New Amazing Six pack abs system!

How to get Sculpted Abs Revealed...

The Top 5 Reasons Why Most
People Can’t Drop That Last
10-20 lbs Of Ugly Belly Fat…

And How You Can Lose Yours With Ease And
Finally Unveil Your Six Pack!

By Natalie Pyles – Fitness & Weight-loss Expert, Master Trainer & Nutrition Specialist

REASON #1. Performing Ab Exercises Such as Crunches, Sit-ups and Leg Raises. These are among the LEAST effective exercises for getting six pack abs. In fact, they do your abs more harm than good. We’ll discuss what types of exercises REALLY work in just a minute.

REASON #2. Eating “Health” Foods. Many so-called “diet” foods are just cleverly marketed junk food. You would be shocked to learn that some of these supposedly healthy foods actually CAUSE your body to gain even more belly fat…yet the diet food industry continues to lie to you so they can maximize their profits at your expense.

REASON #3. Doing Cardio Routines. Cardio is definitely NOT the best way to lose body fat and uncover those six pack abs. Most people who make this mistake tend to hit plateaus they can never overcome. Below, I'll show you totally unique workouts that will produce 8.5 times better fat loss results.

REASON #4. Dieting. That’s right, you heard me! The truth is, 95% of all dieters fail in the long run. If people really knew how to eat properly to lose fat, we would all look great, and diets would cease to exist completely. In just a moment, I’ll show you the nutritional key to effortlessly losing even the most stubborn belly fat.

REASON #5. Using Traditional Weight Training Programs. Contrary to what most trainers recommend, the majority of weight training exercises do nothing to burn belly fat and sculpt out a six pack. That’s why so many weight-lifters have big muscles and a big belly to go with them! If you really want a fit and trim midsection, read on to learn dozens of unique and effective exercises that will sculpt your abs and your entire body in ways that traditional weight training never could.

Now You Know What Doesn't Work. On The Blog Page,
I'll Show You What DOES Work For Losing Stubborn
Belly Fat and Getting a Sculpted Midsection...
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Women go to http://fitnesselements.blogspot.com/ to start learning more today! To start trimming up your midsection and getting a flat sexy stomach Now!

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How fit are you? See how you measure up

(MayoClinic.com) You probably have some idea of how fit you are. But knowing the specifics can help you set fitness goals, monitor your progress and maintain your motivation. Once you know where you're starting from, you can plan where you want to go. And it's easier than you might think! Get started with the simple assessment guidelines below — based on guidelines provided by the President's Challenge, an activity program designed by the President's Council on Physical Fitness and Sports.
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Gather your tools

Generally, fitness is assessed in four key areas — aerobic fitness, muscular fitness, flexibility and body composition. To do your assessment, you'll need:

* A watch that can measure seconds or a stopwatch
* A cloth measuring tape
* A yardstick
* Heavy duty tape
* Someone to help you with the flexibility test

You'll also need a pencil or pen and paper to record your scores as you complete each part of the assessment. You can record your scores in a notebook or journal, or save them in a spreadsheet or another electronic format.

Record your fitness levels (PDF file requiring Adobe Reader)
Check your aerobic fitness: Brisk walk

To assess your aerobic fitness, take a brisk one-mile (1.6-kilometer) walk. You can do the walk anywhere — on a trail or track, inside a shopping mall or on a treadmill. Before and after the walk, check and record your pulse in your notebook or journal.

To check your pulse over your carotid artery, place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute.

Let's say you count 15 beats in 10 seconds. Multiply 15 by 6 for a total of 90 beats per minute.

After you've recorded your pulse, note the time on your watch and walk one mile (1.6 kilometers). After you complete the walk, check your watch and record the time it took you to finish — in minutes and seconds — in your notebook or journal. Then check and record your pulse once more.
Measure muscular fitness: Push-ups

Push-ups can help you measure muscular strength. If you're just starting a fitness program, do modified push-ups on your knees. If you're already fit, do classic push-ups. For both types:

* Lie facedown on the floor with your elbows bent and your palms next to your shoulders.
* Keeping your back straight, push up with your arms until your arms are extended.
* Lower your body until your chest touches the floor.
* Push your body upward, returning to the starting position.

