Simply Good Fats-Essential Fatty Acids -Benefits of Omega Fats

simply good fats

Fatty acids are the building blocks of fats. Some fats are good and “essential”. Because we need them to live, yet the body cannot manufacture them. That’s called” Simply Good fats


simply goods fats

Some symptoms include fatigue, depression, itchy or dry skin, constipation, frequent colds, joint pain, and brittle hair and nails. Most Americans are lacking in omega 3s.

Omega 3s have an ongoing list of health benefits such as lowering “bad” cholesterol and triglyceride levels, reducing inflammation throughout the body, assisting in keeping blood from clotting, and maintaining the fluidity of cell membranes.

Omega 3s also assist in preventing atherosclerosis and eliminates joint pain.  Associated with various forms of arthritis including rheumatoid helps in skin oil production and regulation, increases hydration, reduces acne, and can result in fewer wrinkles.

People with diets high in omega 3s are less likely to suffer the brain shrinkage associated with Alzheimer’s disease. Then there are people with diets not high in omega 3s.

Omega 3s aid in weight loss by improving the body’s ability to respond to insul in by stimulating the secretion of leptin, a hormone that regulates food intake, metabolism, and body weight.

Other conditions that omega 3s can help with are asthma, type II diabetes, hypertension, PMS, eczema, psoriasis, lupus, migraines, multiple sclerosis, and osteoarthritis.


If you’re a vegan or vegetarian, you should be fine getting essential fatty acids from plant-derived sources.

This conversion requires a series of chemical reactions and two enzymes in particular need to be present: delta-6 desaturase and delta-5 desaturase.

In many people, these enzymes do not perform their proper functions. As a result, only a small amount of eicosapentaenoic acids and docosahexaenoic acid is made. To increase enzyme activity, get adequate amounts of vitamins B6, B3, and C, and magnesium and zinc

To incorporate more essential fatty acids( simply good fats ) into your fit food try focusing on just two foods to start, such as flaxseeds and wild-caught salmon. Have a serving or two of salmon every week, and add a tablespoon of flaxseeds into your morning smoothie or glass of fresh-squeezed juice.

Essential fatty acids ( simply good fats ) can be obtained from supplements such as fish oil capsules, cod liver oil, krill oil, and flaxseed oil. Make sure the oil contains vitamin E, which helps keep the oil from becoming rancid. Store these oils in your refrigerator.


Omega 6s can be found in nuts, seeds, and the oils extracted from them. Plus in refined vegetable oils, cookies, crackers, and various other snack foods typical of the standard American diet. Soybean oil is one specific source of omega 6s. You can find it in most fast food and restaurant fares. You don’t have to pay as much attention to the intake of omega 6s because you’re probably getting enough from standard Western eating.

For optimal health, maintain the proper ratio of omega 6s to omega 3s. The proper ratio is somewhere around 3 to 1, meaning 3 times as many omega 6s as omega 3s. Most Americans have a drastically higher ratio, sometimes as much as 10 or 15 omega 6s to 1 part omega 3s: just too many omega 6s in the modern-day diet.


Fatty acids are the building blocks of fats. Some fatty acids are “essential” (i.e., must be ingested). Because we need them to live, yet the body cannot manufacture them. we must ingest them through foods or supplements.

The polyunsaturated fatty acids — chemically speaking. Those that did not saturate and thus have more than 1 double bond — are divided into families.  Depending on where their endmost double bond is located.

There are two main subtypes of fatty acids: omega 3 and omega 6s. The omega 3s are those with their endmost double bond three carbons from their methyl end. The omega 6s are those with their endmost double bond six carbons from their methyl end.

Linoleic acid (an omega 6) and alpha-linolenic acid (an omega 3) is the only true essential fatty acids. Because although a slow process, given enough alpha-linolenic acid. The body can synthesize eicosapentaenoic acid and docosahexaenoic acid. But, to effectively increase the body’s stores, they too must be consumed. ■

Home Gym-Best Home Gym-Fitness & Exercise Equipment

Looking to buy a gym membership? You might not have to. You might already live in a potential home gym – all you need is a bit of space in your home and the right equipment. (Setting aside some time for exercise is also key).

