Periodization Training: A Body Building Perspective

If you divide your yearly training into phases or cycles, you'll maintain a better mental outlook, more motivation and your body will also respond better physiologically.

The first phase of training is the one that builds muscle size and pre-orients your muscles to be geared up (condition-wise) to go for strength and power which will theoretically allow you to even add more muscle size. Plus, you will condition your tendons and joints to handle the stresses of heavier weights to come.

It is recommended that you do 6-15 reps per set for size with the great majority of reps falling somewhere from 8-12 reps. Try 3-4 heavier "work" sets after a systemic warm-up plus 2-3 warm-up weight sets per exercise. As you might note, so far this sounds pretty much like a standard common sense bodybuilding workout.

The strength and power phases are next. This will be another 8-week cycle. To develop strength and power, the greatest athletes in the world generally work with 2-6 reps. Since we are geared to bodybuilders we adjust this slightly and in this phase, we advocate 4 - 5 sets of 5 - 7 reps. Here is how this cycle works. We'll use our previous example for the Bench Press where you ended Phase 1 at 235 for 10 reps. Do an active system warm-up, then with weights 95 x 10 and 155 for 10. On your final warm up set do 205 for 6.

Then go to your "target weight" which is actually only 10-lbs. above the weight you ended up at sets of 10 in your first phase. So, start at 245-lbs. x 3 sets of 5-6 reps. You are leaving yourself some extra so you continue to gain positively all the way through the cycle.

In physics, work is a measure of force and distance. (w = f x d). Power means doing a specified amount of work per unit time. If you can move mass M over distance D in 10 seconds and then (after training) move the same mass M the same distance D, but do it in 5 seconds, you are twice as powerful!

Our experience has been to spend a maximum of four weeks in the power phase and to use 2 -3 reps in benches and deadlifts, 3 - 4 reps in the squats and bent-over rows, and 5 - 6 reps for all other exercises. Again, follow your 2-3 warm-ups, and 3 power work sets and then do a down set of 10 reps with about 70% of your target weight, just as you did in the strength phase.

Phase 4 is the rest cycle, a must for great results and essential for building strength and lean mass. Be sure to add about a week of rest into your online workout program, about 1 week every 12. You'll love the way you feel afterwards!

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How To Take A Weight Loss Pill Or Nutritional Supplement

Weight loss pills can be categorized into either prescription of non prescription, generally speaking. The prescription pills are like drugs. They are closely monitored by your physician and regulated by the FDA. Examples of these pills include Xenical and Orlistat and undergo clinical testing to document their effectiveness in their ability to help a person lose weight while also monitoring possible side effects and other health risks.

The non prescription pills are considered weight loss supplements and are available over the counter while needing only the minimum for FDA approval and regulation. These will also include the generic categories of herbal weight loss pills, fat burners and many additional diet supplements.

Weight loss pills aren’t magical, but they can work effectively when done right. It is recommended to always consult a physician before investing is an over the counter weight loss pill. They will be most effective when used in conjunction with a consistent exercise program and healthy diet plan. Prescription weight loss pills are specifically designed for those individuals to be considered clinically obese, as it is a very serious condition that could justify the risk of any possible side effects.

The only way to lose weight and keep it off is through indefinite lifestyle changes: Eat healthier, low-calorie foods, watch portion sizes, and engage in regular physical activity. It's certainly no magic pill, but it works.

Many of the pills on the market today will work in one of a few ways. The first is simply suppressing the appetite to help you eat less. Some others work to increase your feeling of fullness after eating. Some of the newest weight loss pills on the market work by inhibiting the absorption of fat.

If you think you are a candidate for taking a weight loss pill, either prescription or non prescription, here are some guidelines to follow.

• Consult your physician regarding any pill you may wish to take. Your Doctor will be able to consult you regarding existing medical conditions and how your body might react to the product.

• Monitor yourself. Be aware of physical changes and journal how quickly you might be losing weight.

• Always follow the instructions and do not take more that the recommended dosage. You won’t get faster results by taking more pills or taking them more frequently.

• For the best results, make changes to your daily life routine. You will get the best result when you take the weight loss pills in conjunction with a healthy diet and a consistent physical fitness program. This will be the best way to keep the weight off once you reach you goals.

You can get great results supplementing a weight loss pill with the combination of a healthy eating program and fitness plan. It might be a good way to kick start your weight loss and get you on the road to a healthier more active lifestyle. Follow these guidelines regarding the use of weight loss pills and ensure safe effective results.

Bobby Hiatt, AS Allied Medicine, is Director Fitness and Nutrition for Supplements To Go visit the website for more information on weight loss, athletic performance, body building, and all of your discount nutritional supplement.

Article Source: BlueArticles.com

10 Steps, Obesity, Overcome Your Personal Battle

Fighting obesity can be difficult not only physically, but psychologically as well. Failed attempt at losing weight can take its toll on your body and mind and it is crucial to prepared mentally and physically in order to successfully lose weight. The Live programs and their support system focus not only on creating an excellent fitness program, but invest a lot of time working with clients on the psychological side of fighting obesity. The following is a set of steps, some in preparation and some to be used through out the program to ensure success.

1. Recognizing the programs that run you

What are the things that hold you back? What are the excuses you make? What are the behaviors you engage in that keep you from obtaining what you want? People always say “Commit to change.” Well easier said than done. It’s very difficult to commit to going somewhere when we don’t recognize where we are or where we’ve been. I learned that programs are the hard wiring within you that drives your thoughts and actions. Programs certainly can’t be changed overnight, but you can reflect on what hurdles you create that make it difficult for you to be successful with your weight loss goals. Lack of self confidence can lead to procrastination and excuses. This is a program that affects many. Recognize your programs, behaviors, and attitudes and you’ll better understand where you’ve been and where you are. Then you can move forward and begin reaching your goals.

