Transformation! ( health is wealth ) Do you believe that?

[el rey]

Toto SJ,

Thanks for having me registered here, and also for the workout tips. I need to spare some time reading the entries as useful health tips are available from here.

This thread is good and very informative in terms of health maintenance/development. One poster is right when he said, this thread rocks.

btw, thanks also to the moderator of this group for approving my registration, and greetings to all pinoys in Thailand.

ElrieP

[Steve St. John]

" Top 10 best sources of Protein "

Foods high in protein should be a staple of everyone's diet. Besides being absolutely essential in helping your body build big, bulging muscles, a new study proves that even Grandma needs protein to preserve her healthy (no matter how small) muscle mass.

So, the question becomes, "What are the healthiest, leanest, and tastiest protein sources?" Below is a list, in no particular order, of the 10 best foods high in protein. Vegetarian? We've got you covered too with a mix of non-meat products, so no excuses!

1. Chicken Breast - 3.5 oz., 30 grams of protein
   (Go with the 99% fat-free boneless, skinless variety for the leanest choice.)

2. Turkey - About 7 grams of protein per ounce

3. Tuna - 6 oz. can, 40 grams of protein

4. Salmon - 3.5 oz., 27 grams of protein

5. Eggs - 1 large, 7 grams of protein

6. Milk - 1 cup, 8 grams of protein (Go with 1% or skim)

7. Cottage Cheese - 1/2 cup, 15 grams of protein

8. Almonds, Peanuts, Cashews - 1/4 cup, 8grams, 9 grams, 5 grams of protein

9. Peanut Butter - 2 Tablespoons, 8 grams of protein

10. Yogurt - 8-12 grams of protein per cup

Keep the Faith!

[Steve St. John]

Toto SJ,

Thanks for having me registered here, and also for the workout tips. I need to spare some time reading the entries as useful health tips are available from here.

This thread is good and very informative in terms of health maintenance/development. One poster is right when he said, this thread rocks.

btw, thanks also to the moderator of this group for approving my registration, and greetings to all pinoys in Thailand.

ElrieP

No probs Nong.

I believe that there are many awesome fitness gyms there in Singapore.

You're right nong Elrie. Transforming something needs some time and effort.

Here at siampinoy.com we do our best to share our knowledge in order for us help our fellow Filipinos.

BTW. The owner of this website knew you. He's one of Roger's friend as well.

So Nong Elrie, If you have some questions or querry regarding about fitness.

Just post it here and we'll do our best to answer that.

Welcome to SiamPinoy Nong Elrie from Singapore.




Keep the Faith!

[Steve St. John]

Diet and Timing
By: Charlie Poole

I have been receiving a lot of e-mail lately about diet. In the past, I was never concerned about what I ate. I just went to the gym, trained hard, and that was the extent of my routine. Not until recently did I realize the power diet has over the way your body looks and performs.

I believe that diet is at least 75% of the fitness equation. In this article, I'm going to describe in detail what I have learned about diet during my 12-week transition period.

 When To Eat & How Often 

This might sound strange, but you have to eat more often to lose fat and gain muscle. During my transition period, I never ate less than 6 meals a day. Try to eat every 2 to 3 hours. Do not eat complex carbohydrates after 6:00 p.m. or four to five hours before going to bed. Try to eat one gram of protein per pound of lean body mass on lifting days and .8 grams of protein per pound of lean body mass on non-lifting days. Never eat more than 70 grams of protein in one meal.
 

 Carbohydrates

When I think of carbohydrates, I think of energy. Carbohydrates supply our bodies with the energy it needs to make it through a workout. Without an adequate supply of carbohydrates, the body goes into carbohydrate deprivation. This is called a state of ketosis (meaning our body is using protein as energy).

This is not a good state to be in for long because it will rob the body of muscle tissue in an effort to create energy. On the other hand, if too many carbohydrates are consumed, they convert into stored fat.

The idea is to consume just enough carbohydrates to make it through our workouts with sufficient energy. I have broken down carbohydrates into these three categories:


1. Simple carbs: These are sugars, or quick energy. They are absorbed very quickly into the body. Ex. Anything with sugar, also fruit.

2. Complex carbs: This is where you get long-term energy for the day. These are long chained carbohydrates that brake down slower, giving us energy over a prolonged period of time. Ex. Oatmeal, potatoes, pasta, rice, breads.

