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Kettlebell Combination Exercises Add Variation To Your Physical Training

Joseph Coupal - Friday, September 03, 2010

"Kettlebell" training has arrived and gone mainstream. Kettlebell training is not just for those on the cutting edge of fitness techniques. Kettlebell users range from our brand-new members to our long-time "Group Power" workout class enthusiasts.  The new exercise tool is being picked up by all people, of all ages, in all states of physical health.  What's the buzz here? Read on.

Kettlebells are basically a cast iron weight looking somewhat like a cannonball with a handle. They are used to perform ballistic exercises which combine cardiovascular, strength and flexibility training. They can range in weight from 5lbs to 165lbs. By their nature, kettlebell exercises build strength and endurance particularly in the lower back, legs, and shoulders.  Because kettlebell training increases grip strength, their use is now commonplace in both professional and organized amateur sports training. Many of our members report that is is also quite simply a new and entertaining type of workout.  

By way of example, we'll outline a popular kettlebell exercise for you here.  Remember, as with any new piece of equipment, you must seek out a qualified member of our staff before engaging in the exercise. Of course, the number one reason is your safety, but almost equally important, getting educated by our Answer is Fitness education professionals enables you to maximize the benefit of your time and effort.

Here's a routine that takes 2 or 3 kettlebell exercises and combines them into one. It is an extremely effective routine if you want to really rev up your fat burning, strength training and conditioning all at once.  What you will be doing is the Snatch, Press and Front Squat in that order:

1.   Do a Snatch bring the kettlebell down to your shoulder then
2.   Do a Press bring the bell back down to your shoulder
3.   Do a Front Squat

It is recommended to do 6 reps per side. What you can do is break that up if you want 2 left and then 2 right till you get to 6 per side. Work up to doing 4-6 sets with these. Go through one progression rest 30 - 60 seconds and start again. With experience, strive to cut down on the amount of rest time.

Enjoy your new Answer is Fitness kettlebell exercise.  To your health!  

The "Skinny" on Diet Soda

Joseph Coupal - Wednesday, September 01, 2010

Dieters and non-dieters alike choose diet sodas and other non-carbonated beverages as their beverage of choice.  The general thought is that in the decision of sugar vs no sugar, no sugar wins hands down.  It a no-brainer, right? Not so fast.  It is clearly not that simple. This blog post adds the subject of diet drinks to the other "Healthy Facts" that we list out on the website.

Almost all diet drinks contain NutraSweet (also called Aspartame) or the relatively new sugar substitute "Splenda". Both of these artificial sweeteners are questionable both when it comes to helping one loose weight and stay healthy. Although these artificial sugar substitutes are both FDA approved, independent studies show that the results of ingesting them (drinking them or eating them) over long periods of time can have adverse effects.

Headaches, fatigue, blindness, low immunity, and cancers are just a few of the common diagnoses that have been associated with the long-term cumulative intake of Aspartame. You should research this "guilt-free" substance for yourself to determine if it's something you want to take. Many people think that they are simply eating or drinking NutraSweet-laden foods for a short period of time during a dieting period. If so, the adverse effects wouldn't be SO negative and may seem worth it if it really helped you lose weight.

The bottom line question....can Diet Soda (or any drink with Aspartame or Splenda) help you lose weight? The research is divided. Many independent studies (those NOT funded by the same people who make and sell the diet drinks and the related ingredients) conclude that diet drinks do NOT help you lose weight. In fact, diet sodas and other foods and beverages with Splenda or Aspartame may actually cause you to Gain weight. Many studies conclude that because the artificial sugars are of a different chemical compound than sugar, your brain obviously won't recognize them as such.  You may taste the sweetness but your brain doesn't know that your sweet craving has been satisfied and you may crave sweets and thus consume more sugar than you otherwise might have.

A recent study at the University Of Texas showed that laboratory rats became addicted to aspartame like it was a drug. Even if they were technically full, they kept eating/drinking this solution as their brains were not telling them to stop.  They kept consuming a product, in quantity, that had zero chance of satisfying the brains natural call for substance.
 
So high consumption of both diet and sugar-based sodas is not a healthy life choice.  Neither will help you lose weight.  Neither offers much if anything at all by way of nutritional value.  Therefore, neither have any place as a high-consumption element of your diet.

Come join Answer Is Fitness free for 30 days, and during that time, drop the sodas and start anew with H2O.  Think of the possibilities in just 30 short days!

Seniors: Private Group Training Has Arrived The Answer Is Fitness

Joseph Coupal - Saturday, August 28, 2010

Our friends are dear and are of foundational importance.  Have you ever considered the loving and caring gift of fitness to those who matter most to you?  Our Seniors Fitness Programs at The Answer is Fitness are 100% customizable in both exercise types and intensity.  Imagine the reward if your initiative motivated just one of your friends to turn their health around.

Many seniors don't exercise for the same reason that people of all ages resist physical activity – they think of it as too hard (maybe even impossible), too boring, or they are self-conscious of taking exercise into the public domain.  But in reality, the hardest part about fitness is just getting it started.  In a very short period of time, once physical fitness training becomes a systematic part of our lives, fitness becomes a self-motivating event.  In fact, one tends to feel "empty" when circumstance mandates a missed workout.

