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Get Your Fitness back!

  1. 1. 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
  2. 2. JOURNAL KIEFIT HEALTHY AND HAPPY LIFE! MAY 2009 ISSUE: Get Your Fitness back! BEAT FAT WITH 3 BREAKFAST Hello Fitness Fans! PROTEIN POWDER, 4 I am very glad to introduce you to my actual KieFit Journal for THE SKINNY GUY'S May 09. GUIDE TO PROTEIN - POWDER 6 Within this KieFit Journal May issue you get very interesting arti- FAT BURNING EXER- 7 cles why your fat burning works better with an accurate break- CISE TIPS FOR BUSY fast, read more on page three (3). PARENTS & PROFES- SIONALS 300 MOVIE FAT LOSS 8 You do not have enough time for your fitness and workout? On WORKOUT FOR MEN & WOMEN page seven (7) you can find helpful information about “Fat Burn- ing Tips for busy Parents and Professionals”. BUILD A BIGGER 9 CHEST IN 3-4 WOR- Craig Ballantyne, a Certified Strength & Conditioning Specialist, - KOUTS OR LESS who writes for Men's Health, reports about his “300 Movie Fat 11 Loss Workout for Men & Women “ on page eight (8). This is the SPRING ALLERGY MA- 12 most exciting topic the fitness world is talking about right now. NAGEMENT - 4 WAYS TO COPE EMOTIONAL- LY WITH SPRING AL- Check out tips on how to avoid allergy caused disorders like a LERGIES runny nose and streaming eyes in spring-time. Four things who can really help you, read here on page twelve (12). KIEFIT.COM ISSUE 13 Best wishes and get fit, Heidi Send me your comments and ideas for further ADVERTISE 14 ATTENTION OPPORTUNITYS— articles. Submit your article to Email: KIEFIT.COM and see it in the next issue Schedules: Submit events sche- dules you know to be mentioned of KieFit Journal. CONTACT— 15 here in the next issue! KIEFIT.COM Use your article to generate additional free traffic to your website as well. Submit your personal Fitness SEND ME YOUR COM- 15 and Sport events you wish to be MENTS AND IDEAS FOR FURTHER Closing date to submit your articles you wish to be published here and invite Kiefit ARTICLES. Journal readers to attend! published here on 25th of each month.
  3. 3. BEAT FAT WITH BREAKFAST Seite 3 Beat Fat With Breakfast By Holly Rigsby, CPT Breakfast is easily the most to get through your day, the Watch out for "Protein/ overlooked solution when it more energy you have, the Breakfast Bars". Many of comes to effective fat burning more active you'll be and the these items seem appealing tips. Studies consistently show more active you are, the more for they are quick and easy; that people, who regularly eat calories you burn. however the majority of these breakfast, eat fewer calories bars are loaded with sugar throughout the day, have bet- If you are not hungry first thing and fat. Check the nutrition ter nutritional habits, and in the morning, try starting facts. weigh less than those who your day with a big glass of Here are some breakfast fat choose to skip breakfast. water or freshly brewed green loss favorites: Cereal is a tea. Proceed with your morn- MUST. It's convenient, easy to When it comes to your fat loss, ing routine and plan to allow prepare, easy to eat and full of your goal is to make nutrients – No…"Whole your body burn more Grain Lucky Charm" calories. Your me- does not fall into this tabolism is like a burn- category. Be sure to ing fire, how can you choose your cereals make the fire burn based on the informa- stronger without put- tion on the food label. ting something on it to burn? Our bodies are The top choices should burning fat and calo- have: ries 24 hours a day, • 5 grams of Fiber or however, calories are burned at the slowest more rate while we are • 8 grams of Sugar or sleeping. Without LESS something to jump- start it in the morning, • Sugar not listed your metabolism may among the first 3 ingre- remain in slow motion through- yourself about 10-15 minutes dients. out the day and any extra before you walk out the door calories – no matter how to eat your breakfast. For all other breakfast options, healthy - will be stored as fat. be sure to include a protein, If you like to exercise first thing complex carbohydrate, and The act of eating and digesting in the morning, eat 30 to 45 fresh or frozen fruit. These are supportive foods frequently, minutes before your workout. some of my favorites: increases your metabolism so you can burn more fat and Try one of the following op- • Oatmeal with natural peanut calories all day long. tions: butter, cinnamon and a side of fresh berries. About the Author How to do it: Eat a supportive 1. Eat a light snack – yogurt or • Kashi Go Lean Crunch with meal within an hour of waking. a piece of fruit. Eat your regu- Holly Rigsby is a nationally skim milk and a banana. Feel like your always running lar breakfast 30-45 minutes