Kurt Schmidt closely watches the Razoracks’ nutrition and actually accompanies new players to the grocery store to show them how to eat nutritious meals on a budget.

FAYETTEVILLE — Spend some time in the football weight room at the University of Arkansas and you’ll find all the tools normally associated with a strength-and-conditioning program. Thousands of dollars have been invested in weight equipment and the installation of a modern video and sound system to keep players motivated as they train.

Surprisingly, the item that cost the least might be among the most valuable to the Razorbacks’ players. Kurt Schmidt’s recipe collection is arguably as important as anything else you’ll find in the state-of-the-art facility.

Schmidt is the strength-and-conditioning coach in charge of nutrition education at Arkansas. Essentially, he’s the mechanic responsible for making sure the Bobby Petrino football machine stays properly fueled.

So, just in case a player is cooking for himself and has a question — and there are always questions — Schmidt keeps a file of recipes handy. It’s a simple component to a complex and crucial part of training players for college football and beyond. he has collected around 100 simple-ingredient recipes over the last six or seven years during stops at Louisville, Utah State and Arkansas.

“I get random phone calls all the time — what to buy, how to make a meal,” Schmidt said. “That tells me they are interested, they care. there are a lot of components to what we do with strength and conditioning and nutrition. if they do them all to the best of their ability, they can be among the best in the country.”

Nutrition is a key component at most college football programs. Arkansas isn’t alone in its attempts to keep players well fed, but the Razorback staff has made educating players a focal point.

Instead of simply telling players to eat well, Schmidt and others show the Razorbacks what that means.

Some programs only punish players for failing to meet weight goals. there are consequences for Razorbacks that don’t make a target weight, but the focus is on the front end, where players are taught how to shop and prepare food for themselves when not under the watchful eye of coaches.

“We educate them,” strength-and-conditioning coordinator Jason Veltkamp said. “That’s where a lot of people miss the mark. They’ll punish a kid for not hitting a goal weight, but they won’t go do anything extra to educate them. That’s where Coach Schmidt has been huge for us.”

NCAA rules allow for one training table meal a day to be provided to football players during the school year. It’s Schmidt’s job to make sure the players know how to eat when he is not around.

What does that entail?

Schmidt actually accompanies players to the grocery store when they first arrive on campus. He’ll explain which foods are healthy options and how to eat nutritious meals on a budget. instead of spending $7 for a turkey sandwich at a local restaurant, Schmidt and the training staff will explain the same sandwich can be made in a player’s apartment or dorm room for approximately $1.50.

Each month a newsletter is distributed to remind the Razorbacks how they can eat healthy. Material is distributed to each player that outlines which foods get the green light (best choices), yellow (OK in small doses) or red (avoid under most circumstances).

Players are also encouraged to attend a cooking show that is offered four times a year. Instructions on five-ingredient meals are provided.

“We’re trying to change habits,” Schmidt said.

And to ensure players eat well when they’re not being watched, even more attention has been put on the meals served when coaches are around. Arkansas did this with an overhaul of its training table policies when Petrino took over the program in December 2007.

Sodas, fried foods and desserts were all but eliminated as options. Those were standard fare at team meals for the previous decade and the same three to five restaurants were called on to provide food.

Much healthier options are now available and the options come from a larger variety of restaurants. Arkansas players can go four weeks without eating from the same restaurant twice.

Similar to the way Veltkamp changes up weight-lifting exercises throughout the year, variety helps keep the menu fresh for players that might otherwise grow bored with it.

Each provider of a training table meal has to follow strict instructions. First, the food must taste good. second, the meal must include two sources of lean protein and steamed vegetable options and fresh fruit.

Additionally, players are split into different groups. Extreme weight-gain projects sit together as part of the “X-List” and must eat two plates of food before they can leave the Raymond Miller Room. Weight-loss candidates dine in an area called “The Farm” and must have their plates inspected for the proper contents before they can sit to eat.

Players attest to the benefits of the program. Whether they’re trying to gain weight or keep it off, Arkansas coaches can assist them either way.

Linebacker Terrell Williams weighed 217 when he arrived at Arkansas with the 2009 recruiting class. he should be close to 240 pounds when camp opens in August, something he attributes, in part, to Schmidt.

“We eat a lot,” Williams said. “It’s a great food program. they keep us right.”

Quarterback Ryan Mallett might be the program’s biggest success story yet.

Mallett is a testament to how proper nutrition can help a player shed weight. Mallett’s first successful encounter came when he redshirted after transferring from Michigan. he arrived in Fayetteville at 268 pounds and was able to slim down to 240.

Plus, the Heisman Trophy hopeful provides an example of the program helping a player maintain body weight under less-than-ideal circumstances. Mallett has spent much of the off-season in a boot because of two surgeries on his right foot. Schmidt’s diet plan has helped Mallett maintain weight even while he’s limited in the weight room.

