So many life events cause stress – both good events and bad ones.  A new mate, a new baby, a new house, a new job – all good things that happen to all of us at one time or another.  Even though these good things are what we choose to do, we still have to deal with how they affect us.  Excitement, happiness, and other positive emotions are often offset with feelings of inadequacy, uncertainty, or worry about how life is changing.  This balance of emotions causes stress.   When bad things happen, such as a death, illness, loss of job, divorce, or money concerns the stress level can shoot out of control.  These serious worries can make some people very sick and unable to function normally.  There are feelings that situations will never improve or that nothing will ever be good again.  This stress is some of the most difficult for people to manage. The most common symptoms of excessive stress is fatigue, stress eating, insomnia, and general lack of motivation to do more than necessary during the day.  These symptoms can be light or extremely severe.  Those affected severely may be almost debilitated by what they are dealing with. What would be your first response to either type of stress?  Think about it – how have you dealt with these issues in your life before?  Based on the common symptoms, one of the most effective responses to stress at any level is exercise.  We constantly hear that your body will be more energized if you exercise – helping get rid of fatigue.  It’s also been proven that people who exercise regularly are able to sleep better at night – helping get rid of insomnia.  Focusing on an exercise program can help curb stress eating by pointing your mind toward fitness rather than overeating.  Also, it has been shown that individuals who are more physically fit often experience fewer health troubles for a number of reasons.    High stress levels can lower your ability to fight off infections and exercise can help counter-act that problem.  On top of the physical benefits of exercise, the mental benefits can be many.  Some people exercise to look good.  Some people exercise to feel good.  Some people exercise at a gym for social reasons.  Some people exercise to fill time in their day.  The reason people exercise isn’t usually important – they will get the physical and mental benefits from it either way. It’s recommended that every person exercises at least three to four times per week for a minimum of 30 minutes.  More is better, but this schedule will be a great start if you’re not currently active in an exercise program.  A mix of different kinds of exercise will keep your body completely fit and also keep you from getting bored.  Aerobic combined with weight training and core strengthening is a great combination. Motivation is often a factor – especially when stress levels are high.  There are a few things you can do to help get motivated to get to the gym or exercise at home.  To find the best motivation for yourself, though, you need to be very honest as you look for motivation and make decisions about your plan.  Will spending the money to go to a gym really make you go?  For some, the money won’t matter and for some it will.  Will getting a personal trainer that you’ll be accountable to help you get the process started and sustainable?  For some, this works and others don’t care about accountability to others.  Will joining an exercise class where you bond with other people and make friends help you?  Some people really enjoy the social aspects of a class while others like privacy for their routines.  So, you get the picture.  It really depends on your personality as to what will motivate you the most. Just remember that some of the benefits of choosing certain options for adding exercise to your life can turn into stress busters.  Getting to a gym with a class of people can help you take your mind off your issues.  It can also help you bond with others who may have similar situations to deal with.  Working with a trainer who has the ability to push you to do things you normally wouldn’t do can build confidence and self esteem – what a stress buster that would be! Another way that exercise helps relieve stress is that it relaxes tight and tense muscles.  Over time, you’ll become stronger and the stress won’t be able to affect your muscles as much as before.  Also, most people experience a relaxation response to exercise that lasts for an hour or two.  This can definitely be a mood lifting thing.  This reduction in tense muscles and addition of relaxation time will go a long way to helping you handle stressful time more effectively.   Self-image is an important factor for everyone.  When we’re highly stressed, our self-image can suffer.  Exercise does help build self confidence by making you just feel better about yourself and how you look.  A new focus on a healthier lifestyle often results from just starting an exercise program.  For most people this means improving your diet to more healthy choices.   And one final word on getting as much exercise in as possible – don’t stop at following your program or routine.  Always look for ways you can get in more exercise by taking the stairs or parking far away from the door.  Do your own housework.  Play ball with your kids in the yard.  Join a softball or volleyball team.  It’s important to get moving! Everyone agrees that exercise is beneficial for both the body and the mind.  As a result, it can relax you when other techniques fail.  Exercise does take time and it does require discipline, but the benefits are certainly there if you’re willing to make it a regular part of your life.  Consider all the benefits in addition to stress reduction and go for it!