Home Gym

Home Gym-Best Home Gym-Fitness & Exercise Equipment

While exercise equipment at gyms can be high-end (and out of reach financially for some people), it doesn’t have to be that way when you’re choosing equipment for your home. You can create an ideal setup without breaking the bank, while still getting all the health benefits of an effective workout. Here are some ideas…



The exercise mat is one of the most versatile – not to mention inexpensive – items you can add to a home gym. It serves as a way to make floor exercises a lot more comfortable and easy on the joints, and that includes everything from doing yoga to sit-ups.

SELF suggests you should look for an exercise/yoga mat that has sufficient thickness for a hard surface. (If you can feel the surface of the floor pressing hard against your knees through your mat, then it’s probably not the best choice). The source says an exercise mat is also ideal for working out in the backyard – in this case, you might want one that’s designed for this purpose made of thick rubber (which also works better on uneven surfaces).


home gym

Okay, so working out may not be a party, but it doesn’t have to be boring, either. One easy and affordable addition to the home gym is what’s known as a “medicine ball,” which looks kind of like a basketball – but heavier.

This ball can be used in several exercises to add resistance to build core strength, and can also be helpful for balance routines, notes The source notes the textured surface makes it easy to grip, and some of these medicine balls will also bounce on solid surfaces. conveniently has an extensive list of exercises targeting all areas of the body that you can perform with a medicine ball.

JOIN THE RESISTANCE says resistance bands are a “fit chick’s BFF” (take that as you will) because of how versatile they are. But more importantly, it notes that these lightweight and inexpensive bands can be used in a wide range of exercise routines – including resistance training and for muscle recovery.

The site mentions resistance bands by brand name (Fit Simplify Resistance Loop Exercise Bands) which retail for around $10 U.S. It touts this particular brand for its durability (“these bands will last you for years”) and the fact they come as a set of five with a carrying case, an ebook and access to online workout videos.


Remember skipping in the playground when you were a kid? Sure it was fun back then, but you probably didn’t know you were training to apply these skills to your home gym as an adult.

A jump rope typically costs less than $20, according to, and they deliver a “killer cardio workout” that can be done anywhere (including your basement – just make sure the ceiling is high enough for jumping). The site suggests incorporating jump-roping into interval training (an intense activity with a break in between each set), rather than trying to cram in a 30-minute continuous session from the start.


No, a modern kettlebell has nothing to do with a kettle or a bell, for that matter. (If you’re really that interested, you can read more about the origin of the name here). They refer to a particular type of weight with a flat bottom that incorporates a textured handgrip with sweaty palms in mind.

Kettlebells come in different weights, so choose one that’s not too light and not too heavy (“active” men and women can start with 18-pounds). However, you can view for a more in-depth guide to selecting the right kettlebells based on your desired activities and fitness level.


Have you ever heard of a gliding disc? Well, you have now (you’re welcome.)

SELF says gliding disks are “one of those training tools that are way more challenging than they look.”

They’re also inexpensive – the source suggests CHIC MODA Gliding Discs Core Sliders (for use on hardwood or even carpet thanks to plastic/fabric on either side) that retail online for around $9 the U.S.

The premise of a gliding disc is somewhat explained by their name. The source says you place them under feet or hands for exercises such as plank-to-pikes, and these sliding discs add challenge because you have to push downwards on them while moving horizontally. It also notes that your muscles will have to work harder to keep you stabilized during routines.



On a Roll urges you not to overlook the benefits of a foam roller for your home gym. Not only do these rollers fit well into the inexpensive category, but they may also offer some therapeutic benefits, adds the source.

The source points to research that suggests using a foam roller after you’ve completed a workout can help provide relief for post-exercise muscle aches while improving range of motion. “Loosening tight muscles using just your body weight is like an effective sports massage without the hefty price tag,” it adds. (However, don’t rule out the benefits of a massage from a human).


If you like the chin-up bars at the gym, there’s no reason why you can’t have them at home. says you can score a doorway chin-up/pull-up bar for around $18 U.S. online that has weight-bearing brackets that allow it to handle up to 220-pounds (100-kg) when installed correctly.

