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  1. 1. KieFit Journal June 2009 Fitness Routines vs. Fitness Chaos How to Get the Most Out of Your Confusion Six Pack Abs Workout The Secret To 6 Pack Abs Workout Video: 12 Minute To Six Pack Abs Workout Routines No Pain No Gain: Fitness Myth or Ultimate Fitness Truth? No Equipment Power Workout YouTube Video
  2. 2. JOURNAL KIEFIT HEALTHY AND HAPPY LIFE! JUNE 2009 ISSUE: Get your best Body now! FITNESS ROUTINES 3 VS. FITNESS CHAOS - Hello Fitness Fans! + HOW TO GET THE MOST OUT OF YOUR 4 CONFUSION I am very happy to introduce you to my actual KieFit Journal for June 09. 6 PACK ABS - THE 5 SECRET TO 6 PACK ABS Do you have any fitness routine and want to change it? Daniel ADAPTATIONS TO 6 Mazanec will tell you the advantage of Fitness Chaos on page 2 SPRINT TRAINING and 3. YOGA POSES - FOUR 7 No six pack yet? Vince DelMonte will tell you the secret to get a SIMPLE POSES FOR six pack on page 5. check out the 12 minute video and start right FAST STRESS RELIEF now! NO PAIN NO GAIN: 8 FITNESS MYTH OR ULTIMATE FITNESS + Loose belly fat by drinking water. Read on how to do that, how TRUTH? 9 much water to drink and how water can improve your health on LOSE BELLY FAT BY 10 page 10. DRINKING WATER FAT BURNING BODY- 11 Get tips to get the right fitness equipment which suits your needs WEIGHT CIRCUIT EXERCISES on page 12. GETTING THE RIGHT 12 MOBILITY EQUIP- Enjoy reading the further articles about fat burining bodyweight MENT TO FULFILL YOUR PARTICULAR on page 11 and about workout and training on page 6 and 7. REQUIREMENTS KIEFIT.COM ISSUE 13 Get your best body! Best wishes, ADVERTISE 14 Heidi OPPORTUNITYS— KIEFIT.COM CONTACT— 15 KIEFIT.COM SEND ME YOUR COM- 15 Send me your comments and ideas for further MENTS AND IDEAS ATTENTION FOR FURTHER articles. Submit your article to Email: ARTICLES. and see it in the next issue Schedules: Submit events sche- dules you know to be mentioned of KieFit Journal. here in the next issue! Use your article to generate additional free traffic to your website as well. Submit your personal Fitness and Sport events you wish to be Closing date to submit your articles you wish to be published here and invite Kiefit Journal readers to attend! published here on 25th of each month.
  3. 3. FITNESS ROUTINES VS. ... Seite 3 Fitness Routines vs. Fitness Chaos - How to Get the Most Out of Your Confusion Daniel's Endurance Elite Fitness Conditioning System can be found at This article will help you create your own For the purpose of developing pure fitness programs, and be confident you will strength, you must also take the time, in a make the gains you desire. routine, to work each exercise to it's fullest Do you ever wish that you could break out extent. Without that, you will truly only be of your fitness routine rut, i.e. doing the half trained. same over and over again, yet you feel you Some fear that they may suffer repetitive don't know how to create those great motion injury during these strength building trainer type workouts? Now you can. And routines. Perhaps, injury is a concern dur- you can make up your own routines with ing any form of exercise. On the other the confidence that you will be pushing hand, if your muscles, major and support- yourself in the right directions. ing, tendons, and ligaments are strong enough to begin with, the likelihood of injury becomes less and less. The Benefits of Fitness Chaos - Muscle Confusion Lately, there has "That's Great, Meat- been a push for head. Now, What variation in your About Creating My daily workouts. Own Routines?" It's as if we're Here's what I recom- never supposed mend. Let's pretend to do the same that you have a regular routine twice. cardio-kickboxing ses- "Oo, that would sion every Monday and lock the routine Wednesday. After each into your mus- session, before you cles," they say, forget, quickly write or "Oo, that down those exercsies would be too that your trainer had boring." you perform. Ask your trainer what those ex- ercises are called so And that can be that you will have a true. In fact, it is a great challenge to your name for them. Then, on the other five days body to have to meet and beat toughness of the week, Tuesdays, Thursdays, Fridays, with regularity. Great stuff, indeed. It's great etc, practice those exercises, one after the for your confidence. It's great for your con- other. Split them up, one kind of pushups, ditioning. It's great for your ego. then one kind of abdominals, then one kind of legs. Then rotate back to pushups, yet a different kind of pushup. This rotation will But what about static toughness? What if give the muscles you just used time to rest you suddenly find that, with all your working before stressing them again. out, your still not very strong? It's as simple as that. Fitness Routines - Muscle Stability No Lolly-Gagging During your muscle chaos routines, do you ever find yourself not going "full range of You may now ask, "But I don't get the same motion" with your exercises? It can be diffi- cardio workout doing routines as I do with cult, while being kicked in the ass by your chaos training." That's right. trainer to go harder and faster, to touch your chin to the floor with each pushup, to ==> continued touch your toes with each V-Up abdominal exercise, or go all the way down in a side squat.
