Use to be!

14. March 2012 by Batista.

ARE YOU A USE TO BE?

Are you a former professional athlete, dancer, did you use to be in a sport’s team, or simply use to be in great shape? 

Years have gone by, now you have a family, an endless list of personal and business obligations, you are successful. Perhaps you had to abandon your sport of choice or your art form because of an injury. In any case, you miss that feeling and you know your body is not where it could be.

So you get back on the track, the gym, the dance floor and try to do what you use to do, hoping that you will get back in the shape you use to be in; in your mind, close enough is good enough at this point.

I use to be a ballet dancer… two decades ago! TIME is a strange beast.   

Am I a “USE TO BE?”  For one thing I am 30 years older, I have not attended a ballet class in 15 years! Did I forget to mention I weigh about lbs.30 more now?  Yap! I USE TO BE lbs100!

My needs today are not the same as they use to be as my circumstances and my lifestyle has change completely.

What about you, where are at? Are you trying to get back on track by using methods that worked for you back then?  Is there hope to really feel good in your body again at this point?

IT DOES NOT WORK LIKE THAT!

 

Time has set in; your lifestyle and hormones have changed; your body is no longer where it used to be; it has different needs. Simply said, you are not anymore who you use to be.

These are a few typical scenarios people will fall into

• People with will power bully themselves into routines that once worked, eventually causing irreversible injuries!
• People with no will power give up before trying, what’s the use!
• Tough women compete with men’s routine to prove themselves strong!
• Others hope to positively think their way into better shape while doing energy work, after all 2012 promises many changes!

 

In the meantime, you are increasingly becoming more overweight or underweight, which is just as equally damaging. You have chronic physical “unavoidable” ailments, your lean muscle mass is down to about zero, your posture is getting worst, you have back pain, this pain, that pain.

 

Is there hope to really feel good in your body again at this point?

 

BODY DESIGN FORMULA IS THE SOLUTION!

Body Design Formula considers where you are at today taking into account injuries, lifestyle patterns and or emotional issues, builds you back up and allows you to become in pro athletic shape again, while honoring your current situation and needs. It will reveal to you invaluable truths, not only about the body’s mechanism from a feel-good perspective and an ergonomic point of view, which feels oh, so good! But it will also put you in deep harmony with you Inner Being, thus getting you back to 100%, where you ought to be.

WHAT A FEELING! 

                                                 

BodyDesignFormula.com

Strength,  Balance,  Empowerment

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EVOLUTION OF THE WEIGHT-TRAINING NEOPHYTE

2. September 2011 by Batista.

    Act 1: The decision

 That does it! I’m going to work out on a regular basis! We take action…

    Act 2: The honeymoon

We find the perfect fitness center and shop for classes and services offered. We chat with others over the benefits of this nutritional program or that class and begin to throw together our routine. Since working out builds muscle, we begin to look better and feel more fit. After awhile, we hit the wall…

    Act 3: Reality sets in

We get frustrated and confused, might start feeling sore and even experience overuse injuries. Now it’s time to consult with the professionals and find out about our club’s pay-as-you-go services such as personal trainers. For a fee, we learn that we can hire someone to provide us with a program of exercises that will target specific muscle groups systematically, someone who will meet us at the gym, stand by and guide us into action by making us perform…

Act 4: Damsel in distress

A personal trainer to the rescue! We decide that a personal trainer is exactly what we need to discipline our efforts, so we suck in our breath and hire an expert in fitness to take charge of us. We conscientiously put in our time, pay our trainer to make us do our reps and sets, and assume that we are taking care of ourselves. Many of us will stop here because we are patient, diligent and busy. But some will begin to wonder if it’s really worth it and start to slack off…