“I think our nutritionist, Kurt Schmidt, has done an excellent job with [Mallett],” Petrino said “He now knows how to eat properly, what to eat.”

The same can be said for all the team’s players. Mallett is the most high-profile project, but success stories populate the roster. Keeping players healthy and eating properly is as important to Petrino and his staff as film study and practice.

It’s Schmidt’s job to impart that to players.

“If you eat poorly once, that can throw any good you did for your body right out the window. We’re trying to make sure guys understand that,” Schmidt said. “If their nutrition is out of whack, everything else will be.”

You are what You Eat

Arkansas players aren’t just asked to watch what they eat; they’re taught how to eat properly based on weight goals, training schedules and a number of other factors.

Here are some of the key educational components to the nutrition program:

• Cooking classes that are held four times a year.

• Supervised grocery shopping trips for newcomers.

• Nutrition newsletter distributed monthly.

• Training table meals monitored.

Tagged: Kurt Schmidt, nutrition, Arkansas Razorbacks, Bobby Petrino, Ryan Mallett

<a href="http://www.arkansassports360.com/19080/kurt-schmidt-a-behind-the-scenes-coach-keeps-razorback-football-players-in-check-with-nutritiontag:news.google.com,2005:cluster=http://www.arkansassports360.com/19080/kurt-schmidt-a-behind-the-scenes-coach-keeps-razorback-football-players-in-check-with-nutritionMon, 26 Jul 2010 14:12:27 GMT 00:00″>Kurt Schmidt, a Behind-the-Scenes Coach, Keeps Razorback Football Players in …

One look at any fitness magazine and you cannot help but let out a heavy sigh. you ask yourself, “When will I ever get to have a body like this?” then you dismiss the thought and tell yourself that you should not be wasting your time wondering about an impossible dream such as this.

But the truth is, achieving a well-sculpted body is not entirely an impossible dream. you can achieve it with the proper weightlifting program and a few tricks up your sleeve. if you have never tried this before but you are convinced to go for it, here are excellent weightlifting tips for beginners like you to help you in your weightlifting program:

1. find a reputable gym.

Not all gyms are the same so if it is your first time to look for one, consider the following things that can help you in your selection:

o How long has the gym been operating?

o What are its mission and vision?

o What kind of equipment does it have?

o How do they train the trainers?

o What are their beliefs on weightlifting?

Getting the answers from these questions will help you decide if a gym is perfect for you or not. Furthermore, you can ask recommendations from friends and family, or talk to the gym’s previous clients so you can have a feedback on their service and equipment.

2. look for an efficient weight trainer.
A reliable trainer will help you not only in achieving the kind of body you want but also in ensuring that your workout program is safe and realistic for your body type.

3. Study your body. Speaking of body type, there are three basic body types: endomorph (too much fat), ectomorph (too little fat and muscle) and mesomorph (ideal body type). Being an endomorph or ectomorph does not automatically mean you cannot achieve a well-toned body but knowing your body type as well as your statistics is crucial when formulating a workout plan and setting up realistic goals.

4. Devise a workout plan with your trainer.
Since you are new at this, it is smart that you enlist the help of a weightlifting expert when you formulate a workout plan so you can be sure that it would be safe and effective.
5. always keep in mind that you are a beginner.

This way, you will be able to avoid overtraining or stressing yourself too much.

6. Do not rush things.

Remember that achieving that perfect body does not take overnight. It needs consistent and devoted workout for a certain period before you can have the body that you want.

Sleep is essential because this is when your muscles recover. without proper rest, you cannot expect to see any improvement with your workout.

8. Eat plenty of nutritious food.

Go for foods rich in proteins, carbohydrates, vitamins, minerals and essential fatty acids. Avoid junk food, sugars, alcohol and unhealthy snacks.

9. Breathe during workout.

Not breathing when you exert effort can dangerously increase blood pressure.

Do not postpone your weightlifting and do it today. With the right attitude, an excellent trainer and proper gym equipment, you can be on your way on achieving the perfect body that you have always wanted for yourself.

See Also : fitness equipment pilates mini ball joseph pilates equipment

Check it out: Weightlifting Tips for the First-Timer

Weightlifting Tips for the First-Timer – milagroswire's blog

Some will tell you the low to moderate aerobic exercises are the best fat burning exercises while others believe it is the high impact aerobics that burn fat best. And then there are those who will tell you strength training is best for burning fat. so with all these experts giving different advice, how can you determine what?s the best for you.

