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Non-Lockout Loading

One of the most brutal training techniques of all is the non-lock out training style. Why? Because when you lock out a weight load, you give your body a slight rest. The straightened arm or leg allows the weight load to largely come off the muscles. This takes the tension off, if ever so briefly, and lets the muscles recoup.
The non-lock out, work out, however, disallows this rest. It keeps that tension on the muscles. It almost acts as one long rep that runs through various ranges, again and again.
Non-lock out training can be performed on any muscle group. The bench press, the curl, all the exercises can be performed with a non-lockout style of action. Perhaps the toughest of all to do in a non-lock out form is the squat. Squatting down and coming up to a point just below lockout is the nastiest training of all.
Non-lockout training really amps up the intensity level to a high degree. And along with that goes the pain element. The upside here is that all that intensity and pain brings a corresponding growth gain as well.
The non-lockout training style is one of the best ways to build a massive pump into the muscle being worked. Even just a couple of sets performed in this way will generate one of the biggest pumps you have ever experienced.
Non-lock out training can be done on all of your muscle groups at once, or on one area at a time. Or it can be narrowed down to a single exercise. That is, you may want to perform most of your curls in a session with a standard locking out sequence, but take one movement like the preacher curl and do it in a non-lockout manner. This will provide a tremendous burn in the arms.
Give the non-lockout style training a shot in your next workout cycle and watch what results you get from this tough training approach.

How To Do 100 Pushups

What's the best upper body muscle building exercise that anyone can
do anytime and anywhere?

The answer is pushups.

Pushups work the chest, shoulders, triceps, but due to the position
and the fact that you have to hold your body straight and rigid, they
involve almost every muscle in the body.

If you can do 20 that's not too bad, if you can do 50 you're above
average and if you want to join the elite club you'll want to
work up to 100 push ups without stopping.

I'll bet even the strongest bench presser in your gym can't do
100 pushups in a row.

Working up to this level will not only build up your chest but
also give you awesome strength and endurance.

Here is a simple program to help you reach the goal of 100 pushups.

Do your pushups workouts 3 days a week such as Monday, Wednesday
and Friday.

For your first set do as many pushup as you can, lets say for
example you do 30.

Rest 1 minute.

Do another set of as many as you can, lets say for example you
do 20 this time.

So far you've done 50 total.

Rest 1 minute.

Do another set and keep this up as many as you can followed by
1 minute rest and another set until you hit a total of 100 reps.

Ok, now over the next several weeks you are going to work on
increasing the reps you can do each set while also decreasing the
rest time by 10 seconds every week.

In about 7 weeks you should be able to do 100 push ups without

If you missed that goal you still should be able to do more
pushups now then ever before, and to reach the goal of 100
just go back to week 1 and do the cycle all over again.

5 Great Ways to Burn More Fat

1. Do not eat poor quality carbohydrates before going to sleep. Poor
quality carbohydrates are those that contain sugar or are highly
processed. These would include most breakfast cereals, breads, snack
foods, candies, and even fruits and juices. Eating these foods
immediately prior to sleeping will likely result in increased fat
deposit and will prevent your body from maintaining a successful
fat-burning mode.

2. The more lean muscle you have, the more calories your body will
burn even at rest. Muscle is extremely active metabolically. Do
some resistance training, add some muscle, and crank up that

3. Never let yourself get too hungry, or too stuffed. It really is
all about moderation. Time your meals so that you eat before you are
starving . . . doing this one simple thing will cause you to almost
always eat less. When you do eat, stop when your satisfied not when
you are so stuffed you cannot even get down another bite.

4. Double up on your cardio training. From time to time it may be
beneficial to the fat-burning process for you to split your cardio
training into two short sessions rather than one longer one. Studies
suggest that people who do 30 minutes of morning cardio and then 30
minutes of evening cardio lose more fat than those doing just one
60 minute session.

5. Eat more high fiber foods. Most of us do not get enough fiber
in our daily diets, and that's just a shame. Fiber not only promotes
overall general health, but also can significantly aid in your
fat-burning efforts. Leafy greens and salads are ideal sources
of fiber.

Push Yourself

7 pushup variations every man should have in his fitness arsenal

Guys tend to abandon the pushup for the bench press sometime around puberty. Which is why you usually have to wait in line at the gym for a bench while there's always plenty of floor space. But the once-forgotten pushup has recently muscled its way back to the top of the exercise universe. Why? Because it not only builds a powerful front face to your physique, but also develops the support system behind that musculature. "They're also a great way to judge how strong you are relative to your body weight.

Test yourself by doing as many pushups as you can in 3 minutes. Rest whenever you want, but keep the clock running the whole time. Fifty-five is average, but if you can't reach 75 what strength coaches consider "good" then you need to either gain strength or lose weight.
These 7 variations on the classic pushup will help you do both.
Weave them into your daily workouts to build strength, power, and sleeve-busting muscle.

The Classic

Good for: General upper-body conditioning

Balance your weight on your toes and palms, with your hands a comfortable distance apart, probably just beyond shoulder-width. Your body should form a straight line from your ankles to your head. Squeeze your glutes and brace your abdominals, and keep them that way for the duration of the exercise. Slowly lower yourself to the floor, pause, and push yourself back up. Repeat a few hundred times.

Variations: Three-point pushup (place one foot on top of the other to make the exercise a little more challenging); decline pushup (set your feet on a bench or chair to strengthen your shoulders); and triceps pushup (place your hands close together, directly under your shoulders, and keep your elbows tucked close to your sides as you lower your body, an adjustment that shifts the work from your chest to your arms).

Rotational Pushup

Good for: Athletic performance in sports involving torso rotation, such as tennis, hockey, and baseball

Assume the classic pushup position, but as you come up, rotate your body so your right arm lifts up and extends overhead. Your arms and torso should form a T. Return to the starting position, lower yourself, then push up and rotate till your left hand points toward the ceiling.

Variations: One-dumbbell (grip a dumbbell in one hand, rotate to the dumbbell side for half your repetitions, then switch the dumbbell to the other hand); two-dumbbell (grip dumbbells in both hands, and alternate sides when you come up).


Good for: Posture; midsection endurance and stability

Lie facedown, rest your weight on your forearms and toes, tuck your hips, and hold your body in a straight line from ankles to shoulders for 5 seconds. Do a total of 10 5-second holds.