3. Fibrous carbs: These are things like vegetables. I think of them as roughage in order to stay regular. Make sure you include them in you later meals when you can't eat complex carbs. They are also a good source of vitamins. Ex. Leafy vegetables like lettuce.


 Protein

Proteins are the building blocks of our muscles. Without a sufficient amount of protein in our diet, our muscles will not have the raw materials that they need to build up, or even hang on to what is already there.

Not all protein is created equal. Different foods are absorbed more than others. For example, egg white protein is absorbed at 88%. That means we get about 9 eggs to our muscles.

On the other hand, chicken breast are absorbed at 68%, meaning we get about 7 breasts to our muscles. It is imported to eat a wide verity of protein foods though; no one protein source has all the amino acids we need.

The best source of whey protein is from protein supplements. It is also absorbed very fast by the body, so it is best to take this when your body needs amino acids quickly: like right after a workout or when you first get up in the morning.


 Fats
 
We normally think of fats as being bad. The fact is certain fats are essential to building muscle and carrying out various functions of the body. There are 2 fat types we need to be concerned about:


1. Saturated fats: these are the bad fats. Avoid these fats as much as possible. You will find these types of fats mostly in meats.


2. Unsaturated fats: these are the good fats. They are a good energy source and help us build muscle. You can find from plant oils. Peanuts are also a good source.


 Water    

Do not under estimate the importance of water! If you are looking to get lean, water will be your best friend. Drink as much as you can and as often as you can. Also, it is very important to drink lots of water when you're eating large amounts of protein to clean urea from the system.


 Vitamins & Minerals  

As resistance training athletes, we have a greater need for vitamins & minerals. When we workout and bring blood to our muscles it is important that our blood is full of those essential vitamins & minerals if we want to grow.


 Supplements  

Supplements are just that, meaning they are used to supplement your diet, not replace it. Don't ever think of it that way. I developed this hierarchy of supplements based on what I thought were the most important and also by price.


1. Proper diet: Without proper diet you are just wasting money on supplements. Start here! Do not think that supplements are going to do it for you alone.


2. Multi-vitamin & mineral: It is very important to have all your vitamins & minerals when resistance training. Most of us are lacking in some areas, make it a priority to make this your first supplement.


3. Protein powder: It is usually very hard to get all the protein you need from real foods. Powders make it much easier. Also, these powders are absorbed fast by the body making them ideal after workouts or before and after sleep.


4. Creatine: This is great for harder workouts. It also makes you muscles hang on to water, giving them a better environment to grow.


5. L-glutamine: This is an important amino acid in muscle recovery.


6. Branch chained amino acid: These are great before and after workouts along with L-glutamine because it gives your muscles all the amino acids it needs to repair and grow.


7. ZMA: This helps you release more growth hormone while you sleep, increasing your size and strength.


8. Thermogenic: These really help in the fat loss process. They also help you hang on to more muscle while dieting due to the fact you can eat more.


9. Meal replacement: Although very expensive, meal replacements make it much more convenient to get some of your meals in. Also, you can get in more meals than if you were to eat only real foods.

[Steve St. John]

DEFINTION: VERTICAL JUMP


The definition of vertical jump is the jump reach minus the standing reach. The "standing reach" is how high you can extend one arm above your head while keeping both feet together and flat on the floor. The jump reach, for a true vertical jump test, is to jump straight up without taking a step and touch the highest point possible.

Since the vertical jump is an explosive movement, both strength and power need to be developed.


STRENGTH EXERCISES

Strength exercises are slow, controlled movements. The best strength exercises for increasing the vertical jump are squats, lunges and step ups. These are the best because they are compound movements, which work the knee joint and the hip joint at the same time.


SQUATS

Squats are the best exercise an athlete can do for strength if it is performed correctly. If not, it can be the most dangerous exercise. When working with young athletes, I see that 9 out of 10 squat incorrectly. This will lead to injuries, not improved athletic performance. The two main problems are: an excessive forward lean of the upper body (which can cause low back injuries) and excessive forward movement of the knees (which can lead to knee problems).

The key points of a good squat are:

Athletic stance.
The bar across the upper back (on traps and shoulders, not the neck).
The chest out and the back tight with a slight forward lean.
The knees stay directly above the feet at all times.
Sit back deep to parallel, keeping weight on the heels.
Before attempting squats, have a trained professional analyze your technique to make sure it is fundamentally sound. Concentrate on technique, not how much weight you can lift.