recognized women’s fitness late? No time to eat? The se- after your workout. coach, certified personal • Scrambled egg whites trainer (CPT) and the author cret – get up 10-20 minutes topped with salsa and shred- of the internationally popu- earlier and keep it simple. Not 2. Eat half of your regular ded cheese wrapped in a lar e-book – Fit Yummy only can you increase time breakfast before the workout whole wheat tortilla. Mummy - Burn Your Baby spent with your family at the and the other half about 30-45 Fat & Get Your Body Back. kitchen table, but making time minutes after your workout. • Meal Replacement Shake Go to http:// to start your day off with a high with a piece of fruit. www.fityummymumm protein, high fiber breakfast 3. Drink a meal replacement to get your FREE will boost your metabolism, shake – quick and easy to So if you're interested in fat copy of her special report: your energy and your mood. make and for your body too loss, make sure you don't for- "The Five Ways To Boost Because breakfast provides digest. get – breakfast is the most Your Metabolism." you with the energy you need important meal of the day.
  4. 4. PROTEIN... Seite 4 Protein Powder, The Skinny Guy's Guide To Protein Powder By Vince DelMonte So what do you really need to know it can offer a whole spectrum of nutri- but you are probably still wondering, about protein powder? As a skinny ents that powders cannot. 'Yeah, but is protein powder going to guy or beginner to the whole body- help me get muscular or is it a building scene you simply want to Most of your dietary protein should scam?" A better question would be, know a few answers. Is protein pow- come from meat, fish, poultry and "Does protein really work?" and the der necessary? Does it really work? eggs. However getting all your protein obvious answer is 'yes.' You are fully How much do I need? What kind aware that protein is composed of should I take? What is the building blocks called amino ac- best? And finally, will any of ids, which performs a variety of these answers make a differ- functions in the body such as ence when it comes to getting building and maintaining healthy jacked and attracting the la- muscles when combined with diet dies? and exercise. Protein also: This article is not meant for • Supports red blood cell you if you want to learn the production science behind the ion- • Boosts your immune sys- exchanged, cross-mutaed, tem isotopically labeled protein • Keeps your hair, finger- tracers - blah blah blah. In this nails, and skin healthy article, I will strip away all the hype, science, and confusion However, not all protein powder is that surrounds protein pow- created equal. Most protein pow- der. By the time you are der contains an array of question- through this article and put it to mem- from whole food is not always practi- able ingredients such as aspartame, ory, you will become the resident pro- cal or convenient, especially if you saccharin, fructose and artificial col- tein powder expert and amaze your have to eat 6 or more times a day to ors. It's interesting to note how un- friends the next time you visit the get your required intake. I will stress healthy most of these protein pow- sport nutrition store. No more 2-hour to you, for optimal muscle gains, you ders actually are. Look for a protein shopping trips for protein powder be- should limit yourself to a maximum of powder with natural ingredients rather cause you don't really have a clue three shakes per day or 40 % of your than products that are sweetened what to look for! meals. To some this might even with chemicals and made with ingre- sound like it's going 'overboard' and I dients that are certainly not going to Is Protein Powder really neces- would not disagree. create an environment for muscle sary? growth and fat burning. The bottom line is that both food and So, although protein supplements are supplements are necessary to Also avoid products with refined car- not an absolute requirement for gain- achieve a complete nutritional bal- bohydrates such as fructose, sucrose ing mass, I have yet to meet any per- ance as well as the desired level of or brown rice syrup. Make sure that son able to get 400 grams of protein protein intake, especially if you're not the product is made from a reputable per day from cooking food. If your a big fan of cooking. And I assume company that is genuinely interested protein intake is greater than 200 that over 95% of you reading this do in good health. grams per day I will suggest a protein not have a personal maid at home powder - it will make your life a lot cooking all your meals while you sit around waiting for your next meal. Do ==> continued easier. not make the fatal mistake of thinking In addition, dollar for dollar, protein protein powders can take the place of powders and meal replacement a solid training and nutrition program. drinks tend to be more cost effective than whole food. Don't get me wrong, Does protein powder really work though. Protein powders are still sup- and are they healthy? plements in my book. Supplement means an addition to the diet. I em- I get this question emailed to me al- phasize this because the focus of any most every day. I just showed how it diet should be food. Whole food is 'works' as a supplement to help you often preferable to powders because hit your supplemental protein mark