Count each time you return to the starting position as one push-up. Do as many push-ups as you can until you need to stop for rest. Record the number of push-ups you complete in your notebook or journal.
Assess your flexibility: Sit-and-reach test

The sit-and-reach test is a simple way to measure the flexibility of the backs of your legs, your hips and your lower back. Here's how:

* Place a yardstick on the floor. Secure it by placing a piece of tape across the yardstick at the 15-inch (38-centimeter) mark.
* Place the soles of your feet even with the mark on the yardstick.
* Ask a helper to place his or her hands on top of your knees to anchor them.
* Reach forward as far as you can, holding the position for two seconds.
* Note the distance you reached.
* Repeat the test two more times.
* Record the best of the three reaches.

Estimate your body composition: Waist circumference and body mass index

With a cloth measuring tape, measure your waist circumference at its smallest point — usually at the level of the navel. Record your waist circumference in inches or centimeters in your notebook or journal.

Then determine your body mass index (BMI) — an indicator of your percentage of body fat — through a BMI table or online calculator. If you'd rather do the math yourself, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared. (To determine your height in meters, divide your height in centimeters by 100). Record your BMI with the rest of your scores in your notebook or journal.
Monitor your progress

Now that you know your fitness level, keep track of your progress. Take the same measurements six weeks after you begin your exercise program and periodically afterward. Each time you repeat your assessment, celebrate your progress — and adjust your fitness goals accordingly. Show the results to your doctor or personal trainer for additional guidance.

References:

©1998-2009 Mayo Foundation for Medical Education and Research

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Fitness & Metabolic Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

Fabulous Athletic Shot!

The art of Fitness and Sports Gotta love it!

Arizona State guard Derek Glasser blows past Temple's Juan Fernandez during the first half at the American Airlines Arena in Miami on Friday, March 20, 2009.

Call Me For Your FREE Sports coaching or performance coaching Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

'Amazing New KRANKCYCLEFITNESS'

The many benefits of Kranking

Improves Cardiovascular fitness
Although it is not yet common knowledge, upper-body rotational exercise can dramatically improve the CV system, even while using significantly less muscle mass than traditional CV exercise. Studies have determined that arm cranking elicits increases in VO2 max, cardiac output, ventilatory threshold, and blood lactate responses similar to those observed during leg exercise. In some arm-trained subjects, such as rowers, cross-country skiers, and swimmers, the arm VO2 max approached and even surpassed the leg value.

Provides Cardiovascular Transfer Benefits
Studies show that the CV benefits obtained from arm cranking confer both central and peripheral benefits. The ability to maintain central cardiovascular fitness by Kranking will enable lower-body exercise enthusiasts who become injured to retain their fitness while healing. As a result, when they return to their activity of choice, they will not have experienced a total reversal of training adaptations.

Provides Effective Cross Training
The benefit-transfer phenomenon also provides tremendous cross-training benefits when individuals need to give their primary muscles a rest. Current cross-training methods typically use the primary muscles that need recovery, but in a different modality (e.g., cycling for running). Kranking will likely become the most popular form of indoor cross-training for the general fitness enthusiast. This is because it is engaging enough to encourage hard training that maintains central cardiovascular adaptations while also providing complete rest for the primary muscles used in most activities.

Improves Upper-Body Strength
One of the most exciting contributions that Kranking will make lies in its impact on upper-body strength training for individuals who do not like, or have time for, traditional weight training. Studies have demonstrated significant increases in upper-body hypertrophy and tonality and decreases in skin-fold thickness after just 6 weeks of arm cranking. This is possible through short intervals performed at high intensity with limited recovery, which forces the development of larger, Type II (fast-twitch) muscle fibers. Even more exciting is that muscular changes in the upper body during arm cranking have been reported even with endurance training, presumably as a result of the low level of conditioning that these muscles have in the average person. Continued...

The many benefits of Kranking Continued

Improves Core Strength
Upper-body rotational exercise on a Krankcycle is a complex series of movements performed in a coordinated fashion and reinforced by the activation of core muscles to stabilize the body. The benefit of this activation lies in the reinforcement and strengthening of those muscles, which make it easier to recruit larger muscles and, in turn, increase the cardio effect.

