1. KieFit Journal
May 2010
Count Down To
Fitness Success
And Keep Your
Motivation Drive Alive
Powerful Training Video:
„Get fit for summer“
How to Gain Muscle Mass on
3 Meals a Day
Design your body with
„The Razor Sharp Abdominal Workout“
2. JOURNAL
KIEFIT
HEALTHY AND
HAPPY LIFE!
MAY 2010
ISSUE: Design Your Summer-Body!
3 Hello KieFit Jorunal Fans,
COUNT DOWN TO
+ It's May 2010 and here is the new edition of KieFit Journal. Your free online publica-
FITNESS SUCCESS
AND KEEP YOUR 4 tion about weight loss, muscle building and fat burnining workout tips.
MOTIVATION DRIVE
ALIVE
The summer season Is coming is knocking on your door! There are only a few
TRAINING VIDEO: weeks until you can go out your airy clothes and enjoy the bright sunshine.
GET FIT FOR SUMMER 3
WEIGHT TRAINING
WORKOUT Now imagine you do it with a hot and perfect beach body.
HEALTH TIPS FOR 5
You have several ways to get going with a diet and training program to motivate
IMPROVED WEIGHT yourself to get in shape quick.
LOSS
One way is described in the Article "Count Down To Success And Keep Your Motiva-
HOW TO GAIN MUSCLE 6 tion fitness drive by Tom Venuto”, a natural bodybuilder which teaches you how to
MASS ON 3 MEALS A DAY burn fat without drugs or supplements. Read more on page 3.
Within KieFit Journal you can begin immediately with a powerful and sexy video
powered by Suzana of.BodyRock.tv on page 3.
But be careful, Suzanna will rock your body! Play the video and you will understand
what I mean!
Make your dream come true of six pack abs!
Get up and start here on Page 8. Build razor sharp abs with the abdominal workout
RATING THE ENERGY 7 by Vince DelMonte, specializes in teaching how to get a six-pack abs and build mus-
DRINKS
cle, without drugs and supplements. NO EXCUSES fulfil your dream start
NOW! ;-)
8
THE RAZOR SHARP -
ABDOMINAL WORKOUT Proper nutrition is very important on your way to a great, hot and razor sharp
1 beach body. Read all what you need to know on pages 3 to 12.
0
Now you have all information necessary. Common let’s rock your way to a great
WORKOUT VIDEO:
MUSCLE BUILDING IN A
beach body NOW!
RUSH - WEEK 2 9
(WORKOUT PROGRAM Enjoy reading.
FOR BUILDING MUSCLE)
Heidi
1
RECOVERY NUTRITION 1
GUIDELINES AFTER
-
HARD EXERCISE
1
2
TRAINING RESSOURCE 1
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3. COUNT DOWN TO FITNESS Seite 3
Count Down To Fitness Success
And Keep Your Motivation Drive Alive
By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com
There are many fantastic ways to get fo- Video:
cused and motivated to begin a diet or ex-
ercise program, but often the most difficult Get Fit For Summer
thing to do is keep that drive and ambition Weight Training Workout
alive for more than a few weeks and see
your goal through to completion.
Within just weeks of starting, many people
have already hit their first snag or setback,
and as a result, have slipped backwards in
the mental focus and motivation depart-
ment. Setting goals in writing is an essen-
tial step to success, but how do you stay
focused on them? One technique I have
used ever since my very first bodybuilding
competition 18 years ago, is...
The "contest countdown calendar."
I have used it ever since, through 28 com- T-minus 117 days....
petitions and it will work for you too, for any
fitness goal. T-minus 116 days...
I purchase a desk or wall calendar - the T-minus 115 days....
I
type that shows each week stretching hori- also fill in my workouts for the entire 3-4
zontally across the page with an open month period, which is the typical length I
block of space for each day. allow for my mid-range goals like contest
prep.
After I set my goal and place a deadline on
it, I do NOT stop there. I take out my calen- you would be shocked - pleasantly so - just
dar and start counting backwards from my how focused this keeps you. Even better
target goal deadline to the present day. still, you get MORE and MORE motivated
with each passing day you countdown be-
cause the deadline is getting
closer
Deadlines are absolutely critical to
your success. Little gets done
without deadlines.
