With lots of great races scheduled nationwide, I went directly to the pros for tips and guidelines on how to stay focused, build stamina and meet (or exceed!) your goals. And since running requires both physical and mental exertion, we’ve got you covered in both categories for each distance.

Good luck and don’t forget to share any of your tips, tricks and words of wisdom with us on how to best reach that finish line!

5K – Physical Preparation

Steve Dunn – Marathon Runner, participant in 100+ races of all distances, and Owner of specialty store Hit the Trails (www.hitthetrails.com).

• For those who are literally just getting off their couches and have never run before, it’s important to slowly transition from walking to jogging to running. Take at least a month to start slow and build your way up to a faster pace.
• Once you have reached a runner’s pace, mix up track runs (short distances such as 200’s and 400’s) along with tempo runs (mile warm up, a few miles at race followed by a cool down).
• Although a 5K is 3.1 miles, try to run 4 or 5 miles to build up your endurance
• On the day of the race, be prepared with a water belt if needed and concentrate on both your pace and breathing. People often get distracted which (unintentionally) shaves minutes off their time because they don’t run as hard when they lose focus.

5K – Mental Preparation

Carrie Chealde, M.A., CC-AASP – Mental Skills Coaching for Athletes (www.carriecheadle.com; www.facebook.com/MentalSkillsTrainingforAthletes).

• Schedule your training in your calendar. Treat it like you would any other important appointment; otherwise, it’s likely to get pushed further and further back in the day until it gets pushed out altogether!
• Find a buddy to get your runs in with. Not only will it make the time pass more quickly, but you’re much less likely to flake on your run when you are meeting up with someone else.
• Athletic Gear – Having the proper attire is essential not only physical reasons, but for mental reasons as well. Having gear that makes you feel athletic will help you feel more inspired to run. When you look the part, you feel the part!

10K – Physical Preparation

Paul Dziewisz is a NASM and CrossFit Level 1 Certified Personal Trainer and owner of Active Personal Fitness in Doylestown, PA (www.ActivePersonalFitness.com).

Distance running is demanding on the body. An emphasis on cross-training improves cardio capacity and helps prevent injury. Plus it eliminates the boredom for running 4 days a week. My approach to training for a 10K places more focus on cross-training to improve your long-distance endurance.

• Progressively build your distance capability with one long run per week starting at 1-2 miles and increasing gradually to 6 miles.
• Supplement the long runs with 3-4 moderate-duration, high-intensity workouts. This will build the endurance and physical strength need to excel and stay free of injury.
• Utilize a circuit training approach, perform total body exercises and eliminate rest time from your workouts.
• Consciously push yourself to perform the workouts with greater intensity each time.

10K – Mental Preparation

Cori Bank, Ph.D. – Sports Psychologist and Ironman Triathlon Finisher. His website offers free monthly videos on exercise tips and peak performance (www.abingtonpsychology.com).

• It’s psychologically beneficial to treat those last two weeks (prior to the race) as if you were running the ‘real thing’. Have a complete checklist and include all aspects – your pre-race meal and drinks, what music you want on your Ipod, your stretches and warm-ups, etc.
• By incorporating all the elements of the big day, you’ll have perfected your physical and mental dress rehearsal and your confidence will be skyrocketing.
• On race day, start towards the back. It’s natural to want to be with the runners at the front of the pack, but it can demoralizing and discouraging to have all of the faster runners pass you. Start a few rows back and soon you’ll be the one passing people as the race goes on.
• Treat the race as you would a huge exam. You wouldn’t study for a major test all at once. To avoid mental fatigue, break the race up into smaller chunks as well. Instead of thinking of it as an intimidating 6.2 miles, visualize it as six one-mile mini events and focus on just one at a time.
• With that said, some people even have a theme per mile (i.e. Mile One = warm up, Mile 2 = stride count, Mile 3 = refueling, and so on.)
• Once you feel in control, you feel empowered. Once you feel empowered, you can reach your potential. Once you reach your potential, you allow yourself to experience an event over again and share it with others!

Half Marathon – Physical Preparation

Jason Fitzgerald is a coach and author of Strength Running, which helps runners transform their training (www.strengthrunning.com).

• Racing a half-marathon relies almost exclusively on your endurance, so prepare with one weekly long run in the 11-13 mile range.
• In addition to your long run, consistently run 3-4 days each week to build that endurance.
• In addition to building your stamina, a gym session twice a week can help prevent injury. Concentrate on multi-joint exercises that train movements (not muscles), such as squats, pull ups, bench press, dead lifts, dips, and lunges.
• Longer runs and more total running will have you performing faster on race day. As a beginner, interval training isn’t necessary yet, but 1-2 minute surges during your easy runs can help you develop more speed without overtaxing you. Take as much jogging recovery in between as you want.

Half Marathon – Mental Preparation

Keri Cawthorne, running coach and owner of Iron Mountain Movement (www.ironmountainmovement.com).

• Long runs are best with company. Run with a local running group, buddy or music, the time will pass much more quickly.
• The week before the race, ignore psychosomatic aches and pains, your body is just telling you it is ready to run.
• If possible, drive the race route before and visualize yourself crossing the finish line.
• Find your mantra, something to keep you calm and focused during the race , whether it’s ‘Just Do it’ or ‘Finish Strong’. For the Vegas Marathon I used ‘Don’t Think, Just Run’!

Full Marathon – Physical Preparation

Tom Holland is an exercise physiologist and sports performance coach. Author of The Marathon Method, The 12-Week Triathlete and Beat the Gym, Tom is a sub-3 hour marathoner and has completed over 50 marathons and 18 Ironman triathlons. (www.teamholland.com).

• Be sure to include at least one day of strength training per week into your program. Two is best.
• 4 Great Weekly Running Workouts: Hills, Endurance, Speed and Tempo runs
• You need one rest day per week. No exercise.
• Core strength is essential to running performance as well as injury prevention.
• Refuel after runs with carbohydrate and some protein, ideally within 30 minutes.
• Practice running negative splits. For example, for a ten-mile run, run five miles out, then come home slightly faster.
• Try to do one cross-training workout per week such as cycling, swimming, or the StairMaster.
• You need “down” weeks during training. For example, in a four week cycle, you may run 25 miles, 30 miles, 35 miles, then on the fourth week, drop down to 20-25 miles or so to recover as well as to prepare for the next block.
• Be sure to taper for at least 2-4 weeks before your race.
• Try to make your training as close to race conditions as possible. What you wear, how you eat and drink, the course – all of these details count.

Full Marathon – Mental Preparation

Andrew Johnston – Author of the February 2011 release, ‘Holistic Strength Training for Triathlon’ (www.amazon.com/Holistic-Strength-Training-Triathlon-Johnston/dp/1456724037/ref=sr_1_1?ie=UTF8&s=books&qid=1298907034&sr=8-1) with proceeds benefitting the Leukemia & Lymphoma Society. Andrew is a former professional cyclist, the first leukemia survivor to qualify for and finish the Hawaii Ironman World Championships, and twice voted One of the Top Trainers in America by Men’s Health.

• The starting line can be the most intimidating part of the race, especially for first timers. You’re surrounded by all of these fit athletes, many of whom look like they’re either out for a morning stroll or fast enough to rip your legs off! Congratulate yourself for being there and remember that towing the line is an accomplishment and a blessing — there are millions who do not have the time, the motivation, or the health to ever even consider participating. Think of the race as a 26.2 mile parade celebrating your vitality and life!
• Write positive affirmations on your forearms. Words like “fast” or “smooth” or “strong” are then literally only an arm’s length away from getting back into your head if a negative thought breaks your concentration.
• Despite any rough patches, keep in mind that everyone is covering the same distance, using the same muscles, breathing the same air, fighting the same elements, and even struggling (at times) with the same thoughts. Focus on the now and not 10 miles up the road. Whatever you’re experiencing at the moment will pass, too — just like the road under your feet.
• Break the marathon up into specific milestones. After the first mile, I tell myself I’m one 1/26th of the way there. At the second mile, I’m 1/13th of the way there. Playing this game helps divide the marathon up into digestible pieces.
• Start slower than you think you should. It’s difficult to keep the ego in check when the gun goes off, but with the marathon, it’s not about who runs the fastest so much as who slows down the least. And catching people at the end is enough motivation to keep a smile on anyone’s face until the finish line.

