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  • Understanding the Definition of Health Related Fitness

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    Being a Health and Fitness Professional, it is my job to understand terms and definitions which are commonplace to this industry, as well to keep abreast of evolving trends. Through my experience, I have found that a number of terms deserve a little more clarification than that which they are granted.

    Aside from clarifying the definition of Health Related Fitness, this article intends to shed some light on a few of the associated terms, and to show their respective distinctions.

    Is it simply all in a name?

    The fitness world seems to use the concept Health Related Fitness like a generic fitness principle – interchangeable with others like “Physical Fitness”, “Health and Fitness” or simply “Fitness.”

    While all of these terms can be included under the broad term Health and Physical Fitness, they individually refer to different aspects – both generic and specific. Unfortunately, references to these and other fitness-related terms are often vague, while consistency in their intended use is meager at best; there is a kind of “generally accepted” use for them, but individuals often rely on own interpretation, and this can lead to confusion.

    With that said, does Health Related Fitness simply infer fitness by means of good health? Not quite. That is why we need to understand a little more behind these words before digesting the definition.

    How did the term Health Related Physical Fitness come about?

    That is a good question. One could probably ask what is this concept all about – can we not simply use the terms “Fitness” or “Physical Fitness” instead?” Why Health “Related”?

    The main reason stems from the fact that most health and fitness terms are used inconsistently and often refer to different concepts or notions. Subsequent to the 1996 report from the US Surgeon General (Physical Activity and Health; a report of the Surgeon General), there was a move to try and address the alarming rise in obesity levels among the general American public. Studies and initiatives required standardization among clinicians, health practitioners and fitness trainers to grapple with the task at hand. Enter “Health Related Physical Fitness”, a working term to address the general state of health among the public.

    The definition of Health Related Fitness

    According to the American College of Sports Medicine (ACSM), the main authority in this field, ineffective definitions with unclear and subjective wordings, as well as definitions containing terms which themselves require defining, have contributed to confusing the term “Physical Fitness.”

    There exists no reliable guide for Health and Fitness Professionals to measure “Physical Fitness”, because the term has been so loosely and inconsistently defined. It is therefore that one should consider the concept of Health Related Fitness. The definition therefore centers on the 5 Components of Physical Fitness which relate to “good health.” These Components are:

    • Cardiorespiratory Fitness
    • Body Composition
    • Flexibility
    • Muscular Strength
    • Muscular Endurance

    On the other hand, Skill Related Fitness Components are:

    • Balance
    • Reaction Time
    • Coordination
    • Agility
    • Speed
    • Power

    According to the Centers for Disease Control and Prevention (CDC), the definition of Physical Fitness emphasizes the difference between Health Related Physical Fitness and Athletic Ability Physical Fitness. Its point-of-departure is the “health” of the US nation, which is often referred to as the “public health perspective.” In that respect, the 5 Health Related Fitness Components are more important than those related to Athletic Ability (or Skill Related Components).

    Although the concept of Health Related Fitness has an integral association with “good health”, the 5 Components are addressed individually by health professionals to allow for their measurement.

    Now that we have a deeper understanding of the term, what purpose does it serve?

    Continuing from where the definition left off, the objective of measuring the 5 Components is to advise clients about their own particular Health Related Fitness, and to use data obtained from the tests to design appropriate exercise programs which can then be evaluated.

    The 5 Components contribute evenly to make up a holistic Health Related Fitness, which is of direct interest to the health of the ordinary citizen, in that the concept is normative. In other words, it is a standard which allows for consistent application.

    It is therefore important for those working in the health and fitness industry not to mistake “overall physical fitness” with “Health Related Physical fitness.”

    To conclude, let us consider this distinction between Physical Fitness and Health Related Fitness

    One needs to bear in mind that regular physical exercise can improve overall Physical Fitness, as well as Health Related Fitness. However, overall fitness is a generic term and is up to subjective interpretation, while Health Related Fitness can be assessed.

    The distinction therefore, between these two terms, exists in that Health Related Physical Fitness can be measured according to a set of established comparative norms.

    This is where the “rubber hits the road.” The guidelines set out by the ACSM enable health professionals to work with clients to assess and measure their response to exercise and prescribe appropriate exercise programs. A client’s progress can then be monitored and adjusted where necessary in order to obtain the desired fitness goals.

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    Source by Cleto Tirabassi

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  • If You Want to Be Rich You Don’t Need Good Grades

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    Did you parents ever give you the advice that in order to become wealthy they need to study hard, get good grades so they can get a good job? I know I have heard this advice on many occasions from my parents. But the fact is that getting good grades no longer ensures that you will become wealthy. Even many doctors, who are often the ones with the best grades, are now struggling to earn a lot of money. If you want to get rich, without needing good grades, then read on.

    Something that they don’t teach you in school is that you banker never asks for your report card. If you go to your bank and ask for a loan, either for a business, property or some other investment, then your banker is not going to ask for your school report card. Your school report card has very little relevance on whether or not you will become rich. There are many highly educated people who are poor and struggling for money. There are also some very uneducated people who a millionaires and billionaires.

    Schools are developed to train people to look for a job, but this alone will not make you rich. Often it is the educated people with the highest paying jobs that have the most debt and are in the worst spot financially. You don’t need good grades in school to become rich, but you do need a good financial education. A lot of people leave school without the slightest financial education. Many leave deeply in debt from school fees and they spend their entire lives trying to get out of debt.

    Some very simple financial education can save you a lot of time and trouble and can make you rich a lot quicker. In fact someone with a lot of financial education, but not a lot of school smarts, is much more likely to become rich than someone with school smarts but now financial education.