 
STEP UPS

Step ups are performed with dumbbells and a step-up box or bench (usually 16 inches - 18 inches high). Standing in an upright position holding the dumbbells, you step up on to the box or bench at the height that would put your knee at a 90-degree angle. Do 10 repetitions with one leg and repeat with the other.


LUNGES


Lunges can be done holding dumbbells or with the bar across your upper back. Standing in an upright position, step as far forward as possible with no forward lean of the upper body until your front knee is at 90 degree angle. Then step back to the original position in one step. Do this 10 times with one leg, then 10 with the other. Steps and lunges complement squats because they work each leg independently.

POWER EXERCISES

Power exercises involve explosive quick movements. They include power cleans, plyometrics and weight box jumps. Let's take a look at each of these exercises.


POWER CLEANS

Power cleans are a very advanced technical exercise. It is one portion of the Olympic lift, the clean and jerk. I highly recommend assistance from a certified strength and conditioning specialist (C.S.C.S) before attempting power cleans.


PLYOMETRICS

Plyometrics are very explosive bounding, hopping and jumping drills. They bring together the strength and speed components for increased power. Plyometrics must have maximum effort for results. Practicing maximum vertical jump will increase vertical jump.


WEIGHTED BOX JUMPS


Weighted box jumps are a form of plyometrics. A quality box jump should be heavy duty with landing area of 2 feet by 2 feet. The box should be 16 inches to 32 inches in height based on one's ability. You hold light dumbbells in your hands (start with 5 - 10 pounds) with your arms straight throughout the exercise. Stand in front of the box and jump as high as possible landing softly as possible. Step down and repeat for 3 sets of 10 jumps. This should be done twice a week. Never land with your hips lower than your knees and always concentrate on each jump. (Bruised shins hurt!)




Keep the Faith! " I believe I can fly" 

[el rey]

To, daw maayo haw.
tuloy lang posts
like the others, i'm also following this thread.
kmusta ang byahe pa-North, natuloy kayo?

have a good week ahead to all!

[Steve St. John]

Thanks Nong,

About our trip to the North.

Roger did, but I didn't.

I was a little tied up last weekend and the director wont allow me to take any absences anymore.

So I told Roger I can't go with him.

Anyway, he's here now, alone. I'm gonna try to talk to him tonight if I'll arrive early.

So, How's your exercises doing? It really help your swinging skills isn't it? 

Just keep on doing what you're doing coz that's for your family and to yourself.




Keep the Faith!

[Steve St. John]

By: Josh Henkin

Determine Your Goals

This seems so obvious yet many fail to perform this aspect of training. Most will say that their goals are to lose weight, "tone up", get stronger, "get in better shape", and many other clichés. The problem with is that this type of generality does not provide much information on whether or not the goal is reasonable, or gives meaning to the program. For example, someone states they want to become stronger. Stronger? Stronger in what? Does that person want to become stronger in a particular lift, do they want to be able to play with their kids without getting tired, or maybe they have certain demands at their work that they want to perform more efficiently. Hopefully it is becoming evident that goal setting is very important. Remember to follow the basic rules of goal setting.

*  Measurable
*  Has an Optimal Level of Difficulty
*  Meaningful
*  Fits into Personal Value System
*  Have a Completion Date
*  Outline Sacrifices that will have to be Made


Develop a Plan

 
Far too many people worry about the "perfect" workout. Let me help those people by telling everyone there is no such thing. Every workout has pros and cons; the idea is that your current workout plan has more benefits than costs. The first key is to develop a plan that you know you can consistently follow. Sometimes people have great programs written out, but they are not reasonable to their lifestyle, abilities, or even goals! Once this is done, then you can concentrate on implementing exercises, sets, reps, etc.


Periodize the Programs

Now, I am not going to ask most people to put in the time or assume everyone has the proper understanding of this very complex subject. There are some very easy things to do though to utilize Periodization, which is basically having a logical progression in one's training.

*  Don't use the same program for more than four weeks.

*  In the fourth week cut down the amount of work to half. If you typically are doing 24 total sets in a workout, cut it down to 12. This is known as de-loading which is necessary to stimulate new increases. The body cannot constantly make increases without a break.

*  In each micro-cycle (which would be approximately the duration of the month) try to increase the load of the core lift by 5% each week.