So many life events cause stress – both good events and bad ones.  A new mate, a new baby, a new house, a new job – all good things that happen to all of us at one time or another.  Even though these good things are what we choose to do, we still have to deal with how they affect us.  Excitement, happiness, and other positive emotions are often offset with feelings of inadequacy, uncertainty, or worry about how life is changing.  This balance of emotions causes stress.  

 

When bad things happen, such as a death, illness, loss of job, divorce, or money concerns the stress level can shoot out of control.  These serious worries can make some people very sick and unable to function normally.  There are feelings that situations will never improve or that nothing will ever be good again.  This stress is some of the most difficult for people to manage.

 

The most common symptoms of excessive stress is fatigue, stress eating, insomnia, and general lack of motivation to do more than necessary during the day.  These symptoms can be light or extremely severe.  Those affected severely may be almost debilitated by what they are dealing with.

What would be your first response to either type of stress?  Think about it – how have you dealt with these issues in your life before?  Based on the common symptoms, one of the most effective responses to stress at any level is exercise.  We constantly hear that your body will be more energized if you exercise – helping get rid of fatigue.  It’s also been proven that people who exercise regularly are able to sleep better at night – helping get rid of insomnia.  Focusing on an exercise program can help curb stress eating by pointing your mind toward fitness rather than overeating.  Also, it has been shown that individuals who are more physically fit often experience fewer health troubles for a number of reasons.   

 

High stress levels can lower your ability to fight off infections and exercise can help counter-act that problem.  On top of the physical benefits of exercise, the mental benefits can be many.  Some people exercise to look good.  Some people exercise to feel good.  Some people exercise at a gym for social reasons.  Some people exercise to fill time in their day.  The reason people exercise isn’t usually important – they will get the physical and mental benefits from it either way.

 

It’s recommended that every person exercises at least three to four times per week for a minimum of 30 minutes.  More is better, but this schedule will be a great start if you’re not currently active in an exercise program.  A mix of different kinds of exercise will keep your body completely fit and also keep you from getting bored.  Aerobic combined with weight training and core strengthening is a great combination.

 

Motivation is often a factor – especially when stress levels are high.  There are a few things you can do to help get motivated to get to the gym or exercise at home.  To find the best motivation for yourself, though, you need to be very honest as you look for motivation and make decisions about your plan.  Will spending the money to go to a gym really make you go?  For some, the money won’t matter and for some it will.  Will getting a personal trainer that you’ll be accountable to help you get the process started and sustainable?  For some, this works and others don’t care about accountability to others.  Will joining an exercise class where you bond with other people and make friends help you?  Some people really enjoy the social aspects of a class while others like privacy for their routines.  So, you get the picture.  It really depends on your personality as to what will motivate you the most.

 

Just remember that some of the benefits of choosing certain options for adding exercise to your life can turn into stress busters.  Getting to a gym with a class of people can help you take your mind off your issues.  It can also help you bond with others who may have similar situations to deal with.  Working with a trainer who has the ability to push you to do things you normally wouldn’t do can build confidence and self esteem – what a stress buster that would be!

 

Another way that exercise helps relieve stress is that it relaxes tight and tense muscles.  Over time, you’ll become stronger and the stress won’t be able to affect your muscles as much as before.  Also, most people experience a relaxation response to exercise that lasts for an hour or two.  This can definitely be a mood lifting thing.  This reduction in tense muscles and addition of relaxation time will go a long way to helping you handle stressful time more effectively.  

 

Self-image is an important factor for everyone.  When we’re highly stressed, our self-image can suffer.  Exercise does help build self confidence by making you just feel better about yourself and how you look.  A new focus on a healthier lifestyle often results from just starting an exercise program.  For most people this means improving your diet to more healthy choices.  

 

And one final word on getting as much exercise in as possible – don’t stop at following your program or routine.  Always look for ways you can get in more exercise by taking the stairs or parking far away from the door.  Do your own housework.  Play ball with your kids in the yard.  Join a softball or volleyball team.  It’s important to get moving!

