Diet and Exercise by: Mary Watson

Diet and exercise are the perfect combination for consistent weight loss. If you have ever tried to lose weight and couldn’t understand why it was so difficult, you may have been neglecting to combine diet with exercise. No matter how little you eat, there is no substitute for exercise. If you wish to achieve consistent weight loss, you have to understand how weight loss and exercise tie in together. Losing Weight without Exercise Some of the fad diets in existence today promise that you can lose weight without exercise, and though you may experience some small amount of loss, it will not be consistent nor have any great impact. Any weight you may lose will be short-lived if you are not exercising in order to build lean muscle mass and boost the rate at which your body burns calories. The Impact of Exercise on Weight Loss In spite of what some diet programs may tell you, there is a definite connection between weight loss and exercise. In order to lose weight, you must burn more calories than you consume. Although normal daily activities such as walking, cleaning house, and even sleeping burn some calories, these activities do not burn enough to make any impact on weight loss. It is necessary to perform aerobic exercise such as walking, bicycling, swimming, and skiing in order to boost the rate your metabolism burns calories in order to experience faster and more consistent weight loss. The addition of resistance exercises such as weight lifting will build lean muscle mass which burns calories at a faster rate. Thus, the perfect exercise routine for weight loss is a combination of both types of exercise. Choosing the Right Foods In addition to exercise, you must choose foods that will stimulate weight loss. In order to do this it’s necessary to consume low fat proteins and minimize the simple carbohydrates you eat. Simple carbohydrates include almost everything in the starchy category and not just sweets. That doesn’t mean you cannot eat carbohydrates at all because you need the energy. Contrary to what we were taught during instruction in food groups, there is no difference between eating a candy bar or a piece of white bread—both will turn to sugar when consumed. The difference lies in eating whole grains such as wheat bread, wheat flour, brown rice, and whole grain cereals such as oats, barley, and wheat. Not only are whole grain starches in the low-glycemic index category, they provide the fibre that is necessary for a healthy colon. By consuming lean meats such as poultry, veal and fish instead of beef and pork, we limit the amount of fats that are entering our bodies. This not only helps with weight loss but also has a positive impact on the heart as well. By concentrating on eating healthy foods and snacks we give our body the opportunity to undo any damage we have done with our poor eating and lack of exercise. Lifestyle Changes Although diets are intended as a means to lose weight, the best diets incorporate weight loss into lifestyle changes. No matter how well you do on your weight loss program, if you don’t change the way you eat and live, your weight loss will not be permanent. You must learn how to eat healthy and exercise all the time and not just when you are attempting to lose weight. You also need to substitute soft drinks and sugary fruit juices for water and natural fruit juices containing no additional sugar. That doesn’t mean you cannot have some of those sweets, but you must learn how to limit them in order to prevent gaining all the weight back that you lost.
About The Author
Mary Watson writes weight loss, diet plan, health, beauty and general well-being articles for the Slim Eazy website at http://www.slimeazy.com

Why Almost Everyone Is Wrong About Stomach Exercises And Abdominal Muscles by: David Grisaffi

"Stomach exercises" are among the most frequently asked about and searched on (via internet) yet misunderstood subjects in the entire field of health, fitness and exercise. Regardless of age, experience or gender, everyone wants a flat "stomach" because the abdominal region is the true showcase of your physique. Since the abs are usually the last place to "shape up" and "lean out," then most people would say that if you've got abs, you've got it all. Well, in my way of thinking, this is only partially true. There's more to a complete physique than "abdominal exercises" and "six pack abs" and most people are completely wrong about "stomach exercises" and ""stomach muscles." (you'll find out why in just a moment)... The Difference Between "6-Pack Abs" And Truly "Fit Abs" Having a great looking set of abs is very much a matter of low body fat. But make no mistake, just being lean and seeing a "six-pack" doesn't mean you are strong, fit or conditioned. Real fitness means more than visible muscle development, it means strength, endurance, and stability, and this type of true functional fitness does not come from merely eating the right foods or reducing your body fat. Nutrition is so important that you could even say that "abs are made in the kitchen, not in the gym" and you would not be telling a lie. But this clever maxim is not telling the whole truth either. Great abs come from nutrition AND training, not one or the other. The training develops them. The nutrition uncovers them. Don Juan Ponce de Leon arrived in America in 1493 looking for a fountain of youth and today in the "stomach exercise" marketplace, it seems that far too many people are looking for a "magic fountain" in order to flatten their waistlines. Ponce never found the fountain of youth and you will never find a magical solution for flat abs. There are no short cuts. It takes a change in lifestyle to get a change in health, physique and performance. That includes nutrition AND training. There's No Such Thing As "Stomach Exercises" THIS is your stomach! Proper choice of exercise is a critical factor in your quest for a firm and flat waistline. But you will never get a great "stomach" from ANY "stomach exercise" because your stomach is a part of your digestive tract, not your skeletal muscular system! So let's get the terminology straight, shall we? The area of you body you really want to improve is called your "core region." Many people refer to it as the "abdominal region." However, training only with "ab exercise" is NOT the optimal approach. The abdominals only include the front (anterior) side of your body and if the only type of training you do is abdominal training, you may be unwittingly setting yourself up for lower back problems. If you don't think this is serious, then consider this statistic: According to the American Chiropractic Association, more than 31 million Americans are suffering from low back pain at any given time. So would you like to trade great abs for a bad back? I didn't think so. The good news is that you can kill two birds with one stone. You can develop great abdominal muscles, great core muscles and a strong, pain-free back by using exercises that focus not on the "stomach," (which is not a muscle you train at all), not on the "abdominals," (which is only part of the muscles you need to target), but on the entire core. The core is the key to your success. The core is the entire complex of muscles around your hip and waist region from your lower rib cage to the bottom of your pelvis. If you just focus on "abdominal exercises" alone (or "stomach" exercises, LOL), you will develop what I refer to as a "one dimensional body." I focus on training the body as a whole, or "multi-dimensional training" to develop a complete person and to develop effective and powerful athletes. What every program I write has in common is that I do not attempt to "isolate" the abdominals (or train the "stomach muscles!") It's all about the core and about integrating your body as a unit so you function better in daily life. As you do core-focused exercise programs you are improving not only your muscular system but also the systems that drives your muscular system - that is, the nervous system. This may very well be the most important secret for getting better results in your workout programs. The more efficiently your nervous system works, the better your results will be. Core workouts that improve both muscular strength and conditioning while also improving neural drive and develop stronger neural control of the associated muscles. This type of training for your core may very well be the most important secret for getting better results in your workout programs. * THIS is why my "brand" of core training gets results in women who have had C-sections, or other abdominal surgeries when nothing else worked * THIS is why the core exercises I recommend will flatten out a "pooching" belly, which is a result of deep muscular weakness and lack of neuromuscular control (It's NOT just a body fat problem!) * THIS is why my clients have overcome lower back when all else failed * THIS is why my workout program have helped men and women recover from embarrassing incontinence * THIS is how I have helped hundreds of new moms regain their flat and firm midsections after having their babies * THIS is why my clients remain injury free, while so many other training programs are actually the CAUSE of injuries * And THIS is why my type of training - PROGRESSIVE CORE TRAINING - develops amazing athletes - top wrestlers, PGA golfers, and pro boxers with powerful punches and abs of steel. I've written an entire book about core training ("Firm And Flatten Your Abs), which you learn more about on the Flatten Your Abs home page, as well as dozens of articles which you can read elsewhere on this site (or you can subscribe to my biweekly newsletter). The purpose of this article was not to give more workout routines (there are plenty of core training workouts to be found on this site and in my book and lots more to come in upcoming issues of my newsletter). The purpose of this article was to "install" 3 incredibly important lessons into your brain: * You can't train your "stomach" because your stomach is an internal organ of digestion not a skeletal muscle! * You can't totally "isolate" your abdominals because your abdominals do not work in isolation, they work in conjunction with the rest of your body (and "isolation" as with only doing crunches, is not the optimal approach anyway). * You get more by training your core! You become a better athlete, you help prevent injuries, you get stronger and you get that coveted 6-pack abs look. I hope the "morals" of these lessons have already sunk in and will become a part of your own fitness philosophy... and the next time you hear someone talk about "stomach exercises", you'll now be able to get a good chuckle out of that.
About The Author
David Grisaffi is a Sports Conditining Coach and holds multiple certifications including three from the prestigious CHEK Institute: Level II Corrective Holistic Exercise Kinesiologist, Golf Biomechanic, and Nutrition and Lifestyle Coach. Plus he is also the author of the popular selling e book, "Firm and Flatten Your Abs," which teaches you how to develop a ripped abdominal region. Lean how to shed bodyfat and eliminate low back pain and receive his free newsletter by visiting: http://www.flattenyourabs.net