Variations: When 5-second holds are easy, progress to longer holds, until you can stay in the position for 30 seconds. Next, try a regular push up position with your hips tucked. When you can hold that for 30 seconds, try it on your knuckles.

Barbell Pushup

Good for: Stability of midsection, shoulder; grip strength

Get into the classic pushup position with your hands on a barbell (the kind that can roll away if you don't keep it steady). Knock out the pushups, but not yourself keep in mind that one slip can send you crashing teeth-first into the floor.

Walking Pushup

Good for: Abdominal development; shoulder stability

Set up in the classic pushup position on a smooth floor, and place your feet on a towel. Walk with your hands across the room, turn, and walk back. Keep your back flat throughout the movement

Plyometric Pushup

Good for: Developing upper-body power

Set up in the classic position on a well-padded carpet or exercise mat. Push up hard enough for your hands to come off the floor and catch some air. When you hit the floor, go immediately into the next repetition, pushing up again as hard as you can and catching more air.

Suspended Pushup

Good for: Upper-body strength and stability

Wrap a pair of straps (or chains) around a chin-up bar or the crossbar of a power rack. At the bottom, the straps should be about 12 inches off the floor. Attach gymnastics-type rings (or a straight bar) to the ends of the straps. Grab the rings and do pushups, being careful to protect your lower back by keeping your core and glutes tight as you should when you do any variation of the pushup.


The Power Of Protein

How much protein do I need?

How many times have you heard the statement, "you can get all the protein you need from a normal diet?" The question is, "need for what?" There's quite a difference between the need to sustain life and the need to achieve a premium muscular body. To sustain life you need about 36 grams of protein per 100 lb. of body weight.
Recent research has shown five times this amount may be required to obtain maximum increases in strength and lean mass.

A Little Known Secret

Did you know protein can actually influence your body's ability to build muscle, burn fat, or gain weight, depending on how you use it?
Increasing your protein intake almost always results in greater muscularity. Protein in large amounts, 1.5 to 2 grams per pound of body weight maxes' out the amino acid content of the muscles, giving them a harder, fuller appearance. Your hormonal system also gets involved, switching over from fat storing to a fat burning mode through the release of the hormone glucagons. This fat burning hormone is released in response to a greater protein/carbohydrate ratio in your diet. You could simply lower carbohydrates, but if you did you'd lose a lot of muscle.

Try It And See

Try doubling your protein intake for a few days and watch what happens! It only takes a matter of days to notice a big difference in terms of muscularity and strength. One of the pioneers in bodybuilding nutrition, Rheo H. Blair, used this secret to perform bodybuilding miracles on hundreds of less than average physiques. He transformed Jim Park from an average bodybuilder to Mr. America in less than four months. (No
steroids folks, this was in the 50's.) In the 60's, Larry Scott used Blair's methods to overcome genetic limitations and become the first Mr. Olympia.

Note: Rheo Blair was a famous nutritionist. Health faddists, movie stars, celebrities and professional bodybuilders from around the country flocked to him for his expertise and his high quality protein products.

All the great bodybuilders of the 50's, 60's and 70's (Arnold, Frank Zane, Larry Scott, etc.) followed this guy's advice and got in the biggest and best shape of their lives. He had the secret of achieving steroid-like results without drugs.

Rheo rationalized that the highest quality protein in terms of supporting human growth and well-being would be found closer to home - in mother's milk. It is the food that has been honed by millions of years of evolution to nourish newborns and carry them through their most rapid period of growth. Plus, enzymes found in milk, such as
colostrums and lactoferrin, were believed to have powerful immune system-enhancing properties. His famous protein powder was based on the amino acid ratios in mothers milk.

As Rheo Blair products began to fill the shelves of health food stores stories abounded of the awesome physical transformations he performed on hundreds of "hopeless cases," regularly turning 97-pound weaklings into strapping men by way of his protein and a vigorous volume-based weight training routine.

Similar results were being reported by even advanced bodybuilders on the Blair system. In an article in the May 1967 issue of Iron Man magazine a bodybuilder wrote, 'After being on Rheo's program for only three weeks, I made more gains than I had in the past six years. I put almost a half-inch on my arms. And after two months I [put on] almost 20 pounds [of pure muscle]."

Blair died an untimely death in the early 1980's, some say his protein powder was better then anything on the market today. But almost forgotten are his amino acid capsules that bodybuilders did anything they could to get their hands on, because of their almost magic muscle building and fat burning effects.

Most of today's leading protein powders offer 17 grams of whey protein per serving. However, the NNU is only 2.04 grams. That means that only 2.04 grams of the 17 grams will be utilized by your body.

Hip Reducing Tips

Squats are a great hip reducing exercise, and when done correctly they can greatly enhance your look. It is critical that you perform squats correctly or else injury could result.

Stand with feet hip width apart and straight ahead.

Place your eyes on the edge of the ceiling across the room and keep them there.

Knees should be slightly bent and your back should have a slight forward lean.

Squat down slowly no deeper than 90 degrees, heels should stay in contact with the floor.

Once in a seated position, stop the decent and push with your legs to get yourself back up to a standing position.

While squatting, push with your heels. If you're doing this you're keeping the weight back properly. If you feel like you're pushing through your toes or your heels move around it's likely that you're leaning forward too much. The more weight you put on your back the more dangerous squats can be. You may hold extra weight at the sides with dumbbells, or on the shoulders with a barbell. Many fitness experts advise wearing a lifting belt when you get into heavier weights.

Begin with one set of 8-12 squats without weights. As your strength increases, begin adding weight while continuing to do one set of 8-12 repetitions. Do these every other day, so that your muscles have a chance to repair themselves on your off days.



The Seated Leg Extension

The myth: It's the safest way to work your quadriceps, or thigh muscles.

The truth: Physiologists at the Mayo Clinic determined that leg extensions place significantly more stress on your knees than squats. Why? Because the resistance is placed near your ankles, which leads to high amounts of torque being applied to your knee joint every time you lower the weight. What's more, Auburn University scientists found that people who squat long-term have tighter, stronger knee ligaments than those who don't squat at all.

The alternatives: Free weight squats, split squats, and lunges performed with perfect form are all better choices for working your quads and protecting your knees.