*  Don't train to failure for the majority of your training. This will inhibit your ability to recover and make progress in the following routine. There is no research that training to failure is any more effective in stimulating gains in body composition.

Some people get in a rut of performing the same workouts because they do not know the variety that exists. It is often easy to take any exercise and develop many more movements.


Incorporate New Methods of Training

The most unfortunate trend that I see in most gyms is that people never venture out into other forms of physical conditioning. There are so many fantastic ways to improve fitness that could easily avoid boredom and injuries, but we often forget about these techniques and instead become slaves to isolation exercises, redundant aerobic classes, and mindless treadmill walking. Here are some ways to incorporate techniques from the world of martial arts, gymnastics, and classic strongman training.


Use Recovery Methods


It is hopefully common sense that a person that wants to achieve anything from their training needs to make sure they are receiving enough sleep and implementing a proper nutrition program. I am still amazed how many emails I receive from readers that are confused why they are not making progress in their training even when they admit they do not eat well. Hmmm…this is easy, clean up the diet!! You cannot expect to make progress on fast food and sugars. There is a classic saying, "Doing what you know is different than knowing what to do."


Perform More Work in Less Time

This is a terrific method that I originally learned from Strength Coach, Charles Staley. If you would really like a different and effective way to perform your training then you MUST check out Coach Staley's Escalating Density Training Program (www.myodynamics.com). Below I have outlined the basic premise to a program.

*  Decide what muscle groups you want to perform (for the sake of this example we will use a chest and back routine)

*  Pair up the two muscle groups for 2-3 supersets (i.e. bench and pull-ups, dips and rows, flyes and rear delt flyes)

*  Determine a set number of repetitions for each exercise

*  Set a specific time to perform the first two movements (15 minutes is usually a good start)

*  Set your watch and begin. You will alternate between the two exercises resting only as long as you deem
necessary to perform the other exercise. It will be natural to take less rest early and more as the sets progress

*  Record the number of sets and reps you performed in that time frame. For the next workout see if you can perform more sets or reps in the same amount of time.


Buy a Book or read some fitness articles

Time Life Magazine use to have commercials promoting their series of books on a variety of topics. They would entice the audience with just enough information to hopefully get the whole story in the actual books. I would say the same is similar to the fitness industry. Usually in magazines or articles there is only so much that can be said, and it is only about one aspect of training. If you seriously want results then spending a couple of bucks on a quality book on how to organize and execute proper training is more than worth it! Below I have listed some of my favorites. These are books that anyone can take some very valuable information and use it tomorrow.

In the End

Success is really dependant upon the individual. You can simply be one of the many people that "workout" and complains about their lack of results, or be one of the few and take action by implementing some of the above ideas into your current routines. If you do take the time you will be amazed by the rewards such work will bring.

Enjoy!


 

[Steve St. John]

My name is Steven.

I'm 30+ years old give or take.

Height: 5' 11"

Weight: Before 85kgs pure fats - Now 75kgs w/ muscles

I've been here in Thailand for almost 5 years.

I was a teacher, an office worker, a consultant, a broker and a basketball player.

I love sports.

And I believe that health is wealth.

Here's my story,

The reason I started exercising is because I "really" hated the way I looked and felt. I had become an unhealthy, overweight, unhappy, pack a day smoker and what made me even more upset was that I accepted it for years.

I want to share my weight loss story with all of you because I know how difficult losing weight can be and how stressful it gets when you just cannot get the scale to budge. A lot of people think of weight loss as just a physical thing, not understanding that there is so much more to it.

Losing weight has just as much, if not more of a mental aspect to it than many would think, not to mention the attitude changes, views on life in general, as well as the amazing "high" you get every time someone compliments you and tells you how good you look.

Suggestions 1. I would have for others is tell people your goals. The more people you tell the more people will ask how things are going and then you can share your small successes along the way. This will also keep you motivated to do good so you won't have to tell people you aren't reaching your goals.

Suggestion 2. Is to tackle the small goals before the large ones. I never once set out at the beginning trying to lose 10kg. I wanted to lose 3 to 5kg at first and once I got there I set another small goal of 5 to 7kg.

When I first started I set goals small such as getting to the gym at a certain time. The more small goals you set will help raise you confidence so are able to start setting larger goals without any trouble.

Don't try to be an over achiever and set goals that are unrealistic so you are not setting yourself up for failure. Also try to drink no calorie or low calorie drinks; get the calories in your food not liquids.