The truth is all these experts are correct. Both strength training and aerobics, at any level, will help you burn excess body fat. Aerobic exercises are the most effective at burning calories and fat while performing the exercise while strength training gives you the benefit of increasing your metabolism. with a higher basal metabolic rate, you will be burning more calories each day while doing every day activities including sleeping.

So if all these methods help shed fat, why is it important to know the best fat burning exercise? well if you are trying to maximize your fat burn then you need to understand how each exercise will help so that you can pick the most effective workout routine.

Strength Training

Strength training exercises are those exercises that challenge your muscles through resistance. The higher the resistance the more challenge the exercise will be. although strength training itself is not a high calorie or fat burning exercise, it does help tone and strengthen your muscles and increases your lean muscle mass. The more lean muscle mass you have the more calories you burn due to an increased metabolic rate.

Weight lifting offers the most versatility for adjusting the resistance. you can continually increase the weight and challenge to your muscles. however not everyone has access to weight lifting equipment nor do they necessarily need to perform weight lifting to increase their muscle mass.

Resistance band exercises and dumbbell exercises are a great alternative to weight lifting. with resistance bands, you can easily adjust the resistance to your muscles by shortening the band for higher resistance or loosening for lighter resistance. they are fairly inexpensive and easy to travel with so they make a great on the go exercise.

Dumbbell exercises also are fairly inexpensive and easy to store. you can buy several sizes so that you use heavier weights for higher resistance and lighter weights for less resistance. you can also do body weight exercises where you are just using your body and gravity to provide the resistance. The bottom line is that any strength training exercise that helps you build lean muscles will help you burn fat.

Aerobic Exercises

It is aerobic exercises where there is the most debate as to which exercise is best to burn fat; low to moderate intense level or high intense level aerobics. with the low to moderate intense aerobic workouts your body uses approximately 60% of fat for fuel. however, the low to moderate level aerobics also burn fewer calories overall as compared to high impact aerobics.

The high impact aerobics will give you a higher calorie burn overall but only use about 35% of fat for fuel. hence the reason for the debate and confusion as to which is the best fat burning exercise routine.

To best understand the difference between the two types of aerobics, let?s use an example. For instance, if a man weighing 175 pounds took a brisk walk at 4 mph for 30 minutes, a low to moderate level aerobic exercise, he would have burned approximately 158 calories. If 60% was fat, he would have burned about 95 fat calories.

Now if this same man jogged or ran for 30 minutes at 6 mph, a high impact aerobic exercise, he would have burned about 420 calories with 147 of these calories coming from fat; or 35% of total calories burned. so you can see he had the highest total calories and fat calories with the high impact aerobic workout.

Unfortunately not everyone is at a level in their exercise routines to be able to keep up this fast pace for this amount of time. so let?s assume that this man ran for only 20 minutes instead of the full 30 minutes. in this case he would only burn 280 calories total and 98 fat calories. Even with the shorter duration of the high impact aerobics he was able to burn more calories as well as a few more fat calories.

Again this is a high impact level and if you are not in a position to run at this pace for even a few minutes, then your best fat burning exercise will be a low to moderate level aerobics. to increase both the total calories burned and the fat calories try increasing the duration of your low to moderate aerobic workout.

As you begin to adjust to your aerobic workouts, try increasing the speed as well. Mix up your aerobic exercises by doing low to moderate level with spurts of high impact aerobics. This high impact interval training exercise will give you the benefit of both low to moderate to high impact aerobics calories and fat burn. so make the most out of your fat burning exercises.

Julie Barros is the creator and author of Exercise 4 Weight Loss.

For even more fat burning ideas, check out this article on fat burning foods.

Be sure to use this exercise calorie calculator to calculate your exercise calories.

What are the Best Fat Burning Exercises? | Dumbbell Exercises

By: Gym Of the Month

Vital Statistics

Name of Gym: Iron Sport GymName of Owner: Steve PulcinellaAddress: 505 S. Chester Pike. Glenolden, PA 19036Number of Members: 550Sq Ft: 7200Website address: www.ironsport.comPhone: 610-237-3840

Email: steve@ironsport.comHours of Operation: 5:00AM -12:00AM Weekdays 8:00AM – 6:00PM Saturdays 8:00AM – 2:00PM Sundays

Number of Trainers on Staff: 1Founders/Owners: Steve and Joe Pulcinella

[ Q ] How did the gym start and why did you decide to begin (or work within) the gym business?

Its every gym rat’s dream to open their own gym isn’t it? I have been a gym rat since I was just a kid. We opened up our first Key Club place in 1995 because we wanted to have a place where we and the lifters we knew could train without being hassled.

It kind of took off and we ended having so many people wanting to join in on this little place that we took the plunge on building a fully staffed, 7200 sq ft commercial facility that still had the feel of a friendly garage lifters gym.

[ Q ] Can you give us a description on what went into opening your awesome establishment?