7 Simple Rules For Staying Young... No Matter What Your Age Is by: Dax Moy

Why is it that so many people dread getting older? I mean, what is it that causes sensible, mature, educated people to burst into tears or go thorough 'mid-life' crises at the very mention of their 40th birthday? It's weird isn't it? After all, getting older is a natural part of life. Inevitable in fact, because if we don't get older then it means we must be dead! After working with thousands of people from all walks of life I can reveal this; it's not the actual calendar years that cause people stress and concern, it's what those years do to your body, your face, your appearance. Not much of a revelation, I agree, but nonetheless it's true. In fact, if it wasn't for the visible signs of aging that build up over the years, most people wouldn't give a damn about how many candles they have on their birthday cake at all. The trouble is, we're all brainwashed from quite an early age about what it means to grow older. We're told "you're not getting any younger y'know!" or "You really should be slowing down and taking it a bit easier at your age" or "You shouldn't expect to achieve as much as you did when you were younger". What a load of rubbish! Look, let's get something straight once and for all. Despite what you've been told by doctors, physios and so-called fitness 'experts' over the years, you do not automatically enter into a downward spiral of performance and appearance as you age. Physical degeneration is NOT an inevitable part of the aging process. In fact, you can and SHOULD be able to not only maintain but also improve your physical abilities across the course of your lifetime. You CAN be fitter in your 40's, 50's, 60's and even 70's than you are in your 20's and 30's. Don't believe me? Just look at the likes of ultra distance runner and adventure racer Helen Klein. She took up jogging at age 55, progressed on to complete over 75 marathons and 100 ultra-distance marathons (these are races over 100 miles in length) during a career that went on well into her mid seventies. What about Professor Art De Vany, author of 'Evolutionary Fitness'? At age 68 he rides mountain bikes and dirt bikes competitively (in open competition), trains rigorously on a daily basis and has an amazingly muscular and firm physique with only 8% bodyfat. He's 68!! These aren't isolated cases, though sadly, they are quite rare...though they needn't be! Any day of the week you could begin the process of building the better, fitter, faster, firmer, stronger, leaner you and start to benefit from the amazing energy and vitality that's available to you at every moment of your life, regardless of age. But first, I need you to understand something. These improvements do not come from some new fad fitness programme. They don't come from Dr Whoojammywotsits latest diet. They don't come from those fancy gizmo's, gadgets or wonder pills that you keep buying from all those late night infomercials. They come from good, old fashioned, honest-to-goodness effort. Quite simply, if you want to get your butt off, then you have to get off your butt! There is no other way! Now, I know that's not what you want to hear and that many of you reading this will probably stop at this point, but nevertheless, it's true. And what's more, you know its true. So, what are you going to do about it? If you're like most people, probably nothing. You'll sit there, read this article and decide that I'm either nuts (You're could be right) or that the cost of getting what you want is too high and requires too much effort to achieve. If that's you then I must respectfully inform you that you are officially insane. After all, isn't one of the definitions of insanity 'repeatedly doing the same things yet expecting different results'? For those of you who still have your mental faculties intact : ) and are willing to make the changes necessary to achieve a fantastic body (regardless of your age), here are a few pointers. 1.Engage in challenging exercise EVERY DAY- Look, 3 times a week just doesn't cut it when it comes to maintaining or improving your physical self. The human body is a movement machine, so MOVE IT!... or lose it. 2.Use strength based exercises AT LEAST 3 times a week where you challenge the muscles and joints and load the bones. With over 600 muscles in the human body it just doesn't make sense to train the way most people do by isolating different muscles and blasting them to death. Instead, use my 600 rule and try to find exercises that use as many muscles as you possibly can. 3. Drink fresh, clean water every day. You need around a litre for every 50lbs of body weight in order to maintain a decent hydration level within the body. Less than this and your organs, your skin, your muscles and even your brain cease to operate effectively. 4. Avoid all processed food. Another name for processed food is 'denatured' food. In other words, all of the nature has been removed from it in order to make it last longer on the shelves. Do you really want to eat something without any 'nature' in it? Only you can decide that, but I tell you this; foods with colourings, flavourings and numbers instead of ingredients will more likely end your life early than extend it. Opt instead for fresh produce ensuring that 80% of what you eat comes from fresh (ideally organic) sources. 5. Eat less. People eat too much. Enough said! 6.Sleep more The human body requires sleep of both great quality and quantity. Getting 8 hours a night is a good start, but not enough. To truly benefit from your sleep, try to get your sleep patterns worked out so that you are asleep between the hours of 10pm and 2 am to make the most of your body's hormonal repair processes. The hours 2am to 6pm are important to countering stress. In other words, all sleep is not the same. The timing is important too. 7. Relax more Yep, I know I said to move more but I also want you to relax more too. That doesn't mean watch more TV. Read a book, listen to music, take a massage or acupuncture, take more holidays, add variety to your weekends. Studies show that people who are more aware of the need for a blanc between activity and constructive relaxation live longer, are less stressed and achieve more. Well, there you go. My guide to looking and performing better as you age. It may not be what you were expecting. In fact, many of you are probably thinking, 'yeah, but I know all that already, where's the new stuff?' Sorry, not this time! There's nothing faddy, or hi-tech about this approach. It just works. My challenge to you is to take everything I've just told you and use it for 30 days in its entirety. Don't skip a thing. If you do, I GUARANTEE that no matter what your current age or physical condition is, you'll look, feel and perform better than you have in years. You up for it?
About The Author
Dax Moy is a performance enhancement specialist and master personal trainer with studios in and around London. Voted one of the UK's leading fitness experts, Dax is a regular guest on TV, radio and print publications on the subject of health, fitness and the performance mindset. To download a free copy of Dax's Elimination Diet which has been downloaded by over 24,000 people visit http://www.daxmoy-pts.co.uk/elimination.asp