Everyone agrees that exercise is beneficial for both the body and the mind.  As a result, it can relax you when other techniques fail.  Exercise does take time and it does require discipline, but the benefits are certainly there if you’re willing to make it a regular part of your life.  Consider all the benefits in addition to stress reduction and go for it!

Hi everyone and welcome to the bodyweight circuit training at home total body workout!  If you are serious about developing your body into an athletic, lean ripped physique then you are going to want to put this workout on your list of things to do for 2010.  The best part is that you don't even need to workout in a gym to do it.  The only thing you need to complete this workout is a chin up bar.  If you don't have one, don't worry.  There are bars that you can purchase now that fit between your doorway to allow you to do chin ups.  If you still can't get a hold of one, don't worry, you can do one of the other exercises twice.

This is a circuit training workout and therefore the key to doing this workout is to perform and move from one exercise to the next, taking as few breaks as possible and ideally not taking any breaks at all.

Exercise 1:  Ab Plank Side Step & Explosive Push Up

10 Reps

Exercise 2:  Handstand Push Ups

As Many Reps As You Can Do to Failure

Exercise 3:  Step Up Lung Combo

12 Reps on Each Leg

Exercise 4:  Chin Up to 90 Degrees & Hold

Hold Chin Up 90 Degree Position for 45 Seconds

Exercise 5:  Ab Circles

6 Reps Clockwise & 6 Reps Counter Clockwise

As you can see this is a very fast and challenging workout that holds the benefit of getting you into great shape.  You will not only look better but this workout will enable you to build your muscular endurance significantly and enable you to be a far better athlete.

A great advantage to these circuit training workout routines is the short amount of time they can be completed in and the amazing results you get from them.  These types of workouts are the secrete for super star athletes and celebrities to remain in top shape day in and day out.  As you can well imagine, super star athletes and celebrities have little time in the gym each day due to their busy schedule and prior commitments.  Therefore star personal trainers design programs just like this for these athletes and celebs to perform in a short amount of time in order to keep them in the best shape of their lives.

Planning your workouts is just as important as doing your workouts as you want to make sure your workout and nutritional planned are geared to your goals.  If you are interested in getting lean, ripped and muscular then circuit training is ideal, however you need variety as you can't just do the same workout forever and get the same results as you did when you first tried it.  Therefore you need a workout and nutritional plan designed for you over several weeks or months all with your goals in mind.

circuit training,total body workout,bodyweight circuit training,muscular body,get ripped

For a free video demonstration of the exercises presented above, please follow the link: <a target="_new" rel="nofollow" onclick="javascript:_gaq.push(['_trackPageview', '/outgoing/article_exit_link']);" href="http://newbodydimension.com/home-workouts/bodyweight-circuit-training-at-home-workout/#workout1">Total Body Workout</a>

For information on a step by step 90 day workout and nutritional program used by professional athletes and celebrities and specifically designed to help you burn fat, build muscle and get you that lean, ripped, athletic look as well as get you into the best shape of your life, please follow the link:  <a rel="nofollow" onclick="javascript:_gaq.push(['_trackPageview', '/outgoing/article_exit_link']);" href="http://newbodydimension.com/get-ripped/">Ultimate Workout Program</a>

Frank Marconi has been working out for over ten years and specializes in circuit training workouts and nutrition in order to help people achieve that ripped, athletic and muscular look.

ARTICLE 20

2010's Ultimate Chest Super Set Workout

Strengthen, define and build your chest with this super set workout!

Hi everyone and welcome to the ultimate chest super set workout!  This is a challenging chest workout that will not only build strength in your chest but will work you hard with lots of sets and reps to build your muscular endurance and help you burn fat so you can move further towards that lean, ripped athletic look.

This workout is made up of three super sets.  Each super set has 2 exercises to be performed per set and 3 sets must be completed in order to move on to the next super set.  The key to this workout is to move from exercise to exercise, set to set and super set to super set, taking as few breaks as possible in between.

The first super set is a combination of 2 exercises designed to stretch the chest.  Three sets of the 2 exercise combo are required to be completed.  The second super set is a combination of 2 exercises designed to contract the chest.  Again, 3 sets of the 2 exercise combo are required to be completed.  Finally, the third super set is comprised of 2 compound movement exercises, using the triceps and shoulders to aid the pre exhausted chest muscles.  Three sets of the 2 exercise combo are required to then complete this workout.