Also if you must have something and you are going to cheat make sure it's moderate like a bite or spoonful just to kill the craving, not a whole serving of something.

In conclusion I believe it is important to set small goals. You may never know where the little things will take you. 

Patience and persistence with hard work and dedication can get you anywhere you want to be in life, whether losing weight or gaining muscle. Anything is possible, you just need to back up your goal with an action. Don't just talk about it... do it!

If you want to stay healthy and fit. Just ask me, maybe I can help you.

I can give you some basic tips, training articles and programs for free.

I wish i can help you!





Keep the Faith!

[SilverSurfer]

Many many thanks! Mr. Steven! Quite a story! Love this thread. Lots of good stuff. Keep em' coming. 

  Count me in as a fan. Will update SP on developments. Ok lang ba mag post ako dito ng other health related topics?

[Steve St. John]

Many many thanks! Mr. Steven! Quite a story! Love this thread. Lots of good stuff. Keep em' coming. 

  Count me in as a fan. Will update SP on developments. Ok lang ba mag post ako dito ng other health related topics?

Thanks Silversurfer.

I hope you weren't that silversurfer that I saw last night in fantastic 4 part 2.   

Anyway, welcome to  SP " Transformation ".

You're always welcome to post any related stuff about health.

The important is it's informative and it's easy to read.

Once again thank you and may the force be with you and to your families too.




Keep the Faith!

[Steve St. John]

By: Darin Steen

If you want great abs fast, you need to focus more at reducing your body fat level than building up your abdominal muscles.

You see, you probably already have a six pack (or 8 pack for that matter) muscle underneath your fat. In order to bring your fat level down so you can see and display your six pack you need to focus on nutrition, resistance training, cardio-vascular training, healthy lifestyle choices, goal setting, social support, and rest and recovery.

We also need to talk about what fast means to you. If you have a well thought out fat loss plan, you can expect to see your abdominal muscles within 12 weeks. There are a lot of variables to consider, but we have seen many amazing results with clients in 84 days. Clients can safely lose up to 8-10 inches off their waistline with 3-5 hours of exercise per week, in 12 weeks; ideally losing 2-3 lbs. of fat per week.

HIIT VS Low Intensity, Long Duration Cardio

One of the biggest mistakes I see people making when attempting to speed up their fat loss is by doing the wrong type of cardio work. IT IS A MYTH THAT LOW INTENSITY, LONG DURATION CARDIO WORKS BEST FOR FAT LOSS.

Interval cardio (1-2 minute challenges) is by far the best type of cardio for fat loss and for a stronger and healthier heart and lungs. While it is true that low intensity / long durational type cardio (50-65% of your maximum heart rate) does take a higher percentage of energy from the fat cells, the problem arises when your body stops burning calories the second you stop exercising.

It is also true that when you do high intensity interval cardio that your body gets a higher percentage of energy from glucose (the body breaks carbs down into glucose) stored in the liver and muscles. But the fat burning advantage is that because of the intensity of the exercise the body burns more calories for the next 3-6 hours after exercise completion. So it is not from where the body gets the energy from nearly as much as it is a total calorie thing.

The positive affects of exercise come after the session is over as the body adapts, changes, and reacts to the stimulation. When you do low intensity / long duration cardio sessions, the body says "it's a good thing I had the energy in the fat cells, so it stores more carbs into the fat cells. You actually create more of a fat storage machine. On the contrary when you do high intensity interval, the body says it's a good thing I had that glucose in the liver and the muscles so it stores more of your future meals there. You actually create more of an energy storing machine

Because the heart and lungs are muscles, albeit slightly different than skeletal muscles (cause they have more red fibers for endurance for obvious reasons) when you work them with low intensity / long duration type exercise they will get smaller because the body is smart and will lose what it doesn't use. When you train them with high intensity (80-95% of max. heart rate) short duration (60-120 seconds) challenges you actually force the heart and lunges to grow bigger. A bigger heart (with more stroke volume) is better equipped to fight heart disease and heart attacks and bigger lunges are very important in our ability to age gracefully.

Pick any mode that raises your heart rate. I prefer the treadmill, power walking and jogging are very functional and the tread absorbs much of the shock. After a warm up do 6-9 1-2 minute challenges with each one getting slightly more challenging than the last. Rest enough between challenges to get your breath and energy back. Rest periods get longer between challenges as they get more intense.