  4. 4. ...FITNESS CHAOS Seite 4 Fitness Routines vs. Fitness Chaos - How to Get the Most Out of Your Confusion - continued - Daniel's Endurance Elite Fitness Conditioning System can be found at It's a different type of exercise. Routines are than the notes themselves. So it is true with for perfection of form and strength building. exercise. That day off may make you stronger But you mustn't plug along while you're doing than another day of muscle pulverizing. Fresh them. Keep your number of repetitions at a muscles perform better than tired, stressed difficult level. When ten of each gets easy, go muscles any day of the week. And so it goes to twenty. When with fitness routines twenty gets easy, go vs. fitness chaos. to thirty. And don't Break your routine rest much between vs. chaos schedule, sets. Ten to fifteen as well. Give yourself seconds tops, per- a rest on a day that haps, just long you would normally enough to take a sip kick your ass, just to of water. Trust me, break up the monot- you'll be huffing and ony. But don't do that puffing well enough! too often. It's best to always keep a sched- ule. It's the only way If This Is All That to keep going for- Trainers Do, Why ward. And it's the Am I Paying So only way to be able Much For A to measure your pro- Trainer? gress. Only you can answer that. I've trained both So, collect exercises: what you get from your ways, with and without a trainer. Sometimes its trainer, and what you get from watching others. good to have someone kicking your ass - if you Heck, buy a few books on exercises. (There is don't have the drive to do it yourself. Often one that I can personally recommend.) Then times, if your trainer has set a pace for you and make up a workout of those exercises that are it becomes ingrained, you will workout on your new or that you have trouble performing. Alter- own at that same pace, for a while, at least. nate between muscle groups, pushups, abs, Then it would help to have a few more ses- legs, back, and neck. And keep it moving, sions with a trainer. A good trainer will always don't rest too much. help to keep you on track, but a good, healthy conscience can do the same. Good luck! "Gee, Daniel, Thanks For All The Info. Will I Ever Be As Big And Strong As You?" You're welcome. And, sure you can be as big Daniel Mazanec is a fitness trainer in Torrance and strong as me, but only if you work at it. California. He specializes in bodyweight calist- You'll need to set the definite goal first. Then hinec training and self defense. He has been you'll have to set about when you can fit your in the martial arts/fitness industry since 1984, exercise into your daily schedule. It's your will and is certified with ISSA. Daniel has written and it's your way. But, you gotta have the will three fitness manuals that make up his Endur- first. And don't worry about "big and strong", by ance Elite Fitness Conditioning System. the way. I don't. Big and strong is only a by- Daniel's Endurance Elite Fitness Conditioning product of doing the exercises on a regular System can be found at basis. What About Rest? Will I Lose Strength By Tak- ing a Day Off? Daniel also has a fitness blog: Absolutely not, if it's just one day. Giving your body a chance to rest is the best way to make huge, rapid gains. In music, you may have heard that the silence between notes is louder
  5. 5. SIX PACK ABS Seite 5 6 Pack Abs - The Secret To 6 Pack Abs By Vince DelMonte Video: 12 Minute To Six Pack Abs Everywhere you turn, someone's promis- because your body learn to metabolize fat Workout Routines (Abs Approved) ing the next secret to getting 6 pack abs. for energy. Some of these so called 'secrets' have some degree of accuracy, while others, So, while you do need to watch it, be sure not so much. Deciphering which are the you are getting some in your diet. best methods to getting 6 pack abs is going to be critical to your having success Finally, when it comes to carbohydrate with this goal. intake and getting 6 pack abs, you want to focus most of your carbohydrate intake The biggest area you need to focus on around the post workout period. when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old Why? saying that 'abs are made in the kitchen', is probably one of the most truthful state- The biggest reason for this is because ments in the fitness industry. If your diet this is when your body is going to need isn't in line, your stomach is going to those carbohydrates the most and will show it. really suck them up into the muscle tis- So, what should you be doing with your sue. When you eat them at this time, it is diet? least likely that