    Act 5: The roller coaster ride and our demise

Maybe our bodies aren’t quite turning out as we had dreamed, or maybe we don’t shed the weight we originally hoped we would lose by working out. But we accept it, at least for awhile, until life gets too busy and complicated. Then working out becomes another item on the “to do” list of an overwhelmed, overextended person who now has to lift weights and log 2-3 hours in the gym doing aerobics to feel good about herself. In the case of a person with low self-esteem, the purpose of going to the gym transforms itself into earning the approval of the trainer. As women, when we aren’t doing well and can’t achieve the level of performance demanded of us, we often feel like failures, even if the trainer says it’s ok to slack off a bit. The guilt begins to set in, we feel more stressed than before and beat ourselves up for the money we are spending only to find ourselves worse off than ever. We’ll probably quit that scene, forget exercise and working out until things get bad again and we repeat the whole cycle at another gym with another trainer.

At body Design Formula, we understand that you have within you a personal divine design.

Body Design Formula will take your mind and body to a whole new level of awareness, an inward journey yet to be traveled and discovered by You!

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Yoga, Aerobics or Strength Training?

27. June 2011 by Batista.

One of the main responses I hear when I talk to someone about the great benefits of strength training is: “I do yoga”!, “I ride my bike!”,  “I don’t like the gym, I prefer the outdoors!” Another good one is “I just love to dance!”.

Does that sound like you?

Hi, Let me introduce myself. My name is Batista Gremaud. I am a professional dancer with 40+year experience in the field. I grew up on a farm in Switzerland and I too, love the outdoors. As a dancer, I have engaged in many dance and fitness activities, including ballet, flamenco, yoga, Pilates, work-out home videos, swimming, I’ve joined multiple gyms and even hired personal trainers. I am older now, I have chronic injuries due to my lifestyle and profession and I am also gaining weight uncontrollably; my hormones are getting out of control and I am definitely on a downward spin, as a dancer I have been on diets my whole life, I can’t do another diet; this is the end of the road for me, for sure; I’ve tried it all! The only thing that could reverse all this is A MIRACLE”.

Fortunately I also have 20 years in metaphysical studies, intuitive healing, hands on healing, science of mind and comparative religion involvement and I know I have the power to manifest a miracle.

So I have manifested my miracle and now I’d like to share it with you.

There is hope. A little education and an open mind goes a long way though.

What happens during the aging process?

THE DECLINE

Your decline begins as of age 30, depending on your lifestyle, you could be losing  from 1/2 % to 2% muscle mass yearly, from age 30 on, as well as up to 2% testosterone production for men.

This progressive deterioration is not obvious at first, because from age 30 to 40, you are on top of the world, but it is one the main causes for the majority of our aging symptoms such as hormonal imbalances, loss of libido, erectile dysfunction, osteoporosis, weight gain, to name just a few.

By age 50, a man could possibly be down 50% of his muscle mass and testosterone production level. Research shows that 90% of women will have osteoporosis before dying. These are perfect examples of this terrible decline, without talking about all the other illnesses now going rampant.

Furthermore, the loss of muscle size and strength results in postural dysfunction and misalignment of the vertebrae, which leads to herniated discs, sciatica and other chronic pains. 

It is astonishing to know that a good majority of these ailments could potentially be avoided!

One of the most dependable approaches to slow down the aging process is to engage in activities that reverse its progression.

We now know that we need to rebuild muscle mass and that weight loss is a secondary condition. 

Yes, you heard me right; weight loss is a secondary condition. First, you need to address the cause of the decline, then slowly the symptoms will take care of themselves.

So here we are at a crossroad, having to make a decision of which method will give us the most results with the least amount of effort!

YOGA - AEROBICS - STRENGTH TRAINING

Which to chose? Find out some facts.

ANTI-AGING CRASH COURSE                                   White: slow twitch - Red: fast twitch

There are two broad types of voluntary muscle fibers associated with exercise:

Slow twitch:

Those muscles contract for long periods of time but with little force (isometric contractions); they develop static strength and muscle endurance. However the muscle gains strength only at the angle it is used in the exercise. Another downfall is that during such exercise, the blood flow to the muscle stops, raising blood pressure and slowing down the blood flow back to the heart. That could be dangerous to a person with heart problems.

