KieFit Journal May 2009

Start with Breakfast !

Beat Fat with Breakfast!

Health:

4 Ways to Cope Emotionally With Spring Allergies

The Talk of the Fitness World:

300 Movie Workout

For

Women & Men

Hello Fitness Fans! I am very glad to introduce you to my actual KieFit Journal for May 09. Within this KieFit Journal May issue you get very interesting arti-cles why your fat burning works better with an accurate break-fast, read more on page three (3). You do not have enough time for your fitness and workout? On page seven (7) you can find helpful information about “Fat Burn-ing Tips for busy Parents and Professionals”. Craig Ballantyne, a Certified Strength & Conditioning Specialist, who writes for Men's Health, reports about his “300 Movie Fat Loss Workout for Men & Women “ on page eight (8). This is the most exciting topic the fitness world is talking about right now. Check out tips on how to avoid allergy caused disorders like a runny nose and streaming eyes in spring-time. Four things who can really help you, read here on page twelve (12). Best wishes and get fit, Heidi

Send me your comments and ideas for further articles. Submit your article to Email: articles@kiefit.com and see it in the next issue of KieFit Journal. Use your article to generate additional free traffic to your website as well.

Closing date to submit your articles you wish to be published here on 25th of each month.

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Get Your Fitness back!

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Breakfast is easily the most overlooked solution when it comes to effective fat burning tips. Studies consistently show that people, who regularly eat breakfast, eat fewer calories throughout the day, have bet-ter nutritional habits, and weigh less than those who choose to skip breakfast. When it comes to your fat loss, your goal is to make your body burn more calories. Your me-tabolism is like a burn-ing fire, how can you make the fire burn stronger without put-ting something on it to burn? Our bodies are burning fat and calo-ries 24 hours a day, however, calories are burned at the slowest rate while we are sleeping. Without something to jump-start it in the morning, your metabolism may remain in slow motion through-out the day and any extra calories – no matter how healthy - will be stored as fat. The act of eating and digesting supportive foods frequently, increases your metabolism so you can burn more fat and calories all day long. How to do it: Eat a supportive meal within an hour of waking. Feel like your always running late? No time to eat? The se-cret – get up 10-20 minutes earlier and keep it simple. Not only can you increase time spent with your family at the kitchen table, but making time to start your day off with a high protein, high fiber breakfast will boost your metabolism, your energy and your mood. Because breakfast provides you with the energy you need

to get through your day, the more energy you have, the more active you'll be and the more active you are, the more calories you burn. If you are not hungry first thing in the morning, try starting your day with a big glass of water or freshly brewed green tea. Proceed with your morn-ing routine and plan to allow

yourself about 10-15 minutes before you walk out the door to eat your breakfast. If you like to exercise first thing in the morning, eat 30 to 45 minutes before your workout. Try one of the following op-tions: 1. Eat a light snack – yogurt or a piece of fruit. Eat your regu-lar breakfast 30-45 minutes after your workout. 2. Eat half of your regular breakfast before the workout and the other half about 30-45 minutes after your workout. 3. Drink a meal replacement shake – quick and easy to make and for your body too digest.

Watch out for "Protein/Breakfast Bars". Many of these items seem appealing for they are quick and easy; however the majority of these bars are loaded with sugar and fat. Check the nutrition facts. Here are some breakfast fat loss favorites: Cereal is a MUST. It's convenient, easy to prepare, easy to eat and full of

nutrients – No…"Whole Grain Lucky Charm" does not fall into this category. Be sure to choose your cereals based on the informa-tion on the food label.

The top choices should have:

• 5 grams of Fiber or more

• 8 grams of Sugar or LESS

• Sugar not listed among the first 3 ingre-

dients.

For all other breakfast options, be sure to include a protein, complex carbohydrate, and fresh or frozen fruit. These are some of my favorites:

• Oatmeal with natural peanut butter, cinnamon and a side of fresh berries.

• Kashi Go Lean Crunch with skim milk and a banana.

• Scrambled egg whites topped with salsa and shred-ded cheese wrapped in a whole wheat tortilla.

