Owner: Fitness Guru URL:http://gurufitness.blogspot.com Join Date: Mon, 19 Feb 2007 13:18:20 -0600 Rating:0 Site Description: Fitness Guru is the largest FREE online resource of ways to build muscle and get fit that will have you looking and feeling better in weeks. Site statistics:Click here
This is Sparta! The 300 Workout 2007-05-21 09:21:00 If you fancy a supreme challenge, take a look at this workout used to get actors in shape for the movie 300. A word of warning, it's a real killer, no joke.Perform this routine twice a week for 4 weeks. Any more than that could lead to overtraining. Do not rest between sets.Overhand Grip Pullups - 25 repsDeadlifts with 135lbs - 50 reps Pushups - 50 reps24-inch Box jumps - 50 reps Floor wipers (laid on the floor holding a barbell above your chest with locked out arms, bring your straightened legs upwards to the left side, lower, then repeat on the right side; that's 1 rep)- 50 reps Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps Underhand Grip Pullups - 25 repsIf you cant manage such a challenge yet, consider this workout to ease yourself into the big boy.15 Bodyweight rows 25 Bodyweight squats 15 Pushups 50 Jumping jacks 20 Burpees 10 Close grip pushups 15 Bodyweight rowsYou'll be a lean, mean killing machine in no time! Read more:Sparta
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Thin Outside, Fat Inside? 2007-05-21 09:18:00 Here's an article from CBS news that is well worth a read.Doctors warn thin people may be fat on the insideSome doctors now think that the internal fat surrounding vital organs like the heart, liver or pancreas – invisible to the naked eye – could be as dangerous as the more obvious external fat that bulges underneath the skin."Being thin doesn't automatically mean you're not fat," said Dr Jimmy Bell, a professor of molecular imaging at Imperial College, London. Since 1994, Bell and his team have scanned nearly 800 people with MRI machines to create "fat maps" showing where people store fat.According to the data, people who maintain their weight through diet rather than exercise are likely to have major deposits of internal fat, even if they are otherwise slim. "The whole concept of being fat needs to be redefined," said Bell, whose research is funded by Britain's Medical Research Council.Without a clear warning signal – like a rounder middle – doctors worry that thin peopl Read more:Outside
Take a hike, with Nike 2007-05-27 12:24:00 "You don’t just take iPod nano on your run. You let it take you. Music is your motivation. But what if you want to go further?Thanks to a unique partnership between NIKE and Apple, your iPod nano becomes your coach. Your personal trainer. Your favorite workout companion. Introducing Nike + iPod."This is a great product that will really help you with your motivation, improve your cardio fitness and allow you to reach your personal fitness goals. If it's good enough for some of the worlds top athletes, then why not consider giving it a go? Thoroughly Recommended!Find out more information here.
Deck of Cards Circuit 2007-05-31 06:48:00 Here's an interesting approach to circuit training involving created by Ross Enamiait. You may have seen our feature on Ross' awesome skipping training here."Are you interested in a conditioning protocol that is guaranteed to provide variety and intensity? Look no further than a standard deck of cards. One sample could include pushups and burpees. Perform one set of burpees for every red card (Hearts and Diamonds) and one set of pushups for every black card (Spades and Clubs).To perform the workout, you will start with a fully shuffled deck of cards (52 cards). All face cards (Jack, Queen, and King) have a value of 10. Aces will have a value of 11. Number cards will be face value (ex. 7 of spades = 7 pushups). Jokers are optional, and can be set to any value. For example, a joker could involve 20 reps (of burpees or pushups) or perhaps 50 reps of a different exercise (ex. 50 squats).Work through the entire deck. Each card requires a set of pushups or burpees, depending on the color. Read more:Cards
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Power Foods 2007-05-30 08:35:00 Feeding your body the right kinds of food is vital for a healthy lifestyle and aiding you in achieving your fitness goals. Here are some more power foods suggested by MensHealth that you should be eating regularly.Wholemeal High Bran BagelsWhy? They're loaded with fibre, which keeps your digestive system healthy and stunts any mid-afternoon hunger pangs. The seeds are a good source of protein and essential fatty acids to help muscle growth.Baby Leaf SpinachWhy? It protects your entire cardio-vascular system. A handful of the stuff will give you half your RDA of folate, which fends off depression and keeps your sperm count high.Makerel FilletWhy? A 2006 study published in the Journal Of The American Medical Association found that the hearty benefits of eating oily fish twice a week far outweighed the risks of consuming low levels of mercury in the feisty fish. So get stuck in.AvacadosWhy? Avocados have 60% more potassium – an electrolyte lost during exercise – than bananas. They Read more:Foods