 

This type of training is not enough on its own.

 

Fast twitch:

These muscle fibers contract quickly and powerfully but fatigue very rapidly (concentric and eccentric  contractions). Simply put they shorten and lengthen the muscles while exerting force, thus strengthening musculature throughout the entire range of movement. Concentric and eccentric contractions have been found to produce greater force than isometric contraction, thus generating increased lean muscle mass

Yoga uses primarily isometric contractions. Because fast twitch muscle action (strength training) builds more lean muscle mass, it increases BMR, basal metabolic rate, the amount of calories you’ll burn if you’d stayed in bed all day, and is therefore a more powerful fat burning activity. It also provides maximum impact in the battle against osteoporosis. Unlike popular believes, bones have the power to regenerate as quickly as they degenerate in response to weight-bearing movements.

Long duration of aerobic activities primarily engages slow twitch muscle fibers as well. Further more, studies show that it actually increases the total amount of oxidative stress thus breaking down muscle tissue and suppressing the immune system.  

According to the American Heart Association, strength training also improves cardiac function and lowers blood pressure, dispelling the myth of having to perform aerobic activities for a healthy heart.

Weight lifting lowers cholesterol levels, reduces fat stores, improves glucose metabolism and insulin sensitivity. It is also used for conditioning, reducing fatigue, preventing injuries, rehabilitation and is associated with high levels of athletic performance ability. Additionally it improves nerve and brain function and assist in the prevention of neurodegenerative and neuromuscular disorders like Alzheimer’s and MS. 

Research continues to find more and more benefits to strength training; it is now proven to be the number one anti-aging sport.

And ladies, you do not need to look or act like an overstuffed bodybuilder to enjoy the process. Women do not have enough testosterone to produce these types of results without taking drugs.  However, to make a dent in your body, you will need to lift some serious weight. I speak from experience!

It is important that all three-muscle actions be included in a workout routine for better muscle training.

Ladies, you do not need to look like an over-sized bodybuilder!

Which ever your sport or your hobby, you will greatly benefit from strength training.

Science is discovering more and more benefits to training with weights, and it is now proven to be the number one anti-aging activity.  

All this is good, you’ll say, yet you don’t like smelly gyms and hanging out with over-sized, stereoided-out individuals. You prefer the outdoor!

If you knew how to independently maneuver the gym environment as confidently as the outdoors (or your favorite activity); more so, if you knew for a fact that this process was reconstructing your whole being from the inside out, thus improving the quality of your life by a thousand folds, what would you say?

THIS IS WHERE BODY DESIGN FORMULA COMES IN

Body Design Formula will take your mind and body to a whole new level of awareness, an inward journey yet to be traveled and discovered by you.

If your mind can conceive it

And your heart can believe it

WE CAN HELP YOU

ACHIEVE IT

                                                                                             

(424) 245-6560

BodyDesignFormula.com                                                                                                                                                                                                                  

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MEN, LOW TESTOSTERONE AND THE AGING PROCESS

10. June 2011 by Batista.

Testosterone controls many of the male’s primary and secondary sexual characteristics. The male libido, male sexual and reproductive organs and man’s sexual performance are directly related to the male’s level of testosterone.

What scientists and physicians now know is that testosterone, man’s sex hormone, plays a large part in man’s aging process. As man’s testosterone level declines, the male sexual characteristics also begin to decline. 

In terms of how men look, the decrease in the sex hormone means fewer active sexual experiences, receding hair, and the accumulation of more fat.In terms of psychological changes, it means feeling before thinking, becoming passive aggressive, decreased self worth.SCIENTISTS HAVE NOW LABELED THIS AGING PERIOD AS MALE ANDROPAUSE (Similar to female menopause).