Make a Yummy Low Fat Pizza by: Sean Lannin

There was this line in a movie (I can't quite recall which) that said "Fatless, salt-less, sugarless… and tasteless" or something to the same effect. This actually reflects a quite popular sentiment in this day and age of health consciousness. People who wish to be healthy or who want to lose a few pounds are of the belief that they have to sacrifice taste if they wish to achieve their desired weight or health goals. Naturally, tasteless yet healthy foods don't lend itself well as a substitute for tasty yet rich foods to which we have been accustomed. As a result, people who go on a low fat diet usually find themselves reverting to old habits sooner or later. Nevertheless, while it is true that majority of health and low fat foods being sold in the market do tend to be bland, this is not applicable in all cases. If nothing else, there is such a thing as a yummy, low fat pizza. Yup, a delicious low fat pizza is definitely possible. In fact this article will instruct you on how to make one. All you need is a proper understanding of what constitutes healthy, low fat food and how to apply such principles into making your pizza. The Principles of a Low Fat Diet Understand one thing: low fat doesn't mean non-fat. These two are entirely different things. Low fat means you reduce the amount of fat in your diet. This means that less than thirty percent of your daily calorie intake should come from fat. A low fat diet also means a reduction in the amount of unhealthy fats in your diet. By unhealthy fats, we are referring to saturated fats (which are unhealthy because they raise bad cholesterol levels) and polyunsaturated fats (which are unhealthy because they reduce the amount of ALL types of cholesterol and do not discriminate between good and bad cholesterol). Each of these two types of fat must consist less than ten percent of your daily calorie intake. Monounsaturated fats, on the other hand, are the "healthy fats" because they promote good cholesterol levels and reduce bad cholesterol levels. Such healthy fats, however, should still only comprise less than fifteen percent of your daily calorie intake. Reduction in the amount of fat and reduction in the amount of unhealthy fats are the basic principles of a healthy, low fat diet. If you reduce the amount of fat intake but consumes only or mostly unhealthy fats, then you are, technically, on a low fat yet generally unhealthy diet. A low carb diet is not the same as a low fat diet. A low fat diet can be one that has high carbohydrate content whereas a low carb diet can have a high fat content. With careful planning, however, it is possible to combine a low fat diet with a low carb diet. There are debates as to which of these two types of diet is healthier. Definitely, a low fat diet that reduces the intake of unhealthy fats is healthy. However, if your goal is to reduce weight, a low carb diet is more effective in the short run. Nevertheless, a low carb diet can lead to more side effects and can be unhealthy in the long run whereas the low fat diet, although apparently not as effective as a weight reduction measure in the short term, is more effective as a weight maintenance measure in the long run. Now that the definition of a low fat diet has been discussed, and the low carb and low fat diet have been sufficiently differentiated, it is time to apply such tenets. Get your pizza pan and wooden spoon ready. It's time to make our yummy, low fat pizza. Take note that we are going to make real, homemade pizza - not something that simply looks and tastes like pizza. How to Make a Yummy Low Fat Pizza The secret to making a low fat pizza is finding out the fat content of your usual pizza ingredients, finding a low fat substitute, reducing overall fat content, and adjusting the other ingredients and the cooking procedures to reflect the changes. You need not compute the calories in pizza to make a low fat pizza. Low fat pizza dough The change should start with the pizza crust. Whether you are making a thin crust or a thick crust, you should always focus on how much fat content your pizza crust recipe has. For instance, the basic pizza dough recipe has the following ingredients: flour, yeast, water, oil/shortening, milk, salt, and sugar. To make pizza crust relatively low in fat content, therefore, you must check each of the ingredients and find substitutes when applicable. In the easy pizza crust recipe indicated above, it is easy enough to find low fat substitutes. First, you should use vegetable oil instead of animal fat or butter as your shortening in your pizza recipe. Of all vegetable oils, however, it is best to use olive oil which has the highest amount of monounsaturated fat content. Avoid palm and coconut oil as these have higher saturated fat content. Next, you should use dry, non-fat milk solids to replace regular milk. Aside from replacing the ingredients that you can with their low or non-fat substitutes, you should also reduce the total amount of fat in your pizza dough recipes. Use as little oil as possible in your pizza dough. Moreover, do not use egg yolks even if your traditional homemade pizza recipe calls for it. Substituting olive oil for butter or shortening should not result in any drastic changes. In fact, you can use extra virgin olive oil for a stronger olive flavor. If you prefer your crust to be creamy, you shouldn't worry since you are using milk on your dough anyway. The above ingredients should therefore give you great-tasting, low fat pizza. Now, if you want to make an even healthier pizza dough, increase fiber content by using whole wheat flour instead of the usual white flour; reduce the amount of salt and sugar, too. Then, you can decrease carbohydrate content by opting for a thin crust pizza (less carb per slice) or reducing the amount of flour. To compensate for the less flour, you can use egg whites as binder (of course, amount of water must be reduced in proportion to the amount of egg white used). Pizza Toppings and Pizza Sauce Low Fat Pizza It is much easier to choose pizza toppings for a low fat pizza recipe. You should primarily choose vegetable toppings. Thus, a vegetable pizza is preferable. For variety, you can add fruit and make it a vegetable-and-fruit pizza. You can find a vegetable pizza recipe or a fruit vegetable recipe online; you can also create your own. No-cheese pizza is best, but if you really must have cheese, then find low fat cheese or find a low fat cheese blend that you can live with. Moreover, less cheese is best. Use just enough cheese to give your pizza flavor; I'm afraid that cheese pizza is generally out then. Tomato sauce is healthy, but you should choose one with a lower salt and sugar content. If you want, you can make your own. You can even dice up your own tomatoes and use them as toppings. Finally, substitute lean meat to your fat-laden sausages; use white meat (without the fat portions) instead of red meat. Add herbs and herbal pizza spices to add flavor and taste to your low fat pizza.
About The Author
Sean Lannin With more than 10 years experience both working and owning pizza restaurants. When he tried to find information about making pizza at home, he noticed that the information was either non-existent or lacked the information he felt was important. He now shares his passion for making pizza with readers of his website.

