Module 1 Days 1 3 and

On days 1,3, and 5 you will do 10 minutes a day of circuit training alternating between the upper and lower body. You can do this either in the gym (10 reps on 10 machines) or at home (10 reps of 10 resistance exercises, some using dumbbells). You will have 1 minute to complete each exercise, comprised of 20 seconds of active work, followed by 40 seconds of active rest (moving to the next machine and setting the pin for the next exercise). Circuit or resistive training has...

Are Secretagogues Safe

In recent years secretagogues, which act like HGH, have become popular. Like HGH injections, these products come with the promise that they will lower your lipids, increase your muscle mass and strength, and increase your bone mass. However, at a recent meeting of the Consensus Development Conference on Injectable Growth Hormone vs. Growth Hormone Secretagogues hosted by the Great Lakes College of Clinical Medicine, several physicians pointed out that they felt the jury was still out on their...

Resources to Help

Physicians 11400 Tomahawk Creek Parkway Leawood, KS 66211-2672 www.familydoctor.org Prevention National Center for Chronic Disease Prevention and Health Promotion Division of Nutrition and Physical Activity 4770 Buford Highway NE Atlanta, GA 30341 770-488-5820 National Cholesterol Education Program NHLBI Health Information Center P.O. Box 30105 Bethesda, MD 20824-0105 301-592-8573 National Mental Health Association 2001 North Beauregard Street, 12th Floor Alexandria, VA 22311 800-969-NMHA...

Learn the Difference between Male and Female Fat Patterns

Vhere you carry your weight has serious health ramifications. The most dangerous type of weight is core body fat abdominal obesity . People who carry weight more evenly distributed over their entire bodies are less at risk for disease than those who follow the more classic fat distribution patterns. Unfortunately, most men and women store excess weight above and below the waistline where it hurts the body the most. For a variety of reasons, including hormones and metabolic processes that...

The Rate of Perceived Exertion Instinctive Intensity Training

The simplest and most effective way to monitor your intensity level so that you get the most out of your workout is by using my Instinctive Intensity Training IIT Scale based on the rate of perceived exertion. Once you have checked with your doctor to make sure that there are no restrictions on your ability to exercise, go to your gym, warm up carefully, then see what you would consider to be your maximum effort. If you are overfat and are at risk see the PAR-Q Questionnaire in chapter 13 , you...

The Classic Male Fat Pattern

To better understand the dangers of abdominal fat, let's take a look at what body processes are involved in male fat storage. The Importance of the Body Fat-to-Lean Muscle Ratio When most people think about how fat or thin they are, they think about how many scale pounds they weigh. While your weight on the scale is certainly important and will give you some information about your general health, it is even more important for you to determine your body composi-tion that is, how many pounds of...