Mean Machine 2007-06-09 06:37:00 Weight machines. Good or bad? Constantly evolving research suggests there are merits and drawbacks of each. Here is some interesting reading courtesy of MensHealth on which machines you should steer well clear of.Standing-Calf-Raise Machine
Why it's bad: Most men can handle a substantial amount of weight--often more than they can squat--when doing this exercise because of the small range of motion of the calf raise. This adds up to a lot of unnecessary spinal compression, which can lead to severe back problems.Smith Machine (for squats)Why it's bad: The path the bar follows doesn't allow for proper spine mechanics, which can place excessive stress on the lower back. That's because the natural movement of your body during a squat is an arc, not straight up and down. Stick with the free-weight version.Pec DeckWhy it's bad: It forces you to abduct your upper arm horizontally--that is, move it away from your body while holding it parallel to the floor--while rotating it backward agai
Red Raw 2007-06-16 06:29:00 More reasons why eating beef is a benefit to you and your fitness goals.Red Meat often gets a bad rap. But if you stick to the leanest offerings available, your favorite cuts of steak aren’t just good for you, they provide a bounty of nutritional benefits: A FIRMER, LEANER BODY Steak is a great source of protein—a typical serving actually exceeds your daily recommended intake. Protein helps you feel full and limits your calorie absorption, possibly by boosting levels of a hormone called peptide YY. And if you want to get the most out of your workout, you’ll need to make sure you’re getting enough—since it can help maintain muscle mass and reduce body fat during weight loss. How dramatic are the results? Researchers from the University of Illinois at Urbana-Champaign found that people who increased their protein intake from the USDA’s recommended level of 0.36 grams per pound of body weight per day to 0.73 grams (still well within the USDA’s accepted range) lost more bod
Beef It Up 2007-06-16 06:23:00 The BBQ season is upon us, nothing better than a juicy T-Bone. Here's a great article about what kind of beef to look for and why it's good for you. Enjoy.If mad cow disease has you wondering whether eating a burger could turn you into a vegetable, we've got good news: There is plenty of safe, healthy, and great-tasting beef out there, if you know what to look for. Sure, it was easier when the only choice you had to make at the meat counter was between prime rib and sirloin. Now you face choosing from "natural," "organic," "hormone- and antibiotic-free," "grass-fed," and "grass-finished," along with conventionally raised beef.But, trust us, this label proliferation is great news for red-meat lovers, especially now that bovine spongiform encephalopathy (BSE, or mad cow disease) has a foothold in this country's meat supply. Even without the threat of bse, there are plenty of reasons to think twice about conventionally raised beef. Factory-farmed cattle eat feed laced with hormones
Smooth Operator 2007-06-23 06:16:00 Smoothies are a great way to incorporate lots of healthy foods into your diet in a single drink. Here are some recipes that will help you in different areas of fitness, enabling you to achieve all of your personal fitness goals. A smoothie a day keeps negativity away!BRAIN BOOSTER SMOOTHIEThe berries here aren't just super food for your brain; they offer an important cancer-fighting bonus.1/2 c fresh or frozen blueberries1/2 c fresh or frozen raspberries1 c pineapple OJ1/2 c low-fat vanilla yogurt1 c ice BERRY BERRY SMOOTHIEUsing all unsweetened fruit, this recipe delivers an antioxidant whallop without the sugar.1/2 cup frozen unsweetened raspberries1/2 cup frozen unsweetened strawberries3/4 cup unsweetened pineapple juice1 cup soy milk or 1% milk MEMORY AID SMOOTHIEThis low-calorie smoothie is a good source of fiber, phytochemicals, and antioxidants. Blueberries in particular contain compounds that can help prevent cataracts, cancer, constipation, and memory loss.1/2 c orange juic Read more:Operator
Protein Plus 2007-06-27 06:19:00 It's always difficult to know exactly which foods have the most amount of protein in them, especially when you are trying to bulk up and add muscle, or drop body fat. Here is a list of some high protein foods you might consider eating, to achieve your personal fitness goals. The servings below are based on 100g portions unless specified.The High Achievers: 30g or moreLean bacon, fried 38.34Venison, shoulder, roasted 36.28Bison, roasted, 33.78Chicken, breast meat, fried 33.44Beef jerky 33.2Rabbit, wild, roasted 33.02Pheasant, meat, roasted 32.40Chicken, breast meat, roasted 31.02Pork loin, roast, 30.2The Hard Hitters: 20g or moreVenison, tenderloin, roasted 29.9Lamb, shoulder, 29.43Chicken, breast meat, stewed 28.98Goose, meat, roasted 28.97Turkey, light meat, roasted 28.57Turkey, dark meat, roasted 28.57Chicken, leg, fried 28.38Wild boar, roasted 28.30Ostrich steak, grilled or barbecued 28.12Beef, top sirloin, fried 28.11Chicken, leg, roasted 27.03Chicken, leg, stewed 26.