http://www.homemade-pizza-made-easy.com/

Tips To Get Beautiful Nails - For A Beautiful You!

Not just your face but even your hands say it loud when you need to get that perfect impression in a board meeting or on a special person. Your perfectly manicured nails look good and say it loud about how well you maintain yourself. However, nail care is essential for both men and women and few tips that will help you get that perfect nails sitting at home. So, say good bye to expensive salons and French manicurists. If you devote a little care even once in 15 days your nail will look beautiful, giving you an edge over the others in today's world of competition. 1. Get a basic nail kit that has the necessary tools but is not prohibitively expensive as brand names do not mean great nails! Nail kits are available at every drug store so you can find one that suits you easily. 2. Wash your hands with a herbal based soap and lukewarm water and let it dry. When the nails are soft, they are easy to cut and file. However, be careful as improper filing can weaken the nails. Use a nail file and shape up your nails according to our desire with easy, gentle strokes. File from the side to the middle along the edge of the nail for the best results. Do not apply pressure on the top which will cause then to crack and break. 3. If you apply nail polish, do not put a thick coat and leave it. Beautiful, well manicured nails require 2 to3 coats of nail polish applications to give them that smooth, glossy finish. 4. As with hair and skin, nails also require attention. A well balanced diet and drinking plenty of water keeps the nails shiny and smooth while dehydrated nails look chipped and dry too. 5. Regular nail care is important and occasionally do apply cuticle oil to moisturize and soften your cuticles and nails. This will help the nails to look fresh and smooth, even without nail polish. 6. Never use alcohol based lotions or nail polish removers as they tend to weaken the nails and dehydrate them. The chances of fungi and other microbial infections increase when the nails are cracked and brittle. Always go in for natural, organic nail care products to safe guard tour skin and nails. 7. Unhealthy habits of biting nails also lead to unhygienic nails and spoil the look of the hands. So, if you are prone to it, give it up! If you follow these tips, you will have healthy, beautiful nails and hands in a short time span.
About The Author
Darren Brent writes for the http://www.onestoptreatment.com We provides information on all aspects of finding Nail Care,The information provide by our SKIN CARE EXPERT!. You can find more details and tips about Nail Care in our education center.

