Time Is Flying

I have let far too many weeks pass without posting, so here is an update. I have finally got my personal training and massage site up and running. There is still a lot of work to do but check out Busy Fitness.

I have been posting regularly on my other health and fitness sites - at The Fitness Journal, I have posted on such topics as nutrition and strength plus I really think you should check out this great inspirational video. At Building Muscle Fast, I posted on recovery, improving your chin-up and I added some video of bodybuilding greats Arnold and Robby Robinson. You might also enjoy my rant on Biceps Curl Man. At Fat Loss Answers I have discussed using complexes, supersets and interval training for fat loss plus I started a series of nutrition tips by Dr John Berardi.

So I have done plenty of posting, unfortunately not here.

Have a great week.

What's New in Fitness and Muscle

Over the last few weeks I have been posting regularly to both The Fitness Journal and Building Muscle Fast. Some of the posts include nutrition tips from John Berardi, 5x5 training with Jason Ferruggia, and exercise variety.

I have also starting to post at a fat loss site, so if you are looking to lose bodyfat check it out. Included on the site is a good basic set of nutritional guidelines from Mike Roussell, author of Your Naked Nutrition Guide.

A New Year

With the start of the new year, it is time to look at what you accomplished last year and what you want to accomplish this year. Although I am not in favour of setting year long goals without setting appropriate shorter term goals at the same time, many people make resolutions at this time of the year. To help you keep you resolutions check out my posts at The Fitness Journal and Building Muscle Fast.

I hope everybody has a great 2008

What's Been Happening?

This week at Building Muscle Fast, I posted a review of the EDT DVD "A Complete Video Guide To Escalating Density Training".

Over at The Fitness Journal I covered such topics as eating over the holiday season, steady state vs interval training and protein and fat loss.

I will finish by wishing everybody all the best for the holiday season and I hope you have a great time over the holidays.

Latest Updates

Today at Building Muscle Fast you can read an interview of John Berardi, author of Precision Nutrition. Meanwhile at The Fitness Journal this week, I have talked about Xmas gifts for fitness enthusiasts, weight training for women and given weight training tips for martial artists etc.

Check them out!

Fitness Blogs

If your primary interest is in getting bigger and stronger, check out Building Muscle Fast. It focuses on building muscle and strength and includes interviews, training tips and reviews. The latest post is the second part of an interview with Jason Ferruggia, author of Muscle Gain Secrets.

At The Fitness Journal, I have been discussing weight training, bodyweight training, exercise movement patterns and nutrition.

What's Happening At The Fitness Journal

Over the last week at The Fitness Journal I have covered such topics as bodyweight exercise, supplementation, weight training and training for people with diabetes.

So head over to the Fitness Journal now!

Latest Update

During the last few days at The Fitness Journal I have written about fat loss, maintaining shoulder health, stability training and weight training.

Check them all out at The Fitness Journal.

Remember to sign up for my basic health and fitness newsletter here.

Fitness Journal Update

Recently on The Fitness Journal I have covered boxing for fitness, genetics and weight management and using a training diary. And these are just a few of the health and fitness topics.

Check it out at The Fitness Journal

This Week At The Fitness Journal

This week at The Fitness Journal I have blogged about low carb eating, periodisation, strongman training, training goals, gaining strength without gaining weight and more. So check out The Fitness Journal

Recent Fitness Journal Posts

Some of the recent topics that I have covered at The Fitness Journal include weight loss, 'martial arts' based fitness training, improving your recovery and women and weight training. Check it out here.

My New Fitness and Training Blog

If you are interested, you can now check out my new fitness and training blog The Fitness Journal.

The purpose of The Fitness Journal to give up to date, interesting and practical information to help you achieve the body, fitness, health and lifestyle that you want.

I have been updating daily and I hope to "see" you there.

Fitness for Trekking

As part of our recent holiday in Vietnam and Cambodia(we arrived back this week), we did a short trek in Sapa. It was a great experience but because of the combination of steep hills, clay soil and rain, it was not easy.

Here are some fitness ideas if you are planning a trek

- build up a good basic fitness level

- work on your flexibility, balance and agility - if you are walking on slippery steep ground, you will find these fitness elements are being constantly tested

- prepare yourself for the downhill sections - glutes and hamstrings will take a beating - if you have access to a elliptical machine, backwards stepping is a useful preparation.

- if your are going to use a pole for support (we would not have been able to do without our bamboo poles) - shoulder, back, arms and chest will all need work

Obesity and Sugars

I listened to a great "Health Report" podcast today on the possible link between high fructose and sucrose intake and the increased incidence of obesity in many parts of the world.

The upshoot of the report for the average person is to decrease intake of processed foods that are high in fructose or sucrose and low in fibre. It is important to consider carbohydrates in relation to fibre levels - an orange is good - orange juice on the other hand not so good.

Osteoarthritis and Exercise

A recent study has suggested that doing taichi and other exercise helps sufferers of osteoarthritis by strengthening the muscles, improving balance and proprioception and moving the muscles around the joints.

The adage of "use it or lose it" is very apt in relation to exercise and osteoarthritis. By working the joints through a relatively full range of motion, even if it means "some slight" discomfort is considered to reduce pain and increase joint range of motion.

Training Boredom

One of the challenges facing many people on their path to fitness is periods of feeling bored or stale with their training. You do your normal weight training routine or cardio session and think to yourself – what am I doing? I’m just going through the motions.

Here are a couple of ideas to help shrug off the feeling.
1. Take a couple of days off training and do something different
2. Start doing a new class – dance, yoga etc. (this is for the guys too)
3. Train somewhere new.
4. Increase the variety within your normal workout – spice up each individual workout with a change of exercises, tempo, intensity etc.

Have fun.

Beyond the squat, bench and deadlift

When training in a good weight training facility, I am a firm believer in doing basic exercises that work multiple bodyparts. When talking about the basics most people automatically think of the squat, deadlift and benchpress. These are all great exercises but for the more advanced trainer, there are a multitude of other exercises and variations that will keep your training interesting and make you work hard.

Some exercises to consider are snatchs, cleans, push presses, Romanian deadlifts, front squats, and hack squats. No machines or fancy equipment is required, just good instruction, well-developed movement patterns and hard work. Most of these exercises have been around for ages, but most modern trainers have never used them so you might have to hunt around for someone to show you the movements. Just remember these exercises are generally not recommended for beginners – you should have developed good lifting basics and kinesthetic feedback before attempting these old school exercises.

Balance and Agility Training

As part of your fitness training, do you include balance and agility training.

Unless you are doing yoga (great balance training), dance, a martial art (both balance and agility depending on the style) or gymnastics of some form, you should consider including some balance and agility training in your routine. Together they play a part in your long-term functional health.

Weight Loss Surgery???

There was an article in a recent magazine detailing the dangers of liposuction and other types of weight loss surgery.

Weight loss surgery can definitely have a positive impact on a person - potentially helping them achieve the body and lifestyle they have always wanted. Unfortunately there are a number of risks associated with the surgery that should be considered, some of which are very serious.

Unless a person is morbidly obese, and has made a SERIOUS long-term attempt to control their weight through exercise and dietary modification (working with a Dietician and a Personal Trainer would be a good start) weight loss surgery should not even be considered.

Weight Loss Tip

Do you drive around the department store car park until you find a park close to the entrance?

If so, try parking further away and just walk to the store- you won't waste time in the car and and you will have used a few more calories.