Free Weight Loss Videos – Get 11 weight loss videos from top fitness professionals at no cost.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Preparing for Your First Race

I have a new man in my life. He’s tall, dark and handsome and we meet twice a week. During our time together, he tells me what to do, when to do it, how to do it and how many to do. He makes me sweat and grunt and pushes me to my limits. This may not sound like the ideal male/female relationship, but it’s just what I need because my personal fitness trainer, Dustin Ponder, is pretty darn amazing. (And yes, he’s patient, supportive and encouraging and I trust him unconditionally.)

For me, running is a priority along with eating and breathing. But I’m not toned, flexible or strong (Dustin will gladly second that) and I knew that I had to incorporate strength training into my regimen. I finally stopped procrastinating and purchased 16 personal training sessions with my very own Bob Harper.

As a result of my I-swear-I’m-gonna’-stick-to-it resolution, I went directly to the experts – personal trainers themselves – to pinpoint the why’s, what’s and how’s of hiring one.

WHY YOU SHOULD DO IT (…OR AT LEAST CONSIDER IT)…

“There is so much health and fitness information and most people don’t know where to start. Trainers educate you on your terms. It’s like hiring a lawyer; you wouldn’t take on the legal system by yourself, so why do it with something as important as your health?” ~ Kevin Asuncion (NASM certified trainer & Co-Founder of Los Angeles based Movemo Fitness, www.movemofitness.com)

“PT’s make it their obligation and duty to get to know you and your body – your weaknesses and strengths, capabilities and inadequacies. They are your counselor, friend, stress reliever and motivator. They are there when you feel the lowest and stay with you as you grow or when you fall.” ~ Angela Bredenkamp (B.S. Sport Science; Personal Trainer; Owner and Founder of FunctionalFitnessTrainers.com)

“Trainers provide accountability, responsibility and expertise. I devise a safe & effective routines to help my clients achieve their goals in one-tenth of the time. I oversee the big picture structure: recalling the exercises and in what order they are most optimally completed, what their weights are, etc. By hiring a trainer, clients have a set of eyes watching them, a mind thinking about them and a heart caring about them.” ~ Laura Dow (ACSM Certified Personal Trainer, Yoga Instructor and Nutrition Educator and Wellness Coach)

“Everybody is different. A diet or fitness regimen that works for me may not work for you and vice versa. Personalized plans are based on your schedule, likes & dislikes and confidence level. It may take a little longer to see results, but they’re life-long. No diet or workout gimmick can give you that.” ~ Kathi Casey, ERYT, CPI (Founder, The Healthy Boomer Body Center, www.HealthyBoomerBody.com)

“A trainer learns how your body reacts to certain movements and correct imbalances, tracks your eating habits, notices your feelings & mood changes, and finds the correlation between them. A workout partner can get you up in the morning to work out, but a trainer teaches you how your body works and the best way to use it!” ~ Alexandria Serra, NASM-CPT, ACE-CPT, ACE-LWMC (B.S. Kinesiology; President, Recharge Fitness; Level 1 Kettlebell Instructor)

WHAT YOU SHOULD LOOK FOR…

“Good trainers are responsible, attentive and safe. They don’t text/talk on their phone or engage in lengthy conversations with other gym members while they are training you. They are dependable and only cancel or reschedule when there are emergencies.” ~ Robin Castro, LMSW, CPFT, GFI (Transformation Strategist; Owner of Robin’s Body Shop – a fitness and nutrition company in Macon, GA)

“A good trainer will give you homework to do on the other days of the week so you stay on-track. Track your progress and write down every workout; they will be valuable in the months/years ahead when you move on from training or if you’re stuck in a rut.” ~ Jenny Skoog (NASM certified personal trainer, pre/post-natal coach; www.Skoogfit.com)

“An important factor is philosophy and program design. A bad trainer will often scribble something before the workout, or just make it up as they go. They must conduct an assessment when you first start. Everyone has issues/concerns that need to be identified and addressed in order to progress safely. If they are trying to get everyone to do the same exercise, that’s another warning sign.” – Brendan Hayden (CSCS Co-Owner & Dir. Coastal Performance in Palm Beach Gardens, FL, www.coastal-performance.com)

“Not all trainers are created equal. Sometimes the older trainers are more experienced, but not up on the new research. Younger trainers may be up on the new research, but don’t have enough experience. And just because someone is in excellent shape, does not make them a good trainer!” ~ Kim-Lien Kendall (Movement Educator, www.movementeducator.com and Yoga Instructor, www.kimlienyoga.com)

“Don’t settle for the first one you find or someone who offers you a good deal. Research their qualifications and talk to their clients to determine whether they were happy with the results.” ~ Andrew Neitzke (ACE Certified Personal Trainer at Thorbecke’s Gym in Tempe, AZ, www.thorpowergold.com)

“People call themselves trainers although they have not been certified, don’t have liability insurance, and/or aren’t CPR certified. The consumer really needs to be aware of these factors because it shows how serious the trainer is about what they do.” – Wendy Stewart (ACE-certified personal trainer; www.baltimorefitnessandweightloss.com)

ALTERNATIVES TO PERSONAL TRAINING…

If personal training sessions are way out of your budget, you can always try: boot camps, gym classes that incorporate weights, small group sessions (2-6 people) or ½ hour (versus hour-long) sessions. Or…

“Try negotiating a barter deal that benefits both of you. Many trainers who start out offer free sessions or another service in return. I have bartered office space, marketing services, and referrals with a few of my clients, as these are extremely valuable to my business.” ~ Kevin Asuncion

“Many gyms provide a first-time training discount or a few free sessions to get you started with your goals. Take advantage of those freebies and make the most of them. Build a relationship a trainer that may offer free tips and advice that will help you stay on track until you’re ready to hire them.” ~ Jenny Skoog

“The new wave of personal training is virtual wellness coaching. Our clients receive a monthly personalized program, grocery shopping lists, recipes, three weekly check-ins and an optional Skype session. Workouts are tailored to the client, with video links and audio instructions and costs one-tenth of traditional personal training.” ~ Alexandria Serra

IN SUMMARY… “Hiring someone to train you should be fun, challenging, and keep you intrinsically motivated to get in shape and stay in shape.” ~ Andrew Neitzke

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Pros and Cons of a Personal Trainer

Be Your Own DJ – Rev up the Ipod and be sure to add lots of mini playlists to your mix so you never get bored. Be sure to add some “mash ups” and fast-paced fun music that really get you going. (Note: I have music on even when I’m doing all the rest of the activities listed below. It’s the A.D.D.)

Grab the Remote – I know, I know… there isn’t much good programming to chose from these days, but it does serve as a great distraction. Not only do George and Robin fill me in on the world’s top stories during morning runs, but I’ve already got a couple of miles logged by the time Sam gets to his first weather forecast.

Go Ahead. Be Rude and STARE – Pick an object – a book on a shelf, molding around the doorway, a speck on the wall – and stare at it for as long as you can. It sounds ludicrous (OK, it is) but it actually works.

Interval Training – No time to slack because you’re scheduled to change things up in about 2 minutes! Not only is this a great calorie burner (some experts claim it’s the best routine a runner can follow) but because you’re constantly changing sequences – running to walking to sprinting – you never get bored. *Those who are more advanced can even add in side shuffles and backwards moves. Me? I’ll stick with the good ol’ face forward method.