2. Commit

Do what you say you are going to do. Have a plan and commit to executing it. Make your goals realistic, focus on short achievements, and celebrate small successes along the way. Have a goal of consistency. Your plan should include committing to consistent activity. Make a goal to drink 8 glasses of water a day or have a goal of adding a vegetable to every dinner meal during the weekdays. Success in these short term achievements will reap rewards in your long term weight loss goals.

3. Support system

Success is easy to attain when you have people around you. Tell your family, friends, co-workers that you have a weight loss goal, and let them help. Work with a Personal Trainer or Registered Dietician and let them help. A support system can come in the form of encouragement, companionship, and accountability, and can make your road to weight loss success much more enjoyable.

4. Sensible goals

Know your body, and be honesty with yourself about what is real. If you haven’t already, consult a physician regarding what is realistic. You can also test to rule out any obstacles medically related to weight loss such as under active thyroid or food allergies that could inhibit your weight loss.

5. Consistency

Most important to any exercise program is consistency. With a little consistency you can develop habits, and then you’ll be less likely to regress. You will reach your weight loss goals faster when you stay on track and don’t let your hurdles get in the way. This goes for your diet as well. It’s ok to have a cheat day, but make it just one. If you are consistent, you will get results.

6. Use portion control

5 small meals a day is the best way to speed up your metabolism, regulate blood sugar levels, curb hunger binges, and ultimately lose weight.

7. Eat fiber rich foods

Foods that are rich in fiber tend to be filling; therefore people will feel full and not eat as much. Studies have also found that a diet high in fiber can reduce the risk of heart disease, digestive problems and diabetes.

8. Cut calorie dense foods

Foods that have a high content of salt, sugar and flour can also be densely packed with calories. Twizzlers have over 250 calories in a small package, a half order of pasta with Alfredo sauce has 680 calories at many Italian chain restaurants, and a bagel has over 300 calories without cream cheese or butter. High salt content is found in calorie dense, low fiber, processed foods. Too much salt can lead to elevated blood pressure and is also associated with hindering weight loss.

9. Have an activity

There is no better way to maintain consistency in reaching your health and fitness goals than having an activity. When you enjoy doing something, it isn’t work anymore. Activities such as hiking, swimming, cycling, racquetball and rock climbing are great examples of activities that can add versatility to your fitness program.

10. Work Hard!

Losing any significant amount of weight is not easy. Any good program will have a nice mixture of high and low intensity workouts with rest cycles built in. But I have seen too many people going through the motions of a workout and they never even break a sweat. Your body will respond to the stimulus that you create and will respond to loads and intensity. To keep your body from hitting a plateau, you must constantly challenge your body and find new ways to create stimulation to adapt to. With constant stimulation and variety will come consistent results.

Bryan Ashbaugh, MS Exercise and Sports Science is CEO of LIVE, llc of www.liveleantoday.com Visit Live Lean Today for more information on weight loss, core fitness programs, optimal diets, and online personal trainer & dietician services.

Article Source: BlueArticles.com

Ephedra vs. Ephedrine, What Is The Difference

Ephedra is a shrub like plant that grows in the desert regions of Asia as well as other parts of the world. When the plant is dried out, the greens of the plant can be used medicinally. It is most widely known as the plant source of the alkaloids ephedrine and pseudoephedrine.

Ephedra sinica is another derivative known under the Chinese name of Ma Huang and is used for weight loss, and energy boosts among those who are active.

Ephedrine is the chemical derivative of the herb Ephedra sinica; it stimulates the central nervous system and cardiovascular system as well as dilation of the bronchial tubes. Any product that contains ephedrine can use the compound that is extracted from Ephedra, or it can be produced synthetically. The FDA regulates ephedrine, the synthesized form of ephedra. Ephedrine can be produced by chemical synthesis and in its pure form (ephedrine sulfate) is a bitter tasting, white, powder.

Ephedrine and pseudoephedrine stimulate the opening of air passages in the lungs and are used as decongestants for the short-term treatment of asthma, bronchitis, and certain allergic reactions.

The history of Ephedra is that it was used by the Chinese to treat respiratory problems such as asthma. The Ephedra grass is grown and cultivated in India and China with China being the world’s biggest producer of ephedrine.

Here in the U.S. ephedra and ephedrine are sold in health food and nutritional supplement stores and well as online distributors. Used commonly for weight loss, it is also used as an energy booster and for the enhancement of athletic performance. It is usually taken orally with common doses being around 30-60 mg in the form of a capsule or tablet and is commonly found in nutrition supplement drinks, protein drinks and energy drink formulas.

In December of 2003, the Government announced that it was placing a ban on selling all Ephedra products stating the substance was unsafe. This ban was lifted the following April after a Utah based company challenged the ruling on the ban.

The Dietary Supplement Health and Education Act (DSHEA), passed in 1994, amended the Federal Food, Drug, and Cosmetic Act of 1938 to change how dietary supplements were to be regulated and labeled. Under the DSHEA, dietary supplements had been classified as foods and not as drugs. The judge ruled, in accordance with the DSHEA, the FDA could not place the burden to prove safety on dietary supplement manufacturers as it does for drug makers.

Because this ban has been lifted there are now many Ephedra based products on the market today. It does have the ability to aid in increasing one’s metabolism and is used in diet pills and other forms of nutritional supplements such as energy drinks, tablets and capsules to assist with weight loss.

Bobby Hiatt, AS Allied Medicine, is Director Fitness and Nutrition for Supplements To Go visit the website for more information on weight loss, athletic performance, body building, and all of your discount nutritional supplement.

Article Source: BlueArticles.com