they will turn into body fat. First, ensure you are getting enough pro- Additionally, consuming carbohydrates tein. Not only is protein going to form the during this period will also help to aid with muscle recovery and repair, so that key building blocks you need to build muscle tissue, but it's also going to pro- means less down time from the gym for vide you with a better feeling of fullness you. than eating just carbohydrates alone If getting 6 pack abs fast is your goal than would for example. Protein is more each meal you should consist of 1-2 cups "expensive" than any other macronutrient of raw vegetables to control insulin levels, meaning that your body will burn more improve absorption of your protein and calories breaking down protein compared flood your body with vitamins, minerals, to carbs and fats. fiber and antioxidants. Next, don't be afraid of dietary fat that So, if you are aiming to get 6 pack abs in comes from primarily monounsaturated the coming months, have a good hard and polyunsaturated fats such as olive look at your diet. That is the big secret oils, fish oils, a mix of nuts, natural peanut that must not be overlooked if you are to butter and avocado. While it's true that succeed. eating fat will increase your calories fast, as long as you keep it between 20-30% it ---------------------------------------- can be one of the best things to get 6 pack abs fast. The important point here is About the Author: that dietary fat helps keep your insulin Vince DelMonte is the author of Your Six Pack level stable, which, when high enough Quest found at can actually cause fat gain itself. He specializes in helping chubby guys and gals get Furthermore, dietary fat will keep you six pack abs without gimmicks, supplements or feeling the fullest for the longest duration dieting. in time; longer than both protein or carbo- hydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast
  6. 6. SPRINT TRAINING Seite 6 Adaptations To Sprint Training By Vince DelMonte If you are looking to improve your less of how well conditioned you are zymes responsi- physical conditioning, sprint training is (the better condition you are though, ble for the glyco- one of the best ways to go about do- the harder you will be able to work lysis system). ing so. during that time). Intramuscular Many individuals prefer sprint training Phosphate Metabolism Buffering Ca- because it takes a lot less time than The next benefit you’ll get with sprint pacity traditional forms of cardio that have training is its effect on phosphate me- Finally, the last you going for thirty to sixty minutes at tabolism. Phosphate creatine stores adaptation that’s a time and there are a great number comprise a major component of the seen with sprint training is the buffer- of benefits that will be seen when you body’s fuel source for muscular activ- ing capacity of the muscle. During do this more intense form of sprint ity, so anything you can do to in- glycoglysis, various byproducts are training workout. crease this is going to be beneficial. created such as lactic acid, and when these accumulate, it causes the ex- EPOC Myokinase is an enzyme that is re- treme feelings of fatigue in the mus- One of the biggest benefits you’ll get sponsible for resynthesizing the en- cle tissues. from sprinting is the EPOC This then forces you to stop exer- effects it creates. This is cising as the fatigue sets in and known as excess post- often will be the end of your work- exercise oxygen consump- out. tion and is where the body Overtime, sprint training will in- will expend a great deal of crease your ability to buffer these calories returning the body byproducts so that you can then back to its former state after workout for a longer period of time the workout. while maintaining that intensity. Because sprint training is so So, next time you’re debating about intense, this will contribute to whether to do a sprint training ses- a large calorie burn after you sion or a moderate paced cardio have finished the workout. session lasting for 40 minutes or To even further increase the so, opt for the sprint session. EPOC that is seen, consider doing hill sprint training. The benefits you’ll receive are far Since this is even more in- more numerous and fat loss will be tense in nature, it will further chal- ergy from phosphate creatine, and kicked up a notch as an added bene- lenge your body. with sprint training, it will increase its fit. Keep in mind that for these type of concentration within the muscle tis- benefits to occur, you want your Metabolic Adaptations sue by up to 20%. sprints to last somewhere in the Next, when you