The site points to the Sunny Health & Fitness Doorway Chin Up Pull Up Bar, which is also adjustable in length and features a chrome-plated steel bar for durability. It also has non-slip foam grips to help take some of the strain off your hands. Aside from pull-ups, you can position the bar lower to assist with push-ups.



Best says adding a heavy bag like the kind you’d see in a boxing gym is a good idea. It suggests the Nevatear heavy bag from Everlast, which it says is 40-pounds and “awesome to have for a kickass at-home routine.”

You can choose other weights of heavy bags (the general rule is to choose one that’s roughly half your weight and is at least 4-feet tall for adults), but the site adds they are suitable whether you’re training for a boxing match or just working off a bad day at work.


This one isn’t a piece of exercise equipment per se, but SELF still felt a full-length mirror needed to be mentioned. While you might get a bit of a workout carefully lugging the box to your basement gym, the real purpose here is to ensure you’re keeping the right form when performing routines.

Making sure you’re doing all the moves properly can help prevent the risk of injury while you’re building strength, notes the source. Also, think of all the workout-selfie opportunities without feeling self-conscious at the gym!


Immune System-Strengthen Your Immunity Naturally-Food For Fit

Any specific, organism, bacteria, virus, or cell that does not belong to our inner system gets destroyed or resist by the force of organs or processes, This is our Immune System it is one of the most complex and elegant systems in all of nature. Basics Of Immune System, How Disease Develops?Influences on Immunity, Fit Food. People who are optimistic or react to stressful situations positively.

immune system

Immune System-Strengthen Your Immunity Naturally-Food For Fit

With many people infected with the novel coronavirus (COVID-19), people are seeking to boost their immune systems. We definitely need our bodies’ defenses to be as strong as possible. How can this be done?

Like the military, it is a complex network of units that work together to fight off invaders, in this case, bacteria, viruses, and other “enemies.”

immune system

Since it is a system made up of several parts, not a single unit, it cannot be technically improved. However, they can be enhanced to work efficiently in order to fight disease. Keep your body soldiers fit and ready by living a healthy lifestyle.


Broadly speaking, the main players of your immune system are the white blood cells, of which there are several different types and subclasses. These cells made in the bone marrow and then undergo a very specific education.

Before it released into general circulation, each new immune cell presented various components of your body. Must learn to recognize “self”—to recognize you. So that when it comes across any particle that is not a part of you. It knows, attacks, and destroys the foreign particle (also known as an antigen). If the new immune cell fails this test and attacks itself, that new cell will be destroyed.


In some people, the rogue cell is not destroyed, and autoimmune disease develops. It is constantly receiving and reviewing information from the environment: The friendly bacteria that live in the gut communicate continually with the immune system. This role is very important because it must let food particles, vitamins, and minerals pass from the intestine into the bloodstream, even though they are “foreign” compounds.

autoimmune disease

Interestingly, roughly 75 percent of the system resides in and patrols the gut. The system also gets information from the hormonal system, the brain, and the food you eat. You can make sure that your immune system is in top-notch working order by adding immune-boosting foods and nutrients to your diet and by following a few basic lifestyle considerations.


Food is information and you have the power, with every bite that you take, to optimize your immune health and to also detract from it. Every aspect structure and function is intimately tied to and affected by the need for nutrients.

Protein is the structural backbone and adequate protein intake is essential for optimal function. White blood cells and antibodies (the compounds that your body makes to target. As are the signaling molecules use for communication.

Consuming 0.8 g of protein per pound of bodyweight is appropriate for most people, although athletes who are training very hard and long-distance runners should have 1 g of protein per pound of bodyweight daily. Excellent protein choices include lean, hormone-free fit food chicken, turkey, beef, bison, eggs, and whey protein powder.

Whey, in particular, is rich in amino acids that help create glutathione, a powerful antioxidant that works in conjunction with the immune system, and whey also helps boost antibody production. Whey should be considered in any athlete who catches colds frequently or is feeling run down.