• Meal Replacement Shake with a piece of fruit.

So if you're interested in fat loss, make sure you don't for-get – breakfast is the most important meal of the day.

Beat Fat With Breakfast By Holly Rigsby, CPT www.FitYummyMummy.com

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About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popu-lar e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

Protein Powder, The Skinny Guy's Guide To Protein Powder By Vince DelMonte

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So what do you really need to know about protein powder? As a skinny guy or beginner to the whole body-building scene you simply want to know a few answers. Is protein pow-der necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a differ-ence when it comes to getting jacked and attracting the la-dies? This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed, isotopically labeled protein tracers - blah blah blah. In this article, I will strip away all the hype, science, and confusion that surrounds protein pow-der. By the time you are through this article and put it to mem-ory, you will become the resident pro-tein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder be-cause you don't really have a clue what to look for! Is Protein Powder really neces-sary? So, although protein supplements are not an absolute requirement for gain-ing mass, I have yet to meet any per-son able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier. In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still sup-plements in my book. Supplement means an addition to the diet. I em-phasize this because the focus of any diet should be food. Whole food is often preferable to powders because

it can offer a whole spectrum of nutri-ents that powders cannot. Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein

from whole food is not always practi-cal or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of three shakes per day or 40 % of your meals. To some this might even sound like it's going 'overboard' and I would not disagree. The bottom line is that both food and supplements are necessary to achieve a complete nutritional bal-ance as well as the desired level of protein intake, especially if you're not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program. Does protein powder really work and are they healthy? I get this question emailed to me al-most every day. I just showed how it 'works' as a supplement to help you hit your supplemental protein mark

but you are probably still wondering, 'Yeah, but is protein powder going to help me get muscular or is it a scam?" A better question would be, "Does protein really work?" and the obvious answer is 'yes.' You are fully aware that protein is composed of

building blocks called amino ac-ids, which performs a variety of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise. Protein also: • Supports red blood cell production • Boosts your immune sys-tem • Keeps your hair, finger-nails, and skin healthy However, not all protein powder is created equal. Most protein pow-der contains an array of question-

able ingredients such as aspartame, saccharin, fructose and artificial col-ors. It's interesting to note how un-healthy most of these protein pow-ders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingre-dients that are certainly not going to create an environment for muscle growth and fat burning. Also avoid products with refined car-bohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. ==> continued

Unfortunately supplement manufacturers will continue to meet the demands of body-building consumers with un-known crappy products be-cause we buy it and it is cheaper for them to create. Do your homework by seek-ing out unbiased reviews, investigating the company’s history, and reputation. And then make a decision and take re-

sponsibility! In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disap-pointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeten-ers such as aspartame or su-cralose, and simple sugars, it is left almost tasteless and sometimes even gross. How much protein powder do I need? A better question would be, "How much pure protein do I need to achieve my goals?" Protein is an extremely impor-tant macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approxi-mately 205 grams of protein per day.

I recommend that protein pow-der be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more ad-vantageous over whole food since it has a faster absorption rate. I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typi-

cal day might look like: Meal 1 (breakfast) - whole food Meal 2 (mid morning) - liquid protein meal Meal 3 (lunch) - whole food Meal 4 (mid afternoon) whole food Meal 5 (pre and post workout) liquid protein meal Meal 6 (dinner) whole food Meal 7 (before bed) whole food What kind of protein powder should I use? Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thou-sands of different protein pow-ders from which to choose: WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its ex-cellent amino acid profile, high cysteine content, rapid diges-tion, and interesting variety of peptides. Since it is very quickly digested the best time

to consume it is before your workout, during your workout or immediately after your workout. These would be con-sidered the phase in the day where you need energy the most and when your body is in anabolic state. CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its

excellent amino acid profile, slow diges-tive nature, and inter-

esting variety of peptides. Since casein is slowly di-gested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times. Instead, use a casein protein for all other times out-side the pre and post workout window. SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situa-tions. BECAUSE OF ALL THE CONFUSION, IN MY PER-SONAL OPINION, I SUG-GEST AVOIDING SOY PRO-TEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED. Protein Blends are generally a combination of several types of protein blends such as whey protein concen-trate, whey protein isolate, egg protein, casein protein, and soy protein.