Money . . . and lots of it. We took over this new 7200sq ft place and just did it on a wing and a prayer to tell you the truth. This was no turn key franchise, neither of us had ever worked in a gym before, barely knew what the heck we were doing but we had a lot of help from family and friends, worked long, hard hours and relentlessly promoted it. This gym has been everything to me since it opened. I bleed and would die for this place.

[ Q ] What makes your gym different?

We are a commercial gym but specialize in strength training. most strength facilities that have the equipment and expertise that we have are expensive, private session only places or garage type clubs with a few lifters. Anybody could join here for a modest monthly fee and have full access and use all of our strongman equipment any time they want. We also do not require contracts or upfront fees of any kind.

[ Q ] What sort of people do you attract into your gym?

Since our gym is surrounded on all sides by cookie cutter chain gyms. We are attracting the people that they don’t want. the real lifters, who want to deadlift, use chalk and don’t want to be hassled by a gym employee for making noise. We also have some awesome local athletes, world class strongmen, nationally ranked power-lifters, Olympic lifters and even a few bodybuilders

[ Q ] What inspires people to train at you facility?

There are a lot of people that seek us out because we are one of the few places that caters to strength training in the Philadelphia area. not many places offer massive power racks, a monolift, Atlas stones, deadlift and other specialty bars, platforms, bumpers, tires, sleds, Elieko bars etc.

But some people like us simply because we are a friendly place where they know they are going to get a square deal. there is something to be said for dealing directly with the owner of a business that you plan on patronizing.

[ Q ] Do you have any top trainers and why are they so good?

I do all the training that we do down here. I don’t know if I’m a top trainer, but I’m one of the few guys in my area that you can pay a modest fee to and learn Olympic lifts, strongman training, powerlifting, Scottish Highland games and specialized strength training for most sports.

Unlike a lot of trainers I have really walked the walk and competed in these sports all over the world so I coach from experience. I take a simple approach; it’s all based on hard work and I make sure people know that there are no shortcuts or magic tricks involved.

[ Q ] What special services do you provide?

It’s not the service I provide or even that the gym itself provides that is special. It’s the service that the older lifters provide to the younger guys who are just coming in.

it is a really cool thing when you see a guy who is in here training for a national meet take the time to help out a new lifter, to pass down what he has learned over his years in the gym just out of kindness. Lots of gyms have smoothie bars, but not every gym has that.

[ Q ] who are your most notable present and past members?

We’ve had so many good lifters that have been members here. Pro strongmen Walt Gogola got his start here, Reggie Barton, Adam keep, Doug Kirby, Kevin and Kirk Nowack. USAPL heavyweight powerlifter Jeff Fiss, 220lb Mike Barcelone, 242lb Pat Johnson.

We also have a great female master Olympic lifter who is also my wife, Jalaine Ulsh. But we also get so many cool guests who stop in when they are in town, most of the top WWE wrestlers over the past ten years have been in here, as well as a lot of top pro strongmen and highland games athletes. Jose Conseco was even in here a little while back. You never know who’s going to walk through the door.

[ Q ] What was the hardest part about operating your gym?

Like any small business owner it’s the time commitment involved. I run the gym all day totally by myself so when I’m here I’m basically stuck here. I can’t leave until my night relief gets here. When I opened this place my two daughters were just little kids and now they are grown women and I pretty much missed it all. like I said, I bleed for this place.

[ Q ] What makes you competitive over the other gym chains?

I think the thing now that keeps me going is that they require you to sign binding contracts and I don’t. In the blue collar area that we’re are in, coupled with an uncertain economic climate, people just don’t want to be locked in like that anymore.

Sure in the long run they make a lot more money than I do, but I like doing it this way. the other thing is really that I like to think I offer better guidance and training than any of those places. You can’t learn personal training from a book; I have lived, eaten and breathed this stuff for 30 years now.

[ Q ] How have you been able to remain so successful and how do you hope to remain so?

I guess it’s purely my passion that carries me through each day. Even when times are tough I try to rise up to the challenge.

Like last week when I read in our local paper that yet another chain gym was opening less than two blocks from me, people ask me if I’m worried and I just tell them “F*#% no! I picture myself like Tony Montana during that last stand-off in ‘Scarface’. Attackers coming from all angles, against impossible odds, out manned and out gunned…was Tony Scared? Hell no, he grabbed every gun he could and charged ahead. so I say to the chain gyms: “SAY HELLO TO MY LITTLE FRIEND!”

[ Q ] What are some of the specialty strength training equipment you have at the gym?