There is a saying in management
and psychology that "work will al-
ways expand to fill the time al-
lowed for it's completion."
>> continued
4. COUNT DOWN TO FITNESS Seite 4
Count Down To Fitness Success
And Keep Your Motivation Drive Alive
By Tom Venuto, NSCA-CPT, CSCS -continued-
www.BurnTheFat.com
Remember term papers in school? when
you were given a term paper assignment
and you had the entire semeseter to do it,
did you run home that first night and get
crankin on it?
How about after a week? two weeks? A
month? TWO MONTHS?
probably not, eh?
If youre like most people, you put it off until
the last minute and you barely got it turned
in on time. In fact, there are always a few
people who pull all nighters the night before!
Alas, the power of the deadline!
In your fitness endeavors, if you dont have
IMPENDING deadlines that give you that
twinge in your stomach that says "take ac-
tion now, or else!" then you find it very easy
to say to yourself, ' I have plenty of time so
this one cheat meal doesnt matter... it
doesnt make much difference at this point if keeping you motivated, on track, and on
I skip this one workout... I have time to schedule. You'll come in for a landing on
make it up..." your goal deadline date like an F-16 landing
on an aircraft carrier.
And then, just like the term paper, you are
scrambling at the last minute to reach your I just did my countdown calendar earlier this
weight goal. But in the case of a your body, week... T minus 117 days til my next body-
the consequences are more severe and building competition, and thanks to this sim-
painful than just a bad grade or late penalty. ple but powerful technique, I'm already fo-
cused like a laser beam and have been
Inevitably, you succumb to crash dieting making steady progress without so much as
and overtraining or other unhealthy fast- a hiccup...
weight-loss madness, which eats up your
own muscle like a hungry cannibal and Don't under-estimate this simple tech-
sends you spiraling into the dark pit of meta- nique... Give it an honest test... because it's
bolic damage and the inevitable plateau and often the simplest motivational techniques
weight gain that follow. that are the most powerful of all!
But the solution is so simple: Count your
way down to success!
About the Author:
Don't stop with setting goals. Put your goal
Tom Venuto is a natural bodybuilder and author of the
countdown on paper, review your goals #1 best selling e-book, "Burn the Fat, Feed The Mus-
every single day, AND know, every single cle,” which teaches you how to burn fat without drugs
day, how many days there are until your or supplements using the little-known secrets of the
target goal date. You will stay more con- world's best bodybuilders and fitness models. Learn
how to get rid of stubborn fat and turbo-charge your
sciously focused and even better, your un- metabolism by visiting: www.burnthefat.com.
conscious mind will go to work for you in
5. WEIGHT LOSS TIP Seite 5
Health Tips For Improved Weight Loss
By : Dane Fletcher
This article is going to help you lose weight energy and in order to do this it will start burn-
fast. If you have been encountering difficulty ing muscles instead of body fat. This will
in losing weight then you need to follow the cause the percentage of your body muscles
concepts which will be explained in this arti- to deplete. As a result of the depletion of body
cle. You can be able to achieve fast weight muscles your body metabolism is going to
loss for the summer. If you are overweight slow down. If your metabolism slows down
you tend to become very self conscience you will not be able to burn a lot of calories
about your appearance. That is the more and this will make you gain weight. Fad diets
reason why you need to lose weight because therefore will make you gain weight because
of two reasons the first on being it compro-
mises your body metabolism and the sec-
ond reason is that it increases your food
cravings.
In order to prevent your body from going
into starvation mode you should take a
diet which is based on a balanced nutri-
tion. A balanced diet should contain carbo-
hydrates, proteins and vitamins. Your diet
should however not contain plenty of car-
bohydrates because they contain a lot of
calories which will be converted and
stored as fat by the body. However the
reduction in carbohydrates should be cou-
pled with an increase in proteins in your
diet. Proteins are the building blocks of
muscles and in order to lose weight you
it will also help you boost your self confi- need to increase your lean body muscles.
dence. If you do not like the way your body Lean body muscles lead to an increase in
looks you are more likely to suffer from psy- your body metabolism and this will make you
chological issues such as low self esteem, burn more calories.
low self confidence which could lead to se- You need to lift
vere depression. Therefore when you lose weights as well
weight you not only manage to improve your so that you in-
body physique but in the process you also crease your
improve your psychological health as well. lean body mus-
cles as well as
Being overweight does not only help you in- perform aerobic
crease your psychological health but your exercises so
general health is also improved. that you can
The presence of a lot of body fat has been rev up your
known to lead to various health complications body metabo-
such as high blood pressure, heart ailments, lism and burn
and high cholesterol levels. All this conditions more calories.
can greatly affect your sense of well being. If
you are overweight the following conditions
are the more reasons why you need to lose
weight.