Books on CD – Dig out your Sony Walkman Portable CD Player, pop in some batteries and head to the store (or library) and pick out titles you’ve been dying to get around to. If you’ve ditched yours along with Gordon Gekko cell phone, Amazon sells them for as little as $33.00. Of course, you can simply read an actual book or magazine but the words get all jumbled for me when I run at fast speeds.

Time Yourself – I saved the best for last because this is my own little made up game that makes the time fly by no matter what my mood or energy level. I’ll time myself in calories or miles depending on what I am watching or listening to. For example, if I’ve got the baseball game on (Yankees of course!), I’ll say to myself, “OK – you’ve got to burn 20 calories during Jeter’s at bat”, or “cover .3 miles during the next commercial break”. I’ll do the same with my music; i.e. 15 calories before the chorus part comes up. Sounds kooky (though perhaps not as strange as the spot-on-the-wall tactic) but these ‘mini goals’ always get me moving and motivated!

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Treadmill Tricks

Before obtaining official member status, they had to assess my physical fitness level. It wasn’t a matter of passing or failing (thank goodness!), but they did need to gauge each employee’s capabilities in such categories as cardiorespiratory endurance, muscular strength and flexibility. After taking my blood pressure and measuring by BMI (a/k/a my muffin top), they put me to work. I was asked (required) to engage in a series of exercises that I haven’t attempted since my days at Fifth Avenue Elementary School. (And yes, that was a very long time ago.) The “test” included such basics as push-ups, sit-ups and leg lifts. I’d love to boast that I knocked out 100 of each in under three minutes, but since I’m a terrible liar (and apparently, a terrible sit-upper, push-upper and leg-lifter), let’s just say that I never hit double digits on any of those moves.

Pathetic, right? Well, if you’re picturing an overweight out-of-breath female lying on the floor, struggling to wiggle herself into a upright position, you’d be only half right. (The out-of-breath wiggly part is where you’d be correct.) But I’m not overweight, and in the spirit of sharing, I’ll tell you that at the time, I was 34 years old. I’ve gone through four birthdays since that (humiliating) incident, but at 5’0”, am the same weight (103 lbs.) and size (O) as I was back then. Here’s my point. Thin does NOT = fit.

Sure, I could still buy my clothes in the Juniors Department and was usually fairly pleased with the number on the scale, but truth be told, one’s body composition or body fat is a better barometer of risk and healthy lifestyle than body weight. I had spent too many decades basking in the delight of fatty, sugary, salty foods and was completely OUT OF SHAPE. Growing up, I was shy and uncoordinated and could never bring myself to participate in team sports and hadn’t discovered any form of real exercise until my early 30’s when I stumbled upon a love affair with the treadmill. But like most relationships, that too started out a little rocky. I would half walk/half run while holding onto the bar because I had no balance or stamina. In addition, I was my energy level was six feet under and I was always feeling drained and sluggish.

People often assume that a thinner person is automatically healthy (not true!), and I often hear comments such as, “Please – look at you. You don’t have to worry about your weight”. I appreciate the compliment, but am also quick to inform them that I’m no different than anyone else and looks can be deceiving! I’m not one of those “I’m soooo fat” women, but I do have my problem areas (a Buddha belly, upper arm jiggle) to tend to as well.

I know thin(ner) women who smoke 2 packs a day, swig beers like every day is a frat party, and consider walking to their car a ‘workout’. (Do you really think every supermodel strutting the catwalk is truly an example of a healthy being?) On the other hand, I also know people who – although they are a bit heavier who run faster & longer distances than me and regularly participate in marathons and triathlons, further proof that “slim” and “in shape” are not necessarily synonymous. Regardless of what the numbers (on the scale, on your clothes labels) say, it’s important to set goals that will not only make you “look good” but have you “feeling good” and that’s the truth!

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Skinny Does Not = Fit

Yoga: Warrior 2 Position, Photo by lululemon athletica

If you haven’t heard of yoga before, you must be living under a rock. While it has been practiced for thousands of years, yoga has gained a lot of popularity in recent years. According to an article on WebMD, there are currently close to 11 million Americans taking advantage of the health benefits of following a yoga routine.

I am one of those 11 million. I have been doing yoga off and on for about a year now. More recently, I have been doing at least 20 minutes of yoga two times a week. I can’t begin to tell you how much better I feel. And not only do I feel better because I am exercising, but I feel better because I am reaping the many benefits that yoga has to offer.

According to the website HealthandYoga, one benefit of yoga is increased flexibility. Through the various poses and stances, muscles are worked that would not otherwise get any attention. Through my years of playing high school and college sports, I know that flexibility decreases the chance of injuries and tears and also gives you a better range of motion. So, in essence, it will make you a stronger, faster, better athlete.

Yoga will also increase your strength and improve your posture. The required poses and stances will build and elongate your muscles, which according to WebMD, will give you a “heightened awareness that tells you more quickly when you’re slouching or slumping so you can adjust your posture.”

For me, and probably thousands of women out there, reducing stress is something I just can’t seem to get enough of. Practicing yoga is a definite stress reducer, as you focus on breathing and stretching, rather than everything else you have to do. An added plus is that your lung capacity will increase and stress-reducing hormones are released. What more could you ask for?

There are also various studies that indicate yoga is a heart-healthy exercise, as it lowers blood pressure and slows the resting heart rate. WebMD states that “on a biochemical level, studies point to a possible anti-oxidant effect of yoga. And yoga has been associated with decreased cholesterol and triglyceride levels as well as a boost in immune system function.”

I could go on and on about the scientifically proven health benefits of yoga, but simply hearing about it may not give you the motivation you need. I want to challenge you ladies out there to try out a yoga routine and see for yourself. Although it may not be for everyone, I know there are some of you out there who will feel completely transformed. That is certainly the case for me.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Wanna know a secret? Do Yoga!

When I’m working out in the cold I feel like Rocky. Remember that scene when he has a full beard and is carrying a log? Or was it dragging it? Well, that’s me during the cold months! I feel immune to pain and fatigue in the cold. It’s like I can go on and on and on with a workout, not that I do because it becomes counter-productive after a while. It also takes me a little longer to get warmed up when I’m working out in the cold, but it’s better than getting lightheaded like I do when I’m working out in the heat.

Not sweating as much is a catch 22 for me. On the one hand, I don’t feel gross with all that nasty sweat dripping and I can have a tough workout without being as sore as normal. The downside is that I can easily overexert myself due to the longer workout and I sometimes feel like I haven’t “done anything” since I didn’t sweat as much.

There’s a fine line, but at the end of the day I prefer to workout during the Fall/Winter than in the Summer.

What about you? Do you like working out in the cold or in the heat? Why?

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Cold Weather Workouts Help Me Train Harder

Leading up to doing the burpees was gut wrenching. I knew the feeling of cranking out 100 burpees and let me tell you, IT SUCKS! Takes me back to one day in high school when our football coach had us running plays with out a water break for hours. Our lungs and lips were burning from the exhaustion. I wanted to test myself doing the burpees in the afternoon, since my night workouts are usually easier. The moment comes and I’m all nervous about it. I set up the GymBoss for 20 minutes and got right to it.

I had to break the video down into 3 parts. Enjoy…

100 Burpee Challenge Part 1

Click here to view the embedded video.

100 Burpee Challenge Part 2

Click here to view the embedded video.

100 Burpee Challenge Part 3

Click here to view the embedded video.

I counted and only got 98…dammit! I know I had more in me. I should have just kept going. Next time I will!!!

Since my last burpee bad form video I’ve tried to improve my form. It’s hard controlling your body when you are as big as I am, but I’ll get there. As I continue to lose fat/weight I will be able to better control my body. Doing as much burpees as I did takes some mental toughness because your mind and body are telling you to stop. After about 12 burpees I was considering stopping. Thinking about doing just 10 more burpees was scary…but I got through it. Control of your mind and body are crucial.