• A monolift
• Four platform areas
• Two Olympic lifting platforms
• Bumper plates
• Six dedicated needle bearing Olympic bars
• Reverse hyper
• Glute/ham raise
• Atlas stones from 165 – 415lbs
• 12″ log and 10″ log
• Viking press
• Two nine foot tall power racks
• Buffalo and safety squat bars
• Axle bars
• 255, 475 and 750lb tires
• Super yoke
• Conan’s wheel
• EFT prowler
• Pulling sled
• Various kegs
• Sand bags
• Plate loaded farmers walk handles
• Chain yoke

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If you know of another gym that stands out as supporting our sport and providing an atmosphere that encourages clients of all ability levels to reach their goals please send us an email at gymofthemonth@bodybuilding.com so that we can showcase the hard work our gym owners and managers do to provide us a great place to train.

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Bodybuilding.com – Iron Sport Gym – Strongman and Olympic Weight …

The use of steroids is now a common thing in the field of body building. Earlier on, the growth process of muscles was necessitated through a natural growth in the sense that individuals exercised hard and fed on proper body building diets waiting for the natural course to take place. But as of now, many people have turned to the assist of steroids to fasten results on muscle development.

Anabolic steroids are now prominent in several avenues of body building even far much to the competition levels. Whether legal or banned the substances are been availed to the individuals through the black market. The steroid provokes natural cholesterol production and necessitates an intense muscle development.

The gym is an area that has also received a major boost from the technology developments. Archaic forms of body building are slowly being replaced by new and simpler methods of routine workouts. Machines have been introduced from the simplest weighing machines to the most complex machines. In this context body building is being simplified and better results being evident for the bodybuilders. The risk of injuries has also being drastically reduced because of the consequent elapsing of crude forms of exercising, for example, instead of the earlier used weight lifts which were unbalanced, it is now easy to have lifts like dumbbells and gain better and positive results.

Technology too, has come up with techniques to be used in body building. instead of jogging around in an open environment and risking yourself to external factors, the gym is now providing options for one to be enclosed in a room and still have the use of machines for the same purpose. other techniques involve the weight lifts. Earlier on people were using crude stones in the weight lifting business and they ended up in unbalanced growth of muscles but with proper and justified weight lifts in the gym, people are getting a major boost in their weight lifting ability.

We however have to realize that, even with technology coming in and seeming to replace the older forms of body building approaches, it is still evident that there are manual approaches to body building that cannot elapse no matter what products are brought into the market by salesmen there is no better way to have the muscle building process, than o maintain the basic exercises and using the technology developed as only a support to your workouts. The reason behind this, is that, for one to build a bigger muscle mass, the application of basic laws of muscle development, working hard, staying persistent, and thinking progressively should be the main attributes.

A look at The Advancement Of Bodybuilding Technology | Saglik 24 …

Some people lose more weight before you start thinking about creating a. The same muscle to get some weight to start with. Company building muscle. The process begins with building exercise heart These exercises need to be. Body in the form of your muscle growth. without exercising the right heart is difficult to build muscle.

Exercise heart easily and you do not want to stress the muscles. Simple work in the morning or any kind of stretching exercise is exercise a good heart. The purpose of this exercise is to ensure that all parts of your body is ready to work through the appropriate out Range.

Exercise is an important part of muscle building program. but physical training is recommended that you eat right while you perform these exercises. Consumption of food to calculate a right step in your muscles. And refrain from fast food or junk food for a pretty major exercise that right. you should make sure you eat the green Vegetable and fruit products proved very useful for many people to look forward to receiving muscle completely.

when your body is ready to work out you will have to start with weight lifting exercise this equipment in the gym into the picture. you should start slowly and make sure you do not go in the first exercise. a few days your weight will be calculated by weight soft These are heavy weight on every week and during the three months you will notice visible changes in your body.

Some experts recommend that you clear through the program before the program starts with building your muscles. a separate program that your body free of toxins that are hidden. The organ because of drinking. Smoking and eating junk food. colon cleansing Colon is your cleaning process correctly. Clearing a good act as a catalyst when it comes. To achieve high performance levels.

If you want to learn to build muscle fast, there is no better way than pick up our best proven tips at http://www.healthfitnesstips101.com/musclebuilding/

Body Building – muscle building programs – see now!

muscle programs | no Nonsense Muscle Building

1. Remember to work your entire body or the fat you burn in your stomach will only show up elsewhere on your body! This is because your body tends to store fat in places that aren’t seeing a lot of “action.” fat cells don’t go away; they simply expand or contract depending on the amount of fat that is stored inside of them.

2. Aerobic exercise is best because it burns more calories than other types of exercise.

3. Strength exercise is also important. Fitness experts have said that they see better results from people who combine strength training with their aerobic workouts. This is because muscles burn more calories than they do fat. the more calories your muscles burn, the more sculpted they become, which will help quite a bit when your body starts burning the fat from the various places your body has been storing it.