It is a proven fact that exercise can help you maintain your health and independence throughout your life.  Imagine looking back and realizing that you were the catalyst in extending your dear friend(s) independent living for years.  We can think of few acts of greater friendship.

Learn more about how the program works on our  "New Seniors Training Class" web page.  Then please give us a call to talk it over. We will be glad to support your initiative to set this up.  We can join you in joint discussions with your friends and set aside all fears and in fact paint for them the genuinely fun and beneficial results of your training together.  Good luck...and to your good health!

The Power of Protein

Joseph Coupal - Saturday, August 21, 2010

The importance of protein is well known to fitness buffs and athletes.  However, many of those struggling with weight and diet should become just as educated about the importance of protein in stemming hunger and caloric intake while maximizing strength and energy.  In this post we’ll offer yet another healthy living fact regarding protein as it applies to both the hard-core athlete and those of us “mere mortals”.

Athletes who supplement protein do so to do so to expedite muscle growth and to maintain muscle mass. The protein supplement can be used both in pre and post-workout.  Protein has always been a indispensable requirement for human growth and maintenance.  However, intense physical activity demands increased intake over and above the recommended daily allowance (RDA) of protein.  According to the Institute of Medicine, the RDA for an adult male is 34-56 grams per day depending on age.  The RDA for non-pregnant or lactating females is 34-46 grams per day.  Athletes go far beyond these RDA’s, but as you might have guessed, we strongly suggest the exact additional intake be based on professional advice.
   
How about you dieters?  How can protein supplements help you?  You should know that protein powder prevents hunger because it is filling.  Unlike carbs, which provide instant energy, they also are consumed comparatively quickly.  Once carbs are consumed, the body's blood-sugar level falls with the end result being early onset of hunger.  Now your off to consume more calories to combat that hunger.  Now protein itself is not calorie free, however, dieters will find in most cases that on average, protein inhibits the onset of hunger for a much longer period of time than carbs.  Less hunger, less calories....it is that simple.  It would therefore be logical and well advised to make some level of direct swap of carbs for protein.  

There are many companies coming out with protein supplements however our job at The Answer is Fitness is not to promote any one particular company.  With that said, any member of the Answer is Fitness staff will be more than happy to discuss protein and give you real examples of how it helps.   As to how much and how often to supplement, we recommend that you talk to your personal trainer, doctor, or dietitian for unbiased and professional advice.   

The Best Way To Loose 20 or 30 Pounds

Joseph Coupal - Tuesday, August 17, 2010

We are often asked about the best way to lose 20 pounds, 30 pounds, or  more  in the fastest way possible. The questions are sometimes from those more concerned with the opinions of others than  they are about truly wanting to improve their own physical and mental health.  They are motivated by an upcoming event, a visit, or some other external motivation.  

There's no simple answer.   Losing that kind of weight in a safe and healthy manner (and keeping it off over time) is a matter of commitment and  self-discipline. So what we tell people, after they discuss the subject with their physician, is to simply set realistic and obtainable goals.   How about starting off with 3 pounds? This is a very realistic short-term weight loss goal for just about everyone. Plus, losing 3 pounds and toning your muscles even in the slightest can have a big impact on the way you look and feel. If you do it right, losing those initial 3 lbs can be your springboard to much bigger weight loss success.

The basis of good advice incorporates five simple steps:

1. "See" what you want. Every day spend some time mentally visualizing yourself losing weight, being confidant, and feeling fantastic. Have a clear image of what you want in mind at all times.

2. Boost your energy. Make sure you have the energy you need to lose pounds quickly by getting at least 7 hours of quality sleep per night, avoiding soda, sweets and other junk foods, and drinking about 60-70 ounces of pure water per day.

3. Cut out white carbs. Stop eating all highly-processed "white" carbs and you could easily lose 3 pounds in a couple of weeks without doing anything else! The worst and most common white carb foods are white sugars and white flours (e.g. white bread, pasta, etc.)

4. Eat protein and plants. The "perfect" meal for fast fat loss is one based around a lean protein, raw or lightly cooked vegetables (especially the leafy green variety), a serving of beans for appetite-killing carbs, and some good fats (e.g. from olive oil or avocado). No sugars, bad fats, bad starches, fried foods, or processed carbohydrates. Most, if not all, of your daily calories should come from lean proteins, oily fish, vegetables, nuts, seeds, raw fruit, and healthy fats. You'll spike your metabolism and you'll be losing pounds every day!

5. Do short, effective workouts. Don't spend hours every week jogging on a treadmill. Instead, do a short, fun, and intense workout every other day or so. Combine weight training with high-intensity interval training cardio. Do full-body workouts and keep them under 60 minutes in length.

Exercising like this will help you lose those 3 pounds in a reasonably short amount of time, while simultaneously toning your muscles in a way that will make it look like you've lost much more.  And remember, you're over the hump when you honestly are doing this for improving what you think of yourself versus what others think. 

Read an assortment of fitness tips out on our "Fitness Education" page.  Good luck...we're your biggest fan!


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