Lose the fat around the…

If you live in the Atlanta area and are looking to lose fat and inches around the midsection, belly, hips, thighs, or any other body pat I can help.

Through bodyweight exercises, weight lifting , and some hard work I can help you get the body you want and have imagined.

Send you contact info to weightworkout@yahoo.ca to get the help you deserve.

Atlanta Personal Training For Fat Loss of the THIGHS, HIPS, and STOMACH

Nutrition tip of the Week

Mood Eating

Most people eat based on their mood and/or some subjective feelings of hunger. They don't eat based on what their bodies need. Think of it this way: you're about to take a long drive on a stretch of highway with no gas station. Do you fail to stop for gas before you hit the road because you're 'not in the mood?' Of course not. Think of eating in the same way. Eating fuels your metabolic engine. So it's time to start feeling like eating so that you can stop feeling like you're scrawny. by Dr. John Berardi

SEE ALSO: This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Wednesday, November 19, 2008

Carving Definition Into Every Inch Of Your Back

Training and Looking for a Personal Trainer In Atlanta

With Full-Range Pulldowns

While chins may be a better mass-builder, this version of the pulldown

works WAY better for bringing out eye-popping detail in your back.
And if you've ever had a hard time feeling your back working, THIS

exercise will fix that in an instant!

For me, it's rare that I do pulldowns, hins or weighted chins hit the back for targeting growth much better. But when I DO perform pulldowns, THIS is one my very favorite versions of it.

Believe me, if you have a hard time feeling your back working when you train it, this is the cure...your lats will be BURNING by the end of the set...heck, after just a couple of reps!

This exercise is a combination of a pulldown movement and a rowing movement - the two BASIC planes of movement for the lats. The trick here is that you're going to go from one directly into the other without releasing the tension in your lats. It's VERY tough but VERY effective.

The good thing is, you don't need to be super-strong to perform this exercise - even a total beginner can do it. Just adjust the weight to what you're able to use.

Basically, all you need is a pulldown machine. I prefer a close, underhand grip but you can do wide-grip as well. Use a weight that's lighter than you think you'll need for this one - about 1/2 to 2/3 of what you'd normally use for pulldowns (trust me on this - don't be a hero).

  • Start the movement like a normal pulldown.

  • Pull the bar down to your upper chest.

  • Now the CRITICAL part...holding the bar IN PLACE IN SPACE, lean a ll the way back. You'll now be in a vertical rowing position.

  • Now row the bar all the way down as far as you can.

  • You're hitting a peak contraction on the lats TWICE in this exercise. It's quite an experience!
  • Now come back up, bringing your body up and the bar up at the same time. The way down is a two-part movement but the way up is all at once.

Now do it again!

Believe me, you will get a REAL burn in your lats by the end of the first set of this one. It's one of my favorites for carving definition into the back.

This exercise can be found in my book "The Best Exercises You've Never Heard Of" - one of 53 unique and powerful exercises that will kick your butt out of any training plateau!

------------------

By: 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 17 years. Nick is the author of a number of bodybuilding eBooks including "Muscle Explosion! 28 Days To Maximum Mass", "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. He can be contacted at betteru@fitstep.com.


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Weight Loss In the Atlanta area?

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jason@inthegym.info

Friday, November 14, 2008

The "Great" Nutrition Debates part 2

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The Top 6 Displacing Debates

Part 2


Article By:Dr John M Berardi, CSCS
This is part 2, for the rest of the article visit Part 1

4. Tap Water vs. Bottled Water

Speaking of beverage consumption, people are dehydrated because they drink too little water while drinking too many caffeinated, diuretic drinks (coffee, soda, and alcohol). Dehydration leads to all sorts of health problems for the inactive, not to mention the decrements in athletic performance seen in dehydrated athletes.

But rather than simply promoting the heck out of water consumption, experts will bicker on and on about tap water vs. bottled water. Sure, good quality bottled water is usually a better choice, but don’t be one of these people who stay away from tap water, forget to pick up their bottled water, and simply remain dehydrated.