==> continued

Protein Powder, The Skinny Guy's Guide To Protein Powder By Vince DelMonte -continued-

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Protein Powder, The Skinny Guy's Guide To Protein Powder By Vince DelMonte -continued-

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Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful pro-teins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole pro-teins. Hydrolysates are pro-duced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most ana-bolic for short-term protein syn-thesis such as the pre and post-workout window. Whey Protein Versus Whey Isolate: Most whey pro-tein powders that stock the supplement shelves are made up of whey concen-trate and mixed in with a small portion of whey isolate. Com-paring the two, whey protein isolate is more expensive than whey protein concentrate be-cause it has a higher quality (more pure) and a higher BV (biological value). Whey pro-tein isolate contains more pro-tein and less fat and lactose per serving. Most whey protein isolates contain 90-98% pro-tein while whey concentrates contain 70-85% protein. Whey protein isolate is the highest yield of protein cur-rently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would

be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentra-tion may not justify its extra cost. SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU

CHOOSE? For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the sup-plement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey iso-lates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolys-ates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey con-centrates will not harm you but this should not be the first in-gredient on the tub of protein powder. IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT

YOUR FULL GROWTH PO-TENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND. You will receive the full spec-trum of proteins and you will receive varying rates of ab-sorption from the different

types of protein. Using a blend will create an ana-bolic environment from the whey and an anti-catabolic environment from the casein. Conclusion I hope this article familiar-ized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don't get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store.

Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue! Oh yeah, protein powder will help you get more jacked and attract the ladies, but it's not going to do it in a 'ultra short period of time' with the simple addition to your diet. About the Author: Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minu-tes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

Turbulence Training for Fat Loss

Fat Burning Exercise Tips for Busy Parents & Professionals By: Craig Ballantyne, CSCS, MS - Turbulence Training for Fat Loss

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The great thing about strength training and intervals for fat burning is "efficiency". Be-cause you are working harder, the signal to your body to change is stronger. You cut time when you increase intensity and you

burn fat faster.

Now don't worry, I won't be asking you to do hill sprints tomorrow if you aren't exercising today. For a beginner, we just do some slightly faster than normal walking intervals.

For intermediate fitness levels, we'll pick up the pace about 20% compared to their nor-mal cardio levels, but again, the work periods are much shorter.

The key is, you must shift to a slightly higher intensity in order to cut time from your work-out. But the workout also goes faster, and much more importantly, you will get more results and better fitness from these meth-ods.

It's easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Plus, you can get a great workout at home with only a bench, dumbells, and an exercise ball. You don't need fancy machines or an expensive gym membership.

And another bonus, you only need three hard fat burning workouts per week. You don't have to be in the gym six days per week.

On your off days, it's important to stay active for at least 30 minutes, but these days should be unstructured and revolve around

being active with your family or hobbies.

Don't think of them as workout days, think of them as fat burning, stress reducing activity days.

Video click *here* 6 Minute Abs Bodyweight

Workout

300 Movie Fat Loss Workout for Men & Women By: Craig Ballantyne, CSCS, MS - Turbulence Training for Fat Loss

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The 300 movie workout is the talk of the fitness world. It's helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us. The 300 workout is legendary, having been featured in Men's Health and on ESPN. Everyone's looking for the 300 workout on the 'Net. So I made mini-version of the workout for the average guy and gal, see those below. But first, here's how the original 300 Work-out goes...but don't try this at home... a) Pullups - 25 reps b) Deadlifts with 135lbs - 50 reps c)

