Gravityhomer's fat loss guide - John Stone Fitness Forums I know that there are many ways to successfully lose fat. Making a guide gives people the impression that there is only one way. There is not only one way, I know this. Basically what follows below, is my way for losing fat. I really like it and I think I have become quite successful at it and I have learned a lot in the process. This is basically a way for me to put all the advice I have in one place. This guide contains examples of what to eat and when to eat it. My guide to losing fat Introduction: This is John Stone’s website: www.johnstonefitness.com He has daily photos, his meals, workouts, everything about the various stages of his transformation. This is the site where I put all my pictures up from my weight loss last year and this year: As of June 2005, I lost about 45 pounds total, 40 pounds of which was fat. Everything below is basically my answer to the question, “How did you lose the weight?” 1. -Don't get overwhelmed. 2.
10 Nutrients Scientifically Proven to Make You Feel Awesome Want some pep in your step? Perhaps a dash of good cheer? (Who doesn’t, right?). Look no further than the grocery store’s shelves. Foods rich in vitamins, minerals, and fatty acids are not only super healthy, but can also increase happiness, lessen symptoms of depression, and quell anxiety . How can foods improve our moods? Try one of these foods for a mid-day pick-me-up, to promote long-term happiness, or to ward off the nagging worry that you forgot to lock the front door (You did remember, right?). A bit about the units used below: Mg (milligram) is the typical unit of measurement for nutrients and 1,000 mg equals 1 gram. 1. The most abundant mineral in the body, calcium plays an important role in maintaining strong bones and healthy blood vessels, and in reducing the risk of Type 2 diabetes. How eating it helps: Found in a variety of sources (non-dairy included), calcium is often paired with vitamin D to help regulate mood fluctuations attributed to PMS . Food Sources of Calcium:
Beginners Weight Training Exercises Weight training is not only an excellent way for athletes to improve performance but it is also a great way to lose weight and tone up. Regular weight training workouts increase total muscle mass which helps to raise metabolism. Below we take you through the main weight training exercises and then provide a simple starters workout and also a more complex 5 week weight training program which is also designed for beginners. Weight training is also suitable for both men and women. Although it still has a masculine image (the photo here does not help!) weight training is certainly something women should do to keep in shape. Upper Body Exercises Bench Press The bench press is the main exercise for building a stronger chest. You should always use a spotter or supports for safety. Bicep Curls Bicep curls are possibly the second most popular weight training exercise after bench press. Flyes Chest flyes are done by lying on a flat bench with 2 dumbbells. Lateral Raises Pushdowns Upright Rows Leg Curl
Abs on Fire Workout Take your abs to the next level with a workout designed to sculpt them fast. This will really set your abs on fire but it will also give you some great results. Six challenging exercises and three different levels are designed to help you sculpt stronger abs. What it works: Upper, lower and lateral abs. Tip: Every time you tense the abdominal muscle wall exhale. Download High Resolution .PDF poster
Strong and Lean 12-Week Workout: Week 1 - RealJock Welcome to week one of the RealJock.com Strong and Lean 12-Week Workout program from super-trainer Billy Polson, co-founder of DIAKADI Body personal training gym, voted best personal training gym in San Francisco by CitySearch in 2006 and 2007. The Strong and Lean 12-Week workout program is a companion to RealJock.com's Muscle-Building 12-Week workout program from strength specialist Mike Clausen. The Strong and Lean is ideal for intermediate and advanced users looking to build muscle strength, power and speed, coordination, and balance through a series of unique and increasingly challenging workouts. Ready to get started? Check it out below! Photo Credit: Nicolas Smith