THE DECLINE The aging process begins as of age 30. Depending of a person’s lifestyle, one can lose from 1/2 % to 2% muscle mass yearly, from age 30 on, as well as up to 2% testosterone production. This progressive deterioration is not very obvious at first, but by age 50, a man could possibly be down 50% of hismuscle mass and testosterone production level.

THE SYMPTOMS:

• Erectile dysfunction
• Loss of libido
• Mood swings, including depression and irritability
• Loss of muscle size and strength
• Osteoporosis or bone thinning
• Increase body fat
• Memory loss
• Lack of concentration
• Sleeping difficult

TO MAKE THINGS WORST: CORTISOL!Cortisol is a hormone produced by the body while under stress. For those with high levels of pressure, presence of extra amounts of this hormone is extremely problematic and seriously aggravates the above symptoms.

YOU DO YOGA - YOU RIDE YOUR BIKE - YOU MUST OK THEN! Yoga does not activate the specific muscle fibers necessary to produce maximum force output. In terms of aerobic activities, numbers of studies have now shown that long-duration of cardio exercise actually increases the total amount of oxidative stress, thus breaking down muscle tissue and suppressing the immune system.

 

YOUR FORMULA FOR MAXIMUM TESTOSTERONE PRODUCTION

Muscle mass x exercise intensity = maximum testosterone increase

YOUR FORMULA FOR MAXIMUM ANTI-AGING BENEFITS AND INTEGRATION OF BODY, MIND AND SPIRIT

Muscle mass x Exercise Intensity x Ergonomics = Body Design Formula = Your Prescription for Integral Transformation / The Yin and Yang of Body Building

When consciously performed, bodybuilding can provide significant benefits and improvement in overall health and well being:

It increases:

• Muscles, tendons and ligaments
• Strength and toughness
• Bone density mass
• Metabolism
• Libido
• Levels of endorphins, elevating mood and fighting against depression
• Mental fortitude
• Self esteem

It improves:

• Joint function
• Cardiac function
• Elevated HDL (good cholesterol)
• Sleep
• Posture
• Balance and coordination
• Functioning of the immune system
• Lean muscle mass

It decreases:

• Risk of sustaining injuries
• Gastrointestinal transit time, reducing the risk for developing colon cancer
• Insulin resistance and lowers the risk for diabetes

Strength Training in general but Body Design Formula specifically releases back pain.

It is now also proven that exercise protects cells in the brain and nerves from the injury or erosion that normally occurs with neurodegenerative and neuromusclar disorders like Alzheimer’s and MS. This means that it can also minimize the risk of dementia. 

 

CALL TODAY TO BEGIN YOUR TRANSFORMATION: (424) 245-6560

BodyDesignFormula.com 

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EDUCATION IS THE KEY TO SUCCESS

28. May 2011 by Batista.

It is a fact that the sedentary lifestyle caused by the modern age, and all its commodities contribute to the obesity epidemic in America. However, the primary cause is a lack of education. To tackle the problem, one needs to have a road map to success and address the cause of the issue.In people’s mind, getting in shape involves long, strenuous hours of uncomfortable aerobic activities, boot camps and or a personal trainer breathing down your neck pushing you to do more than your body is capable of. This is a serious misconception that leads to burn outs, injuries and ultimately failure.

The natural aging process begins as of age 30. At that point, a person naturally begins to lose muscle mass, up to an alarming 2% yearly, depending on the lifestyle. By age 50, a individual could possibly be down 50% of their muscularity, which results in conditions such as decreased testosterone production, slowed down metabolism, weight gain, hormonal imbalances, osteoporosis, erectile dysfunction, cancers and more. Extensive hours on computers lack of ergonomic understanding combined with the decreased muscle tissue cause postural dysfunction, resulting in chronic back pain sciatica, etc…..  It is a downward spiral and can only be reversed by tackling the problems by order of priority: rebuilding the lost muscle mass and realigning the posture.

 

Aerobic activity does not build muscles. As a matter of fact, when practiced extensively, it breaks down muscle tissue, produces oxidative stress and suppresses the immune system. Even though Yoga has many health benefits, it does not have the capability to build sufficient muscle mass to make a real difference.

