The TRX is known as a “human trainer.”  It is a twin anchor suspension system consisting of two straps.  The versatility of this simple system is that it allows you to do hundreds of exercises with one piece of equipment.  You can work on anything relating to fitness that you can image: strength training, balance, stamina, cardio, etc. If you can think of it, there is probably some type of exercise that you can put to go with it.

The first time that I used the TRX was with a combination of kettlebells.  This workout kicked my butt!  I consider myself to be in reasonably good shape and this was a challenge for me.

I found an awesome site that has tons of information relating to this piece of equipment: http://www.trxfitnessworkouts.com/

To give you a sneak peek at the power of this awesome tool, be sure to check out the video below!

Source: http://www.trxfitnessworkouts.com/

For clarification purposes a chin up is when you grasp a bar with your palms facing towards you then you pull your body up until your chin is over the bar you had just grasped. Your hands are generally at shoulders width or closer when performing this exercise. The lat muscles and biceps are the ones that benefit most from performing this routine.

A pull up is when your palms are facing away from you when you grasp the bar or at a 90 degree grip angled from the bar. The separation of your grasp is generally greater than shoulder width. When you pull yourself up with this exercise you can place your chin above the bar or have your head go under the bar and touch it with the back of your neck. The muscles that are used for this exercise include the lat muscles and the teres major.

Both chin ups and the pull ups are considered compound exercises. This to say they work multiple muscles at the same time during the exercise. This is an effective way of building up muscles for strength purposes. The larger the range of motion an exercise permits the body to move thru is what is most beneficial for a greater number of people. Because you go high, and then lower yourself with hands closer together, the chin up is the preferred exercise.  This especially applies to those wishing to build their biceps.

Pull ups are beneficial to those wishing to increase the muscle tone of their back muscles with focus on the lats and teres. This is the exercise you use to help give your back a wider appearance.

What both types of exercise do is to help develop the arms and shoulders along with the middle and upper back muscles. The pull up is considered more difficult because of the nature of exercise. For this reason many just skip it or avoid it on purpose.

The way you grip the bar will also affect just how your body is exercised with either of these exercises. The closer your grip is together, the more your biceps will be used to pull your body up. The wider the grip is, the weaker position your biceps are in and your lats will then take a blunt of the exercise.

The width of your grip should be limited to twice that of your shoulder space. Too wide of a grip can lead to shoulder problems. The wider the grip the less range of motion the exercise will also have. Both of these are negative and should be avoided for those reasons.

The winner of the chin ups vs. pull ups is the person that includes both in their regular routine. They both have similar purposes but accomplish them differently. By including both, you will have a better rounded body that will not only perform better but look better.  Chin ups and pull ups are fantastic bodyweight exercises.

Here is an example of each to help you see the difference.

I personally use this move at least three times a week in order get the best use for my time.  It works my core, arms, shoulders, hamstrings, quadriceps, and glutes all with a cardio twist.  It increases your stamina and cardio like no other exercise can.

Before you even begin thinking about attempting this move, you need to understand one thing.  This is a move that is highly dependent on smooth fluid movement.  You must concentrate on perfecting the movement with a lighter weight before moving to a heavier one.  If you do not follow this warning you can seriously hurt yourself.

Nicholas Slayton, a writer for the Daily Trojan, breaks down the move this way.  “To do it, stand with the kettlebell between your feet, which should be set a bit wider than the shoulders, and turned outward at a 45-degree angle.  Bend down as if to do a squat and pick up the kettlebell.  Stand and squat again, this time swinging it between your legs and behind your feet.  Using momentum, stand again, swinging the kettlebell in front of you at shoulder level, and then repeat for as many repetitions as you desire. Be sure to keep your back straight the entire time to avoid injury.”

If you need a video demonstration, here a perfect example of how to conduct this impressive move.

Source: http://dailytrojan.com/2011/11/14/kettlebells-serve-as-manifold-weights/

When I first encountered this problem I looked for highly effective ways to build stamina and increase strength.  This is when I fell in love with kettlebell training.  In fact, I continue to use it year round on a regular basis.

STS Chicago has put together an article highlighting some of the benefits of this training during an interview with Jon Haas of Warrior Fitness.  He is a martial artist that swears by the use of these bowling balls with handles.

If you are new to the kettlebell world you should keep in mind that kettlebells are one of the best pieces of exercise equipment that you can own because of the workout you get versus the amount of time you put in. 