Time-Efficient High-Intensity Workout Plans

How you can shock your body into new levels of growth when you are short on time. This might sound like a cliché, but we do live in a fast-paced, high-stress world where time is a valued commodity on short supply. There is nothing worse than rushing off to the gym, skipping parts of your workout and leaving feeling like you haven’t trained properly and have wasted your time. I believe that you should have a specific goal to be achieved from every single workout and in pursuit of that goal you give nothing less than 100 percent effort. If you fall short of that level of focus and intensity on a regular basis you are wasting your time and taking a longer path to where you want to be. Make the most of the time you have been given. This, of course, applies to the rest of your life but today we are only talking about training. (Which, of course, is the most important part of your life - ha ha). Normally you need around an hour to complete most workouts and maybe a little more time to complete a proper warm-up and cool-down. Some days, because of time-constraints, you might only have half an hour or 20 minutes or even 10 minutes. You probably think that I sound crazy by even suggesting that that may be enough time for a growth-producing workout. It is….. The Ultimate Set A non-stop ascending-descending execution of full repetitions + partials. There is a single method that stands out as the most time-efficient and one of the most effective in completely exhausting a muscle group in the shortest possible time. It is a nearly non-stop ascending-descending set where you choose an exercise that is a favourite for a muscle group, pyramid all the way up to your top weight, perform drop-sets all the way back down and perform partial repetitions at the end of each heavy set. Each set is taken to absolute failure and/or beyond except the first couple of warm-up sets. Example 1: The entire sequence - 13 sets Standing Dumbbell Lateral Raise. Set 1. 5 kg x 20 reps Set 2. 7.5 kg x 20 reps Set 3. 10 kg x 20 reps Set 4. 12.5 kg x 15 reps + 10 half reps/ rest 10 seconds Set 5. 15 kg x 12 reps + 8 half reps/ rest 10 seconds Set 6. 17.5 kg x 10 reps + 6 half reps/ rest 20 seconds Set 7. 20 kg x 6 reps + 10 quarter reps/ rest 20 seconds Set 8. 17.5 kg x 8 reps + 6 half reps/ rest 20 seconds Set 9. 15 kg x 10 reps + 8 half reps/ rest 10 seconds Set 10. 12.5 kg x 12 reps + 10 half reps/ rest 10 seconds Set 11. 10 kg x 15 reps Set 12. 7.5 kg x 20 reps Set 13. 5 kg x 25 reps Example 2: The descent - sets 7 to 13 only 45° Leg Press Set 7. 8 plates x 15 reps + 10 half reps/ rest 20 seconds Set 8. 7 plates x 12 reps + 8 half reps/ rest 20 seconds Set 9. 6 plates x 10 reps + 8 half reps/ rest 10 seconds Set 10. 5 plates x 10 reps + 10 half reps/ rest 10 seconds Set 11. 4 plates x 15 reps Set 12. 3 plates x 20 reps Set 13. 2 plates x 30 reps It takes less than 10 minutes and will exhaust you more than a two hour workout. With modifications this set sequence can be applied to almost any exercise and muscle group and will shock your muscles pushing you past training plateaus and complacency into new levels of muscular strength and growth. How to set up an exercise to perform The Ultimate Set: 1. If you are training a large muscle group - Back, Quadriceps, Chest - you need to choose two exercises. On the first exercise perform the set sequence from Example 1 which is the entire 13 sets. On the second exercise perform the set sequence from Example 2 which is sets 7 to 13 only, i.e. the second half of Example 1. 2. If you are training a small muscle group - Shoulders, Hamstrings, Triceps, Calves, Biceps, Abdominals - you choose one exercise only and perform the entire set sequence from Example 1. 3. On each training day you can do either: a. One large muscle group + one small muscle group or b. Two small muscle groups or c. One large muscle group by itself or d. One small muscle group by itself 4. The amount of sets and the length of rest time should be the same as described however, the weights, repetitions and partials reps may be adjusted to suit individual needs. There should always be a minimum of 6 full repetitions on each set and 6 partials repetitions where they are required. Try to stick to the formula as much as possible. Train to failure but maintain strict technique. 5. Choose an exercise that is effective for training the intended muscle group and suitable for this set sequence. Here are some that I recommend however, ‘The Ultimate Set’ can be applied to almost any exercise: Quadriceps - 45° Leg Press - partials performed at top half - Fit-ball Squat - partials performed at top half Back - Neutral Grip Chin-ups - partials performed at bottom half - Seated Cable Row - partials performed at bottom half Chest - Fit-ball DB Press - partials performed at the top half - Machine Chest Press - partials performed at the top half Shoulders - Overhead DB Press - partials performed at the top half - Standing DB Lateral Raise - partials performed at bottom half Hamstrings - Seated Leg Curl - partials performed at the top half - Lying Leg Curl - partials performed at the bottom half Triceps - Close Grip Smith Machine Press - partials performed at the top half - Rope Pushdown - partials performed at the top half Biceps - Standing BB Curl - partials performed at the bottom half - Rope Hammer Curl - partials performed at the bottom half Calves - 45° Calf Press - partials performed at the bottom half - Donkey Calf Raise - partials performed at the bottom half Abdominals - Fit-ball DB Crunch - partials performed at the top half - Abdominal Machine - partials performed at the top half 6. Warm-up sufficiently by performing a few light sets of different exercises for the target muscle group and begin the set sequence with a weight that you can easily perform 20 repetitions with. 7. Calculate the 7 even weight increments up to your top weight that you will use during your sets (see Example 1 for clarification). 8. If you are training a large muscle group and are performing a second exercise you need to calculate 7 even weight increments down from your top weight (see Example 2 for clarification). 9. Don’t go past 20 repetitions on the way up. 10. Perform 6 to 10 partial repetitions from the 4th to the 10th sets where you are using the heaviest weights and lower reps. 11. Rest for 10 seconds between sets from the 4th to the 10th set where you are using the heaviest weights and will need more recovery time to generate sufficient strength. 12. On the way down you may go over 20 repetitions if that is what is required to hit failure. 13. Make sure your breathing is deep and rhythmic throughout the entire painful process so that your burning muscles are not totally starved of oxygen. 14. Stretch the trained area intensely at the end of the whole sequence to reduce muscle soreness 15. You must be mentally prepared to push yourself way beyond the pain barrier whilst maintaining strict lifting technique. It is very, very difficult but supremely effective. The benefits will be great if you have the discipline to grind out rep after painful rep. Why is this technique so effective? 1. It is very time efficient. You will have performed 13 hard sets in less than 10 minutes. 2. There is very little rest time which allows the workout to be short and more importantly super intense. The working muscles are pushed to maximum trying to cope with set after set with little or no rest and lots of lactic acid. This in turn will improve the muscles conditioning and ability to cope with hard training. 3. The entire spectrum of muscle fibers will be innervated. The white muscle fibers will be involved because of the high intensity, the heavy weights and low reps. The red muscle fibers will be called upon due to the continuous, enduring nature of the set, the lighter weights and higher reps. 4. The working muscle will be completed exhausted with maximum muscle fiber damage leading to increased muscle and strength gains. 5. It is very tough. After performing this sequence your normal routine will seem easier. This will motivate you to try even harder with your standard program making it even more effective. 6. It is very different and very intense. If you feel that you have hit a plateau and your training is a little stale this will help you blast through to new levels. Last Word… Implement this non-stop ascending-descending execution of full repetitions + partials once or twice a month for each muscle group for amazing results. Use it in conjunction with some of the great weight training programs from GlobalWeightTraining.com and nothing will stop you from reaching you goals. The Ultimate Set is a breakthrough exercise technique. Enjoy the rewards.
About The Author
Joey Sheather is the head trainer at Global Weight Training, which provides step-by-step instructions on how to get into shape in the shortest possible time. For more information, visit http://www.globalweighttraining.com

The Top Strategies For Losing Weight In This Lifetime...

