Lose Fat, Strengthen Joints

Hey everybody,

Today, I’m going to speak to you about 7 sure-fire ways to guarantee faster fat loss results than you ever thought possible:

1) Do something different.

Mix it up.  Your body wants to get used to movement, thereby save energy and burn less calories.  Never let this happen.  By mixing things up, you are constantly ’shocking your system’ and skyrocketing your results.  Exercise creativity has never been so important as it is with fat loss exercise.

2) Do compound movements.

Compound movements are movements that involve 2 or more joints.  For example, you should choose a ‘lunge’ over a ‘leg curl’ and a ’squat’ over a ‘leg extension.’  By involving multiple joints with compound movements, you are igniting the fire in more areas.  This fire will burn and burn and burn if you just take the time to set it from all sides.

3) Improve posture.

By improving posture, you are improving oxygen delivery to muscles.  Bette oxygenation of muscles = better recovery.  Better recovery = more tolerance to exercise.  Is this making sense yet?  You can last longer, recover faster, and burn more calories.  Plain and simple, improve posture.

4) Do intense exercise.

If you exercise intensely, you produce lactic acid.  Removing lactic acid from your system is a process that lasts for days.  Any process uses energy to sustain itself.  This use of energy raises your metabolism (total body processes) for a period of days.  Burning more energy at all times for a period of days is a good thing when it comes to fat loss.  …and, this is without mention of improving exercise tolerance.  If you can tolerate more in the gym, you can do more in the gym.

5) Take plenty of rest.

Most people who lift hard do not rest enough.  In fact, they probably have no idea that they are getting less out of workout, increasing risk of injury, and possibly overtraining. Unfortunately, overtraining means less results.  By resting properly, you are allowing your muscles adequate time to recover for maximal exertion to follow.  ‘Maximal exertion’ is key (see #4)!

6) Drink water.

Too many cellular processes depend on water to be ignored.  Cellular processes slow down when the cells are dehydrated.  Don’t risk sabotaging your hard-earned workout results by dehydrating your body at a time it needs water the most.  For every pound you lose while in the gym, be sure to drink 16 ounces of water.

7) Eat the right food following a workout.

Eating a combination of protein and carbohydrates (with little to no fat) is key for muscle recovery and an energy surge.  Make sure you nourish your body properly following a workout if you want to get the best results.  Personally, there’s only one solution I consistently enjoy and use.  It’s called the Prograde Workout Shake and it’s delicious.

If you start following all 7 of these fat loss tips today, I guarantee you’ll see your fat loss efforts become more recognized.  It’s not as hard as it once seemed, is it??

Have a great day,

Kareem

Instant Fat Loss Results – Guaranteed Or You Don’t Pay

Ripped Abs In 10 Minutes Per Day

Fat Loss Through Cardio

Hey everybody,

Bill brought up a great point the other day in his comment:

“Interesting, more info please.  I am 80 and need very easy exercise.”

Actually, I have an interesting experience to share with you.  You see, I used to work at THE geriatric rehabilitation center for the United States, and I learned a lot!  Here are some of the things I’ve learned about exercising when you’re older (i.e. 65 – 90 years old):

Exercise has never been so important

You have to exercise intensely to see results (although intense is a relative term)

If you’ve never exercised before, using a heart rate monitor is a GREAT idea (you’ll be surprised to find out that you may not have been exercising as intensely as you think)

Lifting weights does NOT cause broken bones unless you have osteoporosis

Dehydration is a root cause of weakness in most older adults

Depression is a normal experience with aging, but exercise is phenomenal means to end depression

Activity occupies the mind.  Exercise enhances the mind.

Don’t go too easy on yourself.  Granted, if you have health issues, get clearance from your doctor before beginning an intense exercise program, but the key is to begin.  Taking it easy on yourself with age is a cultural thing, not a human one.

Be the opposite.  Work hard to preserve youth and the results will show.

The oldest standing member in Lift Hard Play Hard right now is 78 years old – and he’s no joke!

Here’s to living and feeling better every single day – it all starts inside.

Have a great day,

Kareem

I’m serious – Getting In Shape Has Never Been So Important

Shoulder Injury?

Back Injury?

Need Stronger Abs?

Hey everybody,

Below, you’ll find an article that I wrote with you in mind.  It involves some really great fitness tips & tricks that can help you start getting better results every time you workout… starting today.

Enjoy!

-Kareem

Fitness Tips and Tricks

Fitness Tips and Tricks
By Kareem Samhouri, DPT

Most people do not realize that fitness is all about tips and tricks to decrease the amount of time spent in a gym, increase efficacy of each workout, and improve outcome in less time. In order to succeed with fitness goals, it is imperative that you have a plan.