Hypes and promotions will promise success in eight weeks. Alluring lotions and potions claim miraculous weight loss. Enthralling equipment and gadget claim to build muscle mass effortlessly.

Think about it realistically. If it took 10, 20, 30 years for a body to get in the shape it is in, do you really believe that it can be reversed in eight weeks? Are genetics the problem? That is a cope out! We pass on genetics to our children based on the personal choices we make today! When a person begins a healthier lifestyle, he / she contribute to the positive evolution of the specie.

The number one most effective way of building muscle mass, and therefore, reverse or slow down the natural aging process is strength training; and restructuring one’s posture is no small task and takes ergonomic expertise.There is good news, with the correct blueprint; it is actually a safe and pleasurable process. This is where Conscious Body Building comes in (consciousbodybuilding.com).  We provide a revolutionary and dynamic model for a new paradigm in health and fitness consciousness.When the general public becomes educated and begins making better choices, a dent will be made in the obesity epidemics in America. If employers were willing to provide sensible bonuses toward fitness plans that are effective, then a change could be made.It all comes back down to what Gandhi so profoundly said: “Be the change you want to see in the world”.It is a number’s game. The consciousness and education of the majority will ultimately tilt the scale.

Listen to our new radio show on Iamhealthyradio.com

Help us spread the word, forward to your friends

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Pump a little iron

9. May 2011 by Batista.

Discover the Yin and Yang principles of Strength training and achieve results you never dreamed possible.Join our community of “conscious body builders” and help us spread the word about what “pumping a little iron” can do for your overall health, mental, emotional, physical and yes even spiritual.Science is discovering more and more reasons why women should train with weight and it is now proven to be the number one anti-aging activity.

Feminine women welcomed

NO discrimination on age, size or social & economic background

You will learn to set healthy boundaries based on your new found inner and outer strength, and that strength is so much more than you even could imagine.

LADIES!You don’t have to look or act like a bodybuilder to enjoy lifting serious weight, BUT to change your body your need to lift serious weight!There is no short cuts to the anti-aging solutions. The missing link to “body mind spirit” integration just might be closer than you think.No lotion - potion - voodoo - JUST A LITTLE PUMPING WITH THE RIGHT FORMULABody Design Formula

3 principles to optimum health

MIND SET - ENVIRONMENT - EDUCATION

MIND SET:“I realize that my body doesn’t feel and look like I would like it, I want to be healthier, I am ready to do something about it and I am willing to accept guidance to reach my goal!”

ENVIRONMENT:Not every gym and every machine are alike. Choosing the right program and the right facility is a daunting task; new gyms spring up every season, tempting us to join and partake of their excellent programs and classes. A bevy of machines promise to mold and shape our eager bodies, revealing that beautiful person hiding inside us. Choosing the proper environment and working on equipment that is ergonomically safe for your body type are key to your long lasting success.

EDUCATION:The Knowledge and wisdom to know what you need to take care of your own body will give you independence and set you free.

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A new dawn: Superior or Super Obese Human Beings?

6. April 2011 by Batista.

What is our civilization evolving too? Obesity in America is the number one health threat. The U.S. Centers for Disease Control and Prevention have already warned the public about the looming threat; it sends over 400,000 Americans to an early grave each year, the numbers are increasing consistently and it is responsible for most health conditions today.Wikipedia: Superhuman can mean an improved human, for example, by genetic modification, cybernetic implants, or as what humans might evolve into, in the distant future. Abraham Maslow, the founder of humanistic psychology, summed up the concept of Self-Actualization as: “A musician must make music, an artist must paint, a poet must write,  if he is to be at peace with himself. What a man can be, he must be. This is the need we may call self-actualization, referring to a person’s desire for fulfillment, namely to the tendency to become actually what we are potentially“. As Gandhi profoundly said: ” Be the change you want to see in the world”.  Are you part of the problem or the solution? Studies have shown that a child’s risk of obesity greatly increases if one or more parent is overweight or obese. People in the same family tend to have similar eating patterns, maintain the same levels of physical activity, and adopt the same attitudes toward being overweight