I do burpees differently than what I’ve seen folks do. I try to do them like Steve Maxwell demonstrated. He says that the squat portions should be full squats. No matter how you do them, burpees will give you a great workout in a short amount of time. I’ve noticed that the burn in my legs has gone away. Now my muscles burn all over while doing burpees. That I can guarantee.

Comment away, give feedback, and share your burpee videos!!

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

100 Burpee Challenge at 281 Lbs in 20 Minutes

120 STRAIGHT DIAMOND HAND POSITION PUSH UPS

33 STATIC PUSH UPS ( HOLD POSITION 3 SECONDS MID REP )

120 TWO INCH CRUNCHES

33 UPSIDE DOWN NINJA VAMPIRE JAIL BAIR SIT UPS, performed upside with ankles hooked on the high portion of the cell bars…Vick comes all the way up to the ankles….painful.

120 BURPEES, yes he does outdo the resident fatman himself.

40 JAIL BED DEAD LIFTS, Vick weighed down the bed with various books such as Dan Brown’s The Da Vinci Code, The Secret (self help book) by Rhonda Byrne, The Secret, a short story by Arthur C. Clarke, The Secret, a novel, juvenile story by Charlotte Bronte, Clifford the Big Red Dog and a DVD of the movie Marley and Me…hey Mike Vick got a little confused at the Jail house library.

45 MINUTES OF SHADOW BOXING WHILE LISTENING TO RAPPER DMX’s…WHERE MY DOGS AT?

JAIL BAR FOOTBALL THROWING PRECISION DRILL, since the cell was only six feet deep aim was the goal so he threw the football 100 times between a designated pair of cell bars at a specific six inch area. Precision was achieved when the ball wedged perfectly in between the correct bars.

Will this all translate to the field? We’ll soon find out! Roger Goodell and the NFL seem to think so…

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

The Michael Vick Workout

Update: Here is a video of me completing a 100 burpee challenge.

Did you ever want to learn how to do a burpee? How about I show you how to do a burpee with bad form. Then maybe you can work on the right form. I’ll post a video of me doing some burpees in good form later this week. I’ve been doing them for several months now, ever since I was 300+ lbs. I decided to make a quick video to see what I looked like performing a burpee. The video doesn’t lie and although my left pec is hurt as I’m doing them, I won’t use that as an excuse. I noticed some major flaws in my technique.

Keep in mind that when you are as obese as I was and am, it is extremely difficult to control your bodyweight. But you already know that right? Burpees are not for beginners. They can really kick your ass. I love them. I hate them. If you do enough you can get an amazing workout in a short amount of time. I started out just being able to do 5 burpees, I think it was. We’d worked up to doing 3 sets of 10. I’ve been Facebooking about it for a few months now. I’ve lost a tremendous amount of weight by incorporating burpees into my weekly routine. I was able to 105 burpees one night, but never video taped it. Until this afternoon, which I’ll post later this week.

What did you notice about my form? This is what I noticed:

• My heels aren’t flat on the ground during either squat.
• My elbows are flared out instead of in tight.
• Coming down too hard on my wrists, which shouldn’t be happening since I’m supposed to be squatting down.

I of course am not jumping high (it’s hard to do so when you are as heavy as me, so that’s not really something that counts as an error). Some people think that burpees should be left to the physically fit. I say screw that. Get your fat, out of shape butt on the floor and do some burpees.

The pain from burpees is akin to that of doing sprints after football practice. After 2 hours of drills and hitting, we would have to run sprints. It was like hell and it hurt. That’s what burpees feel like. When I first started my legs would burn. But now it’s my whole body that hurts and begs me to stop. After 8 burpees I am already thinking to myself, “Why did I decide to do burpees today?”

Did you notice anything else? If so, please let me know so that I can improve me form (Noticed how I channeled my inner-Pop Eye?).

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

How To Do Burpees in Bad Form at 284 Lbs

About 30 days ago, June 23rd 2009, I challenged myself. I was to perform one unassisted chin up by August 1st. I recorded myself not being able to perform a chin up, as proof. I then did some band assisted chin ups, three reps, for the first time ever. Not being able tp perform a chin up was pretty embarrassing, but the way I look at it is that I have a ton of room for growth. And I will show growth!

Just to recap, here are the starting numbers from June 23rd:

• 0 reps unassisted chin ups
• 3 reps band assisted chin ups

The good news is that instead of performing a chin up by August 1st, I was actually able to do it exactly one month after I challenged myself. On July 23rd I was able to record myself performing a chin up. Cool right? I think so. Not only does it show some strength, it helps me mentally because it encourages me to keep on plugging away at it. This part of the journey is great because I just keep showing positive signs of improvement.

One of the main reasons I was able to do the chin up is the weight loss. I basically lost about 18 lbs or so from June 23rd to July 23rd. Those 18 lbs were holding my fat ass down! The bands helped a lot to, thanks to Iron Woody Fitness for helping me reach my goal!

After watching the video I noticed that I had full control of that rep, so it was a good one. During the chin up I thought that I may have looked a little sloppy, but that’s not the case. That’s why I kept saying that I didn’t have full control. I am accustomed to doing chin ups from a dead hang, thanks to the military…but Muata suggested I don’t do that so that I’d engage the lats and not hurt any ligaments.

So Muata (Mr. Israel can’t do a pull up at 284 lbs because he is too fat and I was able to do my first chin up at 225 lbs but can now do 9.5 chin ups), I was able to do a chin up. What do you have to say now? You keep doubting me brotha!!! I told you that I was a beast. That’s what the whole unleashing thing is about my man. I’m not at your level yet, but I will be thanks to you. Critiquing and providing advice is always welcomed in my book. I know that I need to work on form for some movements, but that’s why video and people were created. Keep pushing me. It helps tremendously.

Numbers after 30 days:

• 1 rep unassisted chin ups
• 5 reps band assisted chin ups

Not too shabby! I can’t wait until I’m repping 10+ chins up! I don’t think that’s too far away…End of year maybe?

That’s one challenge down…2 more to go.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Chin Up Challenge Attempt at 284 Lbs.

About a month ago I called out Muata, from Mr. Low Body Fat, to a fitness challenge. I also called out Tony from the Anti-Jared, but he is pretty busy with a new baby and what not. Instead, he launched a larger scale thing call the Missouri 60 and a stairmaster challenge against some lady. I wanted a one-on-one type of thing with Tony. Tony, if you’re reading this the call out is still there. I digress.

Initially it was supposed to be that I had to perform one full chin up by a certain date. That’s when I set up to work on my chins ups and pull ups. For the life of me I could not pull myself up. At 300+ lbs (mostly fat), it’s pretty much impossible for anyone to this. There are those few exceptions that can do it but they mainly have massive amounts of muscle that comprise their 300 lb frames. I am not a strongman, I’m just a normal fat guy. That’s when Iron Woody Fitness graciously hooked me up with some bands so that I can train. I’ve never used these things, but I can definitely say that they help!!!

On June 23rd, 2009 I officially started my chin up/pull up training for the challenge. That’s when I made this video:

Bodyweight Row Challenge
Recently, 2 weeks or so ago, Muata and I decided on a different platform for our challenge. Instead of me having to do a chin up, he thought it would better if we were competing against ourselves in a bodyweight row challenge. We would do a 5 minute set of bodyweight rows. The first number is our starting point. The challenge is to see who can beat their initial number by the largest percentage. Now, being that we are at different stages in our fitness (he is below 200 and has been maintaining his massive weight loss for years and I am still half way to my weight loss goals), this is the best route to go.

I suggest you go see Muata’s Bodyweight Row Challenge about it and check out that video of Steve Maxwell performing different variations of the bodyweight row. I’ll be at a different angle and using a different apparatus than Muata will. But we will use the same form and apparatus as we did in our first take when we perform our last. Muata’s going to be using fitness rings attached to his pull-up bar. I’ll be using my power rack and a barbell with less of an incline. I’ll get mine on video, as proof.