4. If you are strapped for time, your best options for exercise are the machines and exercises that work your whole body. Swimming is fantastic for you as are elliptical machines and rowing machines.

5. It is important to eat a healthy diet. Simply going to the gym without changing your eating habits won’t burn your fat. Talk to your doctor about a healthy calorie intake and then make sure that calorie intake is made up of natural foods—fruits and vegetables and non-packaged items are your best bets. Stay away from saturated fats, packaged foods and foods that contain high fructose corn syrup.

6. instead of lying around in the evenings, use your down time to pair your leisure activities with some extra exercise! Television watching can easily be paired with crunches, squats or even yoga (though the metaphysical parts of yoga might get stunted by the blaring of your favorite shows).

7. make sure you know where you’re starting from. It is important to know your current weight, body mass index, etc before you run off to the gym. Talk to your doctor about where you are and where you want to go before beginning your stomach fat workout. even better, your doctor can help you figure out a workout that will work best for your body—which saves you the time and money you might spend on personal trainers or exercise books and videos.

These are just a few hints to help you figure out the best stomach fat workout for your body. It is important to remember that there is not a single “perfect” exercise that will magically make your stomach fat disappear. the process takes time and effort but the end result will absolutely be worth it. Who doesn’t want to be healthier?

1. Burn stomach fat: 3 Intensive Workouts to get rid of stomach fat
2. Does the rowing workout machine help to burn fat on the stomach as well as the rest of the body?
3. Getting A good Workout with the Rowing Machine
4. Which exercise should i do to tighten the stomach?
5. 2 Tips to Lose Weight with Cardio Workout
6. Weight Lifting Workout
7. Simple Home Fitness Equipments

Simple and Easy Stomach fat Workout

If you were to take all the diet pills, weight loss pills and fat burners sitting on store shelves right now, the resulting pile would be big enough to sink a battleship. Add to that stack all the diet products, diet patches, diet food, prescription diet pills and other weight loss drugs and pretty soon you’re talking about a virtual mountain of weight loss products designed to help you lose weight fast. If you really wanted to get carried away, you could then add to that heap all the weight loss programs, diet plans and diet programs that have issued a book within the last year. can you imagine how big that mountain is now?

The resulting accumulation of ’stuff’ is what the average American finds when they first seek a weight loss plan. once you decide to drop those extra pounds and really get in shape, you’re confronted with a staggering array of fast weight loss diets, diet drugs and diet recipes that all promise fast weight loss with little to no effort.

Unfortunately, few of these quick weight loss programs actually work. most people looking for easy weight loss try at least a few diets. According to Julie Garden-Robinson, extension food and nutrition specialist at NDSU, “About 95 percent of fad diets fail. put another way, only about 5 percent of dieters are able to maintain a significant weight loss, which means a drop in weight equaling 10 percent, or more, of what they weighed before they began dieting.”

Many weight loss supplements and diet supplements don’t work either. According to Marketdata Enterprises, the annual revenue for the diet industry was over $30 billion dollars in 1990. a 2005 report by Stanford University documents that the consumer diet industry is now approximately $44 billion and growing. much of this total is due to sales of weight loss diet pills and other weight loss drugs.

How can the diet industry keep making more and more money, year after year? After all, $44 billion dollars is a lot of cash! The answer to that question is simple: repeat business. “98% of today’s dieters gain the weight back in 5 years. 90% of those individuals end up gaining back more than they lost originally, due to the body’s panic and efforts to stabilize metabolic rates over the long term” (source: Stanford University).

People are confused about how to achieve healthy weight loss that’s permanent. That’s why we’ve created this list of the top 10 Exercise Tips For Rapid Weight Loss. The best weight loss program absolutely must include regular exercise, so with that premise in place let’s take a look at some real, honest and accurate weight loss information.

1. our first exercise tip is to ignore some of the weight control advice from the experts. For at least the last year, there’s been a big push by several authorities (including the Surgeon General of the United States) to get people walking. many people have been encouraged to walk 10,000 steps per day to maintain fitness, and “10,000 Clubs” have cropped up all over the country. unfortunately, just walking won’t lead to much in the way of fat loss. Research done in Canada found that people who perform a moderate intensity activity (like walking) lose a lot less fat than those who exercise intensely. The primary reasons are that walking doesn’t get you into the target heart rate zone and doesn’t increase your metabolism very much following exercise. Because walking doesn’t burn much muscle glycogen, the body won’t metabolize much fat after a walking workout. a much better approach is to exercise intensely (above 65% of maximum effort).

