Here Is One FREE Workout For You To Try
Posted on July 19, 2010
Filed Under fitness | 1 Comment
Another Proof That If You Don’t Exercise You’re Just Making Excuses.
Posted on December 19, 2009
Filed Under life | 2 Comments
10 minutes a day, 15 minutes a day, heck 5 minutes a day is better than NOTHING.
You seriously do not have to have an expensive gym membership or super expensive “home fitness equipment” because if you are in over 96% of the society that doesn’t work out you are just fooling yourself and loosing hard earned money.
Honestly, how many people you know that own some sort of “home fitness gadget” and never use it?
Can you say 5 people? 10, 15?
I bet you know quite a few.
With Online Personal Training you don’t have to spend tons of money on your workouts. You don’t have to buy expensive machines and you don’t have to rely on your gym hours of operations.
You can workout whenever you want, wherever you want (with the laptop) and as often as you want.
The point is. You just must make a one minute decision to start. Enough said.
You and only you are in control of your life. 20 minutes a day could make a difference between healthy life and a misery of disease.
10 Ways To Use Your Workout Towel OTHER Than Wiping Out Sweat
Posted on November 8, 2009
Filed Under Training | Leave a Comment
By Nick Nilsson
The humble gym towel can actually be an extremely effective training tool!
When you get done putting these quick and easy methods to the test,
you’ll never look at your towel the same way again.
The towel is your friend…
And to prove it to you, I’ve got 10 ways you can use your gym towel to get a great workout (not counting mopping up sweat, of course).
1. Towel Chin-Ups
Throw a towel over the chin-up bar and grip the ends. Now pull yourself up! Gripping and holding your entire bodyweight up on a loose towel is GREAT for the grip and will activate a lot of muscle fibers in your lats because of the instability.
2. Towel Calf Stretch
Lay on your back on the floor and loop your towel around the forefoot area of one of your shoes. Now pull HARD towards you, stretching the calf. This technique works extremely well because you can very easily adjust the tension of the stretch. Forget fancy stretch straps - just throw a towel over!
3. Abdominal Sit-Ups
This is a GREAT abdominal exercise…roll up a towel, lay down on the floor and slide it under your lower back. Now do a sit-up. The rolled-up towel braces your lower back so that instead of using hip flexors and putting stress on the lower back, all the tension of the exercise goes directly onto your ABS.
Be sure your not pulling on your head - you can also make it easier by holding your arms across your chest or at your sides.
4. Towel Bodyweight Tricep Extensions
Throw a towel over a railing or something else a few feet off the ground. Now hold onto the ends. Set your feet back a few feet. Now, keeping your body stiff, bend at the elbows ONLY then extend back up. The instability of the towel grip will set your triceps on fire!
These pics show the exercise done on a bar - just loop a towel over the bar and grip the ends. Move your feet closer to make the exercise easier.
5. Towel “Fat” Bar/Handles
Thick bar and thick handle training is GREAT for the forearms and grip strength. You can accomplish this cheaply by simply wrapping a gym around the bar or the dumbell handles and then gripping around THAT as well.
The padding and “squeezability” (I sound like a toilet paper commercial…cripes) of the towel around the bar activates a tremendous amount of muscle fibers in the forearms and hands.
6. Towel Pushdowns and/or Pulldowns
The easiest way to set this up is to attach a single handle to a high pulley then loop a towel through that. Grip on the ends of the towel and do a pushdown or pulldown (depending, of course, on what exercise you want to do)! It’s just like using a rope attachment but without the solidness of a rope (or the knots on the end to brace your hands).
7. Towel Pull-Up Rows
This exercise gives you some excellent options for training your back in pretty much any situation you find yourself in. As long as you can loop a towel around a solid object, you can grab the ends and perform a rowing movement…two hands on the ends or even one hand gripping both ends to do one arm at a time rows.
8. Towel Cable Face Pulls
This is a great rear-delt exercise. Attach the single handle to a high pulley and loop the towel through. Use a light weight to start with. Grip the ends of the towel then take a couple of steps back so your arms are directly forward, out in front of you.
Now, pull the cable towards your face, bringing your hands out to the sides of your head, trying to pull the towel ends out to the sides as you do so. This one is excellent for the Rotator Cuff.
9. Towel Cradle Sit-Ups
Lay on the floor with the towel end held in your hand and with the towel itself across your upper back (like you would hold it if you were drying off your back with it).
Now perform a sit-up…instead of trying to pull yourself up using your abs, though, pull yourself up using the TOWEL. Come up and to the right by forcefully pulling on the RIGHT end of the towel, while bracing with your left. You’ll be surprised at how strongly this hits the abs.