Author Resource:- Dane Fletcher is the world-wide
authority on bodybuilding and steroids. He has coached
In order to lose weight fast you should not go
countless athletes all over the world. To read more of his
on fad diets. Fad diets usually recommend
work, please visit either www.BodybuildingToday.com or
that you drastically reduce your carbohydrate
www.SteroidsToday.com
intake. As soon as you reduce your calorie
intake drastically you will force your body to Article From Article Health And Fitness
go into starvation mode. When the body is in
starvation mode it will start to conserve
6. HOW TO GAIN MUSCLE MASS Seite 6
How to Gain Muscle Mass on 3 Meals a Day
By Nick Nilsson
For those who work for a living, it can be ex- That's the plan! It's nothing complicated, of
tremely tough to get course, but I've been using this type of eating
and training schedule for a long time and it's
the 5 or 6 meals a day often recommended. been extremely effective for me.
I've got a plan that
If you can squeeze in a few small snacks dur-
can help you get the calories you need on ing the day, go for it! But if you don't have
time for 5 or 6 meals a day, don't stress about
limited time (and appetite!). it. Your body can cope and you can definitely
Three square meals a day...breakfast, lunch still make great progress!
and dinner. Can a person achieve great mus-
cle-building results with just three meals a
Nick Nilsson has a degree in Physical Education and
day? Psychology and has been innovating new training tech-
niques for more than 18 years. Nick is the author of a
Absolutely...and I'll tell you how. number of bodybuilding books including "Muscle Explo-
sion! 28 Days To Maximum Mass", "Metabolic Surge -
It's all about meal timing and quantity. Rapid Fat Loss," "The Best Exercises You've Never
Heard Of," "Gluteus to the Maximus - Build a Bigger Butt
Before I get started, please note it IS very NOW!" and "The Best Abdominal Exercises You've
Never Heard Of", all designed to maximize the results
true that you're better off eating smaller, more you get for the hard work you put into your training.
frequent meals, both for muscle building and
fat loss. I'm not going to argue with that. Be sure to grab your FREE copy of Nick's 30-day "Dirty
Little Secret Program for Building Muscle and Burning
The problem arises because many people Fat FAST," available at betterU !
simply CAN'T get more than 3 meals day.
Here's my solution...
1. Plan to train in the late afternoon/early eve-
ning, if you can. For our meal timing, this will
be the best option.
2. Have a moderately large breakfast...eggs,
oatmeal, broccoli...whatever else you nor-
mally eat. Breakfast is the second most im-
portant meal of the day (for our purposes
here, at least) and it's not going to be your
biggest.
3. Have a medium-sized lunch...at this point,
you're looking to not overload your digestive What's Good About a Fat-Loss Program
system with food (you already did that with Where You Finish At the Same Weight You
breakfast) because you'll be training fairly Started?
soon.
That's easy... when you gain pounds of mus-
4. Do your workout and have your post- cle while you're losing pounds of fat!
workout shake.
Under the right training and nutritional condi-
5. DINNER is going to be your biggest meal tions, your body has the capability of actually
of the day. Because your body is primed to building muscle while burning tremendous
take full advantage of whatever you eat after amounts of fat. In fact, under these condi-
training THIS is the time to load up. You tions, your body can actually use your own
should get at least half your days calories or bodyfat to provide the energy for building that
more in this meal...overloading calories like muscle, practically DOUBLING the speed of
this is extremely anabolic and your body will fat loss!
thrive on it.
Want to learn how to do it?
6. Next day, repeat.
Click this link RIGHT NOW! HERE!