The starting numbers:

• Israel – 78 reps in 5 minutes
• Muata – 47 reps in 5 minutes

I know my number is going up because I’m getting lighter and stronger. I just hope it’s enough to win.

Band Assisted Chin Ups Self-Challenge
With all of that said, I still wanted to keep my challenge of being able to perform an unassisted chin up by August 1st. I decided that I’d be self-challenging myself. Did that sound right? Doesn’t sound like it’s correct, but you know what I mean. Right? So by August 1st I have to perform a chin up with no assistance whatsoever.

As you can see in the video I cannot even go half way up. It’s pretty embarrassing. But cut me some slack, I am over 300 lbs in the video. With the bands I am able to do 3 assisted chin ups at a time with horrible form, I might add. I’m looking to be able to do 3 sets of 10 assisted pull ups.

The starting numbers:

• 0 reps unassisted chin ups
• 3 reps band assisted chin ups

So, it’s on!

P.S. Tony…bring it!

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Band Assisted Chin Ups and Bodyweight Row Challenges

It’s 11:10 PM. I’m tired. I want to work on tweaking the website. I’m sleepy. I want to go to bed.

What do I do? I get off my ass…and workout. This is what it’s going to take for me to get to where I want, and need, to be. Thanks to my wife’s consistent urging to workout last night, we did just that. 105 burpees each, followed by sprints. All done within 28 minutes.

That ain’t bad for a 288 lb fat guy and his 120+ lb wife that didn’t start doing burpees until a couple months ago. The most I’d ever done non-stop was 30 to 35 burpees. This is a new personal record.

Earlier in the day I washed 3 cars outside and if you’ve ever washed a car, it’s a mini workout. Try washing and drying a car, an SUV, and a mini SUV. I was about to throw in the towel and go to bed, but my wife wanted to workout. I wanted too as well, but I didn’t want to (if you know what I mean).

It was supposed to be a lifting session, but due to time constraints (being past 11 PM) and we had plans for the morning, we set our minds on burpees. Quick, total body, and highly effective. We had just done 3 sets of 20 burpees the day before, so we decided to just to do one long set of 20 to 30 burpees and then possibly do some sprints afterward. We allotted a total workout time of 10 to 15 minutes.

There we are doing our warm up jumping jacks. My wife was feeling like crap, I was all tired and wanting to sleep and the mosquitoes were sucking at us like Nosferatu in black and white! I had The Shacks floodlight shining on us and the green grass in our backyard.

For some reason, the last two days I’ve been nervous/scared before a workout. So I was anxious to get started. I go down and do my first burpee. So does she. Then I’m at 10. So is she. Then 15. Usually at 15 burpees I’m already feeling it in my legs and wanting to stop. I hit 20. I stop. Then 5 seconds later I decide to do 30. I hit 30. Then decide to do 45. I hit 50 and decide to do 60. I hit 60 and decide on 75. The number I wore in high school. At this point I’m drenched in sweat. My hands and shirt are filthy from the dirt. My legs are burning, but not so bad that I have to stop. My breathing is ridiculously under control, but I’m breathing heavy. I am still able to carry a conversation as I tell my wife what number I’m up to. She is following right behind on 70 burpees. I hit 75 and then decided to do 100 burpees. When I hit 100 I figured I’d do more than 100 and settled on 105. 105 burpees total, non-stop except for 1 to 3 seconds between each burpee.

I honestly felt like I could have kept going all night, maybe this weekend I will do that and get it on video. I was just happy to get in 100 since it was a goal I set for myself a few weeks ago after watching some kid crank out 300 burpees on youtube. The kid was 140 lbs and did them lightning fast.

I guess we both shocked ourselves. We had no idea we had 100 burpees in us. Non-stop.

The mind and body are special. Very special. Push yourself. Get out of your comfort zone and you will see results. That or you will probably hurt yourself…but there’s only one way to find out. Right?

Here is a video of me doing about 10 burpees, in bad form at 280+ lbs.:

Click here to view the embedded video.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

105 Burpees Non-Stop by a 288 lb Fat Man

Lifting the obese suitcase made me realize the second lesson of the ordeal, -it was something amazing. The suitcase demanded the muscular capabilities of my core, arms and legs.

The contributing factors to the suitcase’s effectiveness as a workout tool are 1) its natural cumbersome nature, 2) the variations in weight that can be achieved and 3) the uniqueness of the movements that can be performed with the luggage. Now yes of course you have to get over the initial feeling of “this is silly I’m training with grandma’s suitcase”. But after you come to terms with that awkwardness you will come to find this out of the box training a real strength gainer. So here’s the work out I performed immediately following my landing and boy did the folks at baggage claim think I was weird.

Suitcase Training
From now on we will call the training tool a “case” for purposes of sounding cool and as a tribute to my boy Howie Mandel. Fill both your cases with about fifty pounds of clothing if you’re feeling strong, nothing fragile that can break. 35 pounds is a good starting weight for beginners. Warm up by taking both cases and rolling them behind you, I call that “dragging”, we have to develop a lingo so we can develop a following.

After warming up go right into the business end of the training, after this quick, intense workout you’ll be recruited by all by the major airlines to be a tar mat grunt.

Grab two cases from the handle that is attached to the long side and perform 12 reps of Deadlift-Shrugs, take the cases off the ground to a deadlift position and progress the same movement right into a shrug and hold it.

The next movement is a hard core challenge, grab the case and lift it over your head and Gorilla Press it for 10 reps.

Movement number three is the something I like to call the Walk of Determination or the “Hell Walk”. Grab both cases by the long side handle, lift off the ground, squeeze the handle tight and go for a methodical long walk with the cases. DON’T LET GO! When you want to let go, INSTEAD walk an extra 30 feet. When you have to let go continue for 15 feet and when you are in the burn zone keep on going, don’t stop until the bags drop out of your bloody hands–Just joking, but you get the point take the Walk of Determination to failure. The burn is incredible, achieve that.

The suitcase toss is the final movement of the workout, my brain child. The “Case Toss” is a fun workout that I perform in my back yard. I must admit this one was inspired by the anger that derived from learning I would be charged 90 dollars for the 56 pound bag. Warning don’t perform this one at the airport unless you want to be tasered and tackled to the ground by the TSA.

Load the case with an overweight amount, I chose 70 pounds, and picture the ticketing or check in agent informing you of the good news that in addition to your over priced ticket you will be shelling out more cash for the extra poundage. Utilize that anger folks! Lift the bag by the handle on the long side and bend your knees. In terms of form this movement is similar to a discuss throw. Incorporating the natural torque of the move and toss the luggage as far as you can. Aim for 10 throws.

Following that you have one more order of business, I know I said it was the final movement but I lied.

Lay on the ground, chest up and proceed to press the case, akin to a bench. Shoot for 30 repetitions and burn some calories.

After that if you still got some in you perform the Walk of Determination to wrap up your Airport workout.

I hope the Suitcase Workout contributes to getting you in refined shape for your next flight or trip.

Happy flying.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Suitcase Workout

Thanks to that heat I’ve nearly passed out twice. It’s not a good feeling. It’s important to keep hydrated and know when enough is enough. It’s one thing to train intensely, but it’s another to train stupidly. I do most of my exercise in The Shack or outdoors. The Shack can get pretty hot when I close the doors, but I try not to do that too often. I usually train in the morning or early evening when I go in The Shack. If my days workout is an outdoor one, I like to train around 2 PM.

One of the great things about working out in Tampa is that everything is far away. You need a car to get around or you’ll be stuck. As a side thing I usually take trips to the Publix grocery store on foot. It turns into a 30 minute walk each way. Which is a great little workout on it’s own. I usually do that as a side cardio session. Sometimes I’ll even walk to the Citrus Park Mall which is about 45 minutes away on foot. For a big guy I can do a lot of walking.