Pushups - 50 reps d) 24-inch Box jumps - 50 reps e) Floor wipers - 50 reps f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps g) Pullups - 25 reps And remember, there is NO scheduled rest between exercises. Although eventually, you'll slow down. I tried this workout last week and managed to get 'er done in only 19 minutes and 7 seconds. But what about a 300 workout for you? Fortunately, this workout can easily be changed. Appropriate exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 - still making for a total body chal-lenge. For example, you might do this 200-repetition workout - this is great for a man with moderate fitness: 5 Chinups 20 prisoner squats 20 pushups 100 Jumping Jacks 30 Bicycle Crunches 10 decline pushups 15 bodyweight inverted rows

Optionally, you could do 100 reps of rope jumping to finish off 300 total reps. An intermediate woman could do a 150 rep workout: 5 Bodyweight Inverted Rows 10 Bodyweight Sumo Squats 15 bodyweight squats 15 Pushups (doing as many regular push-ups, followed by kneeling) 50 jumping jacks 10 spiderman climbs 20 reverse lunges 25 bicycle crunches

Add in 50 rope skips for 200 total repeti-tions - or 150 skips for a full 300. Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe. Don't train like this everyday. Just use one of these workouts once every other month as an extra challenge. For your regular fat burning workouts, stick to the Turbulence Training workouts for men and women. You'll boost your metabolism, burn fat, and maximize your fitness so that you'll be ready for your very own 300 test day. About the Author Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxy-gen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

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If your pecs are a weak body part, or, if you’ve simply hit a progress plateau in your chest development, then this high intensity chest training program will pack slabs of muscle mass on your chest after just 3-4 workouts - and I guarantee it. This is a high intensity bodybuilding workout for advanced bodybuilders only. (Beginners don’t even think about it...) I’m currently on workout 3 of 4 in this pec routine and the results have been so impres-sive that I decide to write it up for you before I even finish the final workout next week. Considering I’m on a calorie deficit in a cut-ting phase, I’m especially impressed with the increase in my chest size and development after 3 workouts. You’re not going to gain much if any muscular body weight if you are in a caloric deficit, but NO DOUBT, you can improve the development of a muscle group even while cutting up. This is a perfect exam-ple. I’m going to return to this program again for sure on my next mass phase. This pro-gram is called… Multi-Angular Rest Pause With Pump Fin-isher Here’s how it works. You select two exer-cises. For exercise one (the main course), I chose a basic pec mass exercise that can be done at any angle from steep incline to flat bench. Thats the primary exercise you stick with for all 4 workouts. Incline Dumbbell Press was the natural choice. I set up on a fully adjustable bench that allows multiple angles of incline. For exercise two (dessert), I chose an isola-tion exercise for a pump finisher, and it changes with every workout. Here’s the sequence: A1 Incline Dumbbell Press - steep incline - about 65-70 degrees 6 reps rest 10 seconds

A2 Incline Dumbbell Press - medium (regular) incline - about 45 degress 6 reps 10 seconds A3 Incline Dumbbell Press - low incline - about 20-25 degrees 6 reps 10 seconds rest A4 Dumbbell Press - flat bench 6 reps Now rest 2 - 3 minutes.

That’s one "set." Technically of course, that is FOUR SETS, done in rest pause fashion, so lets call it one “round” for clarity’s sake. Yes… that was round ONE. Now do it two more times. Note: It helps a lot if you have a training part-ner change the bench angle so you can stay seated and keep the dumbbells in your hands. Doing it alone is slow and cumber-some. For poundage, youre going to have to go MUCH lighter than usual. Although I don't train heavy pecs anymore, last time I did, I was doing 6 reps with 125s on the incline. So for this program I took about 50-60% of that; 70 lbs on workout 1, 75 lbs on workout 2,and 80 lbs on workout 3. On the last one, I had to drop to the 75s to finish all 3 rounds and even then I needed some forced reps to-wards the end.

You may need to decrease the weight on the 2nd or 3rd round, but if at all humanly possi-ble, do NOT reduce the weight during each round. Doing all four angles at the same poundage is the whole idea.