perform a number of neighborhood of 20 seconds to 40 sprint training workouts, the body will Glycolysis seconds, with a work to rest ration of upregulate its ability to produce en- The next adaptation that will occur about 1:2. Repeat this process a total zymes that are going to work at in- after you’ve been doing sprint training of 6 to 8 times and begin and end creasing the storage capacity of the for a period of time is that of glycoly- with a five minute warm-up and cool- muscle for energy substrates such as sis. This is the primary form of me- down. ATP. tabolism used during a 10 second all ---------------------------------- This then has the corresponding ef- out sprint and contributes between 55 fect of allowing you to work out and 75% towards energy production About the Author: harder for a longer period of time during exercise. Vince DelMonte is the author of No Nonsense without fatigue setting in. Note though Phosphofructokinase (PFK), an en- Muscle Building: Skinny Guy Secrets To Insane that this occurs when you are working zyme that catalyses the phosphoryla- Muscle Gain found at http:// more on the aerobic side of things, so tion of the glycolytic intermediate fruc- while it is intense, you are still utilizing tose 6-phosphate), has also been He specializes in teaching skinny guys how to oxygen. shown to increase when sprint train- build muscle and gain weight quickly by using ing is performed, along with the en- the correct cardiovascular and weight lifting techniques. If no oxygen is present, you will only zymes of lactate dehydrogenase and be able to last 5-20 seconds, regard- glycogen phosphorylase (other en-
  7. 7. YOGA POSES Seite 7 Yoga Poses - Four Simple Poses For Fast Stress Relief By Julia Denham (Article Source: Are you looking for stress relief? Yoga is a 3 and 4. Upward and Downward Facing great help. You can get great results from Dog Revitalize Your Spine and Build even 10 to 15 minutes of yoga per day. Your Courage Here are several simple poses which will calm and relax you, instantly. Upward and downward facing dog are ba- sic yoga poses which you'll learn in any beginners' yoga class. These are two es- sential poses which you should do every 1. Mountain Pose Helps You to Center single day. They have a wonderful effect in Yourself revitalizing your mind and body, and in eliminating stress. This is because these The basic yoga pose is mountain pose, but two poses manipulate your spine in benefi- because this pose is so simple many yoga cial ways. enthusiasts tend to overlook its power. Mountain pose is an essential pose for stress relief. Your entire nervous system relies on the Try it. Stand in mountain pose, making sure health of your spine. All nerves originate that your body is correctly aligned. Your weight from the spinal cord, therefore a healthy should be balanced on both feet with the spine means that you will handle stress well weight distributed between the balls of your and that your whole system will be in har- feet and the heels. Breathe evenly, without mony. straining, and remain in this pose with your eyes shoulders and neck relaxed for five full breaths. Practice these two poses every day, either How do you feel now? You feel better don't in the morning or in the evening; just spend you? Mountain pose has an amazing effect, five breaths in each pose. Whenever you're and the biggest benefit is that you can use under stress, consider yoga first. You can this pose wherever you are. count on yoga to be your primary stress management tool; just ten minutes a day of yoga can make a big difference in your life. 2. Forward Bends Give You a New Per- Discover yourself with yoga, a gentle form spective of stretching. Yoga strengthens both your body and mind, and is suitable for anyone, Forward bends are relaxing. They have an from children to seniors. even more relaxing effect than mountain pose. Get up from your desk, and find some space. Begin in mountain pose, then bend forward at your hips and let your head hang freely. Stay in your forward bend for five full breaths. Now come back up into mountain pose. No matter how stressed you are, you'll find that the forward bend has relaxed you. This is a great pose if you're nervous. Visit Easy Fab Yoga Blog at http:// It will calm you down before you give a for daily yoga informa- presentation, or just before an interview tion, tips, and inspiration. with your boss. Article Source:
  8. 8. NO PAIN NO GAIN: Seite 8 No Pain No Gain: Fitness Myth or Ultimate Fitness Truth? By line: By Tom Venuto No Pain, No Gain. Is this aphorism just a Here’s a little quote that you should post on fitness myth and downright bad advice? A lot your bulletin board, your computer desktop of people seem to think so. As a bodybuilder or somewhere you will always see it: with 25 years of training experience and more than two dozen trophies on my shelf, I “Do what you always did, get what you al- have another perspective to offer you. Suc- ways got.” cess with your body and in every area of your life is all about stepping outside of your You can't grow or change by doing what comfort zone and that means embracing you’ve already done. You’ve got to train just to prevent yourself from going backwards. pain. Maintenance doesn’t occur when you do To reach high levels of physical and personal nothing, maintenance is working to fight en- success you must approach your training, tropy, the tendency for things to naturally and your entire life, as an endeavor in con- deteriorate. stant growth. The ultimate truth is, you are Still, most people won’t leave their comfort either mov- ing for- ward or zones. They won’t do it in business, they moving backward; growing or dying. There’s won’t do it in their personal lives. They won’t no such thing as comfortably maintaining. do it in their sport. They won’t do it for per- To grow, you must step above past achieve- sonal health and fitness. Why? The answer ments; beyond your perceived boundaries is simple… It hurts. and limits. That means stepping out of the known, into the unknown; out of the familiar By definition, what’s it like outside the com- fort zone? It’s UN-COMFORTABLE, right? and into the unfamiliar; out of the comfortable into the uncomfortable. You must get out of Change is uncomfortable. Sometimes it’s your comfort zone. physically painful, but it’s always mentally and emotionally painful, in the form of disci- The Late Cavett Robert, who was founder of pline, sacrifice, uncertainty and fear. the National Speakers Association, said something I’ll never forget: “Most people are The maxim, “no pain no gain” gets knocked running around their whole lives with their all the time as if it were bad advice. The fact umbilical cords in their hands and they’re of life is that you don’t grow unless you’ are constantly stepping outside the comfort zone, looking for some place to plug it back in.” and outside the comfort zone is discomfort Most people are scared of the unknown. and pain. They prefer to stay in that womb of comfort. I find that it’s mostly the non-achievers who When the going gets tough; when the effort gets painful, when the work gets hard, they make out “no pain, no gain” to be a bad always pull back into safety. But the extraor- thing. But the winners get it. The champions understand stepping outside the comfort dinary people do the opposite. They know they have to get out of the comfort zone, and zone in a healthy context, so they embrace it. into new territory or they’ll stagnate and die. When you’re talking about the Olympics, or pro bodybuilding or the Super Bowl or a Walt Disney once said that he never wanted to repeat a past success. He was always world championship, you’d better believe it’s creating something new. They called it physical pain, it’s discipline, it’s sacrifice, it’s blood, sweat, and tears - literally. But for “Imagineering.” Disney’s mission was to con- tinuously dream up and create things they most people who simply want to go from unfit had never done before, and look at what Dis- to fit, from overweight to ideal weight, it’s not so much about physical “pain”; it’s more like ney has become today. stretching yourself. ==> continued
  9. 9. NO PAIN NO GAIN - CONTINUED- Seite 9 No Pain No Gain: Fitness Myth or Ultimate Fitness Truth? By line: By Tom Venuto - continued - How do you develop flexibility? What does comfort zones. And if your body is not your trainer tell you? You stretch to the changing, then I don’t care how hard you point of discomfort, but not to the point of think you’re working, whatever you’re doing pain, right? You get into a position of slight right now is inside your comfort zone. discomfort and you hold it just long enough, then what happens? The discomfort goes The statement “no pain, no gain” has been away, because the muscle becomes more misinterpreted, criticized and labeled a fal- pliable, and the range of motion is in- lacy by many. However, the people doing creased. the criticizing are almost always comfort zoners who haven’t achieved much. Don’t Each time, you stretch a little further, just listen to them. Instead, follow the small per- barely into the range you’ve never been in centage of people who step out and before, and eventually, you’re doing the achieve great