Eating a wide variety of brightly colored fit food like vegetables and fruits.  Helps ensure that you are getting the nutrients you need.  That helps supports immune function. Red, orange, and yellow vegetables and fruits are rich in carotenoids, which help build vitamin A, a potent immune booster.

food and fit

Green vegetables and fruits are rich in not only vitamin C, but in trace minerals that promote optimal immune signaling and communication. Blue and purple vegetables and fruits are also rich in antioxidants and immune-enhancing compounds. Blueberries, in particular, are rich in vitamin C, and people who consume plenty of vitamin C tend to catch fewer colds.

Zinc is a trace mineral that supports the system, and when taken during a cold can shorten the length of a cold. You can find Zinc in many types of seeds and nuts.

Foods can also harm immune function. Excess sugar and refined carbohydrates decrease immune activity. Preservatives and additives such as synthetic dyes and artificial flavors also lower immune function.

There is a huge body of data supporting appropriate exercise for immune enhancement and also reporting on the detrimental effects that overtraining has on the immune system.


Both resistance training and aerobic training confer increased immunity with a lower frequency of catching colds, shorter duration of illness, and speedier recovery times from injury.

However, not resting enough in between sessions will, over time, decrease immunity. If you feel like you get sick whenever someone around you is sick. You are constantly achy and tired and find a difficult time focusing. You may be overtraining.

There truly is a mind-body connection and your level of stress profoundly affects your immune system. Chemical cross-communication exists between the brain, immune cells, and organs via hormones and signaling molecules.


Thus, the way you react to life situations will greatly impact your immune system.

People who tend to feel stress more generate more stress hormones that can be detrimental to the immune system. A great example of this is the college student who gets sick right before a big test.

Conversely, people who are optimistic and/or react to stressful situations positively tend to stay healthier. Adequate sleep is also crucial for optimal immune function. Sleep deprivation, even a few hours a week, causes significant rises in stress hormones and can compromise immune function. Aim for eight hours of sleep per night.

immune system

your body’s greatest defender and one of the most highly evolved and elegant systems in the natural world. As the weather gets colder and flu season is well underway, you can supercharge your immunity by eating plenty of vegetables, fruits, and protein, getting enough sleep, managing stress, and by exercising appropriately. These are simple steps you can take to stay healthy all year long.


Don’t be fooled by the label “organic” when it’s on candy. Candy is still candy, often loaded with artificial colors and plenty of white sugar. This isn’t to say you shouldn’t bother choosing organic versions over conventional versions. But rather than feeding your child any kind of candy. Why not some all-natural. Organic fit food like fig cookies, raisins, dates, nuts, or a fruit cup?. It’s not likely that a child will be begging for candy. If you haven’t introduced this kind of fit food to them in the first place. ■

Diet-Ideal Protein Daily Intake-High Protein Diseases-How Much Protein?

ideal protein daily intake
 Proteins are the basic building blocks of the body. They are used to make muscles, tendons, organs, and skin, as well as many enzymes, hormones, neurotransmitters, and molecules that serve many important functions.

Proteins are made of smaller molecules called amino acids, which are linked together like beads on a string. These linked amino acids form long protein chains, which are then folded into complex shapes.

Your body produces some of these amino acids, but you must get other amino acids known as essential amino acids through your diet. would likely Ideal Protein Daily Intake.

Protein is not just about quantity but quality as well.

Ideal Protein Daily Intake-High Protein Diseases-How Much Protein?

Many famous diets suggest consuming a high amount of protein and very few carbohydrates or low-fat. But what is the meaning of this?

There is no exact definition of “high-protein.” According to the 2015-2020 Dietary Guidelines, the dietary recommendation for an ideal protein diet is between ten and thirty-five percent of one’s total daily intake of fit food. This means that the average person might consume two thousand calories a day. That’s between two hundred and seven hundred calories from protein.


To put that in perspective, one four-ounce serving of turkey contains about thirty-four grams of protein.

ideal protein daily intake

So, consuming two to five servings of turkey daily would meet the recommended amount of protein for the average person that’s ideal protein diet. Someone consuming outside of this range, thirty-five percent and beyond, would likely be eating “high” protein nutrition or fit food.