Super Set 1 - Chest Stretching Exercises - 3 Sets

Exercise 1:  Bodyweight Jump Stretch Band Flys - 10 Reps

Exercise 2:  Chin to Chest Dips - 10 Reps

Super Set 2 - Chest Contraction Exercises - 3 Sets

Exercise 1:  One Arm 90 Degree Rotation Tubing Pull - 10 to 12 Reps per Arm

Exercise 2:  Flat Bench Pull Over - 10 to 12 Reps

Super Set 3 - Chest Shoulder & Tricep Compound Movement Exercises

Exercise 1:  Medicine Ball Rolling Push Ups - 20 Reps

Exercise 2:  Incline Dumbbell Press - 12 to 15 Reps

As you can see, the exercises stimulate all parts of the chest in three very different ways.  The reps are moderate to high combined with the requirement of moving from one exercise to another turns this workout not only into a weight workout but a cardio workout as well.  Focus on your breathing and on keeping good form on each rep.  Push yourself by telling yourself you can do it in times of fatigue.

These high set, high rep workouts are the most effective workouts if you want to build a ripped, lean, muscular body.  The combination of weight training and cardio aspect (very little rest) gets your body into great shape so if you are after a lean, athletic body, similar to what graces 90% of the exercises magazines as of late, these are the type of workouts you want to be doing.

If you want to get more out of your workouts and achieve that lean, athletic body, make sure you have a game plan and have a workout and nutritional plan to follow.  The best results are achieved by adding a lot of variety to your workouts.  Doing the same old workout is not only boring but leads to diminished results as your body adapts to a particular workout and therefore your strength and muscle gains and fat loss tail off.  Therefore you want a program with workouts that have variation on tempo, rep counts, circuit training and non circuit training phases in order to keep your muscles guessing and your body development progressing.

Myths, Lies and Propaganda about Exercise

By Lt. Col. Bob Weinstein, USAR-Ret.

Throughout my career in the military I have come across a variety of tall tales about eating and exercise. The extent of misinformation is so great that you'd think we were dealing with Cold War propaganda. If a lie is told frequently enough it is treated as the truth. Here are some of the myths, lies and propaganda about exercise.

Exercise MYTH # 1: The best time to exercise is in the morning, because it jump-starts your metabolism.

The TRUTH: Exercise anywhere, anytime.

The best time to exercise is the time that fits your schedule. That can be morning, noon or nighttime. The enemy wants to rob you of any thought of flexibility so that you just surrender and do not exercise enough. Morning exercise will expedite the wake-up process, and you will feel energized. Mid-day exercise will energize and refresh you and help you overcome that afternoon grogginess. Nighttime exercise is an amazing stress-management tool that will get that blood circulation back up so you are really infused with the energy to enjoy the evening much more. Any morning versus evening metabolism, difference is insignificant compared to the overall benefit of exercising. It is propaganda from the enemy. This myth is busted.

Exercise MYTH # 2: If you do not exercise, muscle will turn into fat.

The TRUTH: Muscle does not and cannot turn to fat.

What a bunch of hogwash! The Wizard of Oz may be able to turn muscle into fat, but that is a fairytale, and the Tooth Fairy will not be able to help you on this one! Snap out of it, Soldier! Fat cannot and does not turn to muscle, and muscle cannot and does not turn to fat! Here's what does happen. You burn off fat and build muscle OR you lose muscle and gain fat. Get that other propaganda out of your head!

Exercise MYTH #3: Running a mile burns more calories than walking a mile. The TRUTH: Both running and walking a mile burn the same amount of calories.

We called in our mathematicians for this one. They looked at us with a grin and said, "Give us something challenging. This is a no-brainer." Running one mile and walking one mile both burn 100 calories. Walking a mile takes longer and therefore results in a burn of the same amount of calories. So why run? Because it works that cardio and, if you are looking for a calorie burn, running will burn more calories in less time than walking. Ask a mathematician. It is true.