7. BODY BUILDING WORKOUT Seite 7
Rating the Energy Drinks
By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com
Energy. Everyone wants more #3 - Coffee: Having never had it's important part of your nu-
of it. And it's as easy to get as a coffee in my life, I'm not trition plan. While I admit, it
heading down to the corner sure it's fair of me to pass will never compare to a caf-
store...All we need to do is judgement on this beverage. feine-based beverage for giv-
slam down a Red Bull. Or a But I'll say this...a cup of cof- ing you that mental wake-up,
Gatorade. Or a coffee. Or so fee each day is not going to in the big picture, water is the
the ads say. kill you. go-to drink.
But if you depend on the caf-
But which of these is really feine to give you your morning Unfortunately, despite all the
the best energy drink? The get-up-and-go, maybe you messages about H2O, I know
answer, of course, is below… should do a little lifestyle re- a lot of the Turbulence Train-
view. ing clients still do not drink
Perhaps there are some enough water.
Now when people talk about
energy drinks, they are often things you can change to give
simply referring to products yourself more energy without I'm a big proponent of 12
relying on a caffeine fix? And glasses per day - I drink more
that contain caffeine. After all,
when someone is describing you're probably getting a lot than that and immediately
their energy levels, they are more caffeine than you bar- notice sluggishness when I
gain for if you get your coffee am unable to do so. I encour-
really talking about their level
of mental alertness. So we'll from the well-known coffee age you to monitor your water
limit our discussion today to shops. intake and determine your
that: what drink gives you the #2 - Green Tea: True, this optimal level for alertness.
best and longest-lasting en- beverage does contain caf-
ergy levels. feine, but it does so in rela- Use the Turbulence Training
tively smaller amounts than Lifestyle to increase your en-
coffee. ergy.
#5 - At the bottom of our list
are those sugar and caffeine
In addition, you should be Sincerely,
"energy drinks" such as Red
Bull (and even cola). able to find naturally decaf-
Craig Ballantyne, CSCS, MS
feinated Green Teas (avoid
The problem with many en- Author, Turbulence Training
ergy drinks is that they con- Green Tea that has been de-
tain too much sugar and/or caffeinated via an P.S. There are other ways to
too much caffeine. So while "acetylation" process - this increase your energy…
the short-term effects are might also remove the healthy
huge increases in energy (i.e. phytochemicals in the tea). Beverages aren't the only way
feeling wired or even jittery - And of course, go organic if
to boost your energy and im-
even to the point of nausea), you can. prove your health.
after an hour or two you'll
About the Author
crash and burn, and more NOTE: All teas are healthy.
than likely be ready for a nap - Green Tea may or may not be The right workouts will boost Craig Ballantyne is a Certified
or as those marketing ma- healthier than traditional teas. your brain power...and your Strength & Conditioning Specialist
and writes for Men's Health, Men's
chines prefer, another "energy Green Tea is a super close metabolism. Fitness, Maximum Fitness, Muscle
and Fitness Hers, and Oxygen
drink". second place to our win- Exercise shouldn't dominate magazines. His trademarked
Turbulence Training fat loss work-
ner...and research suggests your life...instead, it should outs have been featured multiple
support your lifestyle. So let times in Men’s Fitness and Maxi-
#4 - Sports Drinks: Give these that several cups of the tea mum Fitness magazines, and have
me show you how to spend helped thousands of men and
guys credit, they've convinced are necessary each day to women around the world lose fat,
less time in the gym while still
the world that we need to re- receive the full health bene- gain muscle, and get lean in less
than 45 minutes three times per
fits. having an increased energy
fuel with what's essentially week. For more information on the
level for your endless projects Turbulence Training workouts that
uncarbonated soda pop. Now will help you burn fat without long,
at work and at home... slow cardio sessions or fancy
unless you're performing an #1 - Filtered Water: There's equipment, visit
exercise of more than an no way that water is going to www.TurbulenceTraining.com
hour, you don't need this liq- lead to an energy crash. And
uid sugar.