The Behind-the-Neck Lat Pull-Down

The myth: The best way to perform the Lat pull-down is to pull the bar behind your head, down to your upper back

The truth: Unless you have very flexible shoulders, this exercise is difficult to do correctly, and can increase your risk for shoulder impingement syndrome, a painful condition in which the muscles or tendons of your rotator cuff become entrapped in your shoulder joint.

The alternative: Simply, just pull the bar in front of your head, down to your collarbone. You'll work your back just as hard, but with less risk for injury.


The Pec Deck

The myth: It's a super safe and very effective way to work your chest muscles.

The truth: This apparatus, also called the chest fly machine, can overstretch the front of your shoulder and cause the muscles around the rear of your shoulder to stiffen. The result: Doing this movement frequently can lead to shoulder impingement syndrome.

The alternatives: Forget the machine, and stick with exercises such as the pushup, dumbbell bench press and dumbbell incline press; they're easier on your shoulders and the best way to build your chest overall. In fact, Truman State University researchers found that pectoral muscles are activated for 23 percent less time during the chest fly, compared with the bench press.

The Seated Hip Abductor Machine

The myth: This machine is the best way to work your outer thighs, including your glutes.

The truth: Because you're seated, it trains a movement that has no functional use. And if done with excessive weight and jerky technique, it can put undue pressure on your spine.

The alternative: Work the same muscles, but while standing. Simply loop a resistance band around both legs, and position the band just below your knees. Now take small steps to your left for 20 feet. Then side-step back to your right for 20 feet. That's one set. This is much harder than it sounds, but you can do it anywhere, and it's also a great warm-up for any sport.


The Seated Rotation Machine

The myth: Twisting on this machine helps melt your love handles.

The truth: It works the muscles under your love handles, but will do little to reduce the fat that covers them. What's more, because your pelvis doesn't move as you rotate your upper body, this exercise can put excessive twisting forces on the spine.

The alternative: As long as you don't expect to shrink your love handles, you can use rotational exercises to work your Obliques. But here's the secret to safety: Before you do any rotational exercises, brace your abs forcefully, as if you're about to be punched in the gut, and hold them that way as you do the movement. This limits your range of motion and helps to keep you from rotating excessively at your lower spine.

The Smith Machine

The myth: This machine which looks like a squat rack with a built-in bar that runs on guides, gives you all the benefits of squats, but none of the risk that comes from holding a heavy barbell across your back. That's because the bar can easily be secured at any point during the movement.

The truth: Because the bar runs on guides, you can only move straight up and down as you squat, instead of down and back, as you would in a free-weight squat. The result: An unnatural movement that puts extra stress on your knees and lower back. Need another reason to skip the Smith? Canadian researchers found that traditional squats produced almost 50 percent more muscle activity in the quadriceps than squats done on a Smith machine.

The alternative: If you're not comfortable with barbell squats, simply do the exercise while holding dumbbells at arm's length next to your sides. You won't need a spotter, and your body will be free to move through the natural motion of the squat.

Beat High Blood Pressure

20 ways to soothe your raging veins
By: Steven Stiefel

If you wouldn't feel safe flying with the plane's gauges pegged in the red zone. Oh, you could taxi down the runway, take off, and probably remain airborne for a spell. You might even stay up long enough to enjoy an in-flight meal. But the expectation of eventually seeing smoke billowing from the engines, or hearing shards of metal snap off, would fill you with dread.

 Strange, then, that most men don't sweat it when their body's most important gauge--blood pressure--rises into the red zone and stays there. "High blood pressure gives you a twofold to fourfold increase in your risk of stroke or heart attack," says Prediman K. Shah, M.D., director of cardiology at Cedars-Sinai Medical Center, in Los Angeles. "And only about one-third of individuals with high blood pressure have it under some sort of control."

 The problem is, most of us mistake the early stages of hypertension for completely normal blood pressure. In the past few years, 120/80 millimeters of mercury (mm Hg) went from being classified as healthy to "prehypertensive" by the National Heart, Lung, and Blood Institute. The target numbers are now 119/79 mm Hg or lower. To hit that target, and avoid a crash landing, let the steam out of the following "pressure cookers" one at a time.

Excess Baggage Around Your Gut

Your heart and the 60,000 miles of veins, arteries, and capillaries in your body have enough work to do when you're lean. Don't make matters worse by adding a beer belly, which requires more blood supply, putting additional strain on the heart and raising overall blood pressure. "It's infrequent that people are rail thin yet have high blood pressure," says Eric Topol, M.D., chief academic officer of Scripps Health. "By bringing your weight into line with what it should be, you can produce a 10 to 29-point drop in blood pressure," says John Elefteriades, M.D., chief of cardiothoracic surgery at Yale. For men with borderline-high blood pressure, that alone is enough of a drop to eliminate the need for pharmaceutical intervention, he says.

 Do This: Eat meat. In a recent Australian study, people with high blood pressure who replaced 8 percent of their daily calories from bread, cereal, potatoes, or pasta with lean red meat experienced a four-point drop in their systolic blood pressure in just 8 weeks. Arginine, an amino acid in red meat, may help dilate blood vessels, lowering blood pressure. Plus, limiting starches lowers blood sugar and makes your body more efficient at burning fat.

 Not That: Eat a low-fat diet. Removing fat from your diet could actually work against your goal, because healthy fats are key to lowering blood pressure. For example, a study in the Journal of Medicinal Food found that men who replaced their regular cooking oil with sesame oil for 45 days experienced decreases in their blood pressure and blood sugar. Sesame oil contains polyunsaturated fatty acids and a compound called sesamin, which stops your liver from making cholesterol. Look in the ingredient list on your salad-dressing bottle for sesame oil. We like Annie's Naturals Organic Asian Sesame Dressing, which also contains heart-healthy garlic. 


"You can achieve up to a 10-point drop in blood pressure from regular aerobic exercise," says Dr. Elefteriades. A solid workout raises your blood pressure, which gives your body practice in bringing it back down. Well-trained blood vessels expand and contract easily, which helps control blood pressure, even during times of heightened or prolonged stress.

 Do This: Simply squeeze a rubber ball. It seems to help--a lot, actually. According to a study in the European Journal of Applied Physiology, people performing handgrip exercises for 8 weeks lowered their systolic blood pressure by 15 points and their diastolic pressure by five. "The blood-pressure response to grip training is greater than to aerobic exercise," says lead author Maureen MacDonald, Ph.D. All it takes is 2 minutes of squeezing, four times a day.