==> continued

Build a Bigger Chest in 3-4 Workouts or Less By Tom Venuto, NSCA-CPT, CSCS

www.BurnTheFat.com

Build a Bigger Chest in 3-4 Workouts or Less By Tom Venuto, NSCA-CPT, CSCS

www.BurnTheFat.com

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What may happen, especially if you even slightly overestimated your starting pound-age, is that reps may drop with each angle change within a round. First angle - 6 reps is easy. second angle, a little harder, but still no problem. Third angle, you might only squeeze out 5 reps or hit honest failure on the 6th rep. 4th angle (flat), you might hit total failure on the 4th or 5th rep.

Now this is also where a training partner comes in. This routine should not be at-tempted without a spotter. Sorry, but you are a dork if you try to do this without a spotter. This program causes HONEST muscle failure (I’ll explain that in more detail shortly), so you need the spotter for safety, but moreover, you will need a spotter’s as-sistance to com-plete forced reps, at least on the final round or two, if not the first round. In general, forced reps should not be over-used, but they play an important part of this program.

Ok, where were we? Oh yeah, you just finished your 3rd round. You might be finished! Yeah. some people will be DONE, KA-PUT, ZONKED, BONKED, NUKED, GAME OVER, after 3 rounds of that (think about it - that was 12 sets, disguised as 3 sets!) How-ever, for those who want the full course…. come with me and lets finish off those pecs with the pump (oh, you thought were al-ready pumped… heh.. just wait…you’ll see what a pump is!)

The second exercise (exercise B) is going to be an isolation exercise.. ie., DB flye, cable cross-over, machine flye (pec deck), etc., and you will perform 20-25 reps, non stop in piston-like fash-ion. use a steady quick tempo, but not so fast that you use momentum.

This isolation /pump exercise will change with every workout:

B1 Workout 1: standing cable crossover

2-3 sets, 20-25 reps

B1 Workout 2: machine flye or pec deck

2-3 sets, 20-25 reps

B1 Workout 3: decline dumbbell flye

2-3 sets 20-25 reps

B1 Workout 4: flat bench cable flyes in ca-ble crossover machine

2-3 sets, 20-25 reps

That’s it! That’s the whole program. Three rounds of multi-angular rest pause, then finish your workout with 2-3 sets of 25 reps on a pumping, isolation movement.

This routine is per-formed within a standard bodybuild-ing type of split, so it should be done once in 5-7 days, no more. You would probably do another body part after chest,such as bi-ceps or triceps, de-pending on how you organize your split routine.

I would recommend advanced body-builders use this

program a couple times a year if and when they need a boost in chest development. This is not the type of program you would use all the time. You would burn out and overtrain.

There’s one more very important part of this routine - progression.

On the Incline Dumbbell Presses, you will increase the poundage with every workout. Keep in mind, you will not be able to com-plete all 3 rounds at all 4 angles for 6 unas-sisted reps.

==> continued

Build a Bigger Chest in 3-4 Workouts or Less By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com

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On the Incline Dumbbell Presses, you will increase the poundage with every workout. Keep in mind, you will not be able to com-plete all 3 rounds at all 4 angles for 6 unas-sisted reps. Its going to get harder each time, even as you get stronger. You may have to use a spotter more with each pro-gressing workout. You may also find that on workout 1 or workout 2, you can complete all 3 rounds with the same dumbbells, but on workout 3, by the 2nd or 3rd round, you have to drop the weight or you’ll barely be getting 2 or 3 reps.

Now let me re-emphasize the importance of a spotter. Theres something thats going to happen when you do this routine that does not happen often. You will hit what my train-ing partner and I call “HONEST FAILURE.” This means that your muscles literally fail, or give out right underneath you. Mind you, this is not something you would usually aim for, but that’s just the nature of this program and this is only a 4-workout high intensity “shock” type of routine.

When I say your muscles will give out, I mean that literally. On the last rep or two of 3rd or 4th angle, of the 2nd or 3rd round, your arms may literally buckle underneath you. That’s honest failure.

You see, there are several types of failure… First there is “sissy failure”.. that’s when there is a lactic acid burn or a fatigue in the muscle (you’re tired) and because it hurts or youre tired, that causes you to stop. Thats sissy failure (sarcasm).