  5. 5. PROTEIN... Seite 5 Protein Powder, The Skinny Guy's Guide To Protein Powder By Vince DelMonte -continued- Unfortunately supplement I recommend that protein pow- to consume it is before your manufacturers will continue to der be used primarily for your workout, during your workout meet the demands of body- pre-workout, workout and or immediately after your building consumers with un- post-workout shake. This is workout. These would be con- known crappy products be- when liquid food is more ad- sidered the phase in the day cause we buy it and it is vantageous over whole food cheaper for them to create. since it has a faster absorption where you need energy the rate. most and when your body is in Do your homework by seek- anabolic state. ing out unbiased reviews, I do not recommend protein investigating the company’s powder do be used for meal CASEIN PROTEIN makes up history, and reputation. And replacements for more than 80% of total milk protein. then make a decision and two meals. Here is what a typi- Casein is recognized for its take excellent re- amino acid profile, slow diges- tive nature, and inter- sponsibility! cal day might look like: esting variety of peptides. Meal 1 (breakfast) - whole Since casein is slowly di- In the past one of my criteria food gested into your bloodstream, for a healthy protein product don't use it during workouts or was that it was great tasting Meal 2 (mid morning) - liquid after workouts - you need a and that it should mix easily. protein meal fast absorbing protein at these Most protein powders mix times. Instead, use a casein quite easily, even with a Meal 3 (lunch) - whole food protein for all other times out- spoon, however I was disap- side the pre and post workout pointed to discover that taste Meal 4 (mid afternoon) whole window. will inevitably be sacrificed for food a safe and healthy product. I SOY PROTEIN is the most can live with this. You see, Meal 5 (pre and post workout) controversial of all protein once a product is removed of liquid protein meal types. While the soy groupies all artificial chemical sweeten- have gone to great lengths to ers such as aspartame or su- Meal 6 (dinner) whole food label soy as a super food with cralose, and simple sugars, it magical effects, there is also a is left almost tasteless and Meal 7 (before bed) whole good amount of research that sometimes even gross. food suggests soy protein may be How much protein powder contraindicated in many situa- do I need? What kind of protein powder tions. BECAUSE OF ALL THE A better question would be, should I use? CONFUSION, IN MY PER- "How much pure protein do I SONAL OPINION, I SUG- need to achieve my goals?" Before deciding which protein GEST AVOIDING SOY PRO- Protein is an extremely impor- powder is necessary, here is a TEIN ALTOGETHER AND tant macro nutrient and should short protein primer to help STICKING TO THE OTHER be eaten frequently throughout you make sense of the thou- TYPES LISTED. the day. I recommend at least sands of different protein pow- 1 to 1.5 grams of protein per ders from which to choose: Protein Blends are generally pound of lean body mass. This WHEY PROTEIN makes up a combination of several means that if you are 150 20% of total milk protein. types of protein blends such pounds and 10% body fat (150 Whey is recognized for its ex- as whey protein concen- x 0.10 = 15 lbs of fat leaving cellent amino acid profile, high trate, whey protein isolate, 135 lbs of lean mass), you will cysteine content, rapid diges- egg protein, casein protein, require at least 135 to approxi- tion, and interesting variety of and soy protein. mately 205 grams of protein peptides. Since it is very per day. quickly digested the best time ==> continued