things. If you don’t like the splits. And why do you approach it like that? sound of it, then say, “No effort, no gain.” Because you don’t want to injure yourself. We’re still talking about the same thing. Stretch too far, too fast and your muscle tears. Embrace the discomfort like the champions do. Soon it subsides, you enjoy the benefits The elite athletes and high achievers really of the change and the pain is forgotten. have to push them- You’ve reached a selves; they’re go- new, higher plateau ing to push their of achievement. En- boundaries and test joy the view for a their limits. But if short while. But be you’re not an elite on guard because athlete or seasoned it’s not long before bodybuilder, and that higher level be- you take the advice, comes your new “no pain, no gain” comfort zone and too literally, you’re then its time to going to end up get- press on again. ting injured. I always say to my training partner when I watch him cringing during a set and he finishes up with that pained look on About the author his face, “Are you injured, or just hurt?” He knows what I’m talking about. If he says Tom Venuto is a lifetime natural (steroid-free) body- builder, freelance writer and best selling author of he’s hurt, I say, “OK, good. As long as Burn The Fat, Feed The Muscle: Fat Burning Se- you’re not injured. Let’s get on with it. Next crets of the World’s Best Bodybuilders and Fitness set.” Models. Tom has been featured in IRONMAN, Austra- lian IRONMAN, Italian IRONMAN (Olympian’s News), It’s not about injury. That is bad pain. That Natural Bodybuilding and Fitness, Muscular Develop- ment, Men’s Exercise, and Men’s Fitness Magazines. is stupidity. But do stretch yourself. You Tom’s hard work, no-quick fixes approach has won him can’t improve unless you stretch yourself. If multiple titles in drug tested bodybuilding including Mr. that’s what some people want – if they just Natural Pennsylvania, Natural New Jersey, Natural want to “stay fit” – OK fine. It actually does- New York State, Natural Mid Atlantic States and NPC Natural Eastern Classic championships. More impor- n’t take that much to stay fit, once you’ve tant, tens of thousands of people in 141 countries have already achieved it. used Tom’s Burn The Fat program to lose as much as 253 pounds or just the last stubborn 5-10 pounds and But what if you want to improve? What if achieve that coveted 6-pack of abs. To learn more you want a new body? What if you want to about Tom’s all-natural approach to fat burning, visit his site at change? If that's what you want, you’ve got to push yourself a little. You’ve got to break
  10. 10. DRINKING WATER Seite 10 Lose Belly Fat by Drinking Water By Perry Permann Do you want to lose belly fat? to drink 65 ounces or approxi- of water would do as well. You probably know that you mately 2 liters. need to exercise more and eat If you are drinking enough wa- healthy. But have you ever In our modern society most ter, you won't feel compelled to considered that what you drink people drink the wrong liquids- drink sodas- avoiding all the might be an important factor in these often contain additional chemicals and sugars or artifi- your ability to lose belly fat? sugar or corn syrup making it cial sweeteners they contain. After reading this short article hard to lose belly fat. Sodas you will know why drinking Generally, our bodies are built are a no-no if you want to lose belly fat- even the so-calledto drink a lot of water. Only in water helps greatly in losing belly fat, how much water to very recent times we've started "diet" sodas. You need to stay drink to and how give water up water im- proves and your health while you lose away from coffee too- the caf- switched to sodas and other belly fat. feine pushes water out of your unhealthy beverages. Go back blood. What many do not to the natural way and start It might be a surprise for you, know: Alcohol needs water to drinking water- you will lose but we humans consist mostly be processed in your body. So belly fat much easier. of water- approximately 60% drinking beer or wine does not for men and 55% for women. help you when it comes to get- Are you a woman over 40? Where does this difference ting enough to drink. How would you like to lose your belly fat before summer? come from? Well, women tend to have more body fat- and fat An easy and very healthy way I've created a unique program tissue contains only to get more water is to eat wa- to lose belly fat specifically for women over 40 who want 14% water, while lean muscle contains to lose belly fat perma- 75% water. This nently. How would you like to get excellent, last- means: There is ac- tually a correlation ing results- fit into your old between the amount clothes again- be attrac- of water in our bod- tive while greatly improv- ies and how over- ing your health? This pro- gram keeps you moti- weight we are- the slimmer, the more vated. water. Our bodies need water to function properly. Water flushes out toxins- and not only in the bathroom. Even when you do tery foods. In fact, most natu- not feel like sweating, you're ral, unprocessed foods are Sign up for your "Lose Your Belly Fat body is constantly pumping high in water. Think of salads for Women over 40" program at http:// water out of your skin and or vegetables- that's another lungs. This needs to be replen- reason why salads and veg- LoseYourBellyFat. ished fast- you can go on for gies are good for you. Perry Permann weeks without eating, but only a couple of days without drink- If your stomach is filled with Article Source: http:// ing. water, you won't feel as hun- gry. A common trick to eat less expert=Perry_Permann You need to drink at least half is to have a low-calorie, clear your body weight in ounces soup before meals. It will fill up per day. So, for example if you your stomach, so you auto- weigh 170 pounds, you need matically eat less. A big glass
  11. 11. NO EQUIPMENT WORKOUT Seite 11 Fat Burning Bodyweight Circuit Exercises By: Craig Ballantyne, CSCS, MS Turbulence Training for Fat Loss When you travel, you worry about missing 1) Wall Squat (8 reps) YouTube Video: No Euquip- your workouts and eating poorly...So you ment Workout must plan ahead for both (apples and al- 2) Kneeling Elevated Pushup (5 reps per monds for planes, trains, & automo- side) biles)...and bodyweight circuits for "no- equipment fat burning". 3) Lying 1-leg Hip Extension (8 reps per side) And while I have bodyweight exercises that are just as hard as the bench press and 4) Plank (30 second hold) barbell squat in one of my bodyweight 5) Jumping Jacks (5-10 reps) workouts, today we'll focus on replacing intervals with bodyweight circuits. 6) Side Plank (15 second hold per side) To do a bodyweight circuit... Safe travels, and of course, always check with your doctor before beginning a fat a) Pick 3 lower body exercises burning bodyweight circuit exercise pro- b) Pick 3 upper body exercises gram. c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises d) Rest a minute. e) Repeat 2-3 more times until you are done 20 minutes For example, this is a great circuit that doesn't need any equipment 1) Prisoner Squat (12 repetitions) 2) Elevated Pushups (8 reps per side) 3) Single-Leg Deadlift (10 reps per side) About the Author 4) Close-grip Pushups (As many reps as Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, possible) Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence 5) Jumping Jacks (30-60 reps) Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness maga- 6) Cross-Body Mountain Climber (12 reps zines, and have helped thousands of men and women per side) 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 Whew. That's pretty advanced...for a be- will help you burn fat without long, slow cardio ses- ginner, we'd slow it down like this and take sions or fancy equipment, visit some breaks between exercises… Turbulence Training for Fat Loss
  12. 12. THE RIGHT EQUIPMENT Seite 12 Getting The Right Mobility Equipment To Fulfill Your Particular Requirements By Chriss Tyrrell (Article Source: The real story behind today’s encouraging relied on every time to get you to the floor in developments in mobility equipment lies in your home you are heading to. birth rates during the baby boom era and medical sciences that are allowing people New Fold Up Mobility Scooters and Power to live so much longer. As cynical as it may Chairs sound, the truth is that the market has fol- Power chairs and mobility scooters have lowed the money. In short, there are a lot more buyers now that have a lot more also gone through a technological revolu- money to spend on quality mobility equip- tion. What this means is that there are far more options that present themselves when ment then they did in decades past. making your decision on what you will be New More Advanced and Reliable Mobility traveling around in. For instance, mobility Equipment scooters and power chairs are now avail- able in fold up models that can be quickly So manufacturers, and easily loaded mechanical engi- into the trunk of neers and re- your vehicle. search developers have been scram- bling for some time now to de- velop more ad- vanced mobility equipment that allows its users to live fuller lives. Hence; what be- gan as a wheel chair