What to do? Drink sufficient water first; worry about the source later. (Of course, you may want to avoid drinking out of puddles next to pig farms in Uganda.) Put a water filter on your tap or buy one of those filter jugs you store in your fridge and be done with it.

5. Glass vs. Plastic
And how about the bottles the water comes in? That’s right, the glass vs. plastic debate. Just the other day, I was recommending that a group of my athletes pick up some Tupperware so they could whip up all of their meals and shakes in the morning. It’s easy to make a good food choice during the day when you’ve got all your good food with you, pre-cooked, pre-wrapped, and ready to be eaten.

After the talk, one of the athletes came up to me and told me he avoids Tupperware altogether because of the potential leeching of xenoestrogens into his food. When I asked what he uses to store his food in, he told me he doesn’t even preplan his meals. He also told me he needed to lose fifteen pounds and that he was overweight because his nutrition sucked!

Buddy, I agree that glass containers may be marginally better than plastic, but for the love of God, pick up some plastic if it'll help you plan your meals! And this was a world-class athlete! You can imagine how the average guy fares!

What to do? Plan your meals in advance, storing them in woven baskets if necessary. Buy the best containers you can afford. If you can get the glass versions, great; if not, the generic plastic ones will do just fine.

6 . Free Range vs. Extremely Limited Range Meat
Most weightlifters eat lots of protein and that’s no mistake. One of the best ways to get all that protein is by eating a lot of protein and micronutrient-rich lean meat. Protein supplements are okay to supplement your diet, but real food should be your nutritional mainstay and there’s nothing better than good ol’ fashioned lean meat.

Since eating more protein can increase metabolic rate, improve your weight loss profile, increase protein turnover, accelerate exercise adaptation, and (when replacing dietary carbohydrate) decrease the chance of cardiovascular disease, it should be clear that most people would do well to increase their consumption of lean meat.

So imagine the dismay someone might experience when hearing that the experts are now bickering about the type of meat we consume. Many experts muddy the waters when discussing free range vs. grain fed meat, telling people that grain fed meat (the only kind you can find in many grocery stores in North America) is full of toxins, bad fats, and hormones.

Sure, free-range meat is probably a better choice, although there’s little proof the supposed toxins and hormones actually get passed on to us. But again, imagine you’re someone with a lifetime of eating habits that are less than optimal and you’re exposed to all this bickering about lean protein. What do you do? Well, when you’re afraid of the meat you have access to, you shy away from all types of lean meat and reach for another bagel. Bad choice!

What to do? Find the best meat you can by going around to various grocery shops and butchers. Owners of health food stores may also be able to help you locate the best stuff. But don’t be afraid to eat the meat you find in your grocery store — the reports of your impending death are greatly exaggerated.

These are just a few of the displacing debates gaining momentum in the nutrition world. Do your best to get past the marginalia, to get past the differences between all the new programs, and try to discover for yourself the basic principles all the successful programs seem to be built upon. Most importantly, when faced with a choice between two good options, one of which may be marginally better than the other, but both of which would be an improvement over what you're currently doing, just pick one and go with it. You can optimize later, as long as you make an improvement now.

There's no debating that.

SEE ALSO:
For more great training and nutrition wisdom, check out our complete system, Precision Nutrition. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

And what's more, your online access allows you to talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches.


Atlanta area personal and group training.
Weight Loss and Performance Training In the Atlanta area?

Contact me here
jason@inthegym.info

Thursday, November 6, 2008

The "Great" Nutrition Debates Part 1

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Article By:
Dr John M Berardi, CSCS

While displacement foods (unhealthy foods that fill us up, knocking healthy foods out of our diets) are probably at the root of many of our health and body composition crises, what I call "displacement debates" have also become a real problem in today’s information age.

