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KieFit Journal
                                 May 2010

       Count Down To
Fitness Success
       And Keep Your
                                          HEALTHY AND
COUNT               DOWN             TO        FITNESS                                     Seite 3
Count Down To Fitness S...
COUNT               DOWN              TO        FITNESS                                             Seite 4
Count Down To ...
WEIGHT              LOSS           TIP                                                                 Seite 5

Health Tip...
HOW            TO      GAIN          MUSCLE                      MASS                                 Seite 6

How to Gain...
BODY             BUILDING                       WORKOUT                                            Seite 7

Rating the Ene...
SHARP             ABDOMINAL                          WORKOUT                                  Seite 8

The Razor Sharp Abd...
SHARP               ABDOMINAL                         WORKOUT                                          Seite 9

The Razor ...
SHARP                   ABDOMINAL                                 WORKOUT                                               Se...
NUTRITION                        GUIDELINES                                                       Seite 11

Recovery Nutri...
NUTRITION                         GUIDELINES                                                        Seite 12

Recovery Nut...
TRAINING RESSORCE                                                             Seite 13

            Want a monster ches...
ADVERTISE OPPORTUNITYS                                                                       Seite 14

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  1. 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. 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 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 Send me your comments and ideas for further 3 articles. Submit your article to Email: ATTENTION ADVERTISE 1 and see it in the next issue OPPORTUNITYS— Schedules: Submit events sche- 4 KIEFIT.COM of KieFit Journal. dules you know to be mentioned Use your article to generate additional free traffic here in the next issue! CONTACT—KIEFIT.COM 1 5 to your website as well. Submit your personal Fitness and Sport events you wish to be SEND ME YOUR COM- 1 Closing date to submit your articles you wish to be published here and invite Kiefit MENTS AND IDEAS FOR 5 FURTHER ARTICLES. published here on 25th of each month. Journal readers to attend!
  3. 3. COUNT DOWN TO FITNESS Seite 3 Count Down To Fitness Success And Keep Your Motivation Drive Alive By Tom Venuto, NSCA-CPT, CSCS 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. 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- 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: conscious mind will go to work for you in
  5. 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 or that you drastically reduce your carbohydrate 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. 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 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. 7. BODY BUILDING WORKOUT Seite 7 Rating the Energy Drinks By: Craig Ballantyne, CSCS, MS - 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 hour, you don't need this liq- lead to an energy crash. And uid sugar.
  8. 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. 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. 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 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 Hip Flexion Lateral Flexion Hip Flexion Lateral Flexion
  11. 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. 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 Also tional and health value, more Eating salty foods (soup, see 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. 13. TRAINING RESSORCE Seite 13 Want a monster chest? This is for YOU… Click HERE! Want to know the secrets to never hitting a plateau in your training ever again? With the programs you'll find in "Specialization Training", you'll have the knowledge you need to blast past any hurdle in your training. You could add as much as 50 pounds to your bench press in a matter of weeks. Click here for more information.
  14. 14. ADVERTISE OPPORTUNITYS Seite 14 ADVERTISE W I T H US... Advertise with For Cheap $3 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. YOUR COMMENTS AND IDEAS ARE WELCOME! Do you have ideas or themes which you like to be covered in the next publication for June 2010? 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 P.S. Please ad me to your twitter, facebook and Linkedin. P.P.S.Archive Of Past Kiefit Journal Issues Copyright © 2009 All Rights Reserved. Use of this document constitutes acceptance of Designated trademarks and brands are the property of their respective owners..