Haas states “An effective workout should take an hour or less. Sometimes much less depending on the protocol and style of training used. For example, a high intensity interval training workout using the Tabata Protocol with 4 different exercises would take 20 minutes (4 minutes per exercise with one minute of rest between exercises).”

This is the approach that I have taken over the last couple of years and have seen a dramatic increase in my strength and stamina.  In fact, I use kettlebells more than any piece of exercise equipment that I own, although I use my own bodyweight a lot in order to get a highly effective workout.

Haas also points out that kettlebells are highly effective when compared to any other piece of exercise equipment that you can buy.  The reason for this are “any type of strength training machine is going to limit range of motion to a prescribed path while kettlebell training is an exercise in controlled chaos. What I mean by that is your body is forced to control the swinging weight which allows the stabilizer and postural muscles to come into play providing a much more functional exercise than is possible with any sort of machine based training.”

Taking this approach to kettlebell training has made me a better endurance athlete.  Haas says the reason for this is because “Endurance is defined as being able to keep going without fatigue setting in, or being able to push oneself through fatigue. Essentially, it is the ability to resist or bear fatigue.  Fatigue is weariness or exhaustion from exertion, or the temporary loss of power to respond.”  This is what a kettlebell does best and why I love them so much.  They are a form of high intensity interval training that is promoted by Crossfit programs across the country.

If you are new to kettlebells and are not sure how to go about training with one, Haas give a simple program that can get any person started.

Although I love kettlebells a person must be sure they know what they are doing when they get one.  It is extremely easy to hurt your back if you do not know the proper form or technique.  It is best to invest in time with a person that is qualified to show you proper use of kettlebells in the beginning in order to stay injury free and get the best results.

Source: http://www.chicagonow.com/swim-tri-sail-chicago/2011/11/to-kettlebell-or-not-kettlebell-part-2/

There is no secret to losing weight: You have to be moving to lose weight, especially belly fat. The exercise that most people will lose the greatest amount of fat is the one they will repeatedly do over a long period of time. If this is walking or jogging for you, then get off the couch and do it.

Once you get motivated you can then concentrate on removing specific areas of fat on your body. The best all around exercise is the cardio exercise. This group of workouts involves the most muscle groups of your body. Because of this your body will burn the greatest amount of fuel.

Your aim in reducing belly fat is really going after  visceral fat. These are fat cells that surround your internal organs deep into your body. You just see the extra on the front of your torso.

Unfortunately for those of you that wish to get rid of your visceral fat and get a “six-pack,” abs exercises do practically nothing to help you get rid of it. While your muscles under the fat become firmer, the fat will still remain. For this reason do not hope that endless sit ups and crutches will be the exercise you need to do.

The only way to burn off belly fat is to increase your heart rate for a substantial length of time by moving your body. What you will notice over time is that not only will your belly fat start to be reduced the longer you stick with your exercise program, but so will the other deposits of fat that are on your body. This is just how your body works.

If we could control the fat cells on your body, most would strategically place them in areas. For women their upper chest and men, well there is no attractive fat deposits for us. Getting rid of the fat cells work in the same manner, we have no control over where our body is going to get the fuel from.

Continuous exercise is the key to reducing belly fat, but there are other things you can do to help your body out. What you place in your body as fuel is very important. The greater the amount of carbohydrates you eat, the easier it is for your body to create new fat cells. Alcohol is another great source our bodies use to create fat cells. A reduction in these two areas of consumption will help you reduce your belly fat.

What exercise burns the most belly fat is any type as long as you keep with it. The key to losing belly fat is combining a proper diet and exercise regime or all of your energy will be wasted. You need to eat light and exercise long. This will shrink your belly back to an appealing size.

Although seasons are nice, they bring sets of challenges with each. The winter season seems to be the challenging for most people because of the early darkness and cold conditions. If you are one of those people that don’t like to go outside during the winter months there are a few things that you can still do in order to get a great workout.

Anna Rubin of westroxbury.patch.com has come up with a set of useful tips that anyone can utilize during the coming winter months. She points out that “the change in seasons can be an ideal opportunity to switch up your fitness routine.” I totally agree with her.

For example, if “you are used to walking after dinner, switch to strength training during the dark months. You can invest in fairly low cost free weights (3, 5 and 8 lb. dumbbell sets are good if you are new to strength training and cost about $8 a pair at mass retailers. A $15-25 intro to strength training video can help you get started).”

This is how I got started with weights! I was too cold to go outside on a regular basis. Yes, I was being a wussy and didn’t want to brave the conditions.