Before you go on any diet you really need to ask yourself the following questions: - do I really need to go on a diet, or do I just need to be a little more disciplined about my eating habits? - would doing the minimum extra regular workouts make more sense than not working-out at all, but eating less? - If I go on a diet, is my body going to be receiving sufficient minerals and vitamins to sustain itself? Here's why all the questions. Large numbers of people go on diets that don’t really need to do so, they are doing so simply to comply with some warped belief that the world expects everyone to look thin. In fact, it could be quite counter-productive to go on a diet, if your body is not going to be receiving its required vitamins and mineral intake to replace those naturally lost during the day. As a result of the above, before you decide to go on any diet, you might benefit from knowing that the most successful people at losing weight are not necessarily those who go on crash diets, but more likely those who increase (or start) their regular exercise program and eat more healthy meals a day. However, if you are thinking of embarking on a diet, don’t risk doing so and risking further harm to your body without making sure you take vitamin and mineral supplements to replace those lost during a normal day. So with that in mind, what diet plan you choose will ultimately end up either making or breaking your results... So let's find out what kinds of diets MOST people are familiar with, and why the "MAINSTREAM" diets or fat loss diets aren't always the best choice. What I mean by that is your typical dieting system or plan boils down to these three styles of diets: -low fat diets -low carbohydrate diets -low calorie diets Up first: "Low Fat Diets" Here's a good example of why low fat diets don't always forward you the results your hoping for and why you may need to consider an alternative dieting system. Low fat diets have been in the mainstream for a really long time but if you look statistically speaking, more and more people in our society are getting more overweight year by year. With that fact alone it should tell you that just a low fat diet is not going to be the answer or end all be all to your weight loss issues. Why it's definitely not a bad start, consuming a purely low fat diet is not the answer to your weight loss concerns. Up Second: "Low Calorie Diets" Trying to lose weight using a Low Calorie Diet STRUCTURED Plan is a sure fire way of failing even quicker than using a low fat diet plan. The problem with using a low calorie diet in and of itself is that you will do your body more harm than good. Simply stated, by using this type of method for weight loss all you’re doing is slowing down your body's fat burning capabilities which destroys all chances of losing weight. (You can lose weight using the low calorie method but all you'll lose is probably a few pounds of weight loss for the first few days, after that all weight loss stops --- this is known as a dieting plateau). You can never get slim by not eating and starving yourself. Last but not least… "Low Carbohydrate diets": Although the popularity of the Low Carb diet has definitely hit the mainstream of dieting fads at super warp speed this is probably one of the HARDEST ways of trying to lose weight. The problem with Low Carb diets are that they are to regimented and tough to follow for the average dieter. As well they tend to deplete your system or body of too much energy (carbs) which in essence makes it almost impossible to stick with that type of plan for any length of time. Hence, another failed attempt. So where do you go from here? There's one system I have been fortunate enough to discover that has been working for me just fine. It incorporates a structured balance between dieting and real world living. In other words let’s face it, dieting is no easy chore. But if you want to get ahead of the curve (no pun intended) you need a system that you can incorporate into your everyday lifestyle and still be able to achieve the results you want. As well without wanting to strangle the poor bastard in the cubicle next to you for doing absolutely nothing just cause you’re so irritable because you’re STARVING TO DEATH! And you definitely don’t need some fluffed up un-achievable, un-realistic diet plan system that has you starving all day long and is no way intended for you to succeed. In actuality the only thing it EVER succeeded in doing was costing you money and making you a complete train wreck for the short period of time (hopefully for everyone around you) that you were on it. (Oh yeah, it also makes the fat cat shareholders at these big dieting corporations a lot more richer too!) If you want a personal recommendation for discovering a diet plan that works, that is TOTALLY REALISTIC and ACHEIVABLE and doesn’t make you the FBI’s most dangerous (for irritability) check out fat loss for idiots dieting system. I’ve personally tested this product and I can say that without a doubt it makes more sense to me than any other plan I’ve attempted or read about thus far to date. What I liked the most about fat loss for idiots is it’s straight forward no B.S. style weight loss strategies about getting back to a healthier you and stop wasting time on every diet plan out there (not to mention your money) and to stay focused, take action and make it happen. It’s a real world solution for a real world problem. So if you're ready to discover The ”Ten Idiot Proof Rules” to Dieting and Fat Loss, and you’re ready to find a perfect Dieting Method for losing 9lbs. every 11 days. Then you need to unveil a True Powerful System that will change the way you think about eating. I recommend and encourage you to visit this webpage and learn everything you’ll ever need to know about losing weight and keeping it off once and for all! Quite honestly, if you’ve ever even considered wanting to lose weight in this Lifetime than you need to go here now and see for yourself what Fat Loss For Idiots can do for your life and you’re health. All The Best, Mark Battalini
About The Author
Mark battalini is the Webowner of Web Info Resources which pertains to the health and Fitness Industry, Marketing your business on the Internet, and several other highly sought after informational topics. If you would like more information on this particular article please go to http://webinforesources.com/fat-loss-for-idiots

A 5 Step Killer DB Workout For Amazingly Fast and Effective Results by: Neelima Reddy

When you purchase the fitness equipment, you also get a sheet of paper with a list of exercises to do. No wonder you’re frustrated and no wonder your equipment turns into another expensive clothes hanger. Here is a solution for you. For those of you who can’t or don’t want to go to the gym but want a fast and effective workout, here are five steps that will get you to achieve the best results: Step 1: Spend some cash on dumbbells and bench If you have got a few bucks available, then go to a fitness equipment dealer and purchase some dumbbells and an adjustable bench. For a woman, start with 3’s, 5’s, 8’s, 10’s, 12’s, and 15 lb. db’s. For a man, go for 50’s with the increment of 5 lb. for each db. Step 2: Set up your workout space The most popular choice is the basement, while bedrooms are a distant second. Whatever you choose will do, but the one thing you need to make sure of is that you are doing the exercise correctly. Set a full length mirror in your workout room, it will help. Step 3: Set aside 30 minutes at least four times a week for strength training You can also do workouts for 6 days; just make sure that you are splitting up between your body elements for each day to work out. For example, one day, do chest, back, biceps and calves and on the next day, do legs, triceps, abs and shoulders. Use the same arrangements for the 4-day workout. You can also do them during daytime. Step 4: The db strength training routine Here are the db exercises that helps to get the most muscles worked in less time: Chest – db flat bench press Hold the db’s and lie down on the bench. Press your lower back into the cushion. Lower your db’s so that they are next to your chest, then push up and in an arc until they are above your chest. Feel the stretch at the bottom and also feel your chest muscles working as you go up. Then lower and repeat it again. Back – db bent over row Hold the pair of db’s at your side when you stand up straight. Pull your shoulders back, and stick your butt out as you bend forward. Your back should be nice and flat. When the upper body is parallel to the ground with your arms straight, then you are in the starting position. Now, imagine yourself rowing a boat. Make use of the action to drag your db’s up and back then towards the hips. Then lower and do it again. Biceps – db standing curl Keep your arms straight and hold the db’s with palms facing forward. Then place the arms at sides and raise the db by bending your elbows only. Don’t include your back and shoulder in it. Bend the elbow and keep the arms straight. Calves – Standing calf rise on basement step Put your both feet on the step so that you can situate yourself on the balls of your feet. In this position, maintain your legs straight, abs tight and butt tucked in. then lower your heels to the ground by maintaining the tight position with the rest of your body. Rise up as far as you can, up to the tippy toes. Then lower and do it again. Legs – db squat for guys and lunge for women For the squat position: keep your db’s at the sides. When you lower yourself, pretend you are sitting down on the chair. You must stay on your heels. Also, keep your torso tight for a great support to your spine. You can push back yourself, when you feel bending too far ahead as you go down. For lunges: Keep the db’s at your sides. Keep your torso as stiff as a 2x4 then take big step forward with one leg. Once your foot are planted, lower your hips so that you are about to touch the ground with your tailing knee, but actually you are not touching. Move forward with your front leg. Repeat all the sets with one leg before switching to the other. Triceps –db triceps kickback Come to a position of bent over row. Keep the arms steady by raising them at your sides. Then straighten your arms until they are straight as an arrow. Slightly bend your elbows and then straighten your arms. This step is the reverse action of db standing curl. Shoulders – Standing db shoulder press Stand straight and be tight to support your spine and lift the dumbbell until they are even with your ears. The position must be in the straight line from your left elbow to your right elbow. Drive the db’s over your head in an arc and make sure that you keep the db’s moving above your head, but not in front. Step 5: Keep your attention on what you do, instead of what you haven’t done Don’t be discouraged when you can’t achieve your target workout. For instance, if you do three workouts this week then keep your target as four for next. Be honest with yourself, because it’s you that matters. Adjust your lifestyle so that you can achieve your goal.
About The Author
Neelima Reddy, author of this article writes for FitnessHealthZone.com. Fitness Health blog helps you learn everything you need to know for maintaining healthy and fit body. Know more about various exercises, body building, healthy diets, and exercise equipments for maintaining a healthy body. Visit: http://www.fitnesshealthzone.com