I even found a great path the other day that I try to walk every weekend. Keyword is try. LOL. I’ll post about that soon. I seem to have misplaced the photos I took. So I’ll need to take my camera with me next time I go. Aside from that I’ll walk to the park and do some calisthenics. I’ll usually do burpees, push ups, mountain climbers, and sprints. There is playground equipment for doing dips and pull ups too. The rainy season is from May to August so it get’s pretty annoying when it starts raining all the time. It cuts the amount of time I can train outdoors. Just yesterday I got caught in the rain.

Two things I have taken away with me from working out in Tampa Bay is that I should 1. always be hydrated and 2. find shade whenever possible.

Where do you do most of your working out?

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Working Out in Tampa Bay

So here’s a workout plan to blast your biceps and take your overall arm development to the next level using some non-traditional movements. Not only will these unique exercises spice up your state of mind as you execute them but the movements will send your muscles into the ultra growth zone because of the new intra-muscle fibers that receive stimulation.

New Bicep Shredding exercise the “33″, Getting Shredded the Ancient Warrior Way, with Sheer Volume Brutality.

Perform 33′s- yes I said it 33′s , I performed 21′s for 12 years then one evening I pondered what would happen if I pushed the total repetition count of this already grueling multi-tiered movement to the next level? The “33″ is the brain child I invented that very pensive night. It is essentially a hybrid barbell curl that incorporates a 3 step range of motions. The result is shredded arms, brachialis and extreme vascularity. The vein that runs down my bicep doubled in girth and propensity. The sensational pumps I experience performing 33′s are undeniable. So it’s time you give them a try.

To perform a set of 33′s bring the bar to your nose and perform 11 slow, methodical reps that seriously emphasize the negative portion of the repetition. But here is the kicker: the movement stops and pauses mid way. You do not continue to a standard curl starting point. Imagine a plane that lays across your upper torso, approximately 2 inches below your nipples. Respect that plane as if crossing it will cause you to become electrically shocked into a Don King hair style. Use that motivation to concentrate on the negative and pause. Create a static resistance on every rep by pausing for 5 seconds at that point and feel the burn. Perform 11 reps.

Proceed that movement with its antithesis. This time the barbell’s starting point is the imaginary plane 2 inches below your nipples, but this time lower the bar to the top of your thighs. Pause and utilize the static hold at the same point as before. Perform 11 reps as well.

Culminate the marathon set with a full range barbell curl. Try to finish the move by bringing the bar to your fore head,squeezing the bar hard and flexing your biceps for 3 seconds. You will feel the burn. With 33′s finding the proper weight that puts you in the burn zone is key. My answer to what weight to use is fluid because of the difference in individual muscle make up and conditioning. I prefer to stick with 55% of my one rep max. But the final decision lies solely on you to find your very own burn zone with the 33, experiment and try a few different weight amounts.

Aim for 3 total sets, 5 if you’re courageous. Perform the 33 with a cambered curl bar to feel a deeper burn, prevent pain and avoid injuries.

A great exercise to chase the 33 down with is something I like to call Heavy Three’s. Heavy Three’s is a simple exercise strategy comprised of three repetitions to gain muscle fast. After performing a high volume set such as 33′s load the cambered barbell with 85% of your one rep max and pump out 3 slow concentrated reps. So if you curl 150 pounds your Heavy Three’s curling weight is 130 pounds. The goal of Heavy Three’s is to hit new muscle fibers during the same workout, thus inducing growth and strength gains.

Remember my fellow workout warriors keep it fresh and keep those muscles on their toes.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Bicep Building and Arm Development through the Muscle Shocking Technique, Part One

Stop being a fat slob for a second and consider this: Why not just eat one piece of meat or make it a couple pieces of grilled chicken. Eat some of the salad with no dressing. That would be a better choice and it won’t get you started on a major Memorial Day binge fest. I know myself, and if I were to just take a small bite of some delicious BBQ meat, I would convince myself that overeating just for one day would be fine. All it takes is one beer. One piece of BBQ pork. One rib…

In reality I can’t afford to do that to myself. Not now at least.

So I’ll stick to my one piece of meat and salad. I’ll opt for water, passing on the empty calories that are beer and juices. And I’ll do a quick body weight workout to start the day off on the right foot.

20 Minute Memorial Day Workout
This should not take you more than 20 minutes to complete. Even you don’t complete it you should stop at 20 minutes so that you can train yourself to keep these types of workouts to a short period of time while maximizing the intensity. Do everything below one after the other with 20 seconds rest in between each new movement. No weights are needed aside from your own bodyweight.

This is going to burn, so get yourself ready for some pain. If you can’t perform some of the exercises feel free to modify them. The key is to keep moving. If at all you start feeling pain please stop. Warm up with 30 jumping jacks before you begin.

1. 10 Burpees
Start out by standing still. Then squat down and simultaneously kick back your legs and throw your hands in front of you achieving a push up position. Perform a push up. Then kick your legs back up returning to the original squatted position, like a little froggy, and explode up into a jump with your hands into the air. Now do this in one fluid motion as fast as possible. Keep your tempo going.

2. 40 Mountain Climbers
Start off in a push up position and alternate kicking your legs up to your chest. One rep per leg, so that’s 20 each.

3. 15 Push Ups
Try to keep strict form. You can choose wide stance, close stance, one arm push ups, whatever.

4. 10 40 yard Sprints
The keyword here is sprint. Go fast! Balls out during each one. Rest 10 seconds between each sprint.

5. Rest for a minute and do it all over one more time.

This workout will be easy for some and hard for others. The whole point is to get off your butt and continuously move. This will get you sweating, panting, and burning that fat all in 20 minutes.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

A Quick 20 Minute Memorial Day Workout

A lot of people believe you can sweat your extra pounds away. They hop onto the elliptical for fifteen minutes dressed in clothes more appropriate for a run outside in Alaska in the middle of January. The belief is that the amount of sweat excreted correlates to the amount of weight shed. This statement is not completely false. According to Stew Smith, a former Navy SEAL and guest author for Maxim Fitness, it is possible to sweat away extra pounds. However, this weight is all water weight. The second you drink something after your workout, the weight is back on. This type of weight loss is a quick fix and not healthy.

So then what is the point of sweating? Why would a person work out so much that he or she is completely drenched? The fact is that sweating means you are burning calories, which is the basis of weight loss- burning more calories than consuming. Calories are a measurement of energy; therefore, when calories are being spent it is felt through heat and when the body heats up, you sweat. Sweating is a good thing; it is a good gauge to see if you are pushing yourself. When you finish a workout, if you are not sweating, then it might be time to re-evaluate your workout. You should ask yourself if your workout is demanding enough. Should you increase weight, or lengthen the amount of time you spend at the gym? These are questions that only you can answer because only you know what your body can handle.

Sweating is important and a good gauge to see if you are pushing yourself hard enough during your workout. Just remember that you can’t really sweat away pounds because it is all water weight that will come right back. So go ahead keep eating right, jump on the treadmill and sweat like no other.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

The Myth About Sweating

Most everyone agrees that a wide, thick back will form an aesthetic, 3-dimensional type of physique that will turn heads. And yet, the back remains one of the most neglected male body parts.

Nothing beats the deadlift when it comes to thickening the back, but I want to focus on a key exercise that most of you are likely avoiding: the pull-up.

Pull-ups are a most effective, and yet, sadly, a most neglected back exercise. In gyms across America, chances are you will wait in line to use a lat machine, while the pull-up bar will remain devoid of all users. After all, how many people do you see in your gym actually performing pull-ups?

The reason that so many gym goers skimp on pull-ups is simple: pull-ups are damn hard, and we have egos! I remember that I couldn’t even perform a single pull-up when I first started working out. That’s pretty humbling! On the lat pulldown machine, however, I could churn out 10-12 solid reps using 100 + lbs. of weight, which was easier than struggling to do pull-ups and a helluva lot better for my ego.

But, unfortunately, ego does not build muscle!

I was not getting the results I wanted using the lat machine, so one day I finally accepted the fact that in order to build a wide, strong back, I was going to have to get back to basics, which for me meant doing pull-ups.

