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Dear Friend,
This week's newsletter is filled with fitness, health, and training tips that matter to you.
Please let us know if you have questions or comments.
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| Your summer body, NOW! | | | Trainer's Tip
The weather is getting hot and everyone is wearing less. Summer is here, but are you ready to show off the body you trained so hard for? What?! You're not ready?
If you need a little "kick in the pants" to get training, here are some tips. Very simple, but effective, tips.
Do Your Cardio.
Perform 20-40 minutes of aerobic activity most days per week. Click here for many types of aerobic activities see which ones work best.
Lift Weights.
Increased metabolism and muscle tone are just two examples of what weight training can do for you if performed properly (thankfully there are the videos!). DO IT 2 or 3 times each week for 20 to 30 minutes for a lifetime of results!
Eat Right.
Thanks to the Performance Nutrition area, all the information you need is laid out for you.
Remember that you don't have to lose much weight to look better in your clothes, as long as most of the weight lost is fat and not muscle, which is why it is so important to weight train. Most weight loss includes a combination of fat and water. People who lose weight very quickly from a low-calorie diet are losing mostly water weight as well as body-sculpting muscle tissue.
Smaller amounts of weight loss over a longer time is more likely to:
- Consist mostly of fat
- Stay off in the long run
- Be easier on your mind and body
- Allow your skin to adapt to the smaller size (less chance of saggy skin)
The American Heart Association recommends no more than 1-2 pounds per week of weight loss.
I am often asked the question "How do I lower my bodyfat while simultaneously adding some muscle to firm up?" and I tell them two facts:
For people trying to lose large amounts of bodyfat (10 pounds +):
If you lose more than 2 pounds a week, you will lose precious muscle tissue.
For people trying to add large amounts of muscle mass (10 pounds +):
If you gain more than 2 pounds a week, you will gain unwanted fat.
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| Hernias | | | Doc Talk
Hernias are abnormal protrusions of tissue through openings in the body. When people speak of having a hernia, they often are referring to an inguinal, or groin, hernia.
Inguinal hernias occur when a section of intestine from the abdomen protrudes through a weakened opening in the groin area. This causes a bulge or lump in the low, inner groin area. When the bulge can be pushed back in, or retreats inwards when lying down, the hernia is said to be 'reducible'. In some cases the hernia cannot be 'reduced', and this may lead to 'incarceration' of the hernia. When this happens, a loop of bowel becomes trapped and strangulated in the opening. This causes severe pain, and if untreated, may lead to death of the involved segment of intestine. This can then progress to a life-threatening infection called 'peritonitis'.
Treating hernias involves the surgical closure of the opening, and a synthetic mesh is often used to support the area.
Obesity and poor muscle tone are risk factors for hernias. Straining or heavy lifting, when done incorrectly, can increase abdominal pressure, and create or aggravate a hernia. Exercise and weight training can help strengthen muscle tone, but if done improperly, they may increase abdominal pressure. To prevent this, use the MrTrainer video series to learn proper weightlifting techniques.
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| Did You Know? | | | Men make 150 million less trips to the doctor than women. As a result, men in America die seven years younger than women. Men's attitudes and behaviors are the two main causes for their shorter lives. Men are generally less knowledgeable and interested in health issues. Because of this, men generally have less healthy lifestyles and greater health risks.
Research has shown that men, in comparison to women:
· Have less-healthy diets
· Have higher blood pressure
· Sleep less
· Engage in more criminal activity
· Have less intimate and active social relationships
Don't be part of the statistics. Take preventive action and get routinely checked by your doctor and keep reading "Doc Talk" on the MrTrainer newsletters by William Harrison, M.D.
View Newsletter Archives Here. | | |
| About | | | MrTrainer newsletter is a weekly publication and is dedicated to the memory of Max Beeners.
"Trainers Tip" is written by Matthew Beeners, ACE Certified personal trainer, B.S Exercise & Sport Sciences.
"Doc Talk" is written by William L. Harrison, M.D.
THIS COLUMN IS FOR INFORMATIONAL PURPOSES ONLY—IT IS NOT INTENDED TO REPLACE THE ADVICE OF YOUR PERSONAL PHYSICIAN.
(C) 2001 MrTrainer. All Rights Reserved.
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