Exercise MYTH #4: You must exercise continuously for 30 to 40 minutes to benefit your heart.

The TRUTH: Every bit of exercise adds to a heart benefit.

The enemy wants you to subscribe to the self-defeating All-or-Nothing Principle. The All-or-Nothing Principle: "If I can't exercise continuously for 30 to 40 minutes, I'm not going to do it at all." We have been created to do what we CAN do. Research supports the fact that every bit of exercise accumulates to an overall health benefit. Conversely, every bit of sedentary lifestyle accumulates to damage your health and your heart.

Exercise MYTH #5: A good sweat results in extra weight-loss.

The TRUTH: A good sweat is a good sweat.

I will tell you what a good sweat is! It is a good sweat! A good sweat results in extra water loss, not fat weight-loss. Need I say more?

Exercise MYTH #6: If you are injured, you should not work out at all, in order to allow your injury to heal.

The TRUTH: Movement promotes healing.

My reliable agents in the field have uncovered a couple of sources of this myth. It is possible that liability concerns of the medical community will play a role in the propagation of this misinformation. The truth: Movement promotes healing as long as it is done safely and under the guidance of your physician. Now, here is a big test question for you. Why is physical therapy prescribed for injuries? Yeah, I know. I already gave you the answer: Movement promotes healing and the regeneration of tissue.

Exercise MYTH #7: Focusing on abdominal exercises will help me lose that belly fat.

The TRUTH: This inspired me to get poetic.

You can crunch all day.

You can crunch all night.

You can crunch at bedtime and by the moonlight.

You can crunch it up.

You can crunch it down.

There ain't no way you'll lose a pound.

No! Abdominal exercises do not target belly fat loss. Do not believe those gadget commercials and, by the way, there is no Tooth Fairy.

Exercise MYTH #8: Stretching before exercise is essential to prevent injury. The TRUTH: There is no conclusive evidence that stretching prevents injury.

This myth is designed by the enemy to keep you from getting down to business and focusing on your cardio and strength training. Too much emphasis on stretching! The cardio benefit of stretching is almost zero. There is no conclusive evidence that stretching is essential to prevent injury. In fact, there are studies that suggest that stretching actually increases the muscles' susceptibility to injury, which – according to the studies – causes the muscle fibers to lengthen and destabilize the muscle during strength training. Mild stretching should not really be a problem. My recommendation: Warm up the body before stretching, or perform mild stretches until warmed up. Another option is to stretch briefly between sets.

Exercise MYTH #9: Never eat before a workout.

The TRUTH: Eat before your workout.

The enemy would like Americans to run out of energy and get weak. Now, if someone said to you, "We're going take a drive. Make sure you don't get gas," I think I can visualize that look of astonishment on your face! Food is fuel, and you need it for your workout. However, do not overeat. If you have an evening workout, make sure that lunch is not the last meal you had. In addition, if you do not have time to get a decent meal, eat a banana, a sports shake or an energy bar. There is no excuse for not getting some good-quality nourishment in preparation for a good-quality workout.

Exercise MYTH #10: Strength training with weights will make women bulk up.

The TRUTH: No! Strength training will not bulk women up.

The enemy wants to keep our women weak. Do not let it happen! Ladies, you will not bulk up with strength training. Most women's bodies do not produce enough testosterone to become bulky like those big guys on TV. Proper strength training will enhance your appearance and strength. In addition, if you are still concerned, just concentrate on doing high reps. That strategy is very healthy for your muscles because you will also be increasing your muscle endurance and not just your muscle strength.

Exercise MYTH #11: You should only start strength training after losing excess weight.

The TRUTH: Strength training is great for weight-loss.

Here we go again. The longer the enemy can delay an American getting on an exercise program, the greater the chances of defeat and another healthy lifestyle will be shot down by a myth before it even takes off. Movement is always healthy as long as you are not hurting yourself. Of course, in the beginning, exercise may very well hurt your feelings. If you feel that coming on, just go to my website NoMoreCryBabies.com. Strength training is a definite plus when you are in the process of losing excess weight. Cardio is also essential. Just follow that principle of doing what you can do, and do not forget to say to yourself and others how much fun you are having.

