Sport Fitness & Physique» body composition

Let’s Get Super-Human!

admin — Mon, 27 Dec 2010 00:47:00 +0000

It looks like Keylea and I are going to embark on a new training plan in the next few days.

I don’t mind the break from my own personal training routine at all ~because any time I get to spend with my beautiful wife is time well spent!

The both of us have found new inspiration for our diet and training in Tim Ferriss’ new book, The 4-Hour Body.

I’m a huge Tim Ferriss fan and as soon as I had the opportunity to purchase his new book, I jumped at the chance.

I originally purchased a dozen advance copies of Tim’s book to give away as Christmas gifts.

After receiving my purchase, I found myself reading the book not once, but several times over.

In fact, The 4-Hour Body is so fun, interesting and easy to read -that I still pick it up anytime I have an idle moment.

I just flip it open and scan through the pages.

Of course, I already have a few dozen pages tabbed with Post-it® 1-inch page tabs so I have quick access to everything that interests me.

The Post-it® tabs simplify things because I can use the different colored tabs to arrange the book’s content by subject matter, particular ideas or, in this case, my particular goals.

Now, I’ll admit, I’m not so OCD that I remember what each and every colored tab means -but by simply flipping open a tabbed page -I can then recognize what that colored tab represents -and then go from there.

Of all the well-detailed plans laid out in The 4-Hour Body, there are three that the wife and I will stick to in reaching our goals.

Rapid Fat Loss (Losing 20 Pounds in 30 Days)
The Perfect Posterior (or How to Lose 100 + pounds)
From Geek to Freak -Gaining 34 lbs of Muscle in 28 Days

We’ll both use the principles in the rapid fat loss chapters to begin.

Keylea wants to build her ‘posterior’ (read: J-Lo beware!)
-so she’ll be focusing on the material in that particular chapter.

I, on the other hand, just want to be lean and buff -so I will be concentrating more on Tim’s advice to build muscle in the least amount of time and with the very least effort I need to expend to achieve the maximum results -a Tim Ferriss trademark!.

All in all, the material in The 4-Hour Body is very well thought out and extremely well researched.

I look forward to keeping you all updated with our progress over the next few months.

To Your Good Health!

Life with Rats

admin — Fri, 09 Apr 2010 11:49:45 +0000

This is gonna hurt...

You’ve slipped…..and now you’re hanging there –holding tight to a tiny sapling growing out of the craggy rock.

It’s a long way down….and it seems like an even longer way up to where you want to be.

You’re afraid and you’re tired and you don’t want to be here….but here you are.

Now what?

And as you hang there -holding on and afraid to move, two rats show up -a black rat and a white rat -and the rats begin gnawing at the tiny sapling you cling to. It seems that if you don’t make a decision -and soon -a decision will be made for you and it’s not going to be good.

In fact, you’re going to end up right back where you started -only in much, much worse shape than when you began.

What am I talking about?

It’s an analogy for your life -your health -your career -your choices.

If you’re discontent, unhappy, unhealthy, not where you want to be ….then I’m talking to you.

Life is a struggle -a climb.
It’s our nature to want to improve. We want a better life, more money, more free time, more alone time, better relationships, better health, a better golf swing, better arms, a skinny waist, better hair, whatever…

You are the climber in the story -clinging to whatever you hold dear: your habits, your addictions, your beliefs, your comfort-zone, your group of friends ….whatever it is that you’re afraid to let go of -whatever it is that you are afraid to change. And you know what?

You have to let go!
Because if you don’t let go….you will never move beyond where you are…and you’re not completely happy where you are….are you?

And the rats?

The rats are indecision: -choices.

Willard here is not your friend!

The rats are “This” and “That”

“I should try This. But what if That would be better?”

“I heard that That works. But I think I’m going to start doing This!”

“This just doesn’t seem to work for me.”

“Oh, I could never do That!”

“I wonder if So and So ever does That?”

“This is the one for me!”

“That looks good. I think I’ll try That -but wait…what’s This?”

And there you hang…undecided and unsure -while the Rats make all the choices for you.

