THE FOUR-EASY STEPS TO IMPROVE FITNESS

1. IMPROVE YOUR JOINT COMFORT, MOBILITY AND ELASTICITY!

Flexibility:  The maximum range of motion available at a joint is known as its flexibility. Increased flexibility decreases the risk of injury to one’s joints and muscles by increasing their available range of motion. Certain guidelines must be followed for stretching.  A stretch should be performed under control without bouncing, bobbing or jerking movements.  Bouncing during the stretch increases the risk of tissue damage.  Each stretching movement should be held for about 10-30 seconds. Progressively increasing the range of motion will improve flexibility.  It is recommended to always attempt to stretch a little bit farther than the previous time. You must remain relaxed during each stretch while inhaling and exhaling normally without holding the breath.

2. IMPROVE YOUR APPEARANCE, FIGHT AGE RELATED MUCLE LOSS AND OSTEOPOROSIS!

Muscle Strength and Endurance:  Stronger muscles can produce more force, require less effort, and are able to perform skills more quickly.  In addition, strong muscles also allow more accuracy and efficiency. There is no ideal strength-training program as science has been unable to prove one strength training method over another. However, considerable research has shown that there are no significant differences between one and three sets of strength exercises.  Intensity, on the other hand, is most important in a strength program. Perform each exercise-set to the point of muscular fatigue. Perform the repetition in a controlled way, without pausing or jerking the weights.

3. IMPROVE YOUR CARDIOVASCULAR FITNESS AND REDUCE YOUR RISK FOR HEART DISEASE!

Cardiovascular Conditioning:  Aerobic conditioning can be improved by training the heart.  As a direct result of aerobic conditioning, the resting heart rate and blood pressure can decrease.   A slower heart rate coupled with the expulsion of a larger volume of blood per beat indicates an efficient circulatory system.  A person with a lower heart rate will be able to work at a higher level of intensity for a longer period of time in comparison to a person with a higher heart rate.  Additionally, the heart rate will recover faster from exercise and return to its resting level more quickly.  A person must train 3-5 times per week at 60-90 percent (intensity) of the age-predicted maximum heart rate (MHR= 220 - Age) for 15-30 consecutive minutes using appropriate activities that require a sustained effort.

4. BURN FAT, LOSE WEIGHT AND REDUCE YOUR RISK OF MANY CHRONIC CONDITIONS!

Body Composition (Burning Fat):  Maintaining an appropriate level of body fat is essential for good health and may lower the risk of heart disease, diabetes, and some cancers.  By exercising at the lower end of training (heart rate 60-70% of Maximum Heart Rate), the human body obtains a larger percentage of its fuel from fat storage than it does when exercising at any other intensity level. However, exercising at the lower intensity by definition implies burning a lower number of total calories per minute. Therefore, even though lower intensity exercise burns a higher percentage of fat, in order to make lower intensity exercise more effective overall it is necessary to exercise for a longer period of time (40-60 minutes). Create and follow a balance diet!

NUTRITIONAL SUPPLEMENTS

Research has shown that a healthy lifestyle and good nutrition are two important factors to achieving optimal health. Research also tells us that almost everyone can benefit from supplementation – because you may still lack optimal amounts of vitamins and minerals, as well as important plant compounds.  Optimal health does not mean perfect health. Optimal health means adapting known inherited health risks and your current lifestyle to make the personal choices necessary to live your life as healthy as possible. While you cannot change your genetic makeup, you can modify your lifestyle in your quest for optimal health.

The Nutrilite Health Institute recognizes the importance of optimal health – aiming for the very best health and wellness we can expect to achieve throughout our lives. NUTRILITE™ is the world's leading (Based on 2006 sales) brand of vitamin, mineral and dietary supplements. The NUTRILITE™ brand offers you and your family a complete range of supplements and other products designed to address the nutritional needs of anyone at any life stage.