To find out if you are overweight calculate your BMI: Step 1: Multiply your weight by 703.Step 2: Divide that number by your height in inches.Step 3: Divide that number again by your height in inches.BMI: Healthy Range

• If your BMI is less than 18.5, you are underweight.
• If your BMI is between 18.5 and 24.9, you are normal weight.
• If your BMI is between 25 and 29.9, you are overweight.
• If your BMI is between 30 and 39.9, you are obese
• If your BMI is 40 or over, you are morbidly obese.

The BMI ranges for children are different, and it’s important to ask your child’s doctor about the BMI for their age.Some athletes, such as bodybuilders, are actually heavy because of their muscle mass, not body fat. So the meaning of BMI may be different for those people. Another way to find out if you are overweight: your waist circumference!Men with a waist circumference of 40 inches or more are more likely, in general, to develop risk factors for heart disease and other health problems; for women, that number is 35 inches. FIRST THINGS FIRST! When flying by plane, THE SAFETY GUIDELINES  ALWAYS indicate to apply the oxygen mask on yourself FIRST, to secure your own safety FIRST.  Then you’ll be able to take care of your children’s needs!

If the following statements sound like you, isn’t it time to reevaluate your priorities and take action?

• I don’t have time to take care of myself, my children come first!
• I don’t have the money to take care of myself, I am saving for my kid’s college education!
• I am investing in my business now; my body’s needs will have to wait until my business picks up!

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Feminine Body Design: Should women train like men?

14. March 2011 by Batista.

THE BODY IS A MESMERIZING ENTITY:

The way it flows from position to position, the capabilities it has to push and pull and the strength it can generate in the blink of an eye. Generally speaking, almost every body, male or female, has the potential to blossom along these lines. WEIGHT TRAINING IS THE KEY specifically speaking, however, the training required to induce this blossoming in men and women is quite different. Stephen Hercy of ” Body Design Formula” located in Venice California, has based his entire training business on this fact.

From the very beginning Hercy recognized the different training needs of women versus men.

“From the day I started training, I noticed that most women used a male style of training and that doesn’t help them to improve their feminine physiques. It’s why I started to get involved in women training. I created specific programs, aimed at women problems and the results were immediately incredible.

“If a man works out, it doesn’t matter how he is still going to build muscles. Sometimes the muscles are ugly, but he is satisfied because he thinks being ugly is being virile. But women lose their femininity when this happens.”

Hercy has a degree in physical education from the International Federation of Bodybuilding, which gives him a good base when it comes to training, but he admits that what he is achieving is worlds away from what he was taught. In other words, he is not merely a personal trainer, he is a Body Designer, a difference that is evidenced by the way he arrives at “the” routine for any particular student.

 “I first study the skeleton,” Hercy said. “Then I look very carefully at the muscle attachments. Finally I review the muscle masses. It takes me three to four days of research to come up with a individualized program, I work like a lawyer who must prepare a case perfectly before he goes to court. It isn’t possible to create a good program in just a few minutes; there are too many factors to consider.”

Hercy considers himself like a painter. He adds a touch of color here or takes away a little somewhere else. BUT IT’S ALL DONE WITH ONE GOAL IN MIND: TO HARMONIZE THE WHOLE.

It’s not all physical however: The mind is also important-more important than most people think. Each student is brought to a point where she truly believes that she is in charge, which completely contradicts the personal trainers’ philosophy of dependence.

Hercy believes that trainees don’t need somebody to guide them; they just need a formula. The trainee actually becomes self-sufficient using his formula, and, when questions arise, she simply calls Hercy for the answer.

The mind is also involved in another important aspect of Hercy’s philosophy:

FEELING THE MOVEMENT:

 Hercy believes that when a woman “feels what she does, she does it well.