10. Neck Training
Using a towel is a great way to do isometric training for your neck. Basically, you just put the towel around your head (any direction - front, sides, back) and pull on the ends, resisting that pull with your neck muscles.
—
And that’s just the beginning! Take these techniques and try and think of other ways you can take the common gym towel and come up with multiple uses for it.
I told you you’d never look at your gym towel the same way again!
——————
Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 18 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge - Rapid Fat Loss,” “Muscle Explosion,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus - Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at (HERE). He can be contacted at betteru@fitstep.com.
Losing Fat Is Like Draining A Swimming Pool…. Fitness Facts
Posted on October 7, 2009
Filed Under fitness | 1 Comment
Losing Fat is Like Draining a Swimming Pool…Why Spot Reduction Just Doesn’t Hold Water.
By Nick Nilsson
Want to lose stomach fat? Have a problem area you want to tighten up?
The bad news is simply training that area to death won’t
accomplish it! Learn why spot reduction doesn’t work
and what you CAN actually do about those problem areas.
“How can I lose my gut?”
“How do I stop my arms from flapping in the wind?”
“How can I get rid of this stomach fat?”
“How do I lose just the fat on my thighs?”
These are questions I hear regularly…the bottom-line question being asked is “how can I lose fat from one specific area?”
And I’m sorry to say, the quick answer is…
“You can’t.”
But don’t panic! Just because you can’t spot-reduce from one specific area doesn’t mean you’ll never lose that fat! It just means you have to look at things a bit differently when it comes to fat loss.
THAT is where the pool I mentioned comes in.
I would love to give credit to the person who I burgled this analogy from (if you’re reading this, let me know!) but think of your bodyfat stores as a pool…
When you fill up a pool (i.e. bodyfat stores), the deep end fills up first, right? Of course! It’s the deep end.
Well, the same thing happens in your body. Think of your stomach as the deep end. When you start putting on fat, your deep end starts filling up first.
So you’re happily swimming along until one day you realize your swimming pool is too full and it’s time to drain some water from the pool (i.e. lose some fat).
To spot reduce and lose that fat from the “deep end,” you’d have to drain the deep end first. Not gonna happen. If you can think of a way to drain just the deep end of a pool, I’d like to know it!
This is what happens with fat loss. The stuff you put on LAST is the stuff that comes off FIRST. And generally speaking, the stuff you put on FIRST (i.e. problem areas like the gut and thighs) is the stuff that comes off LAST (because it’s the deep end of the pool).
So what’s the strategy?
You’re going to have to drain more of the pool to get that deep end down.
In fat-loss terms this means you’re going to have to lose fat from all over your body before the stuff you REALLY want to get rid of comes off.
I know…that’s probably the LAST thing you wanted to hear but it’s the unvarnished truth.
I’m afraid doing ten thousand crunches every morning won’t get you the ripped six-pack you’re looking for. And doing ten thousand leg-lifts (no matter how much you feel the burn) won’t pull that fat from your thighs. It’ll tighten up the muscles underneath that fat, but you won’t really SEE much of a difference.
When the body switches on fat burning, it does so on a systemic basis. Going to back to the pool analogy, this would be like having multiple drains all draining water from the pool. The water level goes down evenly when you drain a pool, no matter how many drains you’ve got or where the drains are draining from.
So when you lose fat, even if you’re exercising the heck out of your abs by doing ten thousand crunches, you could be pulling fat from your legs for fuel.
The REAL secret about spot reduction is that you can’t pick your spots.
Your body picks the spots for you. Reducing ALL your spots is the only way to spot reduce.
So now that I’ve crushed your dreams about losing fat from just your stomach or thighs, I want to tell you that overall fat loss is not as hard as you might think!
Even small changes in your training and eating can really make a big difference in draining your fat pool. You don’t have to go on a crash diet or train 3 hours a day to get results.
Eating better and training as little as 30 minutes, 3 times a week can get you moving in the right direction.
If you’re interested in more information on how to lose fat, have a look at these articles:
1. How To Lose Fat NOW - A Basic Fat-Loss Program That You Can Put To Work Today!
click here
And if you want to REALLY kick-start your fat loss be sure to check out my book “Metabolic Surge - Rapid Fat Loss!”
here.
He can be contacted at betteru@fitstep.com.
The Best Fitness Provider In Dublin
Posted on August 8, 2009
Filed Under life | Leave a Comment
We did it again.
Press Release
FOR IMMEDIATE RELEASE
Body By Greg Receives 2009 Best of Dublin Award
U.S. Commerce Association’s Award Plaque Honors the Achievement
WASHINGTON D.C., June 8, 2009 — Body By Greg has been selected for the 2009 Best of Dublin Award in the Personal Trainers category by the U.S. Commerce Association (USCA).