NUTRILITE products offer the best of both nature and science. Nutrilite plant concentrates are made from the finest natural ingredients grown according to sustainable farming principles, reflecting our commitment to the social, economic, and environmental well-being of the surrounding communities. They are the direct result of extensive research and laboratory analysis, ensuring high-quality nutrient and ingredient combinations, based on proven scientific evidence.

The products listed include some of our most popular nutritional supplements, which may help you achieve better balance in your nutrition.

VITAMINS & MINERALS:

Multivitamin: The essential vitamins and minerals you need daily.

Bone Health: Supports the formation of new bone cells to maintain bone density.

Brain Health: Helps maintain normal mental function.

Children's Health: Supports many of the vital systems in growing bodies.

Digestive Health: Supports normal gastrointestinal health and regularity.

Emotional Health: Has a relaxing effect on the central nervous system to enhance restful sleep.

Energy: Helps maximize mental and physical performance during exercise.

Free Radical Fighters: Provides a balanced spectrum that supports heart health.

Heart Health: Targets genetically linked heart health functions.

Immune Health: Gives the broadest boost to your body's natural defenses.

Joint Health: Maintains the structures surrounding your joints and bones.

Liver Health: Provides support for healthy liver function.

Men's Health: An easy daily supplement pack, just for men.

Vision Health: Supports healthy vision function and visual acuity.

Personalized Health: General Nutrition Genetic Test.

Women's Health: Daily supplement packs for women.

DIET & NUTRITION:

100-Calorie Snacks: Ideal part of a healthy weight-loss plan.

Beverages: An easy, convenient, refreshing way to get specific health benefits.

Meal Bars & Shakes: Packed with protein and essential vitamins and minerals.

Trim Body System: Includes a full 28 days of nutritional supplements.

Weight Supplements: Proven to enhance fat and weight loss.

SPORTS NUTRITION:

Daily Nutrition: Provides your body with the nutrition most people don’t get from their diet alone.

Energy: Formulated to deliver a quick energy boost and prolonged endurance.

Hydration: Replenishes and rebalances electrolytes.

Recovery: For faster muscle recovery and reduced muscle damage.

Strength: 25 g of fast-digesting protein your body uses to build and repair muscle.

Click here to see our selection of daily nutritional supplements...

STRENGTH TRAINING PROGRAM

HIGH INTENSITY TRAINING (HIT)

There are thousands of training programs out there, and as usual, each and every one of them claims to be the best and most effective. I have carefully studied most of this programs and I have finally came up with one of them, which I consider is the best strength training program available in the market right now. It is called “High Intensity Training”. High Intensity Training (HIT) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. And it promoted as the most effective and scientifically based strength training program by some research scientists as Ellington Darden, Wayne Westcott, Matt Brzycki and by famous bodybuilder Mike Mentzer. High Intensity Training is characterized by short, infrequent, and intense. First I didn’t like the minimalist package; one set of each exercise and as little as 20 minutes of your total workout. It looked so short and simple. Then when I used it for the first time I was hooked! I fell in love with this killer method the first time I tried it. Since then, there is only one method that I personally use and promote to my clients is High Intensity Training (HIT).

There are many kind of HIT theories and programs out there. You will find that different sources list slightly different steps, though they all turn out to mean precisely the same thing; One Set – to - Muscle Failure! You perform each set to the point of momentary muscular failure. The only difference between those programs is that the amount and type of exercises recommended is related to an individual need and personal preference and goal.

PROGRAM GUIDELINES

FREQUENCY:

1.       The first four weeks; exercise three times per week (every other day; Mon., Wed., Fri., etc.)

2.       Next two weeks; exercise two times per week (every two days; Mon., Thu. or Tue., Fri., etc.)

3.       After six weeks; repeat steps 1 and 2!

INTENSITY:

·         Start at 65-80% of *M3R “Maximum Three Repetitions”. *Maximum Three Reps is the maximum amount of weight you can lift in three repetitions for a given exercise.