  6. 6. PROTEIN... Seite 6 Protein Powder, The Skinny Guy's Guide To Protein Powder By Vince DelMonte -continued- Whey hydrolysates (also be the obvious choice instead YOUR FULL GROWTH PO- known as hydrolyzed whey of a concentrate. However, TENTIAL DURING THE protein, and are also called this is an individual decision GROWTH AND RECOVERY peptides), are powerful pro- because the isolate is more PHASES (ANY TIME OTHER teins that are more quickly expensive, and just because it THAN PRE AND POST absorbed; more so than any is purer does not guarantee WORKOUT PERIOD) THEN other form, since your body that it will help build bigger USE A BLEND. prefers peptides to whole pro- muscles. Its extra concentra- teins. Hydrolysates are pro- tion may not justify its extra You will receive the full spec- duced through very low heat, cost. trum of proteins and you will low acid and mild enzymatic SO WHAT IS THE BOTTOM receive varying rates of ab- filtration processes, (those LINE? WHICH SHOULD YOU sorption from the different highest in the types of protein. Using a essential and the blend will create an ana- branched chain bolic environment from amino acids) and the whey and an anti- are potentially catabolic environment the most ana- from the casein. bolic for short- Conclusion term protein syn- I hope this article familiar- thesis such as ized you with the basics the pre and post- of protein powder and workout window. gave you a foundation to work from when deciding Whey Protein on your next order. Don't Versus Whey get caught up in the hype Isolate: and start becoming a more educated consumer Most whey pro- when you take your next tein powders that trip to the nutrition store. stock the supplement shelves CHOOSE? Now you can tell the sales rep are made up of whey concen- exactly what you are looking trate and mixed in with a small For the Pre-workout and Post- for instead of staring blankly at portion of whey isolate. Com- workout phases, as long as the shelves without a clue! paring the two, whey protein whey hydrolysate is the first or Oh yeah, protein powder will isolate is more expensive than second ingredient on the sup- help you get more jacked and whey protein concentrate be- plement label then there is attract the ladies, but it's not cause it has a higher quality probably not enough in the going to do it in a 'ultra short (more pure) and a higher BV product to influence protein period of time' with the simple (biological value). Whey pro- synthesis to reap the optimal addition to your diet. tein isolate contains more pro- benefits. As stated, whey iso- tein and less fat and lactose lates are also a extremely high About the Author: per serving. Most whey protein quality whey and for maximal Vince DelMonte is the author of No isolates contain 90-98% pro- anabolism isolates should be Nonsense Muscle Building: Skinny tein while whey concentrates combined with whey hydrolys- Guy Secrets To Insane Muscle Gain found at http:// contain 70-85% protein. ates for only the pre-workout and post-workout phases of He specializes in teaching skinny guys Whey protein isolate is the your program. The inclusion of how to build muscle and gain weight highest yield of protein cur- small amounts of whey con- quickly without drugs, supplements rently available that comes centrates will not harm you but and training less than before. from milk. Because of its this should not be the first in- chemical properties it is the gredient on the tub of protein easiest to absorb into your powder. system. Obviously with its IF YOU ARE LOOKING FOR high concentration, it appears THE STRONGEST PROTEIN that an isolate protein would POWDER TO EXPLOIT
  7. 7. FAT BURNING TIPS Seite 7 Fat Burning Exercise Tips for Busy Parents & Professionals By: Craig Ballantyne, CSCS, MS - Turbulence Training for Fat Loss The great thing about strength training and being active with your family or hobbies. intervals for fat burning is "efficiency". Be- cause you are working harder, the signal to Don't think of them as workout days, think of your body to change is stronger. You cut them as fat burning, stress reducing activity time when you increase intensity and you days. Video click *here* 6 Minute Abs Bodyweight Workout 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. About the Author It's easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Craig Ballantyne is a Certified Strength & Conditioning Plus, you can get a great workout at home Specialist and writes for Men's Health, Men's Fitness, with only a bench, dumbells, and an exercise Maximum Fitness, Muscle and Fitness Hers, and Oxygen ball. You don't need fancy machines or an magazines. His trademarked Turbulence Training fat loss expensive gym membership. workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have And another bonus, you only need three hard helped thousands of men and women around the world fat burning workouts per week. You don't lose fat, gain muscle, and get lean in less than 45 minu- have to be in the gym six days per week. 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 On your off days, it's important to stay active for at least 30 minutes, but these days Turbulence Training for Fat Loss should be unstructured and revolve around