Consumption Of  High (ER) Protein

To answer that, let’s look at some research about the consumption of high(er) protein-fit food. (Protein consumption on the higher end of the ten to thirty-five percent recommendation). A report from the  American Journal of Clinical Nutrition states that “protein generally increases satiety to a greater extent than carbohydrate or fat. And may facilitate a reduction in energy consumption”. Similarly, research also suggests that high-protein diets may be effective for those trying to lose weight and retain lean body mass. Specifically, adults ages fifty years and over may benefit from consuming a higher protein fit food.

New Study

A new study may have discovered the key exercise amounts per day for sustained weight loss. A study from the University of Copenhagen, published in the American Journal of Physiology, looked at 60 overweight men who desired to lose weight. They divided the group into two sections and dictated their exercise amounts per day. One group was labeled high-exercise and had to work out 60 minutes a day. The second group was labeled moderate-exercise and had to work out 30 minutes a day.

fitness n training

The researchers defined “working out” as being active enough to produce sweat. The participants were told to eat normally during the duration of the study. The study took place over a 13-week period and the results were surprising. The moderate-exercise group lost 2 pounds more than the high-exercise group. This result was not explainable.

Scientifically calculating calories eaten and burnt through exercise, the moderate-exercise group actually used more energy than predicted. The conclusion was that exercising for 30 minutes might heighten your metabolism and keep your body burning more energy long after you’ve stopped exercising.

What Makes An Ideal Protein Daily Intake So Important Do We Need It As Part Of  Our Fit Food?


fit diet, like carbohydrates and fats, it’s a macronutrient, which means that the human body needs it in relatively large quantities — when compared to micronutrients like vitamins and minerals — to survive.


protein is responsible for maintaining a healthy body, specifically muscle tissue. When we exercise, the protein we eat plays a vital role in repairing the damage done during physical fitness. And returning our muscles to working order.


protein also plays a role in our ability to produce hormones. Such as human growth hormone and insulin. Which are vital in the body’s ability to grow and respond to blood sugar levels.


protein consumption also influences almost every bodily process. Enzymes, which are chemicals made up of the building blocks of proteins — amino acids. Are responsible for things like metabolism, reproduction, respiration, and vision.


are you seeing a pattern, yet? — proteins are vital for our blood, as the cells in the blood responsible for the transportation and storage of oxygen. Hemoglobin and myoglobin, themselves made up of proteins. As you can see, there is a good reason for protein to be considered an important part of the healthy nutrition fit food and importance of balanced diet. So, if a protein needed for so many important roles within the body, wouldn’t more of it be better?

Is It Safe To Consuming a High Amount Of Protein?

Research does support that a diet high in protein may worsen kidney function in people with kidney disease or susceptibility to kidney stones because the body may have trouble eliminating all the waste products of protein metabolism. However, if you have a healthy kidney, recent research supports that kidney function is not impacted by a diet with twenty to thirty-five percent protein nutrition. What is important to note about research that would investigate the potentially harmful effects of a high-protein diet (i.e. a diet with greater than thirty-five percent of the total daily intake) is that it is that performing this kind of study is unethical and is therefore not highly studied in humans the same way we study the effects of healthy physical activity.

There does exist, however, research in rodents that indicates that long-term high-protein diets are harmful. And cause increased inflammation as well as an imbalance of pH within the system causing long-term negative effects. Also, research from the  International Scholarly Research  Notices on Nutrition indicates that long-term protein consumption above the recommended daily amount could cause “disorders of bone and calcium homeostasis, disorders of renal function, increased cancer risk, disorders of liver function, and precipitated progression of coronary artery disease”.


IS Consuming Low Amounts Other Macronutrients Safe?

fit food

To address the second question, is consuming low amounts of other macronutrients safe, let’s remember that we can only ever consume one-hundred percent of our daily fit food or balanced diet.

Meaning that if protein consumption goes up, above thirty-five percent, then consumption of another macronutrient must go down. As much of the research on this topic suggests, there have risks associated with a decrease in carbohydrates, specifically.

This includes potentially unfavorable changes in low-density lipoprotein (LDL) levels when less than forty to sixty-five percent of the diet consume is carbohydrates.