Do 2-3 45 minute interval cardio sessions per week, first thing in the morning in a fasted state (have not eaten yet) and watch your abs appear fast!!

With that being said; seeing your razor sharp mid-section is definitely about a lot of things other than interval cardio.

My Best 10 Tips Are...


1. Intense Interval Cardio
 
Doing Intense Interval Cardio first thing in the morning in a fasted state. Making sure to have set up the cardio session with nutrition from the day before (limiting starchy carbs in the last 2 meals of the day).

2. Small Meals

Eating small meals often with carbs and protein in each meal, including healthy fats, and utilizing carb cycling (more starchy carbs on weight training days, maybe none on cardio days (depending on your body type, how fast your metabolism is running, etc)

3. Core Exercises

Utilizing intense functional type exercises for core:

Plyometrics
Boxing
Sprinting
Strong Man Type Exercises

4. Social Support

Announce your intentions to everyone. You will turn into who you hang around.

5. Pre-Workout Cocktail

Using a small amount of caffeine / L-tyrosine / Vinpocetine cocktail 1/2 hour before cardio & resistance sessions.

6. Change Of Clothes

Wear tighter (spandex) and more form fitting (tailored ) clothing.

7. Setting Goals

Proper goal setting (deadlines are powerful)

8. Mind Power

Visualization (see your razor cut mid-section in the "Theatre of Your Mind" right when you wake up, and right before you go to bed. See it, and feel the emotion of having a sexy midsection. The law of attraction will bring to you what you need to make any goal happen; but you must see, and feel. See it, like it is already accomplished. Cut out a physique you aspire to; and look at it. We are visual creators.

9. Vary The Exrecise

Get a variety of ab techniques in. Give them new stimulation.

10. Your Inner Weight Belt

Get in tune with your "inner weight belt", your Transverse Abdominis (TVA). Simply pull your belly button in away from your waist band during exercise's and sporadically throughout the day.

[SilverSurfer]

Many many thanks! Mr. Steven! Quite a story! Love this thread. Lots of good stuff. Keep em' coming. 

  Count me in as a fan. Will update SP on developments. Ok lang ba mag post ako dito ng other health related topics?

Thanks Silversurfer.

I hope you weren't that silversurfer that I saw last night in fantastic 4 part 2.   

Anyway, welcome to  SP " Transformation ".

You're always welcome to post any related stuff about health.

The important is it's informative and it's easy to read.

Once again thank you and may the force be with you and to your families too.




Keep the Faith!

Many thanks po ulit Sir! God bless you.

Fave Marvel hero ko si SSurfer. Magaaral pa po akong gumamit ng surf board so surfing the internet muna 

[Sepulturero]

15 Tips to Restart the Exercise Habit (and How to Keep It)

Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.

1.  Don’t Break the Habit - The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.
   
2. Reward Showing Up - Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.

3. Commit for Thirty Days - Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.

4. Make it Fun - If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.

5. Schedule During Quiet Hours - Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.

6. Get a Buddy - Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.

7. X Your Calendar - One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.

8. Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.

9. Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.

10. Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.

11. Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.

12. Habits First, Equipment Later - Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.

13. Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.

14. Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.

15. Go for Yourself, Not to Impress - Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

 

[Steve St. John]

Thanks for this Sir Sepulturero.

BTW, Long time no hear ah.   

I like 1, 4, 9, 12 and 14........   

1.  Don't break the habit.

4.  Make it fun. (smile)     

9.  Create a ritual. Oohh.... I love rituals.       

14. Start small. (Just test your patience)     



In the end, everything is possible.

15 Tips to Restart the Exercise Habit (and How to Keep It)

Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.

1. Don’t Break the Habit - The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.   

2. Reward Showing Up - Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.

3. Commit for Thirty Days - Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.

4. Make it Fun - If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.

5. Schedule During Quiet Hours - Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.

6. Get a Buddy - Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.

7. X Your Calendar - One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.

8. Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.

9. Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.

10. Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.

11. Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.

12. Habits First, Equipment Later - Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.

13. Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.

14. Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.

15. Go for Yourself, Not to Impress - Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

 

Keep the Faith!

[Sepulturero]

Busy sa Work Sir John...kaya pabasa-basa lang sa SP FORUMS 

[Steve St. John]

Busy sa Work Sir John...kaya pabasa-basa lang sa SP FORUMS 

It's okay Sir Sepulturero.

I understand the situation.

Anyway, I'm happy that you're here again.