For example, the average North American barely knows what a carbohydrate, protein, or fat is, yet when they hear well-respected experts at the ADA recommend high carb diets and the highly (though not universally) respected Atkins group recommend low carb diets, they get so confused and frustrated they ultimately do little or nothing proactive to improve their health.

This argument is an example of a displacing debate: an academic argument that pushes the more important problems out of the public discourse. For the average North American, following either the ADA recommendations or the Atkins recommendations would go a long way toward improving their health. But instead of suggesting that people just do something, these groups continue to bicker about who’s right at the expense of an ever-growing obesity rate.

Below I’ve presented six of the interesting displacing debates I’ve heard argued lately. Hopefully by discussing them I can put to rest the idea that these issues are of critical importance to your overall health and body composition. I’d like you to understand that these represent small, fine tuning details which are only relevant to a small percentage of the population, if that. On the whole, these debates do more to confuse and paralyze people than to encourage them to take their health into their own hands.

The Top 6 Displacing Debates

1. Fruit is Bad Now?
We all know fruit provides fiber, vitamins, minerals, and low glycemic index carbohydrates, so it should be no surprise that many experts recommend eating a few servings of fruit each day. Heck, this notion has even been turned into a clich├ęd rhyme:

"An apple a day keeps the doctor away!"

Yet some experts out there actually suggest that fruit might be bad for us! That’s utter nonsense. So, imagine you’re someone with a lifetime of eating habits that are less than optimal (for some of you, it might not be so hard to do) and you’re exposed to this debate. What do you do? Well, nine times out of ten, you figure that if there’s a chance fruit is bad for you, you might as well stay away from it — probably better to reach for a Big Mac instead. After all, it does taste better.

What to do? Eat the damn fruit – but, as with everything else, don’t overeat!

2. Raw? Organic?
Speaking again of fruits (and vegetables), it’s recommended that the average person consume two pieces of fruit and three servings of vegetables per day as a bare minimum. I recommend 10-15 servings per day. Yet most North Americans (athletes included) consume far less than the standard recommendation of five servings of fruits and vegetables.

However, rather than simply recommend more fruit and veggies (no matter how you can get them, for any fruits and vegetables are better than none), experts spend their time fighting about canned fruits and veggies vs. raw fruits and veggies. And then they fight about raw fruits and veggies vs. organic fruits and veggies! Sure, I agree that raw, organic fruits and vegetables are best since they probably have a higher micronutrient count, but let’s face the facts: any fruits and veggies are better than none!

So again, imagine you’re someone with a lifetime of bad eating habits and you’re exposed to all this bickering. What do you do? Well, you'll probably avoid the fruits and veggies, wait for the experts to finish dueling it out, and reach for a Snickers bar instead.

What to do? Get sufficient fruits and vegetables in your diet before worrying about whether they’re organic or not. Once you’ve done that, worry on.

3. Raw Milk vs. Regular Milk
What about milk? In my opinion, it’s not necessary, doesn’t always "do the body good," and should be minimized in the diet (although I see no need for total elimination unless you’re lactose intolerant).

However, if we could simply get more people to drink milk instead of sugary soda, we’d have less obesity and disease. But instead of focusing on healthy behaviors, experts will bicker on and on about regular milk vs. raw milk. Of course, all this does is serve to draw negative attention to milk and away from the other healthy decisions people could be making.

Sure, if it were possible to get raw milk that was guaranteed aseptic, it would be better than processed, pasteurized milk. But faced with the confusion, what do you, the hypothetical sub-optimal eater, do? Well, nine times out of ten, you avoid both kinds of milk and drink another Coca-Cola instead.

What to do? Limit milk, and drink calorie-free beverages like water and green tea instead.

Part 2 to come...

SEE ALSO:
For more great training and nutrition wisdom, check out our complete system, Precision Nutrition. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

And what's more, your online access allows you to talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches.


Atlanta area personal and group training.
Weight Loss and Performance Training In the Atlanta area?

Contact me here
jason@inthegym.info