8. SHARP ABDOMINAL WORKOUT Seite 8
The Razor Sharp Abdominal Workout
By Vince DelMonte
If you could sculpt one body part to perfection Learning how to get a six-pack does not re-
for next summer, what would it be? Let me quire thousands or even hundreds of crunches
guess – six pack abs! I don't know anybody a day. So much for the Brittany Spears ab
who does not want to shrink their waistline, workout! Crunches are decent but totally
lose body fat, eliminate lower back pain and overused and associated with more being bet-
develop a jaw-dropping set of rock-hard six- ter. Crunches are a very general exercise,
pack abs. Building eye-popping abdominals and general exercises get general re-
is not the hardest thing to achieve in the world sults. Excessive floor crunches shorten the
but it's definitely not the easiest either. abdominal wall, pull your head forward and
emphasize poor posture. They also involve a
Before you can start learning how to get six- very low level of stimulation which neglects
pack abs and discover the truth about what it adequate muscle-fiber recruitment.
really takes to build a beach-worthy abdominal
section, you must first expose the lies, myths Learning how to get a six-pack does not in-
volve starvation diets. Starvation diets starve
the muscle when you should be feeding the
muscle instead. Guess what happens when
you starve your body? Your metabolism shuts
down out of survival and causes your body to
store fat. Your body must get energy from
somewhere, so guess what gets sacri-
ficed? That's right, your precious muscle
which is, in fact, responsible for maintaining a
high metabolism. Starve your muscle - great
logic!
Learning how to get a six-pack does not re-
quire fat-burning pills. What did the last
weight loss pill you bought do for you? The
same thing the next one is going to do – noth-
ing! Except give you a thinner wallet but not a
thinner waist line. The entire concept of taking
and rumors. Before we talk about how to get pills to 'burn fat' is built on a sandy foundation
six-pack abs, the right way, we must re- and misleading because diet pills only treat
program your hard drive and empty the trash the symptoms and not the root cause. Without
can of garbage you have been fed. focusing on the root problems of a flabby mid-
section, like poor nutrition, a crazy lifestyle and
Because of all this hyped-up and misguided improper training, you will just end up where
information – even among so-called 'fitness you started – farther away from having a six-
experts' – you should be skeptical of all ab- pack for summer instead of closer.
dominal training equimpment and pro-
grams. Let's first eliminate the top four ways Just Because You’re Skinny Does Not
not to get a six-pack: Mean You Will Have A Six-Pack
Learning how to get a six-pack does not re- The volume of interest I receive from skinny
quire expensive workout equipment promoted guys who wish to build their mid-sections is
through obnoxious infomercials. You can't flick more than enough evidence to disprove the
on the TV anymore without seeing two new false reality of “I should be able to ‘see’ my
abdominal exercise machines being promoted abs if I have low body fat.” I'm sure you know
at once. There are so many of them that if of a friend who is completely scrawny, yet,
you get suckered into these 'ab workout' gim- without a shirt on he, has zero abdominal defi-
micks, you will be broke quicker than Ben nition! To me that would be salt on an open
Johnson sprints the 100 meter dash! And get wound.
this: Of the $520 million dollars a year spent
on exercise equipment, abdominal machines >> continued
get a $208 million dollar piece of the pie!
9. SHARP ABDOMINAL WORKOUT Seite 9
The Razor Sharp Abdominal Workout
By Vince DelMonte - continued -
Abdominals Are A Muscle, Too! Prioritize By Frequency Video:
Muscle Building In A Rush - week 2
You want your arms to be bigger, your shoul- What's going to receive better (Workout Program For Building Muscle)
ders to be broader and your chest to be fuller, results? A muscle group that is
correct? And what is the solution to making trained one time a week or two
these muscle groups increase in size? High times a week (assuming you
intensity weight training, overload, consistency recovered prior to the second
and a healthy surplus of calories. Starting to workout commencing)? Of
sound familiar? course, the muscle that is
The same goes for your abdominals. Your ab- trained 2x a week. The more
dominals are a muscle group that requires the stimulus on a muscle, the more
same formula and attention and are not any growth. That is why professional
different from other muscle groups. For some athletes are professional
reason many consider abdominals to be a athletes. They have conditioned
'special' body part that requires a different set their bodies to such a high
of rules and a completely different formula for amount of stress that they are able to train ...week 1 -HERE!
training. Abdominals were not given a 'secret more frequently.