If you still want to get outside why not go during the day? Anna suggests “when possible, plan a 1/2-hour walk during your lunch break. Walk before you eat and you might find you eat less at lunch than you normally would.” The sun and a few pieces of clothing should be able to keep you cozy in the middle of the day. She also suggests taking a friend along for walking or running trip to make it more tolerable.

Whatever time of day you are planning on going be sure to keep safety in mind. The darker earlier and harsh conditions need to be regarded with extra precaution. If you still decided to trek outside during the winter months be sure to wear bright and warm clothing; bundle in multiple layers.

You could also try enjoying a variety of new activities that only may be available to do during the winter months.

“Try cold weather activities such as skating, skiing and snowshoeing. Even if you do these activities just once in a while, they may help you enjoy the cold weather more if you discover an activity you are passionate about. You can usually rent equipment when you are just starting out so it doesn’t have to be a big investment.”

Whatever you decide to do, don’t let the weather stop you from getting your fitness in!

Source: http://westroxbury.patch.com/articles/tips-for-exercising-in-the-dark-and-cold-months-ahead

The biggest myth to any exercise program is that if you target that area of the body, the fat cells will be reduced in that region. This is blatantly false. All your body knows is that there is a need for fuel and it draws it off where it is most convenient for it to do so. What the targeted exercise does is build up the muscles under the fat deposits and make them firmer. This is good, but it will not reduce the size of the fat layer significantly.

To lose your love handles, the first thing that has to be addressed is your diet. This is the most important part of any exercise or fitness program to lose weight!  Without a regulated healthy diet, the fat cells will continue to be deposited in your body including the love handle area. For this reason any target exercise program will be a futile attempt to get rid of them.

Most diet plans can help anyone loss weight, but the real key is to make a lifestyle change.  Succeeding in losing fat cells is to reduce intake of unhealthy food sources and increase the good food items. The worst types of food to have in your diet are the processed foods. These are filed with sodium, sugars and preservatives that are not good for your body in the quantities placed in the foods. The sodium helps you to retain water and the sugars are easily converted to glucose which turns to fat if not used up immediately after being consumed.

Also in a healthy diet, the consumption of vegetables and fruits must occur. This is the source of vitamins and minerals to help your body work properly. These work best when you consume enough water to stay hydrated; about 3 liters a day.

To help prevent you from gaining weight, the consumption of fatty foods must be avoided. This will include fatty red meat and fried foods. Both taste great and are convenient to eat, but will also be easily converted to fat in your body.

As for an exercise routine to help burn off the love handles, a cardio workout is the best remedy. This will help get your heart pumping and increase the need for fuel by your body. This is what will reduce the fat content on your body effectively.

To make sure the muscles under the fat layer are strong, strength training in the abdominal region is also recommended. You will not see a sculpted abs section until the fat layer is gone, but with a strong stomach muscles, your belly fat and love handles will appear to be smaller as you lose weight.

Exercises to lose love handles are any types that get you up and active, but you must do this while you are eating a healthy diet. Without the two being combined, it will be a futile effort.

The causes of this sick feeling vary from person to person. It depends on what is in your body, the way you are exercising, and how you end you exercise routine. The most common cause for this condition is when a person eats and then begins their exercise routine before the contents of their stomach have had a chance to be digested. Just like the warning most mothers give their children about not swimming for an hour after eating, you should avoid exercise for an hour after eating. This will allow the food you took in to be used as a fuel source.  It will allow it to be metabolized and be readily available as a fuel when you exert yourself.

There are others that experience dizziness and nausea after exercising that did not eat prior to their routine. For these people, the causes of their sick feelings are different. If you exercise in the morning before taking any kind of nourishment, the cause of your light headedness could be from having low blood sugar. Your body needs a readily available supply of fuel to keep functioning normally. A light snack or even a piece of hard candy can supply the body’s needs until after the early morning routine and you eat a sensible breakfast.

Another common cause of dizziness and nausea is the lack of hydration in the body. While many prefer to consume power drinks that are on the market, it is the water content that will keep you going without being sick. If you become dehydrated, your blood pressure will fall and your brain will be starved for oxygen. This is what causes the dizziness many to experience. Always drink plenty of water before, during, and after your exercise routine.  Being properly hydrated is not fun!  I have experienced this a couple of times during races that I have competed in.  It is not fun when your legs lockout on you and say “no more.”

Over exertion when working out is also a cause for that sick feeling. It is great to push yourself when working out, and the majority of all experts and trainers advise people to push themselves to the limit. This is how they will get into shape faster. Although this is true, your body may not be prepared for it and start to shut down. Becoming dizzy and nauseous is a sign from your body that something is wrong. Take heed to this warning sign and do not push yourself to that level.

