I saw this in a online banner that had a secret easter egg in. If you call 630-481-1772 you will get a free pen.  Now you have no excuse not to keep track of you Sets, Weight and Reps.

There is a lot of research for and against heavy lifting. For example a new study conducted at McMaster University has shown that a similar degree of muscle building can be achieved by using lighter weights. The secret is to pump iron until you reach muscle fatigue.

“Rather than grunting and straining to lift heavy weights, you can grab something much lighter but you have to lift it until you can’t lift it anymore,” says Stuart Phillips, associate professor of kinesiology at McMaster University. “We’re convinced that growing muscle means stimulating your muscle to make new muscle proteins, a process in the body that over time accumulates into bigger muscles.”

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On the other side of the fence; other studies have shown that lifting heavy with short resting times burns more fat. Researchers from the Norwegian University of Sport and Physical Education (Oslo) found that using weight that allows for only six reps increases subject’s resting metabolic rate higher and for longer after a workout than 12-rep sets. A study from the College of New Jersey (Ewing) reported that men rested just 30 seconds between sets of bench presses, burned 50% more calories. To burn more calories during and after training (which helps burn bodyfat), use a 6-8-rep range and keep rest periods to less than one minute.

Source Muscle & Fitness Oct.2010 issue.
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One of the first products I ever reviewed and what started me on my fitness adventure was FitnessBuilder. Today FitnessBuilder is still the best iPhone fitness app out there. I recently went to their site to see whats new and found a great review of how the app works. I personally lost 16lbs using the app trying out exercises that I didn’t even know exist. Here is a link to my experience and check out the video to see some of it’s features. The review is missing is some of FitnessBuilder’s most powerful features. Videos of the exercises, the ability to track your progress , create your own workouts and share them as pdfs. If you have a iPhone and your into working out, FitnessBuilder is a must have.
Links:
FitnessBuilder
My FitnessBuilder 60 Day Review

You can save an extra 5 Dollars Off of 50 Dollars on Fitness Equipment or what ever else you want ! I am always looking for a good deal, Sears has a wide selection of Fitness Equipment to choose from.  Plus they are have a labor day sell this weekend which includes Fitness Equipment too.

Check it out by clicking  here on or the ad.

Food knowledge is Power, I am going to trade mark that one! It is the truth I am a big believer in knowing what goes into my body and my overall look and health. Now you may be scratching your head and saying that the premise is basic. It is not, we all understand the idea of calories how many calories we should eat in a day. Not all of us go around counting them. I say if  you make smarter choices about the food your eating that counting calories will become something you don’t need to watch so closely. What I try to strive for is making healthier food choices second nature. The way I do it is by reading a lot. Here are 8 food choices that will help you lose weight.  Remember FOOD KNOWLEDGE IS POWER!

1. Watermelon. It’s not only delicious, but packs a wallop of antioxidants like vitamins A and C. It also contains lycopene, a plant chemical found in studies to lower your risk of cancer, heart disease and age-related vision loss due to macular degeneration. Just as gratifying: One cup of cubed watermelon contains less than 50 calories, not too damaging for your waistline.

2. Avocado. This extremely versatile fruit can be used in salads, sandwiches, and guacamole. Filled with heart-healthy monounsaturated fats, avocado is a healthful alternative to mayonnaise and can help lower “bad” LDL cholesterol levels. Just watch your portions. One-quarter of a medium-sized avocado contains 65 calories, so you don’t want to overdo it.

3. Sweet Potato. A medium-sized sweet potato (about the size of your fist) fulfills your daily requirement for vitamin A and provides 4 grams of fiber. And you’ll save half the calories compared to a white potato: A medium-sized sweet potato has only 150 calories compared to nearly 300 for a white one of the same size.

4. Salmon. This, as well as other fatty fish like tuna, mackerel, and lake trout, is a great source of Omega-3 fatty acids, which have been shown to reduce the risk of heart disease. At only 160 calories for a 4-ounce serving, baked or broiled salmon is a great main course for those watching their weight. Add steamed broccoli and a sweet potato for a nutritious, low-cal meal.
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