Provides Integrated Movement and Functional Benefits
Independent Krankarms are the most important innovation of the Krankcycle. Each arm can drive the Krankcycle, but one arm cannot assist the other. The additional muscular recruitment necessary for maintaining synchronization between the Krankarms forces the use of ALL of the muscles of the upper body, as well as many core muscles, in a balanced and coordinated way. This facilitates neuromuscular changes that, in turn, balance the muscle and improve form and efficiency

Promotes Weight Management
Kranking provides a tool and a training program that are fun. It will encourage people to train their upper bodies to adapt them for endurance and enhanced O2 consumption. This training will lead to an increased ability to burn calories with the upper body. It will also provide another set of limbs with which to maintain a maximum level of caloric burn during a single training session. The ability to hypertrophy the working muscle (see Strength Benefits) yields an increased at-rest metabolic rate and caloric burn. In addition, dynamic exercise protocols demonstrated by our Master Trainers will elicit a greater post-exercise VO2 (and caloric burn) after exercise ends.

Improves Selected Sports Performance
Kranking provides exciting, indoor upper-body CV conditioning that can be done in groups as primary exercise for upper-body athletes including swimmers, triathletes, kayakers, paddlers, surfers, canoeists, grinders, boxers and hand cyclists. Currently, no convenient system of indoor, upper-body conditioning exists for these athletes. Kranking provides CV conditioning for their performance muscles, upper-body strength, and core training, and also functionally balances both sides of the body.

Visit... WWW.HTTP://Krankcycle.com For this all NEW hot trend I will be instructing and bringing to the market place!

Breathing Disorders

Most people do not think much about breathing until it becomes difficult (i.e., when you’re exercising, when you come down with a cold, etc). When you have a breathing disorder, you’ll suddenly find yourself thinking about your lungs in ways you never did before, and you'll no longer take breathing for granted. Knowing what goes on inside the body helps. The more you understand about how the lungs work, the better you’ll be at figuring out how breathing disorders affect you and your clients.

Symptoms

Breathing disorders such as chronic bronchitis, emphysema and asthma are conditions associated with chronic obstructive pulmonary disease (COPD) and are the most common diagnosed diseases related to respiratory dysfunction. Chronic bronchitis is an inflammatory condition caused by persistent production of sputum due to a thickened bronchial wall, which in turn creates a reduction of airflow. Emphysema is a disease of the lungs that affects the small airways. An enlargement of air spaces accompanied by the progressive destruction of alveolarcapillary units leads to elevated pulmonary vascular resistance, which in most cases can contribute to heart failure. Asthma is usually brought on by a spasmodic contraction of smooth muscle around the bronchi that produces swelling of the mucosal cells lining the bronchi and an excessive secretion of mucous. Constriction of airway paths associated with asthma results in attacks that may be caused by allergic reactions, exercise, air quality factors and stress.

Pulmonary diseases affect the respiratory system’s ability to transport oxygen during exercise to the tissue level via the cardiovascular system. The systematic breakdown that occurs as a result of inadequate oxygen supply creates a greater than normal demand on the function of the cardiorespiratory system, in some cases markedly reducing exercise tolerance.

The major signs or symptoms of COPD include the following:

* Dizziness or fainting (syncope)
* Unusual fatigue or shortness of breath with usual activities
* Shortness of breath at rest or with mild exertion
* Rapid heart rate (palpitations or tachycardia)
* Pain and/or discomfort in the chest, neck, jaw, arms or other areas that may be due to lack of blood flow

It is important for personal trainers to understand these signs and symptoms. If an individual exhibits these signs or symptoms, it is the role and responsibility of the personal trainer to take appropriate action, and if you are ever unsure of what the appropriate action is, refer your client elsewhere.

COPD steals your energy, which has a ripple effect through the rest of your body during everyday activity and exercise. For clients with healthy lungs, normal breathing doesn’t take a lot of energy. In fact, clients with healthy lungs only use energy to breathe when they inhale to inflate the lungs (exhaling is a passive activity because healthy lungs are elastic and can push the air out on their own). With COPD, the lungs can lose that elastic quality, so you have to use extra energy to force air out of the lungs. In other words, your client has to use twice the energy just to breathe. The gas exchange is less efficient, so your client’s body doesn’t have as much oxygen to fuel itself, and your client becomes tried more quickly. Some clients will even use more calories to breathe, which may sound good but is not as it leaves fewer calories for energy and exercise. Unfortunately, the energy drain can also make it harder for clients with COPD to get the nutrition they need. The digestion process itself takes a great deal of energy, so COPD clients often do not feel like eating (medication can also affect appetite), which can be very unhealthy.