The Perfect Rep: Unlocking The Ultimate Secret For Permanent Effective Training by: Joey Sheather

This will be the most important piece of information that you will ever read about weight training. Repetitions… Your entire training career is composed of millions of them. You group them in sets and they are the basis of each workout. Performing them correctly is the difference between success and failure. A perfect repetition, seemingly simple, has many components and is powerfully effective. I am going to explain how to perform the perfect rep and why it is so important. At the impressionable age of 14 I was lucky enough to be introduced to the world of weight training by a competitive bench presser and ex-Olympic wrestler. He was a cartoonish 5 foot 3, 65 kilo powerhouse with a barrel chest and black pony-tail mullet down to his arse. At his gym in Bellingen he would ensure that I learned and retained precise lifting technique during my first 12 months of training. Thank-you Kevin. Under his supervision I went on to become the Australian School-boys Bench Press Champion at the ripe old of age of 15 with a lift of 87.5 kilograms (192.5 pounds) at a HUGE (laughs) body-weight of 66 kgs (145 lbs). That was after only 6 months of training. Technique and intensity is EVERYTHING! Kevin sold the gym to a great man called Scott who became a very close friend of mine, a fantastic training partner and the catalyst for my career in Personal Training. He looked somewhat normal in comparison to Kevin sporting a natural, balanced, muscular bodybuilder’s physique. His basic training philosophy was to hit each muscle group from every angle with perfect form designating set and exercise volume in proportion to the size of the muscle group, i.e. back being the most complex and largest received the most exercises while biceps being one of the smallest received the least. I learned a lot from him. Exercise form was always at the fore-front of his teachings. >From Kevin I discovered that each exercise has an optimum movement path to generate maximum power safely. Scott showed me a broad range of exercises and how to apply good technique to each of them for consistent effectiveness and efficiency. I have taken these lessons with me throughout my career and applied them to my training and the hundreds of exercises that I have created myself. Anyone who knows me will find that I am extremely particular about good exercise technique. I pay very close attention to the body position and movement pattern adjusting fine components so that the exercise is totally optimised. I must annoy the hell out of my clients sometimes. It works though. WHY IS PERFECT EXERCISE TECHNIQUE SO IMPORTANT? Reduced Risk Of Injury… If you are to remain injury-free throughout your training career you must practise safe, tight, controlled lifting technique for every single repetition. If the movement is as close to biomechanical perfection as possible you will receive maximum stimulation with minimum risk. Injuries will halt your progress every time and can be very serious. Any chance to avoid them should be harnessed, implemented and retained. Decreased ‘Cheating’ And Involvement Of Unrelated Muscle Groups… If your form is sloppy there is a good chance that you are not hitting the target muscle as completely as you could be. As soon as your technique declines other muscle groups come into play assisting during the lift, often in an unsafe manner. A classic one is allowing your torso to swing during a bicep curl using your lower back, glutes and hamstrings to get the weight up. There is not only the danger of hurting yourself there is also the probability that you are not taking the target muscles to failure. Keep the form tight and you will stimulate the muscle safely and entirely. Decreased Involvement And Fatigue From Ancillary Muscle Groups… Related to the last point the execution of a perfect repetition every time will ensure the target muscle is isolated and fully fatigued before the ancillary muscles (assisting muscles) give out. To make this more clear I will describe two examples where this is a common occurrence. Example 1: when you perform a back exercise if you do not focus on engaging and isolating the targeted muscles of the back then the forearms and biceps will crash and burn before the back is fully worked. Example 2: when you perform a chest exercise if you do not focus on isolating the pectorals during the movement then the triceps and anterior deltoids will give out first impeding the progress of the chest. It is easy for ancillary muscles to come into play during an exercise if your form is sloppy because they are there to assist the movement. But because they are smaller and weaker if you do not make sure that the target muscle is completely fatigued first they will always give out holding backyour progress. Increased Motor Neuron Innervation And Muscle Fiber Activation… If you isolate the target muscle group and contract it slowly and intensely through the entire movement you will activate the greatest amount of muscle fibers. A safe and full range of motion (ROM) will involve muscle fibers from the origin (initial attachment) right across to the insertion (final attachment) of the muscle. A slow, intense, precise movement during the entire concentric contraction (muscle shortening) and eccentric contraction (muscle lengthening) will innervate more motor neurons ‘firing’ more muscle fibers. This will facilitate a maximum activation of the muscle fibers and total muscle contraction maximizing strength and muscle gain. Improved Mind-Muscle Connection… The mind-muscle connection is your ability to feel the target muscle contract completely and under total control during the execution of an exercise. Usually a muscle group that you find difficult to feel and to develop is one that you have a poor mind-muscle connection with. Consistent, strict form on all of your repetitions will help you gain control of these stubborn body-parts. The mind-muscle connection improves when the path from your motor cortex (the control centre of your brain for movement) to the working muscle becomes more efficient. Improved Focus, Discipline, Intensity And Quality Of Training… This level of precision for every single repetition that you perform during your workout demands a massive amount discipline, will-power and intensity. You control the movement of every exercise and apparatus as though it were part of your body. Be patient and apply it to all exercises performed until it becomes second nature. By this stage it will feel awkward to train with sloppy technique and you won’t miss it because you will become stronger and more muscular and injury-free. COMPONENTS OF A REPETITION 1. Starting Point – where the body is in the appropriate position to begin the Repetition. 2. Concentric Contraction – where the muscle shortens as the weight is lifted through the predetermined Range of Motion (ROM). Also called ‘The Positive Phase’. 3. Mid Point – the point of greatest contraction at the top of the Repetition where you pause briefly before releasing the weight. 