  8. 8. WORKOUT & TRAINING Seite 8 300 Movie Fat Loss Workout for Men & Women By: Craig Ballantyne, CSCS, MS - Turbulence Training for Fat Loss The 300 movie workout is the talk of the fitness world. It's helped actors chisel Optionally, you could do 100 reps of rope Greek Statue bodies while causing weight jumping to finish off 300 total reps. loss and calorie burning for the rest of us. An intermediate woman could do a 150 rep The 300 workout is legendary, having been workout: featured in Men's Health and on ESPN. Everyone's looking for the 300 workout on 5 Bodyweight Inverted Rows the 'Net. So I made mini-version of the 10 Bodyweight Sumo Squats workout for the average guy and gal, see 15 bodyweight squats those below. 15 Pushups (doing as many regular push- ups, followed by kneeling) But first, here's how the original 300 Work- 50 jumping jacks out goes...but don't try this at home... 10 spiderman climbs 20 reverse lunges a) Pullups - 25 reps 25 bicycle crunches b) Deadlifts with 135lbs - 50 reps c) Pushups - 50 reps Add in 50 rope skips for 200 total repeti- d) 24-inch Box jumps - 50 reps tions - or 150 skips for a full 300. e) Floor wipers - 50 reps f) 1-arm Clean & Press with 36lbs Kettlebell Tough, but fair. So you can do your own - 50 reps version of the 300 workout and build your g) Pullups - 25 reps own Greek God or Greek Goddess body. Work with a trainer to come up with other And remember, there is NO scheduled rest ideas. And always, train safe. between exercises. Although eventually, you'll slow down. Don't train like this everyday. Just use one of these workouts once every other month I tried this workout last week and managed as an extra challenge. to get 'er done in only 19 minutes and 7 seconds. But what about a 300 workout for For your regular fat burning workouts, stick you? to the Turbulence Training workouts for men and women. Fortunately, this workout can easily be You'll boost your metabolism, burn fat, and changed. Appropriate maximize your fitness so that you'll be exercises can be subbed in, and we can ready for your very own 300 test day. drop the number of reps down to 100, 150, or 200 - still making for a total body chal- About the Author lenge. Craig Ballantyne is a Certified Strength & Conditioning For example, you might do this 200- Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxy- repetition workout - this is gen magazines. His trademarked Turbulence Training great for a man with moderate fitness: fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and 5 Chinups have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 20 prisoner squats 45 minutes three times per week. For more information 20 pushups on the Turbulence Training workouts that will help you 100 Jumping Jacks burn fat without long, slow cardio sessions or fancy 30 Bicycle Crunches equipment, visit Turbulence Training for Fat Loss 10 decline pushups 15 bodyweight inverted rows
  9. 9. WORKOUT & TRAINING Seite 9 Build a Bigger Chest in 3-4 Workouts or Less By Tom Venuto, NSCA-CPT, CSCS If your pecs are a weak body part, or, if A2 Incline Dumbbell Press - medium you’ve simply hit a progress plateau in your (regular) incline - about 45 degress chest development, then this high intensity 6 reps chest training program will pack slabs of 10 seconds muscle mass on your chest after just 3-4 workouts - and I guarantee it. This is a high A3 Incline Dumbbell Press - low incline - intensity bodybuilding workout for advanced about 20-25 degrees bodybuilders only. (Beginners don’t even 6 reps think about it...) 10 seconds rest I’m currently on workout 3 of 4 in this pec A4 Dumbbell Press - flat bench routine and the results have been so impres- 6 reps sive that I decide to write it up for you before I even finish the final workout next week. Now rest 2 - 3 minutes. Considering I’m on a calorie deficit in a cut- That’s one "set." Technically of course, that ting phase, I’m especially impressed with the is FOUR SETS, done in rest pause fashion, increase in my chest size and development so lets call it one “round” for clarity’s sake. after 3 workouts. You’re not going to gain much if any muscular body weight if you are Yes… that was round ONE. Now do it two in a caloric deficit, but NO DOUBT, you can more times. improve the development of a muscle group even while cutting up. This is a perfect exam- Note: It helps a lot if you have a training part- ple. I’m going to return to this program again ner change the bench angle so you can stay for sure on my next mass phase. This pro- seated and keep the dumbbells in your gram is called… hands. Doing it alone is slow and cumber- some. Multi-Angular Rest Pause With Pump Fin- isher For poundage, youre going to have to go MUCH lighter than usual. Although I don't Here’s