If left up to the Rats –you’re going to fall -and it’s not going to be pretty.

The Rats are going to decide, if you don’t take the initiative and do something for yourself.

So, what’s it going to be?

This?

That?

Some Other thing?

It’s time to decide.

What do YOU want out of life?

Let go! -And get moving!

The mountain isn’t going anywhere….Are you?

Teens lost 29 pounds in 13 Weeks!

admin — Tue, 06 Apr 2010 12:18:45 +0000

In a recent study conducted by Dr. Nancy F. Krebs, professor of pediatrics and head of the division of pediatric nutrition at the University of Colorado Denver School of Medicine -severely overweight teenagers adopting a high protein, low carbohydrate diet were able to lose 29 pounds over a 13 week period.

Nature's Goodness

Even better, after nine months the subjects had been able to maintain their weight loss -not gaining any of their weight back, as some researchers had predicted.

Source: Reuters Health Information April 01, 2010
Howard Wolinsky

Ideally, we would rather our teens not become obese to begin with. Teaching our children about nutrition from a very early age should be a priority. Prevention, after all, really is the best medicine.

The research is clear:

A diet rich in fresh fruits, vegetables, lean meats, select nuts and seeds is safe, healthful and beneficial to maintaining a healthy weight and body composition -for children and for adults.

Avoid grains, breads, cereals, pasta and the like.

Avoid packaged food products, additives, preservatives and toxic sweeteners.

Drink plenty of fresh, clean water.

Get out and move your body daily and enjoy the beauty of nature.

Are we Setting a Good Example for our Youth?

Living a fit and healthful lifestyle is the surest way to instill healthful values in our youth.

Don’t know where to begin?

Need a little help?

We’re here for you.
Contact Us for ideas, help and support.

To your Good Health!
-and the Good Health of your children…

Contact Us -today!

Health Care Reform and What it Means for You…

admin — Tue, 23 Mar 2010 01:59:29 +0000

Photo Credit: italintheheart @ http://www.flickr.com/photos/italintheheart/

Gosh, I wish I knew…

I wish I knew what the newly passed National Health Care Reform Bill had in store for you.

In truth, I don’t even know what the newly passed legislation has in store for me or for my family!

I do know that there are now inclusions for folks with ‘existing conditions’ that were previously unavailable. And, I also understand that children are now covered under their parent’s plans until the age of 26.

The previous health care model was not as forgiving or as understanding in this regard.

I suppose this is good news for many people -well at least a big ole’ bunch of college students anyway.

Of course, as of the writing of this post, President Barack Obama has yet to sign the new legislation into law. However, it is widely anticipated that the President’s signatory approval is simply a pending formality.

If it truly is a ‘Done Deal,’ there is no telling what this new legislation will do for our country and its 150 million under-insured and non-insured citizens -let alone what it may not do or even the social calamity it may cause.

There is also no way of knowing how this government sponsored initiative might ultimately impact the citizens of this great nation.

We just don’t know…

Photo Credit: http://www.flickr.com/photos/chi-liu/

However, no matter what the new Health Care Reform Bill does -or does not do…

Here’s what we really DO know!

We have long known that we are all ultimately responsible for our own Health.

We have also long known that and only we can make the Life altering Changes needed to improve our Health and Wellness!

We may not be able to turn back the recently passed Health Care Reform Bill, but here’s what we can do to greatly limit our need for health care and health intervention in the first place:

First-
Stay Healthy:

There is no better substitute for a healthy life than a healthy lifestyle. Keep your immune system healthy and able to withstand all of the unhealthy toxins your environment throws at you. Eating well to support your efforts will ensure you live a long and healthy life.

Get in the habit of purchasing fresh, whole foods and limiting your intake of soy, breads, grains, pastas and dairy products. All of these foodstuffs are notorious antigens and allergens for a great percentage of our population.

Second-
Get Physical:

The more our bodies are challenged -the better our bodies respond.
It is no secret that the human body is an amazingly responsive and receptive machine. The harder and the longer we push our bodies -the more our bodies tend to respond. Don’t kill yourself -but please do get outside your comfort zone and push yourself towards a goal. Push hard and then take the time to properly recover.