This means that when carbohydrates are too low due to protein levels being potentially too high, cholesterol is negatively affected. This also supported in Mansor et al. 2016. This systematic review compared the results of eleven different studies that looked at the results of a fit food that included less than twenty percent carbohydrates.

Use Of Herbs-Herbs For Weight Loss

According to new research use of herbs in your diet is very useful to your health and also important herbs for weight loss. Following herbs have been proved very successful 

Herbs for Weight Loss

Herbs for Weight Loss

Adding burdock root to the tea will efficiently flush away fat molecules that have been broken down by the chickweed. Burdock has laxative properties in addition to being a diuretic and improves fat metabolism. Simmer burdock root in water for about 20 minutes to brew a tea to drink between meals.



contains capsaicin, which improves digestion, metabolism, and the overall fat-burning process. Dandelion is a gentle diuretic, laxative, and digestive aid that enhances fat metabolism, and helps remove fatty acids and cholesterol from the bloodstream. Eat fresh dandelion greens in soups and salads.


GREEN TEA For Weight Loss

 Oxidizes fat and has a wealth of heart-healthy antioxidants. Green tea you can take in tea or supplement form.

Additionally, for some people, it has also proven to increase energy levels. Further research shows green tea extract and flavonoids can change the way the body uses norepinephrine, a hormone that monitors how calories are burned. Green tea is the more effective  Herb for Weight Loss.

Herbs for Weight Loss

When flavonoids interact with other content of green tea extract, more calories burned. Other materials that actively contribute to weight loss are catechin polyphenols. These compounds interact with other content in green tea extract for weight loss



is a herb whose active ingredient, gymnemic acid, helps lower and balance blood sugar levels. The unique shape of gymnemic acid molecules is similar to that of glucose, allowing it to fill cell receptors in the intestinal lining, thereby preventing the uptake of sugar molecules.

In healthy adults, Gymnema Sylvestre believed to help curb sweet cravings. Though not a magic bullet, when taken with a high-carb meal, it can aid the body by passing through sugars and making carbs available for burning.


herbs for weight loss

contains a compound that is about 50 times sweeter than sugar. It’s known to satisfy cravings for sweets. Eat 1-2 sticks a day. Excessive use can raise blood pressure. Mixing with diuretics may cause potassium depletion leading to weakness and muscle pain. Mixing with heart medications may cause an irregular heartbeat or cardiac arrest.


Herbs for Weight Loss

 is a gentle bulking laxative that contains mucilage to build mass in the digestive tract and push waste out. It can also produce feelings of fullness.

Take 1 tsp. of husk or seed powder dissolved in 2 cups of water or juice 2-3 times a day. It must be consumed with 6-8 glasses of water a day or severe constipation will result. It may cause stomach upset, gas, or bloating. Do not use it if you’re pregnant or have asthma.


is a good source of trace minerals and is a natural thyroid stimulant, usually contain in kelp capsules or tablets. If you currently take any thyroid medication or even suspect you may have a thyroid problem, check with a doctor before taking kelp or seaweed.


Works by increasing metabolism and improving digestion. It also considered both a strengthener and an energizer and is frequently recommended for fatigue and loss of appetite.

It may take months to see noticeable results. Be patient and pay attention to your body. Try 1 or try them all, and see what works best for you


Wild yam contains diosgenin found in their rhizomes, which can be used as a beginning material for producing steroid hormones like estrogen, DHEA, and progesterone. As a result, extracts of the herb used as remedies for menopausal symptoms.

The traditional uses of wild yam were as an anti-inflammatory and antispasmodic herb that relieves colic, menstrual cramps, and arthritis. It may also have anti-cancer properties. Herbs are always full of healing surprises


relieve headache

Many headaches are caused by poor circulation to the head. Rub peppermint oil mixed half and half with safflower or lavender oil on your temples, avoiding your eyes. Peppermint oil contains menthol and promotes blood circulation. Lavender oil has relaxing properties that promote rest.

Also, take fifty milligrams of niacin together with B complex to promote blood flow to the head and ease a headache. Rosemary tea is also helpful in treating headaches. Feverfew is sometimes useful in stopping migraines.