Then you have positive failure. This is where you can no longer push the weight up in a concentric motion, but you are still able to lower the weight and exert an up-ward force against the weight. For example, you’re bench pressing and you hit the “sticking point,” but you are holding that bar at the sticking point (its not coming back down), and you’re still exerting force to push the bar upward, but the bar simply isn't moving up!

Then you have honest failure. This is where the muscle simply gives out.. it buckles. you

have reached concentric and eccentric fail-ure. This type of failiure is rarely discussed. In fact I don’t recall anyone ever writing about it except for Arthur Jones and Elling-ton darden and the rest of the High Intensity Training (HIT) camp.

Rarely does any bodybuilder tread in this territory, and for good reason, as it is really not necessary and can be dangerous for anyone but a veteran who knows what the heck he is doing - and all the kidding aside for a moment, Im serious about this. Its no

joke if your chest and arms give out from underneath you and you dump a 70 or 80 pound dumbbell on your face. (you do like your teeth, don’t you?)

However, as a technique you use on rare occasion for a shock routine that breaks through progress plateaus, that untrodden territory is there… for those who dare. There is something about this particular program (multi angular rest pause) that takes you there. You've been warned! Train hard, but be safe!

Now, go out there and get jacked!

Tom Venuto, NSCA-CPT, CSCS

Lifetime Natural Bodybuilder

www.BurnTheFat.com

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and in-crease your metabolism by visiting: www.burnthefat.com ()

Video:

5 Minute Tone Back & Chest

Spring Allergy Management - 4 Ways to Cope Emotionally With Spring Allergies By Debbie Davis (Article Source: http://EzineArticles.com/?expert=Debbie_Davis)

Seite 12 H E A L T H

Spring is coming and nearly everyone else in the world is looking forward to shedding their winter coats, and taking to the out-doors to enjoy picnicking, gardening, or walks in the park. You, on the other hand, are dreading the arrival of the season that brings itchy eyes, sneezing, and conges-tion. And not just because of the physical symptoms, but because of feeling left out. Here are 4 things to do that will help you look forward to spring too.

Celebrate Spring Somewhere Else - If you live in a city that is a hotbed for spring allergies because of the trees and flowers native to your town, you don't have to cele-brate spring where you live. Plan a trip up north where spring has not yet sprung, and enjoy the last bit of snow, or skiing. Do some research, and plan a cruise so you and your family are gone for a couple of weeks during the height of the season. For a less costly trip, plan to use a friend or relative's home (who lives in a more allergy friendly location) as a base for sightseeing, shopping, and exploring a new town.

Start Your Own Club -There are an esti-mated 10 million Americans who suffer from indoor and outdoor allergies, and if you live in a city that is known to have high pollen count in the spring, there are hun-dreds, perhaps thousands of others in your town in the same boat with you. A weekly book club, or lunch club can be done inside in a controlled environment and still allow you to look forward to socializing with oth-ers during the season. Talk with friends and neighbors about what you want to do, and you'll be pleasantly surprised at how many others that you know have the same need.

Get Fit Indoors -Join a fitness center where you can run, swim, pump iron, and socialize with others who have fitness as a common goal. Use your time indoors to tone your muscles, build your endurance, and shed any extra pounds that have climbed aboard since the holidays. Come

summer, you'll be the envy of all you meet when you put on your bathing suit and head for the beach.

Volunteer - Even though living through allergy season can literally be a pain, set aside time each week to turn the focus from your problems to those of others-and sadly, there are plenty of people who are less fortunate these days. Choose a charity where you can work indoors and volunteer for several hours a week. Your job can be as simple as answering their phones, help-ing with mailings, working at a church, or preparing food for the homeless. There is no shortage of ways that your community can benefit from your help. (And there's

another club idea-a volunteer club!) After volunteering, it will be easy to dwell on how much you still have to be thankful for.

An excellent way to manage your allergy in your home or office is to remove airborne triggers from your air. PurerAir.com offers the Allergy Machine Purifier which can be seen at http://purerair.com/allergy_machine.html

Article Source: http://EzineArticles.com/?expert=Debbie_Davis

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