Not That: Train like a hamster running around in a wheel. Overdosing on cardio can limit the benefits your gym session has on your blood vessels, so add resistance training to the mix. Researchers at the University of Michigan found that men who performed three total-body weight workouts a week for 2 months lowered their blood-pressure readings by an average of eight points. 


The Bottle

This is a case of too much of a good thing. "Once you exceed two alcoholic beverages a day, you begin to incur complications, such as an increased risk of high blood pressure," says Dr. Shah. No one is quite sure why an excessive amount of alcohol, which dilates blood vessels, can sometimes raise blood pressure, but it does. No need for you to become as dry as a Steven Wright punch line, though. In fact, Harvard researchers recently analyzed the drinking habits of 11,000 men with high blood pressure and determined that those who consumed two drinks a day were 30 percent less likely to have a heart attack than those who drank less.

Do This: Make it a Bloody Mary. According to a study in the American Heart Journal, the antioxidant lycopene in tomato juice can boost your beverage's blood-pressure-lowering power. When participants in the study swallowed tomato-juice extract for 8 weeks, they experienced a 10-point drop in their systolic BP and a four-point fall in their diastolic measure. Add a stalk of celery for extra protection. High in fiber, celery has been used for centuries in Asian medicine to drop blood pressure.

 Not That: Drink on an empty stomach. Keep your bar tab in check, and don't drink any alcoholic beverage without eating something along with it. Researchers at the State University of New York at Buffalo found that a man's risk of high blood pressure increases nearly 50 percent if he boozes between meals. Eating while you imbibe may slow you down and help limit the total amount of alcohol you ingest, the researchers say.


The white stuff causes your body to retain water, which increases blood volume and, consequently, blood pressure. The results are deadly: The more sodium you eat, the shorter your life, according to researchers at the University of Helsinki. They reviewed more than a dozen studies and found that people who reduced their sodium intake by 30 percent lived an average of 7 years longer than those whose sodium intake remained high. (The national average is over 4,000 milligrams (mg) a day--1,600 mg more than is recommended.)

Do This: Mix up a DIY salt substitute. Australian scientists determined that diluting regular salt with potassium salt and Epsom salt lowers arterial blood pressure by six points. Cooking with the concoction reduces overall sodium intake and boosts blood levels of potassium, a nutrient that naturally regulates blood pressure. Pour 65 percent table salt, 25 percent Morton Salt Substitute (potassium chloride), and 10 percent Epsom salt into a small bowl, mix well, and funnel into a saltshaker. You won't taste the difference.

Not That: Skip the saltshaker altogether. You need some sodium in your diet to survive. (One recent study revealed that too little of the mineral can actually increase your risk of death by 37 percent.) Instead, focus on eliminating supersources of salt, such as processed foods. One frozen dinner can contain as much as 2,000 mg sodium, a cup of cottage cheese packs 918 mg, and a single slice of deli ham packs 240 mg.


There was a time when stress saved your life. Blood pressure goes up in response to tension, when your body's fight-or-flight response causes adrenaline surges. But chronic stress, like the kind you experience every day at the office, can permanently increase your blood-pressure set point.

 Do This: Clean the house. Researchers reporting in the journal Medicine & Science in Sports & Exercise equipped 28 people with BP monitors and asked each person to do housework to burn 150 calories a day. After 2 days, their BP levels fell an average of 13 points. Daily chores lower BP, and not only because of the exercise. Having a clean house may reduce psychological stress, according to the study authors.

 Not That: Slack off on relaxation. "Most people don't have acupuncture or perform relaxation techniques regularly enough for a lasting effect," says Dr. Shah. Reduce the chances you'll skip a de-stress session by choosing a tension reliever that's convenient and can be scheduled in advance. One option? Make a standing weekly appointment with a masseuse near your office.

A study by researchers at the University of South Florida revealed that people who received three 10-minute massages a week experienced an 18-point drop in their systolic blood pressure and an eight-point drop in their diastolic BP.

Your Genes

Thanks to their DNA, some men can do everything right and still have high blood pressure. If your numbers are more than 20 to 30 points out of range or your blood pressure doesn't budge with exercise and diet changes, you may need a pharmaceutical solution, says Dr. Elefteriades.

Do This: Pop more than one pill. "Many patients need additional medications to see a benefit," says Dr. Elefteriades. In fact, a new study by researchers at Trinity College, in Dublin, reveals that people who took a low dose of four different blood-pressure drugs watched their readings drop 19 points. The combination, which included a calcium channel blocker, a beta-blocker, a diuretic, and an ACE inhibitor, outperformed each of the drugs on its own by as many as 10 points.

Not That: Pop painkillers for headaches. Lay off acetaminophen, ibuprofen, and other over-the-counter pain relievers if you have high blood pressure in your genes. A study published in the Archives of Internal Medicine found that men who regularly take painkillers have a 38 percent higher risk of developing high blood pressure.

Off-The-Cuff Advice

An inaccurate blood-pressure reading can cause more trouble than no reading at all--and everything from your shirtsleeve to your last meal to how you sit can skew the score. Follow these tips for a true measure.

Shed your outer layers. Nurses and doctors don't always ask you to take off your shirt before measuring your blood pressure, but wearing a sweatshirt or bulky sweater could lead to an artificially raised reading. Thick sleeves boosted systolic pressure measurements by as much as 22 millimeters of mercury (mm Hg) in men with high blood pressure in a Tel Aviv University study. Dress shirts and thin sweaters are fine; a study in the journal Blood Pressure revealed that measurements taken over bare skin were the same as those taken through sleeves less than 2 mm thick.

Elevate your arm to heart level. The blood-pressure guidelines set forth by the National Heart, Lung, and Blood Institute are based on measurements taken from people holding their arms at heart level. Most doctors and nurses slap the cuff on your arm when it's resting on a desk or chair, which can raise both diastolic and systolic pressure by six to nine points, according to a study by Dutch researchers.

Sit for 16. In a study published in the American Journal of Hypertension, researchers discovered that patients who sat for 16 minutes before having their blood pressure checked received more accurate readings than those who sat for less time. When you stand or move around, your blood vessels constrict, and the longer you sit, the more time they have to return to normal size, lowering blood pressure.