The USCA “Best of Local Business” Award Program recognizes outstanding local businesses throughout the country. Each year, the USCA identifies companies that they believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and community.
Various sources of information were gathered and analyzed to choose the winners in each category. The 2009 USCA Award Program focused on quality, not quantity. Winners are determined based on the information gathered both internally by the USCA and data provided by third parties.
About U.S. Commerce Association (USCA)
U.S. Commerce Association (USCA) is a Washington D.C. based organization funded by local businesses operating in towns, large and small, across America. The purpose of USCA is to promote local business through public relations, marketing and advertising.
The USCA was established to recognize the best of local businesses in their community. Our organization works exclusively with local business owners, trade groups, professional associations, chambers of commerce and other business advertising and marketing groups. Our mission is to be an advocate for small and medium size businesses and business entrepreneurs across America.
SOURCE: U.S. Commerce Association
CONTACT:
U.S. Commerce Association
Email: PublicRelations@us-ca.org
URL: http://www.us-ca.org
Drinking Water Is Just Better For Your Fitness - Here Is The Proof
Posted on July 12, 2009
Filed Under Uncategorized | Leave a Comment
Why not to drink just water?
Because it doesn’t have any flavor?
Because it doesn’t taste good?
Why not to drink water to make your body work better. Water makes over 60% of your body.
And here how it can help you with your fitness level (watch the video below)
Amazing Life Tranformation - How Exercise And Good Eating Helped Him Lose Over 400 Lbs
Posted on July 12, 2009
Filed Under Uncategorized | Leave a Comment
This story can inspire anyone who think that there is no hope for them.
If this guy could do what he did (watch the video) there is no reason for you to be defensive and still stay in denial. If you are overweight or obese it means that your body is just out of its natural state - TEMPORARILY.
You and only you have a power to change that and bring your life and health to normal. If you don’t take an action — temporarily becomes permanent and could lead to the dead end.
Start with small steps and be consistent. It will happen. You have to face the facts, the truth and if it’s not convenient and comfortable just suck it up and make the first step towards your lifestyle change.
Good start could be joining our website that will help you to start exercising. The best part of it is… you can do it at home, at your own pace, at any time of the day or night. We make it simple.
Ultimately, you are in charge of you life and everything that happens around you is a direct response to your action.
C’mon You can do it.
Are You Ready For Bathing Suit Season?
Posted on July 2, 2009
Filed Under fitness | 1 Comment
5 Beach Body Myths (and 3 Steps to Look Amazing)
There’s a good chance that you’ll find yourself in a bathing suit sometime this month. If you are like most people then that realization will
1) bring a grimace to your face and
2) will motivate you to lose some weight.
While I commend your desire to slim down before baring it all, I’m here to warn you of the 5 myths that most people fall for. Don’t waste your time on these:
Myth #1: Starve the pounds away.
Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.
Tip: Don’t starve yourself - instead eat healthy small meals throughout the day.
Myth #2: Take diet pills to boost your effort.
It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered - exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.
Tip: Don’t pop a pill - instead burn calories with exercise.
Myth #3: Do extra crunches to flatten your abs.
We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.
Tip: Don’t obsess about crunches - instead focus on fat burning.
Myth #4: Eat packaged diet foods for speedy results.
It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.
Tip: Don’t eat packaged diet foods - instead stick with nutritious whole foods.
Myth #5: Avoid all carbohydrates in order to slim down.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.
Tip: Don’t swear off all carbohydrates - instead stick with wholesome carbs.
Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan. Here’s what you need to know in 3 simple steps:
• Step One: Cut out the junk.
The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat - don’t eat junk!
• Step Two: Focus on whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
• Step Three: Come train with me.
This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Join our website today to get started on an exercise plan that will make you look great on the beach, and all year round.
Proper Nutriton Guide Recommended By Real Trainers.
Posted on June 18, 2009
Filed Under Nutrition | Comments Off
BASIC Nutrition - A Quick, Common-Sense Guide To What You Should Be Eating to Stay Healthy and Get Results Right Now
By Nick Nilsson
Think proper nutrition is complicated? It doesn’t have to be.
Follow these simple principles and you’ll never go wrong.
I would bet that without even thinking, you could name 4 or 5 diets or eating plans that are in the popular media…Weight Watchers, Nutrisystem, Atkins, South Beach, etc. Every time you turn around, there’s a fantastic “new” approach to eating. It’s enough to make your head spin!
But it doesn’t have to be that complicated. I’ve got some easy-to-follow nutritional principles that will help keep you on the right track. Beginner or advanced, these will work for you!