has ex- panded into a broad range of mechanical de- vices that have physically challenged peo- New Finely Crafted Contemporary Styled ple of today doing so much more than they Lift Chairs were able to in the past. Lift chairs are also becoming increasingly A Veritable Cornucopia Of More User popular in recent years for several good Friendly Mobility Equipment reasons. Not only are they available in an almost endless number of styles and price So now it's pick and choose from a variable ranges but they can now lift up to 500 cornucopia of high tech mobility equipment pounds. In fact, more people than ever be- that can have you moving about your world fore are now bringing finely crafted lift doing just about anything you have done chairs into their homes and offices who prior to your physical disabilities. Also that aren't technically disabled. They just enjoy same mobility equipment at the same time the extra help getting up and out of a chair is far more user friendly and reliable. and what’s wrong with that!? Todays Stair Lifts – More Reliable and Af- fordable About the author: Stair lifts for instance, have been around for some time now. However; stair lifts of the Chris Tyrrell writes for Care Essentials who stock mo- bility equipment and many other home nursing aids. past tended to be prohibitively expensive Visit the website for more details. and they couldn't always be relied on to op- erate properly as they aged. Todays stair Article Source: lifts however, are far less expensive to pro- cure when factored for inflation and can be
  13. 13. KIEFIT.COM—ISSUE Seite 13 KieFit– Board This site is created to post job exclusively for health and fitness professional. Search for qualified professionals and opening your career world wide. Reach your targeted audience massively. Your ad is thirty (30) days visi- ble for FREE! Your Source For Fit- ness Related Articles Find Free Information About Fitness, Health And Wellness.
  14. 14. ADVERTISE OPPORTUNITYS Seite 14 ADVERTISE W I T H US... Advertise with If you have a new product or service to showcase to the fitness community, is the place to reach your tar- geted audience! The purpose of the fitness oriented social bookmarking website, the Kiefit Journal and the newsletter is to give consumers proven methods to help them in their quest for fitness and good health. It is our goal to inform our community and subscribers of new developments in the health and fitness fields and connect them with each other to benefit from their experiences! Through Web site, the FREE Kiefit Journal and the monthly newsletter you'll be targeting large numbers of consumers that are looking for various ways to improve their health and fitness. Get our FREE Media Kit Here! To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE ! Advertising ...within this FREE monthly publication. How does it work? Every new subscriber which choose to subscribe to our free monthly newsletter gets this FREE publication delivered directly to their email box. Furthermore our subscribers will receive the most recent version of this publication as long they choose to do so. Our newsletter list is strictly double optin. Every subscriber is free to forward this publication to his family, friends, relatives and business partners for free! Example: 1. One subscriber receives this publication after he registered to do so. 2. He decides to forward this publication to his family and friends etc. 3. They in the next step decide to forward this publication to their family and friends as well. Do you get an idea where this can lead to … ? … I think you can! This effect is known as word of mouth! With placing an ad within this publication you get the most out of your ad dollars for a fraction of the costs. With this FREE monthly publication you can spread the word tremendously to your targeted audience! And all this for a price of less than a cup of coffee per day,! But don’t wait to long! The ad space within this publication is limited! And as the subscriber base rise the ad price will as well. To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE !
  15. 15. KIEFIT JOURNAL Contact[at] YOUR COMMENTS AND IDEAS ARE WELCOME! Do you have ideas or themes which you like to be covered in the next publication for July 2009? Please let me know. Please write to: Email: suggestions[at] Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at] Your ideas and articles are very welcome. Thank you very much. Stay healthy, Heidi Copyright © 2008 All Rights Reserved. Use of this document constitutes acceptance of Designated trademarks and brands are the property of their respective owners.