Hit the men's room. Holding back your bladder can artificially raise your blood-pressure reading by making your nervous system think you're stressed.

Avoid finger cuffs. All our experts panned finger cuffs. "The closer to your trunk, the more accurate monitors become," says John Elefteriades, M.D., chief of cardiothoracic surgery at Yale. Finger cuffs are also susceptible to shifts in body temperature and finger position.



There are three exercises that you will do one right after another. All three make up one complete set.

Pushups: Do these very strict with slow deliberate movements. But, spend one day finding out how many you can do, then rest a day or two and start the total exercises.

When you find out just how many you can do (your Maximum number) then split that by three (3). For example, if your Max is 21, then you will do seven (7) wide grip, seven (7) narrow grip and seven (7) regular grip, all with out stopping. (The idea is to do the maximum number of pushups you can do.)

Dumbbell Flyes: Lying flat on your back on the floor, have the dumbells on each side. Do the most that you can do without resting.

Dumbbell Presses: Keep the dumbbells in your hands and start pressing them straight from the shoulder to arms length. Do as many as you can.

Do all exercises with control and slow movement.

Once you have done one set, then do another set.

It is important to rest properly, usually two days total before doing again.

Ten Tips For Those Who Want To Build Muscle

1.  Eat Enough
To gain weight and muscle mass is difficult because the body struggles to keep its weight. To gain mass you need to eat more than your body requires to maintain its normal functions. You must eat 500 to 1000 extra calories a day to persuade the body to gain more muscle mass.

2.  Eat Every Third Hour
You can wait longer between meals, but do you constantly want to be in an anabolic phase? Your blood sugar should not sink too low, but it will if you do not eat every 3 to 4 hours. It does not have to be a proper meal each time you eat. A quick meal or a protein-drink will be enough.

3.  Accept a Certain Increase In Body Fat
You have to choose between building muscle or burning fat. You cannot (or it is very hard to) do this at the same time.

4.  Eat a Proper Breakfast
At night, when you are asleep, the body is subversive because you have not been eating for several hours. This makes breakfast a very important meal because it stops the cataclysm.

5.  Vary the Food
The body can become accustomed to a certain diet. If you eat the same food
for several years you can count on it that your development will stagnate.
Do not let the body become accustomed to your diet.

6.  Choose the Right Supplement
There is an unbelievable amount of supplements on the market today. A lot of them are junk. Only use supplements that you know work. Highly recommended supplements are creatine and extra protein. There are a lot more supplements from which to choose, but these are the best from which to start.

7.  Get Enough Rest
It has been said that you grow during sleep, and sure it is true. Do not train more than three days in a row. Some who really want to gain muscle will only train two or even one day at a time. The results are often impressive.

8.  Train Right
If you are not sure of how to do an exercise, ask someone that is knowledgeable about the exercise. If you are training incorrectly you will not grow and your chances of hurting yourself are quite great.

9.  Change the Routine
Change your training program every two months. Do not let the muscles adapt  to the same routine.

10. Make Goals and Achieve Them
To train without a goal is meaningless. Make a goal, for example, to gain six pounds of muscle mass. Do not give up before you have gained those extra six pounds. Use all your knowledge about nutrition and training. It is not only more fun to train with a goal, your progress will also increase faster. You will be more motivated and you will train and attend to your diet perfectly.

Aerobic Exercise

Aerobic activity is an important addition to moderate-intensity exercise. Aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular, even pace. Aerobic activities help make your heart stronger and more efficient. They also use more calories than other activities. Some examples of aerobic activities include:

- Brisk walking
- Jogging
- Bicycling
- Swimming
- Aerobic dancing
- Racket sports
- Rowing
- Ice or roller skating
- Cross-country or downhill skiing
- Using aerobic equipment (i.e., treadmill, stationary bike)

To get the most health benefits from aerobic activity, you should exercise at a level strenuous enough to raise your heart rate to your target heart-rate zone.

Your target heart rate zone is 50 to 75 percent of your maximum heart rate (the fastest your heart can beat). To find your target zone, look for the category closest to your age in the chart
below and read across the line.

If you are 35 years old, your target heart rate zone is 93-138 beats per minute.

Exercise heart-rate chart


(50 - 75% of Average Maximum rate)

20 - 30 98 - 146 BPM (beats per minute)
31 - 40 93 - 138 BPM
41 - 50 88 - 131 BPM
51 - 60 83 - 123 BPM
61+ 78 - 116 BPM
Check to see if you're in your ZONE!

To see if you are exercising within your target heart rate zone, count the number of pulse beats at your wrist or neck for 15 seconds, then multiply by four to get the beats per minute. Your heart should be beating within your target heart rate zone. If your heart is beating faster than your target heart rate, you are exercising too hard and should slow down. If your heart is beating slower than your target heart rate, you should exercise a little harder.

Go easy!

When you begin your exercise program, aim for the lower part of your target zone (50 percent). As you get into better shape, slowly build up to the higher part of your target zone (75 percent). If exercising within your target zone seems too hard, exercise at a pace that is comfortable for you. You will find that, with time, you will feel more comfortable exercising and can slowly increase to your target zone.

Even low to moderately intensive activity can help lower the risk of heart disease. Examples of such activity are pleasure walking, stair climbing, gardening, yard work, moderate-to-heavy housework, dancing, and home exercise. To get heart benefits from these activities, do one or more of them every day.

Abdominal Exercises

Ab Crunches

Ab Crunches are easily performed by lying on your back and placing the calves on a bench so that the legs are bent at a 90 degree angle to the floor.  Place the hands behind the head and then raise the head and shoulder blades off of the ground towards the knees.  The range of motion is rather short.  It is not necessary to touch the forehead
to the knees as this would require improper form.  Perform the ab crunches slowly and deliberately for the greatest benefit. 

Lying Leg Raises

Lying leg raises are an excellent abdominal exercise for the lower abdominal muscles but will not help you to loose weight.  To perform lying leg raises lye down on your back placing the hands face down underneath the lower back and rear end for better leverage.  Bring the knees up (bent legged) towards the chin while contracting the
abdominal muscles.  Then return the legs to an almost straight legged position stretching the abdominal muscles.  The legs should be just a few inches off of the floor at the starting point.  


V-ups are an excellent abdominal exercise that strongly stresses the lower abdominal muscles.  Although V-Ups are an effective abdominal exercise V-Ups are not for everyone.  V-Ups are a more advanced abdominal exercise.