2. to solve your weight issue once and for all, it’s vital to incorporate some type of weight lifting into your exercise plan. Scientists at the University of Colorado (Denver) discovered that resistance training for seventy minutes burned as many calories as running at seventy percent of maximum capacity for fifty minutes (source: Med Sci Sports Exerc; 34: 1793-1800, 2002). When you consider all the other benefits imparted by resistance training (stronger bones, ligaments, muscles, etc.) it becomes clear that incorporating weight training into your workout regiment is one weight loss tip that works.

3. our third exercise tip is quite simple: just do it! Exercise is simply the best, fastest and most efficient way to reach your ideal weight and lose fat for good. Dieting doesn’t even compare. When you rely on dieting alone to help you achieve your fitness goals you will always be disappointed. as reported in ‘Fitness Rx’ in August of 2004, dieting without exercise is a sure recipe for disaster because when you diet without exercising up to 1/2 of the weight loss we experience will be from muscle loss. see, if you dramatically lower your caloric intake and you’re not exercising, your body will lose muscle. Since muscle is the ‘fat burning furnace’ of the body, the absolute last thing you want to do on a weight management program is give it up voluntarily. Consistent exercise, and particularly a weight lifting program, will preserve muscle and burn more fat.

4. this next exercise tip may seem like common sense, but it still bears repeating. If you want to reach your ideal body weight faster, then you must participate in weight loss exercise more often. it was back in 1996 that the Surgeon General began encouraging Americans to work out in 30-minute increments. Working independently, the United States National Academy of Sciences and the World Health Organization later reported that people wanting to lose weight faster should exercise up to sixty minutes per day. Research done at the University of Minnesota has proven that you can boost your weight loss results by up to forty percent by simply doubling your exercise time (source: Am J Clin Nutr; 78: 684-689, 2003). Will 30-minutes of exercise still work? Of course! but to really burn fat quickly, consider upping the ante to sixty minutes per day.

5. as if you weren’t convinced already, our next exercise tip also encourages you to add a weight lifting routine to your workout strategy. The reason is that only resistance training (commonly referred to as weight lifting) has the ability to add muscle to your body. Aerobic exercise won’t do it, and dieting certainly won’t either. Only regular weight lifting workouts will add the muscle you need to burn fat and keep it off forever. Muscle is a metabolically active tissue, burning calories 24/7. as a matter of fact, one single pound of muscle burns about fifty calories more per day than a pound of fat. So it stands to reason that the more muscle you have, the more calories you’ll burn around the clock (yes, even while you’re sleeping). So get started on that weight lifting program today.

6. You’ve probably heard that you should find a workout buddy to help you get to the gym. That’s good advice, but a better idea is to find a ‘challenger’. a ‘challenger’ is someone that gets in your face and challenges you to do better. he or she makes you uncomfortable by making you accountable. Sometimes the best thing someone can do for us is to make us mad, embarrassed or uneasy! this prompts us into action, and that action is for our own benefit. Do you have a ‘challenger’ in your life? get one, and get one today! Maybe it can be your friend from work, or perhaps someone from church. how about a sibling? a ‘challenger’ is someone who knows you well enough to push when you need to be pushed, who will not let you make excuses. a good ‘challenger’ will call you at home and question why you’re not at the gym today. a good ‘challenger’ will stop by your desk at work to see what you’re eating today. a good ‘challenger’ will not let you fail.

7. The next exercise tip is that, in addition to a ‘challenger’, you need to find an ‘encourager’ to help you with your diet and exercise program. An ‘encourager’ helps you without accusing. An ‘encourager’ supports, believes in, and bolsters you at all times. Do you have an ‘encourager’ for your battle against fat? you should get one. everyone needs an ‘encourager’ just as much as they need a ‘challenger’, perhaps more. Whereas a ‘challenger’ will demand that you get to the health club today, an ‘encourager’ will pick you up on their way to the gym and make it fun enough that you’re glad you went too.

8. this exercise tip is to seek expert advice so you get everything you can out of your workout sessions. Let’s face it, nobody can possibly be proficient in all areas. there are times in our lives when we need to get some expert assistance. When the car is broken, you get help from a mechanic. When you have legal trouble, you get help from an attorney. When the refrigerator breaks down you call a specialist. When you’re about to fight the world heavyweight champion, you seek help from an experienced trainer. And when you’re trying to write your own weight loss success story, you get assistance from an expert. If you’re serious about this fight against fat, then you need to find an expert. ask a personal trainer or gym staff member how they can help you jump-start your fitness program and start making serious progress. nobody has to fight this fight alone, and a fitness expert can help you exercise to lose weight permanently.

9. If you don’t have time to complete a full exercise session, at least do SOMETHING physical. If you simply don’t have time to get into the fitness center at all it’s better to make sure you get at least some level of activity. you could, for example, walk up the stairs during your lunch hour and burn 100 calories in a ten-minute climb. The bottom line is that every activity burns at least a few calories (even watching television burns 75 calories per hour!), so even if you skipped your workout today you can still get active.