Just keep us posted if you have some time.

You're always welcome here.






Keep the Faith!

[Steve St. John]

Dr. David Ryan

The First Five Steps Of Getting Fit

It is something that we all desire - to have that perfect shape that turns all the heads. Today there seems to be more claims of magic pills and false shortcuts about how you can get yourself in shape faster and easier.
The truth is; it is getting more and more difficult to get lean. In this world of high processed, fast food, you are often left out in the cold on obtaining that rock hard set of abs. There are some simple steps that you can take to achieving that fit body that you always wanted to have.


Step 1

Educate yourself about the proper basic rules of fitness. Give up on the idea that there is a short cut. Calories in versus calories out, is the fundamental basis of any successful lean body. If something doesn't make common sense then it probably is not right.
It is very important to eat foods low in fat and foods that are fresh. There are no absolute shortcuts about this process and taking a pill to make up for poor dietary choices, is a futile effort.


Step 2

Clean house by removing all of the foods that are in your house, including alcohol that represents a self-destructive process. You should be aware, that if you do not live by yourself, this type of behavior is often not accepted by other parties. If you do live with someone, discuss the entire process prior to its implementation.
If you have some comfort food around, give it away or toss it in the trash. Don't buy any more junk food and if you are the leader of the pack, restrict anything that is detrimental to your health from entering the house again. Think about it, you wouldn't let your children or any loved one eat or drink anything harmful, so keep the temptation from entering the house.


Step 3

Stop eating out on a daily basis. Foods from restaurants are often loaded with sodium and are higher in fats. If you have to take a cooking class, to learn how to prepare healthy meals, then it's just as important as learning the best ab exercise to do.
Americans spend approximately 40% of their income on eating out. I often hear individuals tell me, I don't know how to cook, it is too easy and that is just an excuse. Take charge of this point of your life.
You might burn a few eggs and toss away a couple more, but in the end, your mistakes will make you a better person.

Step 4
Start by organizing your life and your time. Most exercise programs and diets will fail because of one basic reason, lack of planning. If you know that you are going to be going over to a relative's house and they usually have lots of fatty foods, then eat ahead of time.
Make sure your grandmother knows how important it is for you to eat the food that you have. Let her help prepare it if she wants, since food is an expression of love in many cultures and not accepting it, is considered rude.

Take the time to prepare your food ahead of time several times a week. Carry your food with you. The best athletes can tell you what they are going to eat two hours from right now and they usually have their food with them in a cooler.


Step 5

Be consistent with your life. Don't put everyone and everything out of your life, just for your training and diet. Find a balance and make sure to work as hard at showing your loved ones that you care. Put forth an effort to show others how much you can help yourself, but still effectively function as a member of a family.
I know several champions who sacrifice their jobs, families, faith, and other important aspects of their lives, in their quest to become a success. Many times our families do not understand why we sacrifice so much. Many times our families often reject our seemingly obsessive-compulsive behavior, simply due to facts that they are often alienated in lieu of our own personal quest.


Conclusion

Getting yourself in shape is a very important endeavor and can often lead to you saving your own life. The best thing, if you are a personal trainer, physician, parent or some other role model, is to have a positive affect on the people around you. Your positive attitude, general lifestyle improvement, should have an affect on other people around you that makes them feel comfortable with you, and makes them want to idolize you. That is when you know you have stepped forward and become successful.

[Sepulturero]

Busy sa Work Sir John...kaya pabasa-basa lang sa SP FORUMS 

It's okay Sir Sepulturero.

I understand the situation.

Anyway, I'm happy that you're here again.

Just keep us posted if you have some time.

You're always welcome here.






Keep the Faith!

Tnx a lot Sir John...Good day!

[Steve St. John]

Front Side:





Neck

Traps (trapezius)

Shoulders (deltoids)

Chest (pectoralis)

Triceps (triceps brachii)

Biceps (biceps brachii)

Forearm (brachioradialis)

Abs (rectus abdominis)

Quads (quadriceps)






Back Side:






Traps (trapezius)

Shoulders (deltoids)

Triceps (triceps brachii)

Biceps (biceps brachii)

Lats (latissimus dorsi)

Forearm (brachioradialis)

Middle Back (rhomboids)

Lower Back

Glutes (gluteus maximus and medius)

Hamstrings (biceps femoris)

Calves (gastrocnemius)

So, what part of your body do you wanna improve first?