SETS – REPS – REST:

·         Perform one *True-Set of each exercise. (*True-Set is the main-heavy workout set.)

·         Perform as many reps to *Failure. (*Failure refers to performing as many reps as you can in good form until you can't perform another.)

·         Always perform 1-2 light-warm-ups (4-6 reps) prior to moving on to True-Set lifting.

·         Perform one warm-up set for each 35% of true-set weight. For example, let’s say your true-set weight is 100lbs. Perform one warm-up set for 35lbs (6 reps) and perform another warm-up set with 70lbs (4 reps).

·         Rest up to three minutes between each exercise.

·         Rest for a moment to catch your breath between each warm-up set.

PROGRESSION:

1.       Your desired amount of repetitions of each set is 10 or 15 reps. (10 is for strength – 15 is for muscle)

2.       Perform your set to Failure. It doesn't really matter how many reps are performed.

3.       When you reach (or pass) your desired amount of reps (10 or 15), increase the weight by 10% to 15% for the next workout.

4.       In order to increase your muscle’s size and strength you must be forced to do progressively harder work. Repeat the steps 2 and 3!

CHECK MARKS:

·         Each workout session should not exceed 45-60 minutes.

·         Stick with weight machines. Using weight machines is a great way to strengthen your muscles.

·         Don't forget a warm-up and proper stretching at the beginning of your workout.

·         Stretch during a workout too and always stretch afterwards.

·         Have a cup of coffee or energy drink 45-60 minutes before your workout (optional).

·         Take protein shakes right after your workouts (optional).

·         Eat 2-3 hours before your workout.

·         If you miss your meals, take a meal replacement shake.

·         Take Glucosamine-7 (optional).

·         Drink plenty of water before, during and after your workout.

Click here to see our selection of daily nutritional supplements...

EXERCISES:

FIRST FOUR WEEKS

MONDAY

WEDNESDAY

FRIDAY

Leg Press

Leg Curl

Leg Extension

Lat Pull Down

Chest Press

Shoulder Press

Arm Curl

Triceps

Back Extension

Abdominal

Rotary Torso

Calf Raise

Leg Press

Leg Curl

Leg Extension

Lat Pull Down

Chest Press

Shoulder Press

Arm Curl

Triceps

Back Extension

Abdominal

Rotary Torso

Calf Raise

Leg Press

Leg Curl

Leg Extension

Lat Pull Down

Chest Press

Shoulder Press

Arm Curl

Triceps

Back Extension

Abdominal

Rotary Torso

Calf Raise

NEXT TWO WEEKS

MONDAY

THURSDAY

Lat Pull Down

Row

Deadlift

Chest Press

Fly

Shoulder Press

Lateral Raise

Arm Curl

Barbell Curl

Triceps

Cable Triceps

Back Extension

Abdominal

Leg-ups

Rotary Torso

Leg Press

Leg Curl

Leg Extension

Squat

Calf Raise

Lat Pull Down

Chest Press

Shoulder Press

Arm Curl

Barbell Curl

Triceps

Cable Triceps

Back Extension

Abdominal

Rotary Torso

ARMY APFT TRAINING

The test consists of three main areas:

1.       Push-Up

2.       Sit-Ups

3.       Two mile run

The test includes 4 main objectives.

·         Muscular strength > Fast twitch muscle fibers > Ability to produce muscular force.

·         Muscular endurance > Slow twitch muscle fibers > Ability to sustain repeated contractions.

·         Cardiovascular strength > Lactic acid system > Ability to maximize the use of oxygen.

·         Cardiovascular endurance > Aerobic system > Ability to use the oxygen more effectively.