code' to crack. To get thick, dense abs – the How often you train your abdominals is based
ones that 'pop' out - you must train them with on the inverse relationship of intensity and vol-
intensity and overload. Here are some
practical tips you can apply to your program soume. The harder you train your abs, the more
that you can be the 'man' or 'gal' at your gym rest they need. The less intense you train your
with a ripped and muscular six-pack. Then I abs, the more frequently you can train them! If
will provide a sample program! your goal is rehab or injury prevention, then
you will be able to train them often with more
Prioritize By Sequence frequent and lower loads. If your goal is to
make your abs more muscular and dense,
If your abs are your worse body part, then why then a higher load and less frequency would
do you keep training them last, at the end of be ideal. If your goal is maintenance, then a
your workout? Which muscles group will re- medium load and frequency would be ideal.
ceive the highest priority when you train? The Refer to this table:
ones done at the start of your workout or the
ones done at the end of the workout? Purpose Frequency I ntensity Volume Reps
Of course, the exercises done at the start of Endurance/
the workout while you have the most energy Conditioning 5-7x a week Moderate 1-4 sets 50-100
Hypertrophy 4x a week High 6-12 sets 8-12
and focus. If abdominals are the muscle group
you wish to prioritize, then don't be afraid to
disagree with the 'experts' who say “Never If building a sexy six-pack is on your 'to do' list
train your abdominals first because you'll for 2008, then start training abdominals 2-4x a
weaken your core muscles for the rest of your week. I will teach you in a moment how to split
workout…”. I completely disagree with this and your abdominals up into two different days
often reply, “Show me the evidence.” The typi- based on movement.
cal response is “Nobody does abdominals Your Genetics and Abdominals
first…”. That is pure BS. This just supports the
notion that many people who work out don't Right now some of you can see a perfectly set
ever question what they hear or do. They want of staggered abs that are wide and thick and
to be spoon-fed answers and follow the trends separated by a line down the middle.
of others without thinking for themselves.
I ALWAYS train abdominals first in a workout if >> continued
they need the highest attention.
10. SHARP ABDOMINAL WORKOUT Seite 10
The Razor Sharp Abdominal Workout
By Vince DelMonte - continued -
Some of you have the classic four-pack which Even though you are training each movement
is four big abs with a smooth lower sec- twice per week, you will perform different exer-
tion. Some of you have tiny cubicle boxes cises for each workout.
sitting high on your abdominal wall. Some of Use a Variety Of Functional Exercises
you have the picture perfect eight-pack that
makes people's jaws drop. The Top 3 Hip Flexion Exercises:
Like every muscle group, all you can do is 1. Lying Hip Raise
train them as heavy and hard as possible and 2. Incline Hip Raise
hope your genetics take care of the rest. You 3. Hanging Hip Raise
can't change the shape or alignment or sepa-
ration of your abs. You can't move them The Top 3 Trunk Flexion Exercises:
around and place them where you want 1. Swiss Ball Crunch
them. Your genetics will affect to which de- 2. Weighted Swiss Ball Crunches
gree they “pop” out and to which degree they 3. Weighted Cable Crunches
stay smoother or flatter.
The Top 3 Rotation Exercises:
The good news is that abdominals are ab- 1. Russian Twist
dominals and when your body fat levels are 2. Weighted Russian Twist
around 5-7% you are guaranteed to impress
3. Weighted Cable Crossover
people, including yourself, with a set of hot-
looking abs. Even though genetics play a The Top 3 Lateral Flexion Exercises:
huge role in how they look, it's important to 1. Lateral Flexion on back extension machine
know how to train them to make them look 2. Lateral Flexion with medicine ball over
their best. head
Divide Your Abdominals into Two Separate
Workouts for Best Results Razor Sharp Abdominal Workout 2:
To train your abdominals safely and effectively
you must know the basic movement patterns Exercise Sets Reps Tempo Rest
Side Bends
of your abs and train them within all sub- Dumbells 1-4 8-12 311 -
categories: Overhead
Oblique Crunch 1-4 8-12 311 -
• Truck Flexion (upper abs) Side Bends
Dumbells 1-4 8-12 311 -
• Hip Flexion (lower abs) Overhead
• Rotation (obliques) Lateral Raises on
• Lateral Flexion (obliques) Back 1-4 8-12 311 1-2 minutes
Extension Machine
The majority of books and articles you have
read revolve the bulk of the ab exercises
around the trunk flexion that is better known Conclusion
as 'upper ab' exercises. A full sit up is a per-
fect example of this. As said earlier, buiding razor sharp abs is not
the easiest task in the work but nor is it the
Bill Starr in his 1976 classic ‘The Strongest hardest. The above abdominal exercises will
Shall Survive’ wrote that the abdominals “… help you build a deeply separated and evenly
can be strengthened in a wide variety of ways. placed set of abs in little time. The truth is that
Sit-ups of all types, leg raises, truck rotation if you can't see your abs, then the best exer-
movements all involve the abdominal muscles cise for your abs will be better diet.