If you want the kind of physique that will turn heads, you must build a nice back, so get back to basics and start frequenting the pull-up bar. Pull-ups are not easy, but unlike a man’s ego, they will build muscle and increase your strength quickly if you stick with them.

If you’re like I was and can’t perform a single pull-up, try starting out with chin-ups (palms facing you); you’ll tone and strengthen your biceps, and you will steadily increase your back strength. If you can’t perform a chin-up, the assisted pull-up machine is another great way to form strength; just don’t become addicted to the machine! Remember that you must eventually get back to basics!

After a few months of doing pull-ups, you’ll discover there’s hardly anything better than sporting that much-coveted “v” tapered physique that will make your shoulders appear wider and your waist smaller.

By: Michael Aspiotes

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Get BACK to Basics…with Pull-Ups

Benefits of Fitness and Exercise

Regular exercise can help individuals of all age groups, providing seemingly endless benefits. Examples of these benefits include improvements in conditions such as osteoarthritis, blood pressure, diabetes, lipid profile, memory and osteoporosis

With regular exercise, individuals can also expect an increased life span, as early mortality and age-related morbidity rates decrease when individuals choose to engage in active lifestyles. While exercise and fitness can stimulate benefits, it is estimated that nearly 75 percent of elderly Americans do not engage in sufficient amounts of activity in order to receive the intended benefits.

In order to engage in a beneficial fitness program, elderly individuals should strive to maintain a specific routine that includes three specific components:

• Aerobic exercise
• Strength training
• Balance and flexibility

Aerobic Exercise

Aerobic exercise includes activities such as walking at a brisk pace, jogging, swimming, biking and elliptical exercises.

To engage in these activities, seniors can utilize machines and classes at a local gym or wellness center. Also, for individuals who may suffer from specific areas of joint and / or muscle pain, many facilities offer water aerobics classes. These classes teach minimal-impact movements to provide each individual with specific health benefits and decreased risks of pain and injury. To experience benefits, people should strive to engage in aerobic activities approximately three to five days a week.

Strength Training

To improve posture, bone strength, and stamina, strength training should be implemented into everyone’s exercise regimen. Strength training can be achieved by lifting weights and/or working with resistance bands and machines. Strive for weights that allow you to feel challenged, but that also allow for a full range of motion, as this will help build muscle and strength safely and effectively.

Balance and Flexibility

The focus on balance and flexibility will help individuals to gain core strength with reduced pain and injury. Individuals can engage in these activities both before and after a workout, as research shows that stretching helps boost flexibility as it simultaneously helps prevent specific exercise-related injuries. For guided help in this area of focus, individuals can also participate in a Yoga or Pilates class. Yoga focuses on teaching movements that incorporate fluid balance and core strength. Similar to Yoga, Pilates also focuses on balance, core strength, and flexibility; however, Pilates also utilizes additional tools and items for added physical support and challenge. These classes tend to be widely available at most local fitness facilities, and are also available at many community school areas, such as community colleges.

Make fitness a life choice, no matter what age you are.

Editor’s note: This is a guest article from Zane. He runs a website called Best Diet Pills that provides consumers with no b.s. reviews of diets and diet pills.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Elderly Fitness

1. Tabata Sprints – Find a track or a long straight road. Run as fast as you can for 20 seconds. And I mean HAUL ASS! Walk for 10 seconds. Repeat 8 times. You might want to arrange for a ride home from this one. I’m serious. If you do this with maximum effort you should be seeing stars and begging for mercy. Total time: 4 minutes.

2. Burpee - Push Up Opposing Ladders: Do 9 burpees, then do 1 push up. Do 8 burpees, then do 2 push ups. Do 7 burpees, then do 3 push ups. You get the picture. Continue until you complete burpees 9 through 1 and push ups 1 through 9. Do not underestimate this one. It’s a BITCH! Total time: 5 – 8 minutes depending on fitness level. Reduce the number of repetitions as needed according to your current state of fitness.

3. Deadlift - Box Jump: Load a bar with 60% of your current 1 rep max on the deadlift. Deadlift for 10 repetitions, then immediately hit a 20 inch plyo box for 20 box jumps. Repeat the cycle three times. Total time 4 – 8 minutes. Your legs will love you for this one.

4. Squat - Pull Up: Load a bar with 60% of your current 1 rep max on the back squat. Squat for 10 repetitions, then immediately hit the pull up bar for maximum repetitions. Kip your ass off on the pull ups if you want. Repeat for 3 – 5 sets with little or no rest between sets depending on fitness level and time available. Total time 5 – 8 minutes.

5. Power Clean and Press – Load the bar with a weight you can use for about 12 repetitions until muscle failure. Perform as many reps as possible in 8 minutes. Rest as needed but work as hard as you can for the 8 minutes. Record your number of repetitions and try to increase the reps in 3 – 5 weeks.

Don’t have enough time to work out? Lame. You can get a great workout in during the time it takes to watch the commercials for your favorite reality TV show. Kick the “no time” excuse to the curb and get started today with one of the 5 kick-ass fat burning workouts that can be done in under 8 minutes.

Train Hard!

Editor’s note: This is a guest article by Vic from Gym Junkies. Gym Junkies is a hard core, intense method of training. They provide videos, iPod workouts, and great articles.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

5 Kick-Ass Workouts That Can Be Done In Under 8 Minutes

The AARP has a list of benefits that walking provides. Obviously, it is a great way to get in some cardio while enjoying yourself. You can even set up lunch break walking groups with your co-workers. Supporting each other while tackling your health. That’s a cool initiative!

It doesn’t necessarily need to be your lunch break. Maybe it’s the last 15 minutes of your day, or the first 25 minutes. Or maybe it’s right after you get home from work where you go for a walk with your entire family. There really aren’t too many limitations. Just be creative and think up ways to walk. The key take-away here is to walk, no matter when you do it. Just walk. Make it a habit and you will start seeing, and feeling, the benefits.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Walking For Lunch, or Any Other Down Time You Have

If you’re in the market for a gym membership, there are plenty of details and amenities that may help boost your motivation and success. Today, fitness facilities aim to provide individuals with unique and wide-ranging services, from group fitness classes to child care support, you should check out the specifics before signing any gym contract. Below is a list of questions to pose when you are seeking a new gym membership.

What Specific Details Should I Look For?

When investigating gyms, consumers should always check for 8 details. When investigating these details, consumers can also ask a gym employee or salesperson specific questions to provide further insight and information.

Location - Is the location convenient to your home or place of work? Will the location be convenient to access during rush hour traffic?

Cost - Can you afford the cost of the membership? Are there any promotions? Are there any added membership fees or sign up fees? Can you pay the full year’s membership up front for an added discount?

Hours - What time of day do you like to work out? Do the gym hours accommodate your workout preferences? What hours are the busiest times

Equipment - Does the equipment suit your needs? Are there both cardio and weight machines? Are there free-weights? Is there enough space in the workout area to comfortably exercise and utilize the equipment?

Group Fitness – Are group fitness classes available? What are the types of classes and times of classes? Is there an added charge for group fitness? Who are the instructors, and are they certified and professionally licensed?

Amenities - Are there childcare services, and is there an added cost? Are there towels and personal care items included in the membership? Are there spa services included? Is there a pool and/or Jacuzzi and sauna available? Does the gym provide personal training services?

Staff - Do the instructors and trainers seem qualified? Are staff members licensed and professional? Are staff members friendly and welcoming?

Atmosphere - Is the gym more family oriented or adult professional oriented? (In other words, do you personally prefer a gym that incorporates child care and children’s activities, or do you prefer a gym that caters only to adults?) Is the atmosphere friendly and social, or is it quiet and reserved? Does the gym promote any social functions, such as community races or holiday gatherings? (Many gyms are involved in the extended community, which some potential members may prefer and enjoy).