Types Of Training Methods-Effective Fitness Training

The body responds best when you treat it naturally; that is, treat it as nature does. According to Jovan Mathers, There are four basic themes expressed throughout a year as exemplified by each of the four seasons: winter is the season for maintenance, springtime is the season for growing, summer is the season for intensity, and autumn is the season for maturity.

Gauging your training goals and intensity to the themes of the four seasons is the best possible way to train for the long term. Train this way you simply and will last longer. Just look at a mature tree. Over the years it’s received its share of sunshine, rain, and soil nutrients to grow big and strong. It didn’t take any years or seasons off, because that wasn’t in its nature. So it grew. So can you. If you live like a tree.

You might say that a tree is the inverse of man. A tree has its roots in the ground and its branches in heaven. Man has his roots in heaven and his branches in the ground. As a man, you have to get down to earth in your training by using the seasons as your guide. And here’s how.

Types Of Training Methods-Effective Fitness Training



Since winter is maintenance season, the emphasis is on healing, rest, recovery, and less time training, but what training that’s done is spent working on weak points; specialization is in order. Try to stay on a decent diet and don’t get fat. Go lighter, stretch a lot, and train three times a week: upper body one day, legs the next. Get exercise from recreational activity. I like to hike in the mountains during the winter months.

When spring rolls around after three months of maintenance and specialization, start training everything harder again. It has much to do with the days becoming longer with more sunshine, perhaps kindling the desire to look good wearing less clothing as the days warm up.


Spring is a good time to start training more frequently, maybe doing more aerobics at the end of your workout, going from three to four days a week. This harder training lasts up to summer and produces added strength and growth. The goal of spring training is to get you in good enough condition to endure the increased intensity of summer training.


By summer you’re ready to do your most intense training of the year to lead up to your peak condition in the early autumn. Increasing the number of sets done in a workout and decreasing the rest period between sets leads one toward peak condition over time.

Increase your training to three sets of each exercise, training an average of five times a week. Getting in better shape as the summer progresses, add exercises.


The first part of autumn is spent increasing intensity to reach a physical peak by the time the leaves turn colors. This is nature’s peak for the year. The leaves of autumn are brightest just before they fall. And so it is with training the human body. The best way to do everything is shown to us as an example of nature.

Pay attention to it and learn more about yourself and how to train most effectively to keep you fit your whole life.


You should know by now that doing hundreds of sit-ups is doing nothing good for your back, but that doesn’t mean you ought to ditch spinal flexion entirely. If flexibility is important, you may want to select full-range curl-ups and crunches. If maximal muscular development is the goal, including the crunch and its variations may help. ■


Starting a CrossFit training routine may seem intimidating — especially if you’re new to this strength and conditioning program. To alleviate some of your concerns, here is a CrossFit primer to prepare you for that first day in the “box.”

The box: CrossFit training spaces are not called gyms, instead, boxes. The term originated from the fact that many locations resemble a box composed of cement walls that house weights, bars and ropes. There are no TVs or mirrors.

The WOD:

Types Of Training Methods

This is an abbreviation for the workout of the day. These workouts vary usually on a daily basis.


Types Of Training Methods

Another abbreviation, this time for as many rounds (or repetitions) as possible. For example, a 20-minute AMRAP of 15 push-ups, 15 sit-ups, and 15 air squats would require the athlete to perform as many rounds as possible within the given time frame.


Like any other training program, CrossFit requires mastering a few basic movements that form the foundation of the conditioning routine. There are nine fundamental exercise movements to master in order to become a fluent CrossFit athlete.

The exercises include deadlift, sumo deadlift high pull, shoulder press, push press, push jerk, air squat (without the weights), front squat, overhead squat, and medicine ball clean.

As you advance in your CrossFit training and become more fit, you will be introduced to additional moves. These exercises and movements include sprints, pull-ups, burpees, sit-ups, box jumps, rowing, and gymnastics ring work.

Types Of Training Methods

Tackling CrossFit solo can be risky. It’s important to begin your CrossFit program by learning the basics from an experienced friend or partner or by enrolling with a coach. It’s highly recommended that newcomers spend some time with a coach to learn how to ease into the workouts and master the basic movements.