10. The final exercise tip in this list is to work out where you’ll find the most weight loss support and weight loss motivation to encourage you. Even the best weight loss system in the world is without value if you don’t follow it, and the most advanced weight machine won’t do you a bit of good if you don’t use it (that’s why there’s exercise equipment sold at almost every yard sale). many people find the support and motivation they need at a health club. together with others who are ‘in the same boat’, you’re much more likely to stick with your healthy diet and exercise program.

If you’re ready to lower your body fat percentage once and for all, try these top ten exercise tips for rapid weight loss. The only thing you have to lose is the weight!

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. please visit http://www.letspickupthepace.com/ for more information.

Top 10 Exercise Tips For Rapid Weight Loss | Articles

About 82 percent of the 970,000 people injured were men, according to the study, which appeared in the April issue of The American Journal of Sports Medicine. (The researchers used data from a national injury surveillance database.) but the annual number of injuries in women increased faster — by 63 percent, compared with 46 percent among men — perhaps because weight training is growing more popular with women.

Women were more likely to injure their feet and legs, while men’s injuries were more common in the trunk and hands; men had more sprains and strains, and women had more fractures.

People were most often injured by dropping weights on themselves, crushing a body part between weights or hitting themselves with the equipment. Overexertion, muscle pulls and loss of balance accounted for about 14 percent of emergency room visits. more than 90 percent of the injuries occurred while using free weights rather than weight machines.

Under 2 percent of the injuries resulted in hospitalization, but a few were fatal: the researchers estimate that 114 deaths nationwide were related to weight training over the 18-year period.

Estimates of the number of people who use weights vary, but according to the National Sporting Goods Association, a trade group, 34.5 million people participated in weight training in 2009.

“We want people to continue to use weight training as part of their physical routine,” said a co-author of the study, Christy L. Collins, a senior research associate at Nationwide Children’s Hospital in Columbus, Ohio. but, she added, they “should receive proper instruction and use proper techniques for their lifts.”

“As researchers,” she went on, “we want to learn more about these injuries so that we can develop targeted preventive measures.”

Weight-Lifting Injuries on the Rise

Yet last night, an intrigued outside world looked on as the players of North Korea – or the Democratic People’s Republic of Korea, as it likes to call itself – stepped up to the pinnacle of sport, and came within at least an imaginable distance of pulling off the unthinkable, before losing 2-1 to Brazil.

For those North Koreans who have fled the regime, yesterday evening’s game prompted mixed emotions. One former mid-ranking North Korean military official who now lives in Britain, and who did not want to be named, told the Independent that he missed his family and his country and longed to return – but doing so would mean execution. he said he feared death if the regime caught up with him here. he said that, to many expat North Koreans, the national football team was a symbol of the regime. “The team is under the influence of the government and we see it as a symbol of what we had to leave behind,” he explained. “No one can support the regime.”

But, he added, “our feelings are complicated. We cheered for our team. We wanted them to beat Brazil because the team is also a representative and a reminder of our homeland. even if we do not support the government, we are proud of our country.”

In south London yesterday afternoon, at the inaugural meeting of the European North Korean Residents’ Association, which the Independent attended, North Korean emigrants stood with hands on hearts and eyes closed. they pledged to help their countrymen, to work to bring democracy to North Korea and unification with its neighbour to the south. One member wished the North Korean team success and invited his fellow members to toast a glorious North Korean victory over stylish Brazil.

“I had to leave North Korea, the country of my birth,” explained one man. “I left for China but it was not safe for me there, so I had to keep moving until I finally arrived and settled here [in the UK]. I am very happy living here. they would kill me if I ever went back so I am staying here. I want to help other Koreans gain their freedom.”

He told of an odyssey by train, bus, car, plane and long stretches by foot, beginning in China, Myanmar and Thailand before making his way across Asia and Europe to the UK.

North Korea’s journey to the 2010 World Cup finals has also been remarkable. the team is the lowest ranked of the 32 present in South Africa.

Since arriving, players have been made to conduct unorthodox training sessions in a public gym. In one session, instead of practising penalties or corners, the players were seen heading a ball between the legs of all of their teammates. In another, they had gone down to the local gym and were doing shuttle runs in the aisles between the weightlifting equipment, dodging confused regulars as they went.

The facilities this time round were at least better than those afforded the players during the country’s last appearance at a World Cup finals, when they trained at the ICI chemical works near their Middlesbrough base for the 1966 tournament in England.

That year, there were rumours that the North Korean team had suffered retribution from the authorities after going out of the finals.

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'We will cheer for the team, but no one can support the regime,' say N Korean fans