to a different degree…”
I wouldn't be surprised if the abdominal pro-
gram you are following right now is based on
one movement - trunk flexion. I am guessing About the Author:
that your primary goal is actually to have a
well-defined and sculpted six-pack, so I have Skinny DelMonte is the author of No Nonsense Muscle Building:
Vince
Guy Secrets To Insane Muscle Gain found at http://
provided a sample abdominal program to www.VinceDelMonteFitness.com
break it up into a four day program:
He also specializes in teaching skinny guys how to get a six-pack
A B C D and build muscle, without drugs, supplements and training less
TrunkFlexion Rotation Trunk Flexion Rotation than before with his program found at YourSixPackQuest.com
Hip Flexion Lateral Flexion Hip Flexion Lateral Flexion
11. NUTRITION GUIDELINES Seite 11
Recovery Nutrition Guidelines After Hard Exercise
By Nancy Clark, MS RD CSSD
If you are an avid athlete, • Swimmers competing in restrict by day and exercise
you've undoubtedly noticed two events at a meet on empty; you'll have poor
the latest hype surrounding • Triathletes doing two-a- workouts.
recovery nutrition. The sports day workouts
supplement industry is bom- Carbohydrates
barding us with commercial ... and yes, even ...
recovery foods and fluids that The compulsive exerciser To replenish depleted blood
generally offer some combi- who spends too much time at sugar and muscle glycogen
nation of carbs and protein. the health club. stores and recover from the
demands of strenuous exer-
Questions arise: How impor- cise, your should plan to con-
You'll be able to perform sume carbohydrates as soon
tant is proper nutritional re-
better during repeated bouts as tolerable, preferably within
covery? And how essential
of hard exercise if you have 30 minutes post-exercise.
planned your recovery diet Muscles rely on carbs for
are these products to your
and have the right foods and fuel, so think again if you are
performance? The purpose of
fluids readily available to ade- on an Atkins-type low-carb
this article is to help you re-
quately replace calories, car- diet.
fuel appropriately after your
bohydrates, protein, fluids
workouts and optimize your
and sodium. Athletes who weigh 100 to
performance.
200 pounds need 75 to 150
Calories grams (300 to 600 calories)
If you are a fitness exerciser-- of carbohydrates repeatedly
an athletic person who works If you are tired, time-
every two hours, for six
out three or four times a crunched and without a nutri-
hours. The trick is to plan
week for 30 to 60 minutes-- tion recovery plan, you might
ahead and have the right
you foods
can and
be fluids
less read-
fo- ily
cused on recovery nutrition available for frequent snack-
than the athlete who works to have trouble consuming
ing. Otherwise, you may ne-
fatigue one or two times a enough calories (as well as
glect your recovery diet by
day. Your body does not be- carbs) and fail to replace de-
mindlessly eating nothing--or
come depleted during fitness pleted glycogen stores. A
whatever is around: dough-
workouts, plus you have simple solution is to quench
nuts, burgers, hot dogs, na-
plenty of time to refuel before your thirst (and abate your
chos, chips, and other high-
your next exercise session. hunger) by drinking less wa-
fat choices that fail to refuel
ter and more cranberry,
your muscles.
grape or any other appealing
But if you are an athlete who fruit juice. Juices provide the If you have trouble tolerating
exercises to exhaustion, does fluid you need, as well as
double workouts and needs solid food after working out,
carbs and calories. experiment with liquid recov-
to rapidly recover from one
exercise bout to prepare for ery foods, such as Instant
the next one, your recovery If you are trying to lose Breakfast, Boost, chocolate
diet deserves full attention. weight by restricting calories, milk or fruit smoothies--
your best bet is to fuel ade- excellent sources of carbs
quately by day to ensure and fluids, as well as a little
A few examples include: strong workouts. Then, have protein.