More Fitness Websites 2007-07-20 07:12:00 Check out these great fitness websites that provide some interesting tips and helpful information.Fit Gadgets "Simply enter the assigned code for one of over 900 foods (and drink)located in the guidebook, and place it on the dish provided. The digitaldisplay will then tell you its weight in whatever measurement you need, aswell as how many calories it contains."VideoJug "Sports are a global obsession, and fitness an increasingly important part of many lives. VideoJug has hundreds of expert-led, professionally made videos about a variety of sports and fitness regimes. So, whether you want to know how to play tennis or golf, or ride a horse, or you want to get fit or become proficient at yoga, we have the video for you. On your marks..."Ross Boxing The Man. The Legend. A favourite of the Fitness Guru, this guy takes fitness to another level. You may have already seen his skipping workout here. He has added some new videos, well worth checking out! Read more:Websites
The Sixth Tense 2007-07-21 04:04:00 Here's some new moves for getting that summer six pack. Perform these exercises twice a week to reallyMedicine Ball Blast1. Set an adjustable abs (or decline) bench at a 45 degree angle. Lie down on it with your head towards the floor and hook your feet under the pads. Pull your belly in towards your spine and hold a medicine ball at your chest as you slowly lower yourself.2. As you come up, chest-press the ball so it leaves your hands. Catch it at the top of the movement then lower your body while bringing the ball back to your chest. Just what the doctor ordered. Perform 1 set of 12-15 reps.Targets: Upper absSicilian Crunch1. Lie on the floor with a rolled-up towel under your lower back. Hook your feet under heavy dumb-bells and hold another across your chest.2.Raise your upper body as high as possible by crunching your rib cage towards your pelvis.3.At the top of the move straighten your arms to raise the dumb-bell. Take 4 seconds to lower your body back to the starting position. Read more:Sixth
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Flour Power 2007-07-24 11:29:00 Many people eat bread as part of a staple diet without thinking anything of it. Here's an article that will bring you up to speed. Don't know your wholemeal from your wholegrain? You will after you've read this!WhiteWhite bread is like the shell of a nut – it's had all the goodness taken out. "That basically means the wheatgerm and bran are removed," explains MH nutritionist Carina Norris, author of You Are What You Eat, the meal planner that will change your life. Because of its low nutritional value, white bread has to be fortified with calcium, iron and B vitamins - this is a legal stipulation.The goodness you get: "Four slices of white bread a day supply you with around a sixth of your recommended calcium and up to a third of your iron intake," says Norris. It also contains vitamin B1 and thiamine, which are essential for healthy nerve and muscle function. But use your loaf and avoid white bread if you can, as there are much better options available.Best white sliced: Hovis Read more:Flour
A load of Junk? 2007-07-31 03:29:00 There are some so called "junk" foods which can actually benefit you nutritionally. Here is a list of just some foods. Enjoy.Pork RindsWhy you think they're bad: These puffy snacks are literally cut from pigskin. Then they're deep-fried.Why they're not: A 1-ounce serving contains zero carbohydrates, 17 grams (g) of protein, and 9 g fat. That's nine times the protein and less fat than you'll find in a serving of carb-packed potato chips. Even better, 43 percent of a pork rind's fat is unsaturated, and most of that is oleic acid -- the same healthy fat found in olive oil. Another 13 percent of its fat content is stearic acid, a type of saturated fat that's considered harmless, because it doesn't raise cholesterol levels.AlcoholWhy you think it's bad: It has little nutritional value and is the reason we need the term "beer belly." Why it's not: In a study of more than 18,000 men, Harvard scientists discovered that those who had an average of two drinks every day, 5 to 7 da
The nature of the adaptive diet 2007-08-02 09:48:00 Check out this article on how the body can adapt to exercise and diet, some thoughtful reading."Nature and evolution have made our bodies adaptive to all sorts of environmental variables. Just as with weight training exercises our bodies adapt to the stress of added weight resistance. Our bodies adapt to dietary stress also for example you can imagine how cultures have cropped up in desert isles such as Australia where little or no carbohydrates would have been consumed as a staple in that cultures diet. The aborigine were eating mostly meet and fish occasionally fruits, nuts or roots but not on a regular basis. Their bodies had to regulate blood sugar from proteins and fat. That's the adaptive nature
of the human metabolism. Upon crawling out of the "Primordial ooze" of life, so to speak we humans were hunters; we nomadically traveled from plain to plain hunting, following the herds of mastodons, antelope etc. Some times going long periods of time with little food if any at all and c