Your body will only be strong and lean when it is tried, tested and forced to be strong and lean!

Third-

Be Consistent:

Find the physical activities that you enjoy!
This is SO important! If you enjoy it -you’ll most likely do it -and do it often enough to really make a significant impact.

Without intrinsic motivation -encouragement that comes from within -we just will not succeed.
Think long and hard about what it is that you would like to do for FUN!! -It doesn’t have to be an activity that you excel at -It doesn’t have to be an activity that you are particularly Good at….You only need to enjoy it!

If you enjoy it…you will stick with it…and you will continue to stick with it -your body will adapt and that is exactly what you need!

Consistency is the key!

So ……I may not know how to handle the newly passed Health Care Reform legislation….but I certainly DO know what it takes to be healthy, stay healthy and reduce your over-all health-care costs!

Take the above recommendations to heart….and see how well you can improve your health and wellness.

If you need help -if you need some guidance -I am only a click away!
Call on me to help you through any and all of your Health Care dilemmas.

To your Good Health!

Paul D'Arcy NSCA, CPT, Poliquin certified BioSignature Practitioner

Carbohydrates and Your Fat Body

admin — Sun, 21 Feb 2010 22:58:59 +0000

“Athletes who want to decrease body fat and improve body composition should pay particular attention to dietary carbohydrate intake.”

Meat and Vegetables -All an Athlete needs for Nutritional Success!

This is the advice of Dr. Jeff Volek, Dr. Erin E. Quann and Dr. Cassandra Forsythe -all registered dietitians from the University of Connecticut as published in the February 2010 issue of the Strength and Conditioning Journal (Vol 32; No 1).

In their comprehensive study, the researchers were searching for a dietary strategy that allowed athletes to improve their body composition -defined as a greater muscle tissue to body fat ratio -while improving their physical strength and mental performance.

The researchers discovered that the old axiom “A calorie is a calorie” was wildly false. That in fact, the sources of dietary calories had significant impact on both body composition and physical performance -even while maintaining the same caloric intake.

The researchers concluded that “…diets lower in carbohydrate were associated with greater fat loss and diets higher in protein resulted in better preservation of lean body mass (muscle tissue) during weight loss. Furthermore, these effects were independent of energy intake (calories eaten) and participation in exercise (caloric expenditure).”

So what constitutes a “low carbohydrate diet?”

: Fresh, lean meat….just add veggies!

Well, generally speaking consuming only lean meats, fresh fruits and fresh vegetables is close enough.

By eliminating dairy, grains, legumes (beans, peas, peanuts) and anything made with flour -you will have essentially established a very healthy, low carbohydrate diet. There is really not much need to track specifics. The ‘hunter-gatherer’ approach is one of the very best strategies towards a healthy body composition and improved physical performance.

For many folks…this seems extreme. But really, once you adapt to this strategy you will find that you have more energy, you sleep better and your clothes will begin to fit better too…

Just take a look at some of our satisfied customer’s testimonials here:

All of these folks have benefited from this exact same dietary strategy. We service powerlifters, bodybuilders, housekeepers, homemakers, construction workers, truck drivers and anyone else who desires better health, improved body composition, a slimmer waistline and improved self-esteem.

Just give us the opportunity to improve your health.

Your FREE BioSignature Assessment is easy to complete and requires No Commitment.

Give us the opportunity to improve your health, wellness and lifestyle.

I look forward to speaking with you soon!

To Your Good Health!

Oh, take the BioSignature Fitness Assessment Survey Here!

Better Health and Body Composition

admin — Thu, 27 Aug 2009 18:59:27 +0000

Here’s a Helpful, Healthful Tip for Better Health and Improved Body Composition:

Stop eating at least three hours before bed.

Your body needs time to rest, recuperate and rebuild.

These important functions occur primarily at night as we sleep, but are inhibited when the body has food to digest.

So let your body do what it needs to do.

Stop eating at least 3 hours before bed and watch your health improve and your waistline shrink!

To your Good Health!