Exercise Program

As we all know, exercise has many benefits. It makes your heart and circulatory system stronger, helps control blood pressure and improves the heart’s ability to pump blood, which in turn means more oxygen and energy. The lack of oxygen and sufficient calorie intake (as stated before) may lead to a loss of muscle mass and strength. This is why exercise is such a critical component of a comphensive treatment plan for any severity of COPD. Aerobic exercise like walking or riding a stationary bike helps to bring more oxygen into the body and tone the muscles. This kind of conditioning has been shown to reduce symptoms like shortness of breath and improve overall quality of life, no matter the severity of your client’s COPD. A regular exercise regimen improves sleep quality, which increases energy and promotes better posture, balance and flexibility. The list of positives for regular exercise in COPD sufferers goes on and covers everything from emotional to physical strength and everything in between.

Before starting any COPD exercise program, an evaluation of physical activity and exercise patterns should be completed. This evaluation needs to include identifying the specific activity and the frequency, volume and level of intensity of that activity. Also, you'll need to document any potentially harmful signs or symptoms associated with the activity, particularly shortness of breath or chest pains. Any musculoskeletal concerns related to joint discomfort or chronic pain should also be identified.

Every effective exercise program needs to take into consideration proper regression and progression. With clients who have COPD, every exercise should be a regression (the level of regression will be dependent on the individual's fitness level). The following aerobic exercises are listed in order from LEAST to MOST likely to induce an attack such as exercise-induced asthma or exercise-induced bronchitis.

* Pool Swimming
o Low Intensity - The moisture will help keep the air passage from drying, which can cause an attack.
* Walking
o Low Intensity - It is very easy to keep the heart rate consistent when walking.
* Cycling
o Low to Moderate Intensity - The intensity can be easily controlled while cycling.
* Treadmill Running
o High Intensity - The body needs more oxygen for this activity, so you most progress to this point.
* Outdoor Running
o High Intensity - A lot of oxygen is needed to run outdoors, plus the outside temperature could cause an attack. This is the last aerobic progression.

Any progression beyond this could be to increase the intensity further by introducing weight training. The key is to pay close attention to your client's breathing. The weight training program to follow looks like this:

* Light Weight/Moderate Reps
o Low Intensity - Helps to build a foundation.
* Basic Movements (i.e., push, pull, bend, twist, lunge, squat)
o Help to improve posture, which will make it easier to breath.
* Body Weight Movement
o Low to Moderate Intensity - You can control the intensity by adding speed and reps.
* Isometric Exercise/Continual Resistance
o Low to High Intensity - Push muscles to endurance failure, which is great for calorie burn and strength building.
* Circuit Training
o High Intensity - Perform both aerobic and anaerobic workout. This is the last progression point.

The key is keeping the workout intensity controlled until your client has progressed to a higher intensity. Like any client, progress should be gradual, but with clients who have COPD, this will take longer. A tip is to keep heart rate consistent (i.e., try not to let it dip or spike). Most attacks occur due to dry, cold air or when a high volume of oxygen is needed in a short period of time, so keep that in mind when training outside or during high intensity workouts.

Clients who have COPD use more energy to do less. Even relatively passive activities like reaching for something on a shelf or bending to pick something up from the floor takes more energy. So much of the body’s resources are diverted to the task of breathing, eventually there’s next to nothing left over for other activities. The right combination of nutrition and exercise can and will fend off attacks and improve your client's overall quality of life.

References:

1. Berge, William E. & Gordon, Debra L: “Allergy & Asthma Relief” 2004. Reader’s Digest Association Inc.
2. Earle, Roger W. & Baechle, Thomas R.: “NSCA’s Essentials of Personal Training” 2004. Human Kinetics
3. Felner, Kevin & Schneider, Meg: “COPD for Dummies” 2008. Wiley Publishing Inc.
4. Nagourney, Eric. “Athletes’ Asthma Tied to Sweat Levels” Sep 23, 2008. The New York Times.
5. Michael Greenhouse

Forwarded By, Natalie Pyles

Fitness & Weight-loss Expert, Nutrition Specialist, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com
WWW.MyFitnessElements.com