To help yourself prevent from becoming nauseous or dizzying during your workout routine you need to prepare your body first. Hydration is a must so drinking an 8 ounce glass of water is recommended. You should also have something in your stomach before you work out. Not a full meal but a small snack or a few crackers would be sufficient.

The real reason for what causes nausea after exercise is you not knowing your body and how it functions. Heed the warning signs and prepare your body for the exertion you are about to place it under.  Taking a closer look at a few of these suggestions should help prevent nausea after exercise.

This program is “Designed to complement the DVD program for P90X customers who are intent on maximizing results, the new mobile app extends the benefit of the popular exercise program beyond the home environment, providing the ideal on-the-go solution.”

I love using apps from my Iphone to exercise.  Apps make the process of scheduling routines and keeping track of them easy.  This is especially true if you are a person that travels a lot and are constantly on the go.

If you are this type of person, just imagine the possibilities.  You no longer have to have a set of DVDs wherever you go!  You can take your new app to the gym or anywhere else you want to workout.  You can go to any outside environment you desire.

“Available on the AppStore for $4.99, the P90X App provides iPhone® users with an intuitive scheduling and tracking method while giving them the opportunity to purchase P90X specific “Guided Workouts” led by P90X creator, Tony Horton.  Whether going to the gym, working out in a park or traveling, the easy-to-use app allows users to auto-populate their calendars with P90X Classic, Lean or Doubles routines and also schedule personal workouts such as runs, hikes or swims.”

“Guided Workouts” are definitely a plus!  Having the expertise of Tony Horton in your pocket cannot be beat.

Besides having Tony’s expertise at your fingertips, you can track your progress in the form of a picture and see how you are progressing at the 30, 60, and 90-day points.  You can brag about your progress as you make it.  This creates an instant accountability factor.  How cool is that!

“In addition to scheduling and tracking options, the app allows users to record and share photos of their progress. Achievements such as completing workouts and meeting goals are celebrated through in-app badges and awards. Users can also share their progress directly with their friends and support networks through Facebook, Twitter and email.”

If you have never had the opportunity to use the P90X program I would recommend that you checkout the app.  P90X is a top-notch program that is sure to transfer well to an app.  This app will provide you with a mobility that the DVD program never could and at a cheaper price.  Buy it, Do it!

Source: http://www.sacbee.com/2011/11/10/4044632/beachbody-takes-p90x-mobile-with.html

Since rice is a carbohydrate, its intake has to be regulated so new fat cells are not produced just as any other carbohydrate. This is a great energy food that can be quickly turned into glucose for the body to use. A ½ cup of rice provides the body with about 15 grams of carbohydrates but there is 0.9g fat and no sodium present. The last two are a major plus in the eyes of most health conscience people.

This same ½ cup of rice is also only about 105 calories so using rice to lose weight is possible. It is filling and has 1.6 grams of fiber that is essential to a diet. There is also 2.5 grams of protein in this ½ cup of rice. All of these numbers are for brown rice.

Brown rice is the natural color of rice before it is bleached white or polished. It has more nutrients and vitamins than its bleach cousin and is considered healthier. The brown color is contributed by the presents of bran in the rice.

Unlike other high carbohydrate foods, rice has a low glycemic index number. This is easily translated to the fact that it breaks down slowly in the body and it’s absorbed over a longer period of time. By the carbohydrates being released over a longer period of time, it can be readily used up by the body as it is being released instead of being turned to fat because of an overabundance of supply that is converted all at once.

Other nutrients included in brown rice are zinc, selenium, magnesium, manganese, iron, niacin, thiamine and several essential fatty acids. This food item is also very low in sugar, and no gluten or cholesterol is present.

With the makeup of rice and the way it is processed by your body, it is a great source for fuel throughout the day. One of the little known health benefits of brown rice is how it helps to control high blood pressure to a point. It also helps to reduce a person’s risk of heart diseases when eaten regularly.

Most people steam rice as part of its preparation. This is the healthiest way to cook rice. For those wishing to eat and prepare brown rice an addition soaking of the rice for 20 to 30 minutes is recommended so the steaming process is complete in the same time as white or polished rice.

Rice is also a great substitute for those people that have an allergy towards wheat and wheat based products.

Now knowing all of the preceding information, I am sure you can now answer the question of “is rice good for you.” The answer should be an ecstatic “yes” in many ways. It is full of nutrients and a great fuel source for your body that has a slow release.  This prevents less fat from being formed when you eat it on a daily basis.