• Soccer players in a a lighter dinner and fewer >> continued
weekend tournament evening snacks. Do not try to
12. NUTRITION GUIDELINES Seite 12
Recovery Nutrition Guidelines After Hard Exercise
By Nancy Clark, MS RD CSSD - continued-
Protein Preventing dehydration dur- Sports drinks are only a weak
Consuming some protein ing exercise is preferable to source of sodium compared
along with the carbs stimu- treating dehydration post- to munching on salty snacks.
lates faster glycogen replace- exercise. To determine your
ment. The protein also opti- fluid needs, simply weigh If you need to rapidly recover
mizes muscular repair and yourself naked before and to prepare for a second bout
growth. Yes, you can buy of exercise within an hour or
after an hour of hard exercise
commercial recovery foods, during which you drank noth- two and are worried about
but you can just as easily and ing. The weight loss reflectsdigestive problems, consum-
appropriately enjoy cereal sweat loss. You can then ing a tried-and-true sports
with milk, fruit yogurt, bagel develop a schedule for drink-drink might be a safe choice.
with a little peanut butter or ing adequate fluids during But if you can tolerate food,
any other sports snacks that exercise to minimize sweat you'll be able to refuel and
offer a foundation of carbs losses and hasten recovery. rehydrate better with higher-
with an accompaniment of carb fluids (juices) along with
A 2-pound per hour loss salty snacks: crackers, pret-
protein (i.e., 40 grams carbs, equals 32 oz. or 1 quart. This zels--whatever else tastes
10 grams protein). can be good and digests comforta-
prevented bly.
by drink-
ing 8 oz. Foods with a moderate to
every 15 high Glycemic Index (i.e.,
minutes sugary sweets, white bread,
of exer- soft drinks, honey) are
cise. among the best choices.
They rapidly enter the blood
stream and are readily avail-
Sodium able for fuel.
When you
sweat,
you lose Rest
some You aren't "being lazy" if you
sodium (a take a day off after a hard
part of workout; you are investing in
salt). You your future performance.
are Your muscles need time (plus
Fluids unlikely to deplete your adequate carbs and calories)
If you've become very dehy- body's sodium supply unless to refuel and heal.
drated (as indicated by you sweat hard for more than
Daily hard exercise optimizes
scanty, dark urine), you may four to six hours. Most ath-
glycogen-depletion, dehydra-
need 24 to 48 hours to totally letes easily replace sodium
replace this loss. Because losses within the context of a tion, needless fatigue and
injuries -- but not perform-
thirst poorly indicates standard American diet that
offers 6 to 12 times the ance!
whether or not you've had
enough to drink, throughout amount of needed salt. But if
the day sip on enjoyable you eat primarily "all natural"
(non-alcoholic) beverages or unprocessed foods, and Nancy Clark, MS RD CSSD (Board
until your urine is pale yellow simultaneously add little or no Certified Specialist in Sports Dietetics)
(like lemonade), not concen- salt to your meals, you might counsels casual and competitive athletes
in her private practice at Healthworks,
trated, dark (like beer). consume inadequate sodium. the premier fitness center in Chestnut Hill
This can hinder fluid reten- MA (617-383-6100). Her Sports Nutrition
Guidebook, new Food Guide for Mara-
Fruit juices, smoothies and tion. thoners, and Cyclist’s Food Guide are
milk shakes offer both nutri- available at www.nancyclarkrd.com. Also
tional and health value, more Eating salty foods (soup, see www.sportsnutritionworkshop.com
pretzels, salted crackers, ta- for information about her online work-
so than sports drinks. For shop. Copyright Nancy Clark, MS, RD
example, orange juice con- ble salt) is an appropriate 2004
part of a recovery diet for
tains 20 times more potas-
most healthy athletes.
sium than Gatorade.
13. TRAINING RESSORCE Seite 13
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