To perform V-Ups sit at the end of a bench, place the hands face down under the rear end for leverage, legs should be at 45-90 degree angles from the floor and the upper body at about a 45-90 degree angle from the bench.  Now bring the knees up to the chest while simultaneously bringing the chest towards the knees, repeat.  The legs and torso make a v-shape, thereby receiving the name V-Ups.

Tips on Losing Fat Without Really Trying

Healthy eating is very important. Here are some tips on losing weight without really trying.
Fill up on fiber. Choose whole grains, fruits and vegetables, high fiber cereals, dries beans, lentils, or other legumes.
Your goal is 25 to 30 grams daily. Food high in fiber make you feel full without lots of calories. 
Drink a glass of water before each meal and you'll get a feeling of fullness. By sipping water throughout the day, you'll know when you're really hungry. Drink at least eight 8oz. glasses of water daily. 
Eat more fish. Fish and poultry have less calories then beef, lamb and pork. Veal has the lowest calories of the meats, but it is higher in cholesterol than beef or lamb. 
Limit your salt intake. Instead spice up your diet with pepper, lemons, basil and oregano (or Mrs.. Dash) and you'll never miss salt. Your blood pressure will improve and you'll lose fat faster! Buy salt-free salsa and sugarless jam as snacks. They taste great on baked tortillas or whole wheat crackers. Also find lower fat substitutes that satisfy your taste preferences. 
Think "healthy eating" instead of "diet".

A "Diet" is an on again off again thing, healthy eating is a life long process.
So if you're still hungry and it's not time to eat, take a walk, call a friend, or put on a swimsuit and check on the airfare to Jamaica!


1)  Water. Did you know that water is essential for weight loss? Water helps to flush your body clean of toxins & fat. Drinking ample water each day allows your bodily functions to work optimally. One of the biggest benefits of drinking water while losing weight is that it makes you feel full. If you always have a full water bottle with you & drink it throughout the day, it will take away your "extra" hunger & help you from snitching unwanted calories. Aim for at least 64 ounces of pure water a day.

Fiber. Fiber is a wondrous fat loss aid. Eating foods high in fiber throughout the day will really make you feel full & help to keep your appetite in check. Try to incorporate about 5 grams of fiber
each meal (about 25 total for the day). If you are currently not up to par with your fiber intake (& chances are you are not) gradually increase to 25 grams a day to prevent bloating. High fiber foods:
vegetables, nuts/seeds, beans, whole grains (like oatmeal, granola, non-sugary cereals) & many fruits.

Eat 5 meals a day. Some may think that sounds like an awful lot of food but eating 5 small meals during the day will really help you lose fat. It may take some getting used to but your body will adjust & you will start to lose unwanted pounds. If you eat 5 small, balanced meals a day you will not be hungry, you will have higher energy levels through out the whole day & food cravings should virtually disappear.

Be prepared. It is so much easier to eat healthy when you plan ahead. Bring some healthy meals to work, make leftovers at dinner for lunch the next day, keep good food in the fridge at work or even in your drawers (nutrition bars, shakes & a shaker bottle, nuts & seeds, fruit or other favorite healthy snacks).

Free day. Yippee! A day of eating anything you want, anything you desire is allowed! Not only is it allowed, it is also encouraged. By completely denying yourself of all sweets & snacks, you may be setting yourself up for a disastrous fallout. Allow yourself one day a week where you can have a piece of your favorite dessert or a Pina Colada or whatever your favorite treat may be. Allowing yourself a little breathing room for just 1 day a week can really help you maintain the correct mindset to stay focused & committed to your weight loss efforts.

The Do's and Don'ts for Effective Fat Loss

This seems to be the question on everyone's mind, and for good reason, fat is so easy to acquire and so hard to get rid of.  Most bodies love to store fat, it's good security for when you run out of food. This is unlikely, but your body doesn't know that. Unfortunately, the body loves storing fat so much that it will burn anything else available (muscle tissue, stored carbohydrate, etc.) before digging into the fat reserves. 
Unless you trick it.

The first thing your body will burn is stored carbohydrates in the form of glycogen.  The next is muscle tissue, only then does it grudgingly dip into the fat stores.  This is why most diets don't work, especially "starvation" diets.  When you suddenly cut off the food supply, a survival mechanism kicks in causing the body to store every little bit of fat that it can!  This results in weight loss, but not much fat loss, and as soon as you DO eat
something, it immediately gets stored as fat to replace any that was used.  This is NOT what you want, so you have to fool the body into thinking it doesn't need fat.   Here is a list of effective ways to do this, and you won't even have to starve yourself! It's never easy though.

Change your eating habits
Don't diet! Make a permanent change in how you eat:
Limit, but don't cut out high fat foods:  Dietary fat can be stored if taken in excess, however, some fat intake must be maintained to prevent the body from storing every bit of fat it does get. (see #6 below).
Limit high sugar and high glycemic index foods (including fruit):  Simple sugars (and many "complex" carbohydrates) get easily converted into fat, and can also be the cause of high cholesterol.   Glucose, fructose, and sucrose are all simple sugars and malto-dextrin (common in many "weight gainer supplements) has a very high glycemic index putting it in the same category as simple sugars.  I'm not saying not to eat fruit, as they contain many beneficial vitamins, just don't overdo it.  Keep it to 2 or 3 pieces a day.
3) Eat more frequently:  Yes, you read that right!  Eat 5 or 6 smaller meals a day (or 3 main meals and 2 -3 healthy snacks, protein shakes work well).   There are several reasons for this, they are:
With smaller servings, your stomach will shrink and you will get full faster. 
Digesting burns a surprising amount of calories, eat more often and burn more calories! 
When you eat a large meal, the body takes what it needs, and saves the excess as, guess what?  FAT.  Smaller meals prevent this even if you eat the same amount overall.
Never eat before bed:  Plan your last meal to be at least 2 hours before bed.  
Eat slowly:  It takes your stomach about 20 minutes to signal the brain after it is full.  If you eat too fast you will think you are still hungry and eat more.  If you're still a bit hungry after eating, do something to take your mind off food for at least 20 minutes and you'll most likely forget
about the eating.
Don't totally cut out fat:  Keep some fat in your "non-diet", as it helps get your body into a "fat burning mode".  Keep it "low to moderate fat" not "no fat." Try to stick to the "good" fats such as those from fish, flax oil, sunflower oil, safflower oil, olive oil, peanut oil.
This won't be easy so give yourself a break sometimes.  Allow yourself one "treat" a week, or even a day where you can eat whatever you want, and really enjoy it! 
Eat foods that take lots of energy to burn:  These include most vegetables (especially the fibrous ones) and protein sources such as meat.   Cut the visible fat off of red meat and remove the skin from chicken. Water-packed tuna is very good (if you like it). 
Take it easy on complex carbohydrates as any excess gets easily converted to fat.  This includes rice, pasta, potatoes, and any "starchy foods".  Eat these regularly, but not too much at one time.  If you want to lose fat faster, cut down on these foods and replace with protein and fat. 