how it works. You select two exer- train heavy pecs anymore, last time I did, I cises. For exercise one (the main course), I was doing 6 reps with 125s on the incline. So chose a basic pec mass exercise that can be for this program I took about 50-60% of that; done at any angle from steep incline to flat 70 lbs on workout 1, 75 lbs on workout 2,and bench. Thats the primary exercise you stick 80 lbs on workout 3. On the last one, I had to with for all 4 workouts. Incline Dumbbell drop to the 75s to finish all 3 rounds and Press was the natural choice. I set up on a even then I needed some forced reps to- fully adjustable bench that allows multiple wards the end. angles of incline. You may need to decrease the weight on the For exercise two (dessert), I chose an isola- 2nd or 3rd round, but if at all humanly possi- tion exercise for a pump finisher, and it ble, do NOT reduce the weight during each changes with every workout. round. Doing all four angles at the same poundage is the whole idea. Here’s the sequence: ==> continued A1 Incline Dumbbell Press - steep incline - about 65-70 degrees 6 reps rest 10 seconds
  10. 10. FOOD:ADVICE FROM PIZZA... Seite 10 Build a Bigger Chest in 3-4 Workouts or Less By Tom Venuto, NSCA-CPT, CSCS What may happen, especially if you even 2-3 sets, 20-25 reps slightly overestimated your starting pound- age, is that reps may drop with each angle B1 Workout 2: machine flye or pec deck change within a round. First angle - 6 reps is easy. second angle, a little harder, but 2-3 sets, 20-25 reps still no problem. Third angle, you might only B1 Workout 3: decline dumbbell flye squeeze out 5 reps or hit honest failure on the 6th rep. 4th angle (flat), you might hit 2-3 sets 20-25 reps total failure on the 4th or 5th rep. B1 Workout 4: flat bench cable flyes in ca- Now this is also where a training partner ble crossover machine comes in. This routine should not be at- tempted without a spotter. Sorry, but you 2-3 sets, 20-25 reps are a dork if you try to do this without a spotter. This program causes HONEST That’s it! That’s the whole program. Three muscle failure (I’ll explain that in more detail rounds of multi-angular rest pause, then shortly), so you need the spotter for safety, finish your workout with 2-3 sets of 25 reps but moreover, you will need a spotter’s as- on a pumping, isolation movement. sistance to com- This routine is per- plete forced reps, at formed within a least on the final standard bodybuild- round or two, if not ing type of split, so it the first round. In should be done general, forced reps once in 5-7 days, no should not be over- more. You would used, but they play probably do another an important part of body part after this program. chest,such as bi- Ok, where were ceps or triceps, de- we? Oh yeah, you pending on how you just finished your organize your split 3rd round. You routine. might be finished! I would recommend Yeah. some people advanced body- will be DONE, KA- builders use this PUT, ZONKED, BONKED, NUKED, GAME program a couple times a year if and when OVER, after 3 rounds of that (think about it - they need a boost in chest development. that was 12 sets, disguised as 3 sets!) How- This is not the type of program you would ever, for those who want the full course…. use all the time. You would burn out and come with me and lets finish off those pecs overtrain. with the pump (oh, you thought were al- ready pumped… heh.. just wait…you’ll see There’s one more very important part of this what a pump is!) routine - progression. The second exercise (exercise B) is going to be On the Incline Dumbbell Presses, you will an isolation exercise.. ie., DB flye, cable cross- increase the poundage with every workout. over, machine flye (pec deck), etc., and you will perform 20-25 reps, non stop in piston-like fash- Keep in mind, you will not be able to com- ion. use a steady quick tempo, but not so fast plete all 3 rounds at all 4 angles for 6 unas- that you use momentum. sisted reps. This isolation /pump exercise will change with every workout: ==> continued B1 Workout 1: standing cable crossover
