Feel the Burn!
View where your muscles are by clicking here.
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Hello Friends!
Did you know that 27% of the U.S. population is currently on a diet? As you'll read on MrTrainer.com in the nutritional area, diets almost always fail in the long run. They are usually impractical. The key is to modify your current diet, not go on a new one. More on that later.
Stay motivated!
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| Know Your Muscles | | | MrTrainer's Tip
It amazes me how many exercisers do not know where their muscles are or which ones are involved in an exercise. How important is this? Well, how important are your results?
Knowing where your muscles are is important for many reasons. For example, when you learn that the one-arm dumbbell row works your lats and biceps, it won't do you much good unless you know where the muscles are located.
Knowing what muscles are involved in an exercise is just as important. The muscles most involved in an exercise are called "prime movers," while the supporting and/or less actively involved muscles are called "secondary movers." An example is the popular bench press: The pectoral (chest) muscles are the prime movers while the front deltoid (front shoulder) and triceps (rear of the upper arm) are the secondary movers.
If you want the most "bang for your buck" out of your exercise program then you'll want to feel the muscles tighten as they contract against resistance. Without this focus, you are more likely to involve other inactive muscles and not "squeeze" the right ones. It is common for a beginning exerciser to say "I feel it here instead." This is because they don't have any idea where the muscle is located or which ones should be involved. A great feature of the MrTrainer videos is the menu before each exercise, which displays the:
1. exercise name
2. equipment needed
3. prime mover
4. secondary mover(s)
In conclusion, it is important to be able to locate each muscle and know what exercises train them best.
Click Here to see the videos. | | |
| Insulin Resistance | | | Doc Talk
Nearly nine months ago we discussed Type 1 and Type 2 diabetes (see newsletter archives Jan. 8, 2001). There is, however, interest and confusion about the process that can lead to diabetes, especially Type 2. In this issue we'll discuss some of these processes.
It is frequently asked whether excessive sugar consumption leads to diabetes. In fact, there is a difference in opinion from national nutrition and diabetes organizations. My answer is a firm maybe.
In the purest sense, I don't believe that eating excessive amounts of sugar leads to diabetes. However, this type of diet can lead to increased truncal obesity (excessive weight around the mid sections of the body), which is definitely associated with insulin resistance and Type 2 diabetes. It is unclear whether the repetitive stimulation of the pancreas (where it is stimulated to secrete insulin in response to high blood sugar levels) can itself cause diabetes.
Certainly in those individuals with impaired glucose tolerance (IGT), this type of diet puts additional strains on the system, and it brings them closer to meeting the criteria for diabetes. Remember, the current criteria for the diagnosis of diabetes (two fasting blood sugars over 126) is somewhat arbitrary, and certain patients with IGT and slightly elevated glucose levels may someday meet criteria for diabetes if this criteria level is reduced.
Putting these ideas together, it is safe to say that a diet high in refined sugars and simple carbohydrates could be a risk factor for the development of diabetes. To help prevent this, work on maintaining an ideal body weight, proper nutrition and lean muscle mass.
View Newsletter Archives | | |
| Did You Know? | | | Sleep and Ulcer Risk
- Missing a good night's sleep could increase your risk for ulcers, according to studies by medical scientists in Britain.
Red Tomatoes
Researchers at the Environmental Protection Agency found volunteers who also drank a 35-
centiliter (12-ounce) serving of vegetable juice cocktail daily,
along with supplements of vitamins C and E, experienced a 20 percent decrease in lung cell DNA damage. Preliminary findings from
the University of Maryland in College Park suggest tomato pigment,
or lycopene, may also protect the eye from age-related macular
degeneration, the leading cause of blindness in people age 65 and
older.
Men and Liposuction
Between 1997 and 1999, the number of liposuctions performed on men increased by 87 percent.
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| Testimonials | | | "I am a 72 year old Personal Trainer with 3 certifications. Two of these certifications required attending classes in Dallas. Expenses - including tuition, food, travel and lodging was quite high. But I believe education doesn't cost, it pays. However, the best bargin I know of in the profession of physical fitness, is the 2 videos I received from you MrTrainer. I just can't believe that I paid less than 30 dollars for this wealth of knowledge. I never miss an opportunity to praise you and to pass on your web address to all my clients and friends. Keep up the good work and God Bless you my friend."
--Roy Morgan
"I wanted to get in great shape by losing weight and getting stronger. Using your videos, I lost 32 pounds going from 257 down to 225. My strength increased between 30% to 50% on various exercises. Best of all, this took place over a period of 11 weeks. I'll continue to use your program forever."
--Howard Cadwell
"I am a 59-year-old woman and will be 60 in a few months. Being fit or athletic was not something women my age were encouraged to do when we were young. Imagine my surprise when with your program I became a weight lifter. Imagine my surprise when I found out I am actually very strong, and, imagine my surprise when I bench pressed 125 pounds; enough to get my name on a wall plaque at my club. You are obviously a dedicated and knowledgeable trainer. Keep it up!"
--Mary Tesch Scobey
View More Testimonials 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.
The information contained within the MrTrainer newsletter is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes to your diet, supplements, or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.
(C) 2001 MrTrainer. All Rights Reserved.
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