Fat Loss
Exercise And The Brain
Note: My friend and fitness author Jon Benson shared this letter with me and gave me permission to share it with you.
If you ever needed another good reason to exercise, I’ve got one for you:
Exercise makes your brain bigger.
Actually this isn’t entirely accurate. To be more specific, exercise was found to increase brain size slightly, [...]
Note: My friend and fitness author Jon Benson shared this letter with me and gave me permission to share it with you.
If you ever needed another good reason to exercise, I’ve got one for you:
Exercise makes your brain bigger.
Actually this isn’t entirely accurate. To be more specific, exercise was found to increase brain size slightly, but far more important to increase “spatial reasoning.”
This is the ability to recognize patterns, remember phrases, numbers, and so-on. This was discovered by researchers at the Universities of Chicago and Pittsburgh.
It is also one of the most important factors to the prevention of Alzheimer’s and dementia.
My mom suffered with dementia the last ten years of her life. But unlike most dementia patients she was fully functional thanks to exercise. She drove and had a mind that was unbelievably sharp right up until an accident injured her beyond the ability to exercise.
After that, she mentally went downhill rapidly. Thankfully, she passed in peace… and she had ten wonderfully active years thanks to her willingness to take up weight training at the age of 71.
She eventually walked up to 3 miles per day and trained in the gym 3 days per week.
That kept her mind sharp, along with fish oil and N-Acetyl L-Carnitine, a wonderful brain nutrient.
Once again, we see the power of exercise. It increases the QUALITY of your life.
Quantity is no where near as important to me as quality.
One of the best ways to start exercising when you are over 40 is by using the routines covered in “Fit Over 40″.
This book profiles 53 different men and women, age 40 to 80, all sharing their workouts, nutrition plans, and mental empowerment techniques.
It is a MUST-HAVE for anyone wanting to begin exercising or improve their level of fitness after the age of 40.
For a free fat-burning course from Fit Over 40, go here –
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Reverse Crunch For Abs
It may seem like the reverse crunch is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can’t separate upper from lower. To do this move right:
1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until [...]
It may seem like the reverse crunch is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can’t separate upper from lower. To do this move right:
1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 12-16 reps.
5. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
How To Get Motivated To Exercise
Finding and keeping the motivation we need to exercise is one of the must difficult elements of maintaining our health and fitness. Motivation is what provides meaning for all of our huffing and puffing. Face it, we know that we need to do it and that it is, putting aside some injuries, good for us. [...]
Finding and keeping the motivation we need to exercise is one of the must difficult elements of maintaining our health and fitness. Motivation is what provides meaning for all of our huffing and puffing. Face it, we know that we need to do it and that it is, putting aside some injuries, good for us. Problem is that this knowledge is not enough to get many, if not most people, to maintain a regular exercise program or fitness routine.
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How To Reduce Belly Fat
[ Note: My friend and Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. Enjoy!]
Want to be leaner?
Good deal… here’s 5 tips that will help you along…
[ Note: My friend and Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. Enjoy!]
Want to be leaner?
Good deal… here’s 5 tips that will help you along…
Read More >>
Long Arm Crunch For Abs
This move, the long arm crunch, emphasizes the upper part of the abs. To do it right follow these tips…
1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep [...]
This move, the long arm crunch, emphasizes the upper part of the abs. To do it right follow these tips…
1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 12-16 reps.
Free Fat Loss Course and Book
Wow. This is one of the coolest things I have seen in a long time. Fitness pro Jon Benson released a bombshell last week on the fat-burning world.
He is giving away a book’s worth of material in his free 7-Day Personal Fat Loss Certification Course.
Free… and get this: Anyone who completes the course gets his [...]
Wow. This is one of the coolest things I have seen in a long time. Fitness pro Jon Benson released a bombshell last week on the fat-burning world.
He is giving away a book’s worth of material in his free 7-Day Personal Fat Loss Certification Course.
Free… and get this: Anyone who completes the course gets his book “The Radical Fatloss Blueprint” free as well.
Read More >>
How Long To Rest Between Exercise Sets
[ Hey gang: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. Enjoy]
A lot of my readers ask me how long to rest between sets while exercising.
The answer is: It depends on your goals.
If you are training to increase strength, I recommend resting a bit longer [...]
[ Hey gang: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. Enjoy]
A lot of my readers ask me how long to rest between sets while exercising.
The answer is: It depends on your goals.
If you are training to increase strength, I recommend resting a bit longer – up to two minutes for exercises like squats and heavy dumbbell work. But if you want to burn the most amount of body fat and gain lean muscle, I recommend resting for very short periods of time.
“The Iron Guru” Vince Gironda used to recommend leaving your hands on the bar between sets — now THAT is short rest intervals! He would frequently rest only 15-20 seconds between sets.
This is similar to the strategy I use in 7 Minute Muscle — very short rest intervals and very intense training. Smart, short, efficient. That’s the way to go.
A good place to start is simply reducing your rest intervals by 10 seconds. No matter what workout you’re using, decrease your rest by 10 seconds between sets. You may not be as strong on the last few sets (if you are training traditionally… if you use 7 Minute Muscle your rest is “built-in” and not an issue.) Over time you will work your way back up to the same amount of sets and reps but done in far less time.
This means more work output, which means more muscle if your nutrition is good.
This is the best way to train most of the time: Limited rest, intense sets, and short workouts.
They are the ones that produce results.
Go here for more information –
http://www.7minutemuscle.com/go/privacy1 <— Short, effective workouts
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