1. Focus your eating on natural, unprocessed foods as much as possible.
While I know it’s not always possible to get fresh fruit and veggies and other unprocessed foods everywhere you go, your body will always respond best when you feed it foods that are not altered through processing. Your body has evolved over thousands and thousands of years to process foods in their natural state - it’s only relatively recently that processed foods have appeared on the scene.
Your body has the digestive mechanisms for efficiently processing foods in their natural state. When you add in the fats, salt, sugar, additives, etc., your body starts having a hard time digesting and coping. Think of it like trying to put regular gas into a vehicle that runs on diesel. It may run, but it’s not going to be very efficient with the fuel and it could cause problems down the road (no pun intended!)
Bottom Line: Eating foods that are not processed allows your body to function more efficiently. You’ll lose fat without even trying.
2. Get plenty of good quality, lean protein sources in your diet
When you’re training, your body has a much greater need for protein. During weight training and endurance training especially, your body is constantly breaking down muscle tissue. Protein is required to rebuild it. By regularly feeding your body good protein sources, you’ll be able to hold onto and build muscle mass easier.
Good sources of lean protein include meats (look for leaner cuts like sirloin), poultry, eggs (while not lean, eggs will not shoot up your cholesterol as many worry), fish, low-fat dairy, soybeans, and various legumes (beans).
As far as how much protein your body needs, this will vary according to how much you weigh and your activity level. A level of around 1 gram per pound of lean body weight is a good guideline (we don’t count total body weight because fat is not metabolically active and doesn’t require protein to sustain it).
3. Don’t be afraid of “good” fats
Fats can be extremely beneficial, even when you’re trying to lose weight! Fats are important in a tremendous variety of bodily processes including hormone production, immunity, joint and organ protection, and even burning body fat. Without the “good” fats, your body will not function as well as it could.
“Good” fats include sources such as fish, nuts, flax oil, borage oil, and olive oil (there are many other good sources as well). Increasing your intake of these good fats can help keep you feeling good and burning your own body fat more efficiently.
Your total fat intake should be around 30% of your daily calories. A good way to go about getting this is to try and keep your focus primarily on low-fat foods while purposefully adding the “good” fats into your diet (like eating a few almonds every day or taking fish oil or flax oil capsules).
4. Carbs are fine
Despite all the talk about carbs being the enemy, it’s important to note that carbs and foods that contain carbs can actually be quite good for you! It’s generally the refined sugar added to foods that is the problem, not the carbohydrate as a nutrient on its own.
5. Non-nutritious foods should be minimized
This is an easy one. More than likely, you already know that you shouldn’t be eating Cheesy-Poofs or chocolate bars 3 meals a day. The calories you get from these foods don’t come with any actual nutrients. When your body is missing nutrients, it craves more food (not to mention the insulin response to the sugar in many of these foods) and you tend to eat more of the poor food that doesn’t have nutrients in it.
It’s ironic to think that many overweight people are actually malnourished! When you eat nutrient-dense foods, your body gets the nutrients it needs and functions much better.
5. Salads, fruits and vegetables will give you lots of fiber, roughage and nutrition
Eat plenty of salads, fruits and veggies every day. This is usually one that everybody already knows yet doesn’t normally focus on. The fiber in the foods helps keep you from getting too hungry and helps keep your digestive system clean.
6. Just do the best you can
It’s not always easy or convenient to follow good eating principles. There are plenty of tasty temptations to be found every time you turn around.
The REAL key to proper nutrition is to focus on trying to do well MOST of the time, not all of the time. It’s what you do most of the time that will give you the long-term results you’re looking for. Determining that you MUST be perfect all of the time is a sure way to set yourself up for disappointment when the time comes that you don’t eat a perfectly healthy food choice.
Sometimes, you just have to eat those Cheesy Poofs and not worry about it.
——————
Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge - Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus - Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available here. He can be contacted at betteru@fitstep.com.
Is This Really Going To Improve Your Fitness?
Posted on June 9, 2009
Filed Under Training, life | Leave a Comment
Please be aware that what you are about to see in videos below is not going to work for you.
Really,,,
Don’t waste your time and money on it even though it looks sooooo good in those infomercials.
1. Neck Line Slimmer — I just don’t have enough words to describe how stupid this is.
Watch and Laugh.
2. RockandRoll Stepper
Seriously. Are you going to spend your hard earned money on this pieces of crap?
They all end up in garage sale next week after you buy it anyway.
Why don’t you go to the nearby park and workout out using your own body weight or rails that are FREE !!!!!!!!!!!!!!!!!
Here is an example.
Save your money and frustration.