4. Eccentric Contraction – where the muscle lengthens as the weight is released to the Finishing Point. Also called ‘The Negative Phase’. 5. Finishing Point – same as the Starting Point. GUIDELINES TO PERFORMING THE PERFECT REP Learn And Practice Proper Technique… Take the time to study the extensive step-by-step video exercise descriptions on my website http://www.GlobalWeightTraining.com. They are demonstrations personally performed by me explaining all the muscles involved, the detailed technique and what the repetitions should look like during a set. There are over 300 hundred exercises; learn them before you perform them. Apply And Maintain Proper Technique… Once you have learnt the exercise guidelines make sure you apply them to your training in the gym precisely and consistently. If you forget how to do something go back to the site and look it up. Repetition Speed… The repetition speed should for muscle growth and strength in bodybuilding, shaping and toning and for general health should be medium (1-2 seconds) during the Concentric Contraction (where the weight is lifted) and slow (2-5 seconds) during the Eccentric Contraction (where the weight is released). The exact seconds required for each phase of the repetition depends on the size of the range of motion (ROM) of each individual exercise. Example; Calf exercises have a smaller ROM so the time required to perform the repetitions slowly would be reduced. Squats, on the other hand, have a large ROM so the time required to perform the repetitions slowly would be increased. Performing exercise with speed is not without merit and it is prevalent in functional training, power-training, and sport-specific training but there is an increased risk of tissue injury with the sudden force exerted when lifting. There is also greater focus on the tendons, ligaments, bones and joints rather than the muscles. Ancillary Muscles And Stabilizers… You cannot perform an exercise safely or effectively unless your body is positioned in accordance with the guidelines for that exercise. This means that once you are set your ancillary muscles (the direct assisting muscles for the movement) and the stabilizers (the muscles that hold the rest of the body in the correct place) must be engaged so that a perfect repetition is performed every time. This will make your body safe, strong and functional. Abdominals And Core Muscles… It doesn’t matter which exercise you are performing your mid-section must be switched on for total maximum gains. The abdominals and the core inner muscles of the spine are the superstructure of the body which holds everything together under the stresses of exercise. They lock you safely into the correct position and maintain it during the set. Engaging them properly will stabilise the body, increase your total strength, increase the strength of the abdominals and core muscles themselves, protect the spine and facilitate the implementation of perfect repetitions for all exercises. * To use your mid-section properly during exercise pull your lower abs in towards the spine, pull in the obliques, contract the entire abdominal complex and lift the chest * Symmetry And Precision Of Movement… To be certain that both sides of your body develop evenly you must ensure that each exercise is executed symmetrically. Human bodies are never built with faultless balance and the rigours of life make that deviation from perfect symmetry even more profound. To diminish the impact of this continuing you need to train in front of a mirror as much as possible or utilise the constant critical eye of a training partner. This will allow you to supervise and fine-tune your exercise technique at all times reducing imbalances of strength, muscularity and functionality. Range Of Motion… Most of the time you need to use a full range of motion (ROM) to stimulate the all of the muscle fibers from the origin, across the belly (the middle bulk), to the insertion of the muscle. If you cheat and continuously use partial repetitions you will lose flexibility and miss out on muscle and strength gains from the outer angles. There is a limit, however, to how large the ROM should be. It is individual to each exercise and should be large enough for maximum muscle fiber stimulation without causing any joint or tissue injury from over-extension. There are techniques and set sequences that are based on partial repetitions but they have their own strict technique and should be used sparingly for shock tactics and variety. Breathing… You need to breathe properly during each repetition to maintain a continuous delivery of oxygen around the body to the working muscles. It will also reduce the build-up of carbon-dioxide. This will give you the energy to power through the set and decrease the onset of blood lactate accumulation (OBLA – that awful burn from lactic acid which is caused from glycogen being burnt for energy without the presence of oxygen). Breathing properly also takes the pressure off your cardio-vascular system facilitating normal function under conditions of high stress from intense exercise. It is important to keep the blood pressure down and unnecessary strain off the body as no-one is unbreakable. Another advantage of full, rhythmic breathing is that it will pace the tempo of your repetitions. You can’t take slow, full breaths if your reps are fast and messy. BASIC BREATHING TECHNIQUE DURING A REPETITION 1. Take a slow, deep intake of breath as the weight is released (when the target muscle stretches and lengthens during the eccentric contraction). 2. Breath out more forcefully as the weight is lifted (when the target muscle engages and shortens during the concentric contraction) 3. There are alternate breathing techniques but this one is simple and safe so remember: breathe in when the weight is released and breathe out when the weight is lifted. INTENSITY Finally we come to my favourite word; Intensity. To cause the greatest amount of muscle fiber damage and to induce growth producing chemistry within the body you need to push each set to absolute failure or beyond. By that I mean that you make sure you grind out each repetition with perfect technique until it is not possible to perform another without losing your form. To go beyond failure you must utilise a training partner or spotter or perform intensity increasing techniques which are described on our website http://www.GlobalWeightTraining.com. You must however maintain precise technique for each repetition throughout the set no matter what your goal is or how far you push yourself. There you have it my friends. I have given you the key. Place it in the lock and turn it. Don’t look back. There is so much out there to learn, understand and apply to your training. You may get a little lost among it all but if you know how to perform ‘The Perfect Rep’ every time the most basic element of successful training will be with you forever. Good luck and have fun…
About The Author
Joey Sheather is the head trainer at Global Weight Training, which provides step-by-step instructions on how to get into shape in the shortest possible time. For more information, visit http://www.globalweighttraining.com