101 ways to lose your gut 2007-08-05 02:33:00 This article, courtesy of Mens Fitness really gets to the core of getting a perfect stomach. Check it out. The average man's body houses 43.2 pounds of fat. And at any one moment, that number is either increasing or decreasing—it's never stagnant. Spend more of each day burning fat than you do storing it, and over time, you'll bury your belly forever. Sound simple? It is. You see, there's no single secret formula for losing fat. In fact, find 100 successful losers and they'll give you 100 different ways to win the battle of the bulge. But we did them one better. On the following pages, you'll find 101 tips designed to help you lose your love handles, bust your gut, and define your abs. Simply incorporate three or four into your life every day, and you'll finish off your fat easier and faster than you ever imagined possible. Eat more protein.About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% o
Walnuts: Why you need them 2007-08-22 13:15:00 In addition to being loaded with protein and fiber, walnuts are a good source of the healthy fat ALPHA-LINOLEIC ACID (ALA). Several recent studies have linked a higher intake of ALA to a reduced risk of heart disease and heart attack in men. One-quarter cup of walnuts provides all the ALA you need in a day. —A happy heart means a happy skeleton too: The ALA in walnuts helps strengthen your bones.—Walnuts supply the body with a hefty shot of the amino acid L-ARGININE. It’s converted to nitric oxide, a compound that causes blood vessels to dilate, improving the blood flow to all your muscles.—Walnuts can also help you fight off disease. Nearly all the VITAMIN E they contain is the gammatocopherol kind, which has been shown to help protect prostate cells from cancer.—Eating about an ounce of walnuts will counteract a meal rich in SATURATED FAT, keeping arteries flexible and tamping down inflammation.—In addition to all that, walnuts supply the body with MANGANESE and COPPER, m
New Websites 2007-08-24 13:02:00 Fitness Guru is always on the lookout for new websites that you might find useful to achieve your personal fitness goal. Here are some well worth taking a look at.Gyminee "No more guessing, it's time to take your fitness seriously. Gyminee allows you to track and visualize your fitness progress and goals. Keeping a detailed health and fitness log is one of the best ways to stay motivated towards living a healthier lifestyle. Gyminee allows you to effortlessly track your weight, waist size, calories, protein intake, and much more. You can view detailed graphs that show how you are doing on specific exercises. Fitness tracking has never been so simple!"The Biggest Loser The new series of NBC's hit show airs 11 September. Take a look at this site for further information about the show. The site also has great nutrition information, Biggest Loser recipes and a useful BMI calculator. Check out a sneak preview video of the show here.Bear Grylls' Blog Yo Read more:Websites
Depletion Workout 2007-08-29 04:29:00 Although the word "depletion" might set off alarm bells in your head, it can actually be beneficial. Check out this article, see how it is different to current nutritional literature, give it a go.After the release of the 2007 movie 300, many men made gaining lean muscle tissue their primary goal at the gym. Unfortunately, the addition of lean muscle mass does not always come easily, especially if you aren't new to weightlifting. Because of this, sometimes you need to resort to using more advanced training protocols in order to kick-start your body again and start seeing new gains. The depletion workout type of training that the cast of 300 used will do just that. If that body type is your goal, you will definitely want to give these techniques some thought.What are Depletion Workout
s?Depletion workouts are weightlifting sessions that are geared toward exhausting the body's muscle glycogen supply. Muscle glycogen is the storage form of carbohydrates in the body, and this is what pow
7 Pains no man should ignore 2007-09-02 15:34:00 This article is important reading for all men. Your Body is a temple right? So u'd do anything to keep it that way. If you feel any of these pains, go and see your doctor.1. Sudden Groin PainNot as severe as a shot to the crotch, but pretty close. Sometimes accompanied by swelling. The condition: Odds are it's something called testicular torsion. Normally, a man's testicles are attached to his body in two ways: by the spermatic cords, which run into the abdomen, and by fleshy anchors near the scrotum. But sometimes, in a relatively common congenital defect, these anchors are missing. This allows one of the spermatic cords to get twisted, which cuts off the flow of blood to the testicle. "If you catch it in 4 to 6 hours, you can usually save the testicle," says Jon Pryor, M.D., a urologist with the University of Minnesota. "But after 12 to 24 hours, you'll probably lose it." Another possible cause of the pain in your pants: an infection of the epididymis, your sperm-storage fac Read more:Pains
20 ways to stick to your workout 2007-09-01 05:34:00 Fading motivation is the enemy of every great weight loss plan. Check out these ways to stick to your workout.1. Sign up for a distant raceThat is, one that's at least 500 miles away. The extra incentive of paying for airfare and a hotel room will add to your motivation to follow your training plan, says Carolyn Ross-Toren, chairwoman of the Mayor's Fitness Council in San Antonio. 2. Make a 'friendly' betChallenge your nemesis -- that idea-stealing coworker or a non-mowing neighbor -- to a contest. The first guy to drop 15 pounds, run a 6-minute mile, or bench- press 250 pounds wins. The key: "Make sure it's someone you don't particularly like," says Michael Mejia, C.S.C.S., Men's Health exercise advisor. (It's okay if your rival thinks you're best friends.)