Before Signing the Contract

Ultimately, before signing your gym contract, try to find out if the gym offers a free trial pass, or a free guest pass. Oftentimes gyms will allow potential members to test out the facilities before signing up. If this is an option, you’ll be able to personally assess the quality of the facility. Adding to this, try to speak with fellow-members before joining the gym; find out what their insight is about the pros and cons, so you’ll be able to make a more informed and educated decision.

Have anything to add? Leave a comment!

Editor’s note: This is a guest article from Zane. He runs a website called Best Diet Pills that provides consumers with no b.s. reviews of diets and diet pills.

*Photo Courtesy of djwhelan

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

How Do I Find The Right Gym?

There is a Running & Training section filled with various tips and training methods. Many members are running in races and encourage others to join races and post their results for added support. There are threads that even discuss gym routines and cardio training. Let’s say you have a question on your hurdling form, fellow members will try their best to help you perfect your form with detailed information and tips. Got a marathon to train for? There are number of interesting and helpful posts you can find by either using the search feature or just browse through the thread pages.

The Health & Nutrition section is dedicated to becoming or staying healthy for your running. You can find various posts concerning nutrition. You can find vitamin supplements that others recommend as well as different foods and drinks you could apply to your diet. Some members also share informative articles with everyone and give recommendations on what your diet should consist of in preparation for races.

Should you decide to sign up and join this community be sure to stop by the Introduction section and make a quick post there. Everyone is pretty friendly so they will be sure to give you a warm welcome. There are members from all over the world at Runner’s Hangout so you will be able to get a wide variety of tips and support. Be aware however that it sometimes takes time to get replies, so just be patient.

Be sure to check out the Hangout section when you are done discussing and reading anything running related. It’s a place to mingle with people and share each other’s interests like sports, music, etc. It’s a good getaway from the more serious threads that mostly concern running and training. Runner’s Hangout occasionally hosts random cash giveaways so be sure to check the forum sections regularly for that. They recently had a random drawing in August which they gave away two $20 gift cards to random members that entered just by replying to the thread.

Registration is free so no worries of buying anything. You can visit Runner’s Hangout today and become a part of the community at no cost. Also if you are someone that is new to running or interested in getting involved then this is a good start for you. Free information and support is what you can expect from Runner’s Hangout.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Runner’s Hangout – A Running Discussion Forum

Weight Lifting for Weight Loss, Fitness and Health

In addition to cardiovascular exercise activities, research reveals that weight lifting will also provide individuals with added weight loss and health benefits. According to research, weight lifting exercises not only boost the body’s muscle tone and strength, but they are also shown to increase the body’s metabolism, fat burning abilities, and energy levels.

Benefits of Weight Lifting

Metabolism
One of the key benefits of weight lifting comes from the fact that weight lifting increases the body’s metabolism. The metabolism is essentially the body’s ability to burn calories; therefore, the faster your metabolism is, the faster you can burn food and ultimately avoid weight gain. Essentially, your metabolism is boosted when lifting weights since the increased muscle fibers burn off calories more efficiently and effectively. Therefore, by lifting weights regularly, individuals are able to teach their bodies and metabolisms to process food more efficiently.

Lean Muscle Tissue
Weight lifting provides benefits for both men and women, although the body’s ability to increase muscle mass varies between the two sexes. Essentially, women’s weight lifting activities will increase the body’s appearance of tone, while also boosting the body’s strength and abilities. On the other hand, men’s weight lifting activities will actually increase the size of various muscle groups; therefore, both men and women benefit, yet only men are able to significantly bulk up from weight lifting activities. Also, lean muscle tissue is where the bulk of calories are burned when being processed, so individuals who begin a weight lifting regimen early on in life often lose about ½ to ¾ of a pound more than non-weight lifters each year.

Improved Aging Abilities
As humans age, the body naturally slows down, as the metabolic rate also slows its processes. As a result, it is common and normal for humans to gain relatively small amounts of weight each year as they gain. By lifting weights, however, dieters are able to prevent this weight gain, as the muscle tissues and fibers promote weight loss at every age throughout one’s lifetime.

Why Dieting Alone May Not Work

• By dieting alone, without exercise, the body begins to burn muscle stores; therefore, while individuals may experience weight loss, nearly 25% of the amount lost may come from muscle tissue and fibers.
• Exercise and weight lifting boost metabolic levels; therefore, dieting alone can actually hinder the body’s ability to efficiently and effectively burn fat and calories from one’s diet.
• Even cardiovascular activities have been shown to not completely boost one’s metabolic rate. Traditionally, cardio exercises include activities such as running, jogging, walking, etc. These activities are effective calorie-burning exercises, but only increased muscle can effectively boost one’s metabolic rate.

How to Begin Weight Lifting

Individuals interested in weight lifting can take advantage of various fitness opportunities, such as:

• Attending weight lifting / muscle building group fitness courses.
• Joining a gym with various weight equipment machines to help provide support and guidance.
• Hiring a personal trainer who can guide an individual through specific and effective exercises.

Add weight lifting to your workouts today, if you haven’t already!

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Weight Lifting for Weight Loss, Fitness and Health

So 9 months (maybe more, maybe less) of sheer H-E double hockey sticks and sheer agony, you’re a proud new mommy. It’s a great thing and a time to celebrate, but once the hype dies down and you look at yourself…you wonder how the heck you are going to get rid of that belly?

There are a few simple things post-pregnancy women can do, and it’s all common sense! You’ve probably heard all these from your doctor, but I’ll restate them anyway!

1. Walk your baby!
Pretty simple, really. Your baby loves to see the world, get fresh air, or to just snooze on a walk. Throw them in a stroller and take a walk twice a day, it gets you out of the house and is great exercise! (Don’t really throw them in, place them down gently.)

2. Eat Right!
Eating correctly couldn’t be more important anytime in your life, especially for new mothers breast feeding. Now is not the time to start the Atkins diet! You and your baby, need carbs and fats, so eat healthy and so will your baby! If you haven’t kicked the chips, pop, and candy habit now would be a good time to try!

3. Midnight Snack…
Hormonal women have a tendency to want some very strange things. I’ve witnessed this myself, especially being awoken at 3:00 AM sharp, to find my wife locked onto me with a death-ray stare. Followed by a trip to the store for Key-Lime Pie and Fire Red Dorito’s (a trigger food of mine, by the way). Try to keep these cravings at bay! Food at night is barely used, you’re not actively burning calories. So, it gets stored as fat!

4. Baby Weight!
Most women take for granted, during pregnancy, how much blood, sweat, and tears is involved with an infant. Running here, running there, baby’s crying. Some are lucky enough to have a 2-story house, with the baby’s room upstairs. Think of this as exercise! You can make up to 50 trips up and down the stairs every day, that’s a lot of cardio! Or just walking around the house after your toddler. Don’t just plop down on the coach and waist away for hours on end.

5. Set Goals!
Setting goals for yourself to overcome both acts is a good way to record your progress, but also gives you something to “shoot for” week by week. Knowing a challenge and trying to overcome it can bring out the best in people, so set yourself a list of goals to overcome and start crossing them off one-by-one! Things like weight goals, fitting into your favorite pair of pants, cutting a few inches off your waist are a start. Be specific and stay on top of your book keeping!

With these simple steps most women can be back to themselves in no time at all! Be careful and always talk to your doctor before starting any new weight loss program, and think about safety. If you’ve still got stitches healing, you probably shouldn’t try upside down hanging sit-ups!

Currently Pregnant or Expecting?
For those moms-to-be out there, I didn’t forget about you, it’s probably wise of you to start eating healthier and exercising now. It will make your pregnancy and recovery a whole lot easier! Simply walking everyday or doing some pregnancy-safe yoga is better than nothing.

Any more tips from moms out there, such as breast feeding? Please share them!

*Photo Courtesy of Dr sick Love

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

5 Steps for Moms to Get Rid of Pregnancy Weight