  11. 11. WORKOUT & TRAINING Seite 11 Build a Bigger Chest in 3-4 Workouts or Less By Tom Venuto, NSCA-CPT, CSCS On the Incline Dumbbell Presses, you will have reached concentric and eccentric fail- increase the poundage with every workout. ure. This type of failiure is rarely discussed. Keep in mind, you will not be able to com- In fact I don’t recall anyone ever writing plete all 3 rounds at all 4 angles for 6 unas- about it except for Arthur Jones and Elling- sisted reps. Its going to get harder each ton darden and the rest of the High Intensity time, even as you get stronger. You may Training (HIT) camp. have to use a spotter more with each pro- gressing workout. You may also find that on Rarely does any bodybuilder tread in this workout 1 or workout 2, you can complete territory, and for good reason, as it is really Video: all 3 rounds with the same dumbbells, but not necessary and can be dangerous for on workout 3, by the 2nd or 3rd round, you anyone but a veteran who knows what the 5 Minute Tone Back & have to drop the weight or you’ll barely be heck he is doing - and all the kidding aside for a moment, Im serious about this. Its no Chest getting 2 or 3 reps. Now let me re-emphasize the importance of a spotter. Theres something thats going to joke if your chest and arms give out from happen when you do this routine that does underneath you and you dump a 70 or 80 not happen often. You will hit what my train- pound dumbbell on your face. (you do like ing partner and I call “HONEST FAILURE.” your teeth, don’t you?) This means that your muscles literally fail, or give out right underneath you. Mind you, However, as a technique you use on rare this is not something you would usually aim occasion for a shock routine that breaks for, but that’s just the nature of this program through progress plateaus, that untrodden and this is only a 4-workout high intensity territory is there… for those who dare. “shock” type of routine. There is something about this particular program (multi angular rest pause) that When I say your muscles will give out, I takes you there. You've been warned! Train mean that literally. On the last rep or two of hard, but be safe! 3rd or 4th angle, of the 2nd or 3rd round, your arms may literally buckle underneath Now, go out there and get jacked! you. That’s honest failure. Tom Venuto, NSCA-CPT, CSCS You see, there are several types of failure… First there is “sissy failure”.. that’s when Lifetime Natural Bodybuilder 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 About the Author: sissy failure (sarcasm). Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author Then you have positive failure. This is of "Burn the Fat, Feed The Muscle,” which teaches you where you can no longer push the weight how to get lean without drugs or supplements using up in a concentric motion, but you are still secrets of the world's best bodybuilders and fitness able to lower the weight and exert an up- models. Learn how to get rid of stubborn fat and in- crease your metabolism by visiting: 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
  12. 12. HEALTH Seite 12 Spring Allergy Management - 4 Ways to Cope Emotionally With Spring Allergies By Debbie Davis (Article Source: Spring is coming and nearly everyone else summer, you'll be the envy of all you meet in the world is looking forward to shedding when you put on your bathing suit and their winter coats, and taking to the out- head for the beach. doors to enjoy picnicking, gardening, or walks in the park. You, on the other hand, Volunteer - Even though living through are dreading the arrival of the season that allergy season can literally be a pain, set brings itchy eyes, sneezing, and conges- aside time each week to turn the focus tion. And not just because of the physical from your problems to those of others-and symptoms, but because of feeling left out. sadly, there are plenty of people who are Here are 4 things to do that will help you less fortunate these days. Choose a charity look forward to spring too. where you can work indoors and volunteer for several hours a week. Your job can be Celebrate Spring Somewhere Else - If as simple as answering their phones, help- you live in a city that is a hotbed for spring ing with mailings, working at a church, or allergies because of the trees and flowers preparing food for the homeless. There is native to your town, you don't have to cele- no shortage of ways that your community brate spring where you live. Plan a trip up can benefit from your help. (And there's north where spring has not yet sprung, and enjoy the last bit of snow, or skiing. Do another club idea-a volunteer club!) After some research, and plan a cruise so you volunteering, it will be easy to dwell on how and your family are gone for a couple of much you still have to be thankful for. 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 An excellent way to manage your allergy in your home many others that you know have the same or office is to remove airborne triggers from your air. need. offers the Allergy Machine Purifier which can be seen at Get Fit Indoors -Join a fitness center allergy_machine.html where you can run, swim, pump iron, and Article Source: socialize with others who have fitness as a expert=Debbie_Davis 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
  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 April 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.