OBJECTIVES:

MUSCULAR EFFICIENCY

1.       Raising and lowering the body using the arms (Push-ups):

Ø  Key muscles:

·         Deltoids > Shoulder Press

·         Pectorals > Chest press

·         Triceps > Triceps Extension

·         Lower Back > Back Extension

2.       Pulling the torso upwards from a lying position (Sit-ups):

Ø  Key Muscles:

·         Lower Back > Back Extension

·         Abdominal > Abdominal Crunch

·         Hips > Leg Press

·         Oblique > Torso Rotation

·         Quadriceps > Leg Extension

 CARDIOVASCULAR EFFICIENCY

The body possesses three separate systems for the production of energy. The three energy systems are the phosphagen system, the lactic acid system and the aerobic system. The goal of a cardiovascular conditioning program is to train each energy system that subsequently be used for muscular contraction and exercise.

EXERCISES:

Below, I have created a fitness program, which included a HIT training, especially designed to meet your fitness goals. Go ahead and use it for your APFT training. I guarantee you will see results in matter of few weeks and if consistent, you will surely reach your goal in a matter of 5 to 6 weeks!

PROGRAM GUIDELINES:

·         Warm-up: 3-5 min. That can be performed on a cardio machine.

·         Stretch: 7-10 min. Each stretch should be performed in a slow, gentle manner.

·         Weight Training: 1-2 sets / 10-15 reps. Do one light set before you start lifting heavy.

·         Cardio Training: Start slow and gradually increase, and always monitor your heart rate.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

Leg Press

Leg Curl

Leg Extension

Lat Pull Down

Chest Press

Shoulder Press

Arm Curl

Triceps

Back Extension

Abdominal

Rotary Torso

Cardio: 20min

CARDIO:

40-60 minutes

60-85% of MHR

1 min Push-ups

Leg Press

Leg Curl

Leg Extension

Lat Pull Down

Chest Press

Shoulder Press

Arm Curl

Triceps

Back Extension

Abdominal

Rotary Torso

Cardio: 20min

CARDIO:

40-60 minutes

60-85% of MHR

1 min Sit-ups

Leg Press

Leg Curl

Leg Extension

Lat Pull Down

Chest Press

Shoulder Press

Arm Curl

Triceps

Back Extension

Abdominal

Rotary Torso

Cardio: 20min

TRAINING RULES:

·         Do the reps until you are completely fatigued (one-set-to-failure).

·         When you hit 15 reps or more on a given exercise, increase the weight 5 lbs for the next workout.

·         Do not lock or hyperextend your joints when performing the reps.

·         Raise the weight in 2-4 seconds and lower it in 4-6 seconds.

·         Exhale when you push or pull, and inhale when you return.

·         Rest 2-3 min between each set.

·         Remember; not quantity but quality of your time is most important! So stop talking with people!

·         Learn about diet/supplementation for mass gains and/or fat loss!

Click here to see our selection of daily nutritional supplements...

TRAINING WITH WEIGHTS

·         Bodybuilding > Bodybuilder > someone who does special exercises to build an aesthetically muscular physique.

·         Strength training > Strength training Enthusiast > someone who does special exercises to develop the strength and size of skeletal muscles.

·         Weightlifting > Weightlifter > someone who does special exercises to lift a maximum weight mounted on a barbell.

·         Powerlifting > Powerlifter > someone who does special exercises to lift the most weight he possibly could.

·         Endurance > Endurance Athlete > someone who does special exercises to cover the distance with maximum speed.

·         Fitness > Fitness Enthusiast > someone who does special exercises to enhance or maintain his physical fitness and overall health.

Although there are similarities in all those six categories, each one is unique unto itself, as is its training program. These differences must be recognized and defined. You must learn the purpose, needs and challenge of each training method. Different goals require different methods. Pick a goal and stick to it.

DISCLAIMER: If you are unfamiliar with any of the exercises, ask an expert to instruct you on the proper form and execution of the exercise. The information and advice presented here are not intended as a substitute for medical or other professional personal counseling. You should always consult your physician before starting any training program.