Proper form and execution will help prevent injury and routine burnout. And if you’re having difficulty mastering an exercise or movement, do not hesitate to ask others for help.

CrossFit is difficult and requires hard work and attention to form. Easing into the program with an emphasis on precise movement techniques will protect against injuries and prepare you for increasingly difficult WODs. With hard work and proper technique you will see results and enjoy heading to the “box.”


Lay on a bench, gripping an EZ bar with a false (thumbless) narrow grip. Make sure your elbows face in toward each other as close as possible — they shouldn’t flare out. Let the weight of the bar pull your elbows backwards toward the wall behind you and then “drag” it forward while pressing it up over the back of your head. Use a controlled negative and repeat.

Supersets are a great way to significantly increase the intensity involved in training your upper arms. Supersets also pump a high volume of blood into the entire arm region, enhancing growth. A superset involves the use of two sets of exercises performed back to back without any noticeable rest in between. The muscle groups are often close together (or even the same muscle group), to take advantage of working that specific area hard as well as pumping it up with blood.

Supersets are a specialty tool, a manner in which to boost intensity significantly. The intensity level gets so high that you don’t want to be performing supersets too often. They are a tool to use occasionally for sparking a quick gain.

One of the advantages of a superset is the ability to really focus on one area. Performing a superset promotes concentration. When you are doing two sets in a row without rest, you automatically become focused on the muscle because the muscles get overloaded fast. Do it with several sets and your focus is solely on the muscle as the pain and pump increase.

Start with a triceps exercise. Many people get caught up in the glamour of biceps building, but the triceps are the key arm muscle group. By starting with the triceps you put the emphasis on the right place right up front.

Perform the prone french press with an EZ curl bar. The weight is lowered to a point just above your forehead, then pressed back up using your triceps as the moving force.


A key factor here is your elbows. You must keep your elbows close together instead of flared out. Many people tend to flare the elbows outward which makes the exercise easier but less effective. Don’t get away with this cheating move, as things can get sloppy toward the latter sets. Perform ten repetitions on each set.

Match the triceps work with standing biceps curls also using an EZ curl bar. Again, your elbows are the key, keep them tucked tight against your body throughout the exercise.


Also, the goal for curling is to have your biceps do all the work, don’t start cheating by giving the bar a boost with your thighs — a common tendency as fatigue sets in. For this exercise, the aim is ten repetitions per set.

Superset the prone french press with the curls, and no rest between sets until both are completed. Allow for a very brief rest — thirty to sixty seconds, then repeat the superset. Initially, perform just a couple of supersets of this pair, but for the following workouts, complete three to four supersets.

For the second superset, perform the cable pushdown with a rope. One of the main points on this exercise will be to flare each hand out at the end of the movement, helping the contraction of the muscle at the bottom.

This is not to be mistaken for the cheat move of rotating the sides of the wrists outward, which causes the rope to assume the shape of a horseshoe or bell curve. The proper way is to flare the rope out so that it’s in the shape of a wide upside-down V—A.

Again, ten repetitions are in order. You should not lean forward to help press the weight down, which takes the tension off of your triceps.


The complementary exercise for this superset is the preacher curl with a straight barbell. The keys to getting the most out of this one are strict form, full range of motion, and finishing as strong as you started.

You’ll have some fatigue on this second superset, so make sure the weight load is appropriate, which generally translates into somewhat lighter weights.

Correct form must not be sacrificed just to get the weight up. The mechanics of the preacher curl will assist in keeping the form strict, as it naturally forces good form. For maximum results, make sure you perform that full range of motion, especially at the bottom end of the curl, really lay your arms all the way out.

As with the first superset, start with two sets of this superset, then move on up to three or four sets for subsequent workouts. Keep the time between supersets relatively short — not much more than a minute — for increased intensity and focus.

Why just two pairs of supersets? Supersets are quite intense and condense a hard workout into a short time space.

Your arms have smaller muscles than the rest of your body and don’t need as many sets to reach maximum load levels. Make up for volume with intense training. Supersets are an excellent way to stimulate intensity in training for all muscle groups — big or small.