Too young for resistance training? 2007-10-12 05:00:00 Check out this article from MH about weight lifting in your teens, some thoughtful and necessary reading for any budding young
individuals looking to improve their fitness. The ProblemYou‘re a teenager and you want to start weights training, but your local gym won't allow you to join up. Sound familiar? Then read on for the facts about safe resistance training among young men – and don't be afraid of free-weights training.What's the big deal?There probably hasn't been a topic of conversation that has stimulated as much debate and controversy as the field of youth resistance training. If you saw the article, "The growing pains of the world's strongest boy" in September 2007's Observer Sports Monthly – about the mini-Schwarzenegger who at the age of eight had muscles big enough to knock out the entire playground – then your concerns might be forgiven. But the truth is much of the debate about teenage weights training has been grounded within poorly interpreted science. So w
Get Crackin' 2007-10-16 05:06:00 Why Eggs should form a staple part of any man's diet.Why you need them:The AMINO ACIDS in eggs are converted into muscle, skin, col- lagen, and other body tissue more efficiently than the proteins from any other food you can eat (or drink).Egg yolks are packed with nutrients, including nearly half of a large egg’s 6 grams of PROTEIN as well as almost all of the 13 different vitamins eggs supply. Yolks are also an excellent source of LUTEIN and ZEAXANTHIN, carotenoids that protect your peepers against most forms of age- related damage.Two eggs over easy for breakfast can help whittle down your waistline. Studies show that people who eat eggs in the morning have an easier time curbing calorie intake during the day.About 75% of the fat found in eggs is UNSATURATED. Research suggests that healthy men may eat up to two eggs a day as part of a low- fat eating plan without raising their risk for heart disease. (Skip the bacon and sausage, however.)Two eggs provide nearly half your daily qu
The Real Life Workout 2007-10-15 15:44:00 Turn everyday chores into a muscle busting workout. Check out this article.Shovel LiftLifting something that's not only awkward but also heavy on only one side is about as real-life as it gets. You could do it with a barbell or using weight plates on one side, but why not use an actual shovel.Put a small sandbag (or anything heavy) on the business end of a shovel. Bend over as you would for the sandbag lift described below, and grasp the shovel's handle with one hand on top, one hand underneath (the hand nearer the blade goes underneath). Stand and lift the shovel to thigh height. As with real shovelling, the closer your hand is to the blade, the easier it is to lift. Do one set of three repetitions on each side.Sandbag LiftIf you always lift the same weights in the same way, you'll always work the same muscles. But if you lift something that's oddly shaped, you'll use different muscles to hold it and keep your body balanced.Stand over a sandbag with your feet shoulder-width apar Read more:Workout
Born Survivor 2007-10-29 05:59:00 Bear Grylls' show Man Vs Wild has inspired many individuals to venture into the great outdoors. But just what does it take to get into shape to make it through relatively unscathed and ultimately become a survivor? In this article from Bear's blog, he talks about just that. Despite what preconceptions you might have, and what you have heard in the news, it's still an article worth reading. Enjoy."One of the questions I have been asked a lot is about how I prepare physically and mentally for each of these survival shows.The real answer is that the preparation for Man Vs Wild started when I was about five years old, and has been on going ever since.The first thing to note is that I am neither an actor nor a TV host. I don’t have the luxury of stunt men or auto-cue. I am just someone who has been trained since a young age by both my late father and by the British Special Forces in quite a wide variety of skills.As a kid I never had any ambition to be a TV person. In fact, in my ign
Row Your Boat 2008-06-28 13:45:00 In the market for a new rowing machine? Here are some great sites to check out!Concept 2- The best in the worldHorizon Fitness- If you can't afford a Concept 2...Check out this video of Matthew Pinsent and James Cracknell competing in the British Indoor Rowing Championships; just epic.
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