100 no-equipment workouts A range of exercises to work the entire body. I'm adding to this list of exercises continually to provide you with information that will allow you to vary your workout. As I go, I'll be adding tips on form as well as illustrations. Please feel free to send me your suggestions for something that I may have left out or for information on on moves to target specific muscle groups that may be important to you. All Over Total Body Exercise I've recently put up a page on a type of exercise that has many overall benefits and perhaps best of all, it is fun and easy to do... check out... Abdominal and Mid-Section Exercises The moves listed in these pages will work not only your abdominals, but other important core muscles that shouldn't be neglected. Illustrated Abdominal ExercisesBasic Crunch on the floor, Variations of the basic crunch, Illustrated Abdominal ExercisesElbow to Knee Crunch (one of the best abdominal exercises and it requires no equipment) Back Exercises
5 Fast Rules to Be Bigger, Leaner, and Stronger: The World's Smartest Workout If you want to pack on muscle fast, the old saying is true: You need to train smarter, not harder. Using my five new principles of size, all it takes is 3 exercises, 3 days a week. Monday 1. Do 25 total reps of each exercise, using a weight you can lift 4 to 6 times before your speed slows down or your form changes. (Tuesday: Rest) Wednesday 1. Do 40 total reps of each exercise with each arm or each leg, using a weight you can lift 10 to 12 times before your speed slows down or your form changes. (Thursday: Rest) Download the 8-Page Pack on Muscle Like a Pro Guide Friday 1. Do 15 total reps of each exercise, using a weight you can lift 2 to 3 times before your speed slows down or your form changes. For more cutting-edge workouts and no-nonsense training advice, order your copy of Men's Health Huge in a Hurry, by Chad Waterbury, at mhhugeinahurry.com. TAKE CHARGE OF YOUR HEALTH, BODY, AND LIFE!
John Stone Fitness Sleep Better Tonight Think the solution to your fatigue is an earlier bedtime? Getting enough sleep is important, but it’s also the quality that counts—and there’s more to it than just a comfy bed. Also complicating things: As you get older, your sleep patterns change, making it harder to fall (and stay) asleep. But that doesn’t mean you’re destined to be sleep-deprived. You can improve your slumber without tacking on hours in bed—and it’s not hard to do. Every little habit—from what you eat and drink to when you exercise and watch TV—can impact your sleep. 6:30 A.M. - Skip the snooze button. 7:30 A.M. - Exercise. 11:00 A.M. - Take a breathing break. 1-2 P.M. - Cut out caffeine. Caffeine Count You know that coffee’s got a lot (95 mg in 1 cup), but the amount in other items may surprise you. Coffee ice cream, 1 cup = 48 mg Diet Coke, 1 can = 47 mgTea, 1 cup = 40 mgDark chocolate bar, 1.45 oz = 25 mg 3 P.M. - Go outside. 7 P.M. - Eat dinner. 10 P.M. - An hour before bedtime, have a proteincarb combo snack.
Frugal fitness solutions EDMONTON -- "I can't get fit because I can't afford (pick one) the equipment, a trainer, a gym membership." It's one of the top five excuses people give when asked why they don't exercise, but it's as valid as saying you can't drive because you can't afford a Mercedes. If that were true, most of us would be walking, and be healthier for it. Something as simple as walking 10,000 steps a day can make you fit, but in today's complex world, anything simple is often dismissed as not good enough. "We've done studies where we asked people how much they valued accumulating 10,000 steps over a day compared to a traditional workout, and most said they value a traditional workout more highly," says Wendy Rodgers, an exercise psychologist at the University of Alberta's faculty of physical education and recreation. It's not natural for the human body to be still all the time. Fifty to 60 years ago, people walked a lot more, carried things further, bent and lifted more often. 40 frugal fitness tips
The Couch-to-5K Running Plan By Josh ClarkPosted Saturday, 1 January, 2011 Couch to 5K ® | Beginning Running First off, you may be asking, "exactly how many miles is a 5K?" You should ease into your 5K training plan gradually. It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Start Your 5K Training | A Few Minutes Each Week Each session should take about 20 or 30 minutes, three times a week. Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. Run for time or run for distance There are two ways to follow this Couch to 5K ® training program, to measure your runs by time or by distance. Before setting out, make sure to precede each training session with a five-minute warmup walk or jog. Cool Running’s Couch to 5K ® Program is available for purchase online through iTunes or the Google Play Store. 5K Training Schedule