A man does well, according to Hercy, when he is productive.

WOMEN MUST WORK OUT FOR THE FEELING, NOT FOR THE SAKE OF LIFTING WEIGHTS

“I never scream to push them to the limit,” he said. “I never ask them or push them to do more sets. It is not necessary to push a woman to do more. It’s enough if they understand what they have to do and then feel it. Everything else will come automatically. Any woman has a beauty potential that will only appear if she works on proportioning her muscle groups. The ideal and best way to get there depends on her genetics, her character and her goals in life. Any woman has a beauty potential that will only appear if she works on proportioning her muscle groups. The ideal and best way to get there depends on her genetics, her character and her goals in life”

 And what about diet? Is a strict food intake necessary to get the desired results?

Not in the beginning, according to Hercy. Diet and / or aerobics come later, when the student has improved her strength level by 50 percent. Hercy used a student, Suzy Lapierre, to illustrate his point:

“When Suzy first came to see me, she was a jazz dancer. Her calves were undersized, her waist and hips too thick, and she didn’t have any arm muscle. A trainer probably would have started her on a strict diet and hard training, and she would have then lost even more arm and calf size. As a matter of fact, Suzy didn’t have any weight to lose; she only had to build more shoulder size to equal her hips. She also had to put priority on her calves and back. I decided to develop a complete program that would allow her to restructure her physique and give her better proportions. After a few weeks of training, Suzy became leaner while developing ideal proportions; which was the goal of my program!”

 

“Suzie’s results were not obtained by doing aerobics or by putting her on a diet, but through muscular development; now when you see Suzy running on the beach, she doesn’t look like a starved dancer or a masculine bodybuilder. She is healthy and happy and has the right balance.”

If a woman is on the other end of the spectrum and has lots of weight to lose, Hercy still doesn’t believe a strict diet is necessary in the beginning. He first tries to bring the body as close to ideal proportions as possible through weight training. This in turn boosts self-esteem and energy levels, and then the student will start watching what she eats and maybe begin some type of aerobic activity. Sculpting the body through weight training is the core of Hercy’s body designing philosophy. It’s simply the fastest way to a great body for any woman.

Written by Steve Hollman for Iron Man Magazine

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Is what you know about fitness keeping you out of shape?

8. March 2011 by Batista.

Get a pen and a paper, sit down and check out your knowledge behind the 9 most commonly misunderstood fitness myths.

1. Cardio burns more calories than strength training                      Fact        Fiction

2. You can reduce cellulite through exercise                                     Fact        Fiction

3. Crunches are one of the best moves to target your abs            Fact        Fiction

4. Exercise immediately improves your ability to learn                  Fact        Fiction

5. The morning is the best time of the day to exercise                  Fact        Fiction

6. Running marathon increases your risk of heart attack             Fact        Fiction

7.  Stretch before you exercise                                                             Fact        Fiction

8. Skinny people are always healthier                                                Fact        Fiction

9. You should not strength train if you are suffering from back pain
Fact        Fiction
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TWENTY REASONS WHY YOU SHOULD STRENGTH TRAIN

23. September 2010 by Batista.

When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including:

1. Increases muscles tendons and ligaments strength and toughness 
2. Improves joint function
3. Increases physical performance
4. Decreases risk of sustaining an injury
5. Increases bone density mass
6. Increases  metabolism
7. Increases libido
8. Improves cardiac function, and elevated HDL (good cholesterol)
9. Reduces insulin resistance and lowers risk for diabetes
10. Improves sleep
    
11. Improves posture
    
12. Releases back pain
13. Decreases gastrointestinal transit time, reducing the risk for developing colon cancer
14. Improves the functioning of the immune system 
15. Increases levels of endorphin, elevating  mood and fighting against depression
16. Improves  balance and coordination
17. Builds mental fortitude
18. Increases self-esteem, confidence and self-worth
19. Reduce the risk of premature death

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