"Government is an unnecessary evil. Human beings, when accustomed to taking responsibility for their own behavior, can cooperate on a basis of mutual trust and helpfulness."Fred Woodworth
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Guide to Sensible Strength Training for Young Adults
Guide to Sensible Strength Training for Young Adults* Young athletes strive to achieve their personal best. As coaches, parents and physicians, we need to be able to guide them so they can reach their goals without injuring themselves. One way to ...
How to Develop, Analyze and Evaluate Your Physical Training Program
With all the advice, workouts, methods and philosophies about strength, conditioning and fitness out there... How do you develop a physical training program that is right for you? First of all, there are may reasons to get involved in a physical training ...
Personal Alchemy: Three Steps To Positive Transformation
Lately, I've become intrigued by the idea or process of "alchemy." Funk & Wagnall tells me alchemy is a transformation, "a change in nature, form or quality." So how to take charge of your own personal alchemy? For me, it's about changes and ...
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"The 4 Critical Factors to Achieving Your Dream Body"
by Tony Tass.
Pay close attention.
I'm about to tell you everything you need to know to get
the dream body you've always wanted. You can do this
WITH JUST the information I'm about to give you.
So if you're interested in achieving a body that's leaner, healthier, and more muscular, pay VERY close attention.
There are 4 (FOUR) Factors that anyone who wants to transform their body, needs to do or follow. No if's, and's, or but's.
There are NO SHORTCUTS. These MUST be followed.
The 4 Factors are:
1) Eat a Proper Diet
2) Do some Aerobic Exercise
3) Perform some type of Weight Training
4) Get enough Rest
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1) Eat a Proper Diet
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This first factor is extremely important. First off, before you can change your diet for the better, you need to know exactly what it is that you're eating on a daily basis.
The best way to do this is to write down everything you eat. You can use software for this or do it manually, using a book such as "The Complete Book of Calorie Counts", by Corinne Netzer.
Once you've looked at what you're eating, you have to make the necessary changes. For some, it may be as simple as eliminating junk food. For others, you need a complete overhaul of your diet.
What you need to eat, and what works best for most people is a diet properly balanced between Protein, Carbs, and Fat. That does not mean following a 90% carb diet, nor does it mean following a 90% Protein diet either.
Start off with something like a diet similar to a Zone-type diet where you're eating 40% carbs, 30% protein, and 30% fat. See how this works and then fine tune it. Make small adjustments week to week, for example increase protein 5% and decrease fat 5%, etc.
By doing this, and noting the change, you'll become a master at knowing your body and how it responds to different diets.
And eat ONLY until you're full. DO NOT eat past that, even if it means you're leaving food on your plate.
Make sure you get all your food in at least 4 meals a day and, preferably 5 or 6. By eating smaller meals, spaced throughout the day, you'll have better energy, and will increase your metabolism.
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2) Aerobic Exercise
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Aerobic exercise is important for 3 reasons.
1) It's very good for your heart
2) It helps to increase your metabolism
3) It burns extra calories
I recommend that you do some kind of aerobic exercise 3-4 times per week for about 30 minutes each time.
Now, you may burn only 200-300 calories during this time, which to be quite honest is not much.
However, your heart rate and metabolism are both elevated for many hours AFTER your 30 minutes of aerobic exercise and you could burn another 200-300 calories over the next 7-8 hrs.
Remember, the heart is a muscle, so do your aerobic exercise. And as a bonus, the calories burned will help you achieve your goals faster.
If you're already lean enough, you could cut down on the aerobic exercise to 2-3 times a week.
If you hate aerobic exercise (like sitting on a stationary bike), do what I do. Use this time to read a book or magazine you enjoy. You'll be amazed at how quick the 30 minutes is over.
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3) Weight Training
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Weight Training is extremely important because:
1) It builds muscle
2) Alters your body composition
I recommend training with weights 2 times per week, up to a maximum of 3 times per week. You can split the body up into 2 parts and do half one day, and the other half 3-4 days later.
Do exercises such as Squats, Bench Presses, Overhead Presses, Dips, Chin-Ups, Lat Pulldowns, and Deadlifts.
These basic, free weight exercises will pack on more
calorie-burning muscle than any machine ever could. They will also help you build muscle the fastest.
By performing exercises that involve large muscle groups, you are recruiting more muscle fibers when you lift, which will ultimately lead to better muscle gains for you.
Remember that every pound of muscle you gain, will burn calories just by existing. That is if you gain 5 lbs of muscle, you will burn extra calories EVERY DAY because that muscle needs nutrients to live.
So guess what? You can eat more and NOT gain weight. So do your weight training.
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4) Rest
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This last factor is the one that most often overlooked.
If all you do is lift weights, do aerobic exercise, and not sleep or rest much, you will quickly overtrain, and build up a lot of stress and completely stop your progress.
You'll be eating right, lifting hard, doing aerobic exercise, but if you get 4 hrs of sleep a night, you are wasting your time.
The body needs to rest. It's during this rest that your body will repair itself and get stronger. Please DO NOT short-circuit this process. Get AT LEAST 7-8 hrs sleep per night.
It will do WONDERS for your progress and FAT LOSS.
Follow the 4 Critical Factors I explained above and you will be well on your way to achieving the DREAM BODY you've always wanted.
Good Luck with all your Fatloss & Fitness Goals!
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Tony Tass is the author of the best-selling book "How to Get the Dream Body You've Always Wanted in 12 Short Weeks or Less!" - a complete system to turn your dreams into reality! Go to: http://www.dreambodynow.com now and also get a FREE Fatloss Mini-Course!
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(c) 2001 Waterdown Publishing,
About the Author
Tony Tass is the author of the best-selling book "How to Get the Dream Body You've Always Wanted in 12 Short Weeks or Less!" - a complete system to turn your dreams into reality! Go to: http://www.dreambodynow.com now and also get a FREE Fatloss Mini-Course!
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 30-session multi-impact aerobics class offered to adults (The Progress)
ROSELAND – Adult Multi-Impact Aerobics will be co-sponsored by Roseland Recreation and Olimpia’s Fitness Training for adults 18 years and older.
SAC Pool To Be Closed Saturday Morning (Yankton Press & Dakotan)
Due to a home meet for the Yankton Swim Team, the Summit Activities Center will not have morning water aerobics or afternoon open swim on Saturday, Jan. 10.
LEVYdance at Dance Place (Washington Post)
Choreographer Benjamin Levy has a thing for chins and convulsions, as evidenced Saturday night at Dance Place, when his six-year-old, San Francisco-based LEVYdance performed before a sold-out crowd. None of the four works on the program (three were East Coast premieres) came full circle, but each...
Urbandale seniors find fun, friends at center (The Des Moines Register)
It is 9:30 a.m. on a Tuesday and already the Urbandale Senior Center, 7305 Aurora Ave., is a hotbed of activity.
Lucas County weighs plan to put citizens on a diet (The Toledo Blade)
Lucas County government is committed to slimming down for the new year, and it's ready to ask residents to do the same. A week after passing a budget with 5.6 percent less annual spending, county commissioners this morning will weigh a proposal to appoint the county's first "weight loss czar." If approved, this person will be entrusted to inspire county residents to lose a total of 1 million ...
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