to execute. For example, you can build a strength work out that includes push ups, sit ups and split squats. All you would need is a chair for the split squats.

“Exercise is just not fun and I want to do the right exercises to lose weight.”

The only way you can stick with your exercise program is to like what you’re doing. If you don’t like your exercise routine, change the exercises to something you like.

You can choose for a myriad of low impact such as walking, yoga and swimming. If you’re stuck on an idea that you have to do specific exercises to lose weight, you have to remember that it’s best to choose exercises that fit your lifestyle and interests that will give you optimal results for you.

About the Author:

For a great book filled with Weight Loss Workout Routines to keep you active for a long time, check out our review of Turbulence Training.

Back to Table Of Contents

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"People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas."

~~Unknown

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Quality invitations & announcements for all your special occasions. If you need to see and feel an invitation or announcement before making your decision, take advantage of the FREE invitation samples offer--see website for details. Our ticket invitations make great New Year's Eve party invitations! Click banner above or click here to visit Invitations Galore.

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"I think in terms of the day's resolutions, not the year's."

~~Henry Moore

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Nutrition For Your Muscles

by Jonathon Hardcastle


When planning a personal strength muscle-building program, one should consider more than just a physical training regimen. It is vital to plan a nutritional program as well, with emphasis on adequate calorie intake aimed at building lean muscle mass.It takes a large number of calories to fuel both workouts and tissue building. And it's also important to get the right kinds of calories, particulary calories rich in carbohydrates, protein, fat and other nutrients.

Carbohydrates are the main energy source for strength training.They are stored in the muscles as glycogen, the all-important fuel that supplies energy for short, intense bursts of power. If your glycogen level is low, then the faster you will tire. Many athletes routinely load up on carbohydrates to maintain high levels of glycogen.

Protein is the main building block for muscle tissue and it's important to consume just the right amount of protein.Most amateur body builders actually overestimate their protein needs. The daily recoimmended protein intake is about 0.6 to 0.8 grams per pound of body weight. That's about 90 to 115 grams of protein/day for the 140-pound athlete and 128 to 164 grams for those weighing 200 pounds.

Fat is important as well but only a small amount is required to stay heatlhy. Less than 30% of your total daily calories should come from unsaturated fat.

Water, sports drinks, muscle supplements and creatine are other essential nutrients for an effective muscle-building program.

It takes eight glasses of water a day to stay in the pink of health and more than to replace all the fluids you lose during exercise. It is recommended that you drink 2 cups of fluid 2 hours before exercise, 4 to 8 ounces every 15 to 20 minutes during workouts and 16 ounces of water after exercise.

Sports drinks are especially effective for exercise sessons that last over an hour. Supplements that contain creatine, fluid and electrolyte replacers, carbohydrate supplements, and liquid meal replacers help build muscles.

Creatine gives the body more power during workouts, especially if combined with a good diet and strenghth training program. Meat is the best source for creatine. Typical dose for creatine loading is 5 grams of creatine monohydrate four times per day for 5 days. A maintenance dose of 2 grams per day can follow.

About the Author:

Jonathon Hardcastle writes articles on many topics including Nutrition, Relationships, and Health

Back to Table Of Contents

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Articles & Web Sites Worth a Look

Making New Year's Resolutions Count

12 Months, 12 Healthy New Habits

Science Daily Health & Medicine Articles

Back to Table Of Contents

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Make smoothies, soft serve ice cream, soups, breads and much more!

Read a review and see why you shouldn't wait any longer to get a Vita-Mix! Order the Vita-Mix® 5000 today, get FREE shipping and receive 4 free gifts. This Christmas give the gift of health!

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"Health is the vital principle of bliss, and exercise of health."

~~James Thomson

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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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If you would like to submit an article, or place an advertisement in this newsletter, or if you have any questions or comments, send them to Editor@FitnessMotivatorNewsletter.com.

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Disclaimer

The information in this newsletter is not intended in any way to be a substitute for medical advice. Always see your doctor before you begin any exercise routine or make drastic changes in your diet.

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