Unfortunately, the vast majority of people that I know do not have a targeted plan to in their fitness quest. Think about your health in a similar way as you think about a job and you will reap much better results from your program.

For example, consider a typical day for me at the office:

6:45am – arrive at the office, check email, make a cup of coffee
7:00am – 12pm – see patients and clients, take notes on each session
12-1pm – Lunch + respond to emails
1-6pm – see patients and clients, catch up on paperwork, prepare for following day

Now, let’s take a look at how this same model could be used in a workout program:

Minutes 0-3 – warm up, elevate heart rate by about 10-15 beats per minute
Minutes 3-20 – Cardio or interval training
Minutes 20-40 – begin first rotation through a circuit, focusing on form and functional, whole body movements
Minutes 40-43 – rest after twenty minutes of nearly continuous movement, interrupted by short rest periods of 30-60 seconds as needed.
Minutes 43-60 – repeat circuit, record results, prepare for next workout by mentally rehearsing before leaving the gym.

Basically, we are doing the same thing in both scenarios. By choosing to arrive a couple of minutes early, warming up (checking email), beginning our workout routine with a specific goal in mind for both cardio and weight training (see patients and clients, take notes), taking a break (lunch time), repeating the process (patients and clients), and preparing for the following day we are at a huge advantage.

First of all, we are making the most of every moment in the gym. Secondly, we are visualizing success during a proud moment by mentally rehearsing the following routine. This is a key to fitness success – belief system. Belief system affects everything we do. In order to become fit, at some point, you will have to believe in yourself. Most people choose to believe in small steps. While this is a great way to offer yourself positive reinforcement, I encourage all of my clients to visualize complete success with long-term goals, and then begin to rationalize smaller ones from there. This is a much easier way of determining your overall progress in achieving something that is actually meaningful.

To learn more about setting and achieving fitness goals, and to get a month absolutely free from the number one online personal training system, please visit: https://LiftHardPlayHard.com/signup.html

Article Source: http://EzineArticles.com/?expert=Kareem_Samhouri,_DPT
http://EzineArticles.com/?Fitness-Tips-and-Tricks&id=1302112

Hey everybody,

Today I want to ’speak’ to you about some of the most crucial information regarding your fitness level out there:

IT’S BOREDOM.

If your workouts aren’t any fun, there’s no way that you’re going to want to go back to the gym every day…

…unless you’re part of the proud few who just have that great sort of self-discipline where it doesn’t matter if you’re doing the most unpleasant thing on Earth – You decided you’re doing it and that’s it.

Instead, if you’re like most of us, things that entertain you are things you find yourself wanting to do.

With that in mind, let’s brainstorm a couple of ways to make fitness fun:

1. Exercise with a close friend
2. Solve a problem while working out (something that’s really been bugging you)
3. Listen to your favorite music (but even this gets old after awhile)
4. Watch TV (I don’t recommend this – it’s distracting and you’ll waste a bunch of hard-earned time)
5. Get out of the gym faster, feeling more satisfied
6. Get better at working out, so that you feel a sense of satisfaction and accomplishment

I’d like to focus on #5 & 6.

#5:  If you can get out of the gym faster by involving more of your body with every exercise, you’re going to be happier with the end-result of working out.  After all, who couldn’t use more time in their day?

#6:  Progress skill level and you’ll keep coming back.  This is a neat area where there is a ton of cross-over between physical therapy and fitness.  You see, in a rehabilitative setting, we are constantly working to assess our patients’ levels, and progress their functional capability over time.  (i.e. get back to the way they were before the injury, illness, operation, etc.)

If you take on the same attitude with fitness, you’ll be blown away with the results.  Instead of always choosing the same exercises, without ever thinking about increasing skill level, you’ll essentially become stagnant.

In physical therapy, this always results in the same behavior:  Patients stop coming.

By constantly improving, you will be doing yourself a great an awesome favor!

Here are 6 tips on GREAT ways to improve your skill level with exercise:

1. Use unstable surfaces (more with time)
2. Combine exercises
3. Do supersets
4. Do giant sets
5. Learn plyometrics
6. Mix things up and become well-versed in all forms of resistance training (i.e. strength, power, endurance, ‘core,’ etc.)

Always, always, always track your progress.  That’s the only way to know.

I sure hope you found this info helpful.  I’ve enjoyed ’speaking’ with you today!

Have a great day,

Kareem

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Improve your golf game in 5 minutes a day with a dynamic and fun golf fitness program

Hey everyone,

Listen below for some incredible advice given to me by the best goal-setting advisor in the world, Dax Moy:

Dax Moy’s Goal Setting Techniques Revealed

I look forward to hearing your comments.

Have a great day,

Kareem

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