10)  The breakdown should be about: 40% protein, 30% complex carbohydrate, and 30% fat.  This can be varied but keep the protein high and control your body-fat by manipulating the carbohydrate content.  Most of the fat in your diet will come from the protein sources (meat and dairy).

Honest Abdominal Training

Ever read those fitness articles that allegedly tell guys how to develop their abs? I'm sure you've seen the images of a guy holding a broom handle or light barbell over his shoulders and twisting his torso from left to right as a means to lose his love handles. A waste of time! Or holding a dumbbell in each hand and bending from side to side. Forget it!

 It's just as important to know what doesn't work as it is to know what does work. If you spend weeks in the gym doing ineffective and inefficient exercises you'll get discouraged and give up. That's why most people by a year-long gym membership then stop going after a dozen or so visits. By contrast, there is nothing more motivating and encouraging than steady, measurable progress toward a specific goal!

 Why TV Abdominal Machines Are a Joke

 You've seen all those exercise gadgets on late night TV - lightweight gizmos that make it easier for you to rock back and forth while doing a crunch. Have you noticed that none of them allow you to add serious weight to increase intensity? Some have rubber bands or similar devices to add a bit of overload but it's a trivial amount.

 Really! So fiddling around with cheap exercise equipment or those electric belts that "stimulate" your ab muscles using the minuscule power of two flashlight batteries is beyond laughable. Let's see two AA batteries generate the power to lift a man's torso and 300 pounds 20 times in one minute. Please.

 Goals and Measurements

 The first thing you need to know is that 'love handles' are created by the deposition of extra fat around the midsection. (This is common in men, whereas women tend to have extra fat deposited in the hips and thighs.) So to target this specific area and create specific goals we need to know the measurement of your midsection. Wrap a tape measure around your abdomen at the widest area of your 'love handles' and record the measurement. Also, you really should measure your body fat percentage since one of our principal goals will be to reduce fat.

 Once we are armed with 'before' measurements of your abdomen and your body fat percentage we can create a program and monitor progress every step of the way. Remember, measurement prevents wasting time on things that don't work and it offers very motivating feedback regarding what is working.

 Step 1: Burn More Calories

 There is no real secret to losing fat; you need to burn more calories than you consume. A great way to do that is to engage in low intensity aerobics such as walking on a treadmill, using a stationary bike, or whatever. The real key is to make certain that the intensity is low enough so that you can do it every day of the week. That means you should be able to carry on a normal conversation or talk on the telephone while you're doing this exercise. Higher intensity than that requires time off between workouts and that means less activity and fat burning. Over the longer term, nothing beats adding more muscle to your body as it increases your 24/7 calorie burn and makes it easier to keep the fat off. (Easier to do lots of things, in fact.)

 Step 2: Tighten Abdominal Muscles

 The most intense exercise you can do to target your abdominal muscles is to perform weighted crunches. Adding weight to crunches increase the overload to the target muscles and allows you to employ progressive overload, which is an indispensable condition to muscular hypertrophy.

 Lie on your back with the handle of a low pulley behind your head. Grasp the handle and pull the slack out of the cable. Using your abdominal muscles, raise your shoulders and upper torso off the floor while lifting the weight stack. Use a weight you can only hold in a static contraction for five seconds. Each time you do this exercise try to increase the weight ten percent.

  Step 3: Widen Your Upper Body

 A wider midsection can be visually minimized by a having a wider upper body. While you are whittling down your midsection, it can only help to add a little more size to your upper body and create more of the vaunted 'V shape' that is so desirable. The single best exercise for this is the lat pull down. You can perform this exercise in the conventional way but if you really want to increase efficiency and intensity try doing it with a weight that is so heavy you can only hold it for five seconds in the first two inches of the downward range. You have to feel it to believe it!

 Step 4: Measure, Measure, Measure!

 Once per week you should measure the girth of your midsection and your body fat percentage. Even the slightest improvement in these measurements in one week is enormously motivating. When you have a goal it is very important to be able to measure progress toward that goal. Don't forget this important step.

 In a Nutshell

 Reducing 'love handles' is a simple matter of reducing overall body fat through daily low intensity aerobics and tightening the underlying muscles to improve shape. Perform the recommended aerobics every day and perform the recommended exercises twice per week in your first month and once per week for as long as your weights increase. If your weights do not increase add two extra days off until they do.

 Soon you'll have a tight, hard midsection, lower overall body fat and a great V-shaped taper to your torso.

Fat - Healthy?

Though you read everywhere that  you need to cut out as much fat as possible, this is only partially true.

There are good fats and bad fats.  Fat is mainly present in a food in the form of triglycerides. Triglycerides consist of glycerol and three fatty acids.  These fatty acids can be saturated, such as in butter, or unsaturated, such as in some margarines.  There are also monounsaturated fatty acids, these are found in olive oil and peanut oil.

Saturated fats are considered the "bad fats", unsaturated fats are considered the good fats. 

Saturated fats cause make up a waxy plaque that may trouble the arteries.  Saturated fats may increase cholesterol levels. Most saturated fats tend to be solid at room temperature, with the
exception of tropical oils. It is found mostly in meat and dairy products, as well as some vegetable oils, such as coconut and palm oils (tropical oils).

Polyunsaturated Fat tends to lower blood cholesterol levels. It is found mostly in plant sources.

Monounsaturated Fat tends to lower LDL cholesterol (the "bad" cholesterol). It is found in both plant and animal products.