Exercise MYTH #12: If you do not exercise hard and often, it is a waste of time.

The TRUTH: All exercise benefits your health.

The human body was created for movement and not a sedentary lifestyle. Every bit of exercise you can integrate into your daily life will enhance your health and wellbeing. It is a myth that you must exercise hard and often to reap any health benefits. Eat right; exercise regularly; think predominantly positive thoughts; focus on those worthy life goals; focus on leaving your mark on this earth by serving others and benefiting your fellow man and woman. That is a recipe for a healthy life.

Exercise MYTH #13: You will burn more fat if you exercise longer and keep your heart rate in the "fat burning" range.

The TRUTH: You will burn more fat when you increase the intensity.

It is time for math class, again. Yes, it is true that the percentage of fat you are burning with a low-intensity workout is higher than a more intense workout with a heightened heart rate. Nevertheless, here is the fatal math error. With a low-intensity workout, you are burning fewer calories. With a high-intensity workout, you are burning, overall, more calories and are therefore burning more fat, even though the percentage of fat burn is decreased. This means that all those treadmills with those fat burn indicators are not only robbing you of a calorie burn, but are also robbing you of a good cardio and strength-training workout.

Forget those gadgets that measure your heart rate, and get back in touch with your body by using what is called perceived exertion. You can tell whether your workout is light, medium, hard, very hard, or brutal. Use that as a gauge. In addition, remember: You want to get your heart rate up, to improve your cardiovascular condition. Otherwise, those disease-related enemy soldiers will be knocking at your door.

Exercise MYTH #14: You must stay away from strength training while trying to lose weight, since it will cause you to bulk up.

The TRUTH: All exercise, both cardio and strength training, is essential during a weight-loss program.

This one may tie in with the other myth that fat can turn to muscle. All exercise, both cardio and strength training, is essential during a weight-loss program. If you do not perform strength training, your body will begin practicing cannibalism. Moreover, guess whose muscle mass your body will eat? Your own! That is not science fiction. If you are not using and maintaining your muscle, you will lose it. Your metabolism will slow down even more, and your health will suffer.

Exercise MYTH #15: Stress speeds up the metabolism and burns more fat.

The TRUTH: Stress causes the body to burn fat slower and may result in increased fat retention.

Exercise MYTH #16: Jogging and running will make a woman's breasts sag.

The TRUTH: This is not a myth! Jogging and running will make a woman's breasts sag, if she does not wear proper support.

Wear a sports bra and do not even think of eliminating excellent cardio from your workout. Walking is for people who cannot run, and I hope you are not in that category. If you do not wear a good sports bra, exercising can make your breasts sag more quickly, says Peter Bruno, M.D., an internist in New York City. High-impact activities, particularly jogging or aerobics, can stress your Cooper's ligaments, the connective tissue that keeps breasts firm. According to the American Council on Exercise, compression bras work best for smaller-busted women. The more well endowed (typically a C cup or larger) should opt for an "encapsulation" bra that supports each breast separately. Replace workout bras every six months to a year.

Exercise MYTH #17: I cannot lose weight because it is in my genes.

The TRUTH: No! Your genes do not have the last word. Eating right and exercising regularly will have a positive impact on your weight regardless of your genes. Lack of exercise and bad eating habits will have a negative impact on your health regardless of your genes.

You have no influence over your genes and, in some cases, there is a propensity for weight gain that is in the genes. But wait. The truth is exercise and healthy eating will have a positive impact on you regardless of your genes. This means that if you have the propensity to gain weight or get certain diseases, exercise and eating right will still reduce the impact.

Your lifestyle choice could have a negative impact on the development of your genes for future family generations. There is new evidence for what is called environmental inheritance, a radical theory of transgenerational genetic adaptation proposed by Professor Marcus Pembrey of the Institute of Child Health, University College of London in the mid 1990's. Simply put, your lifestyle of poor food choices or overeating or not exercising could lead future family generations to have a propensity for being overweight or having certain diseases or even smoking. The good news is that your healthy lifestyle may have a positive impact on the development of your genes for future generations.

Author: Lt. Col. Bob Weinstein, USAR-Ret.

Please mention the author when using this article.