Though margarine sounds good,  the way it is made is not. Because of the fact that the food industry needed to make the margarine easier to spread, they hydrogenated the fats. During
this process they create Trans-fats, which are as bad as saturated fats. Trans-fats occur in many processed foods. Always check the label to see if any ingredients are listed as
hydrogenated. If they are, try to find something else to eat, the main reason for this is that trans-fats are NOT listed in the little energy charts which they print on there, so you never know how much of these trans-fats you'll be taking in.

Unfortunately there's no way around saturated fats.  You could stop eating, but chances of survival are probably worse in that case then when you're just eating butter.  Try to keep a proper balance,  20-30% of your daily energy intake should come from fats, of this, NO MORE than 10% should be saturated fats.  Remember that fats contain 9 calories, whereas carbohydrates and protein only contain 4 calories. 

Read those labels!

H.I.T. - High Intensity Training Basics

H.I.T. training is based on the theory that you can exhaust and break down your target muscle area in one set when performed effectively.

H.I.T. training is not for beginners.  Before starting H.I.T., you need to know exactly when your muscles are warmed up. You also need perfect form in your exercises.  If either one of these lack, the "high intensity" of this type of workout can cause injury.   So please, if you haven't been working out seriously for at least 6 months, don't consider starting a H.I.T. program.

A H.I.T. workout will target major muscle groups first. Depending on the trainee, you will target some or all of the muscle groups in one session. For most people a split will be required over 2 or 3 separate sessions. The goal is to build muscle so you need to give your muscles time to recuperate and grow. Some H.I.T. trainers will tell you to work your entire body in one session two to three times a week. 
However medical studies suggest that most muscle groups need a week to recover from a workout to failure.    

Before starting your session you need to warm up properly. Once the target muscle groups are warmed up, you still want to do a warm up set before each H.I.T. set. You'll do this set with anywhere from 25-50% of the weight you're going to use in the target set.

The target set itself will be 8-12 repetitions with the maximum weight you can handle. If you find that you can go to 12 reps, you'll need to increase the weight next time.  If you find you can only do 8 reps, you can either stick with that weight until you can do 10 or more, or go slightly lower. Always make sure that you have slow, controlled movements in perfect form. 
Your goal however, should be to slightly increase the weight each week, even if it's just by a pound.  Over a year that does make a 50 pound increase if you can keep it steady.

Why Water Is Important

 About 65% of your body is water:
- 92% of your blood is water.
- bones are 22% water
- Muscles are 75% water
- Brain is 75% water
What water does in your body:
- flush out waste
- regulates the body temperature
- carries nutrients and oxygen through your body
- Moistens the air you breathe out
- Protects and cushions vital organs
- Helps you swallow and digest
- Cushions joints

What are signs of dehydration?
- dizziness
- headaches
- thirst (you should never be thirsty)
- dark pee
- irregular peeing habits
- dry throat/mouth
- dry/itchy skin

What are signs of good hydration?
- energy-full
- peeing about every 4 hours (when awake)
- light yellow pee
- never thirsty

Ins and Outs of Water
How do I lose water?
- Urine (and stool), essential to remove waste from the body
- Sweating, to maintain body temperature under extreme stress
- Breathing
You're always "sweating" to a certain level, maybe you won't have sweat beads or feel wet, but your skin is moist, and as you know, water evaporates.

How do I take water in?
Just as humans, animals and plants are made up largely of water. Which means aside from the fluids you take in, you also get significant amounts of water from foods. For example, meat on
average contains 30%-40% water after cooking. Vegetables 85%-98% on average fruits 85-90% on average

On top of that good sources of water are:
- bottled water
- Fresh squeezed juices
- milk
- caffeine free soft drinks
- soups

Bad (or poor) water sources are:
- coffee
- tea
- caffeine containing soft drinks
- alcoholic drinks

Why are these bad?  Because the caffeine and alcohol in the beverages are  diuretic, causing the body to lose more water than it takes in from the beverage.

Chin Ups

Let's have a quick look at the muscles involved in a chinup:
Primary Muscles:
  - Lattisimus Dorsi (Lats or mid-back)
Assisting Muscles:
  - Pectoralis Major (Chest)
  - Biceps (Front of arm)
  - Brachioradials (Forearms)
  - Rhomboideus (Upper Back)
  - Trapezius (Upper Back)
  - Deltoids (Shoulders)

Since the lats are the primary muscles, we will concentrate on those to start off.  For the next 8 weeks, do the following exercises, twice a week, at the beginning of your workout. Do not do any other exercises for your mid-back: Note: After week 4, take 1 week off from this routine, then continue with the remaining 4 weeks.

- Do as many chin ups as you can.
- No Rest
- Get yourself ready in a chin up position. Arms fully stretched.
Now only pull your shoulders up (like a shoulder shrug), without bending your arms.
- No Rest
- Assisted chin ups.  (Use a chair if need be and push off a little with your feet to get you up)
- Rest 2 minutes
- Continue with your regular workout

You will notice that every week you will increase your full and partial chin ups, while getting that nice V-shape in your back.

Are you having trouble doing chin ups? 

The wide grip overhand chin up involves a lot of muscles, Front of Arm (Biceps), Upper back (Rhomboids), Shoulder (Deltoid). If you work out one of those body parts too hard before doing
your chin-ups you won't perform well, and the remaining parts won't get a good workout, making your chin-ups... useless...

If you do have a well balanced workout program,  chin ups can give you good back blast.  Here's another routine if you have trouble increasing the number of chin-ups you can do: (Have 4x 5lb ankle weight available) Let's say the maximum amount of chin-ups you can do in a row is 8.

(Minimize the rest in between sets, 20-30 seconds should give you enough time to put on the ankle weights)
Start with 4 chin-ups.
Attach a 5lb ankle weight on each ankle, and do 4 more chin-ups
Attach another 5lb ankle weight on each ankle (10 lb each ankle total), and do chin-ups to failure. With failure this time I mean continue going until you can't pull yourself up another inch.
Rest a 2 minutes max, and do lat pull downs to failure with 60%-70% of your bodyweight.
(note: if you don't have a home gym and can't do lat pull downs, put a chair under your chin up bar, and assist slightly with your legs)

Perform this routine every 2 weeks for 8 weeks.  The weeks in between, concentrate on other shoulder, upper- and lower back exercises. Your chin ups will improve. Do slow, controlled movements, keep your legs crossed at the ankles.

  Update AUGUST 1, 2017