    In school you are more intelligent if you can make finer distinctions. Let me give you an example. If you can distinguish a car from a truck then you have some intelligence. However, if you can distinguish a 1987 Ford Laser from a 1990 Ford Laser then that is a greater distinction. You are able to understand things in finer detail and are therefore more intelligent. In school you will also be taught that there is often more than one meaning to a word. For example, the word pound means many different things. It can mean money, in the form of English currency, it can refer to weight, it can refer to a lost dogs home or it can mean to hit with a force. The one word has multiple meanings.

    In finance, some words have different meanings. Only in finance one meaning will make you poor, and another meaning will make you rich. Neither meaning is right or wrong, just different, but they have very different outcomes.

    One of the most important words you will ever understand in finance is the term asset. Now your banker will tell you an asset is anything you own that is of monetary value. This includes you old golf clubs, your suits and your car. This is one correct meaning of the word asset, but it will make you poor. A better understanding of the word asset is something that generates you an income whether you work or not. To put it simply, if you stop working today an asset will continue to put money into your pocket. A liability is something that takes money out of your pocket whether you work or not.

    A lot of people are poor because they spend their time buying assets that are liabilities. They buy things of monetary value that cost them money to own. A car costs money to own every month. So although, according to the bank’s definition of an asset, they are acquiring an asset, they are becoming poorer. Rich people focus on spending their time and money to acquire assets that generate them income. It is these assets that make them rich, and it is the ability to define the difference between an asset and a liability that makes them financially intelligent.

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    Source by Ryan Mclean

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  • Weight Loss – How I Went From 340 to 199 Pounds, Part 1

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    I spent two years losing over 140 pounds the old fashioned way: proper diet and exercise. No fads. No pills. No surgery. No crazy machines. I was 30 years old and 340 pounds. With a history of heart disease and obesity in my family, I decided it was time to shed the pounds.

    Almost every day I get people I haven’t seen in years coming up to me saying “Wow! You look great!” and then the next question… “What have you been doing?” That’s why I wrote this article.

    Disclaimer

    Now, of course, as a general disclaimer, I have to say that the tips I’m sharing with you here are just from my own personal experience. I’m not a professional health expert – although over the past couple of years I’ve read dozens of books, and hundreds of articles on nutrition, exercise, and weight lifting. I’m not a doctor. You should, of course, seek your own doctor’s advice before starting any kind of a weight-loss or exercise plan. I firmly believe that with the right diet and proper exercise, almost anyone should be able to lose weight and get fit safely.

    Tip 1. It’s All About Calories

    First, the bad news. Weight gain and loss is directly tied to the amount of calories you eat versus the calories you expend through exercise. What’s a calorie?

    A calorie is a unit of heat energy. Specifically, it’s the amount of heat energy required to raise 1 gram of water by 1 degree Celsius. How this relates to your body is that when you eat food, the food molecules are broken down chemically and that energy is either used by your body to perform work (like building muscle, or constructing new cells) or is stored (as fat). If you take in more calories than you burn, you will start to get fat.

    Now, in the world of calories, it takes 3500 calories to equal one pound of body weight. So, if you take in an extra 3500 calories in your diet this week without exercising, congratulations… you’ve just gained one pound (probably all body fat). The good news is that you can lose one pound of fat by either removing 3500 calories from your diet, or adding 3500 calories of exercise to your weekly schedule, or a combination of the two.

    What’s 3500 calories? It’s actually not much if you’re eating the wrong kinds of food. You can consume 3500 calories in one meal if you eat two Double Whoppers (1010 calories each), a King Size order of french fries (590), a King Size onion rings (600), and a chocolate shake (440). Don’t laugh… this is what I used to eat for dinner if my family went to Burger King… or something similarly outrageous.

    So the bottom line here is that if you want to lose weight, you have to create a calorie deficit. That means you have to burn off more calories than you eat. You had to eat more calories than you burned to get fat… now you have to reduce the calories to get lean. It’s that simple. In order to know how many calories you’re taking in and burning off, you need to write them down.

    Tip 2. Eat Frequently Throughout the Day

    Think of your body as a furnace. You want your furnace to burn fuel as efficiently as possible. In order for that to happen, you need to let it burn hot and steady throughout the day.

    You need to stoke your fire often to keep it burning. Keep your metabolism running all day long by eating every 3 to 4 hours. My personal tip: I eat on hours evenly divisible by 3. That means breakfast at 9am (if I’m up that early), lunch at noon, a snack at 3pm, dinner at 6pm, a snack at 9pm, and if I’m still up another snack at midnight.

    Now, I personally work late (I usually get most of my “real work” done between the hours of 10pm and 2am) but if you need to eat at different hours, that’s fine… Just take the total number of calories you’re going to eat throughout the day and divvy them up into 3-hour intervals. Keep that fire stoked! If you can’t take a break at work to eat every 3 hours, bring a protein bar with you.

    If you skip breakfast, then you’re extremely hungry by the time lunch comes around. Skip lunch, and you’re more likely to gorge yourself at dinner. Why? Your body is saying, “Hey! I need food badly!” If you feed yourself often, throughout the day, your body doesn’t go into shock, and you won’t get those wild cravings and hunger pangs when it’s time to eat.

    Tip 3. Start a Food & Exercise Journal

    Don’t just dismiss this section. I did! The first couple of times I read about doing this in fitness and weight-loss books, I said to myself, “I don’t have the time to do this.” But you know what – it really works!

    I cannot stress how important it is to write everything down that you eat. All you need is a little notebook. Make four columns: what you ate, how much of it you ate, how many calories were in it, and what time of the day you ate it. It’s that simple. Also write down any exercise or other activities that are more strenuous than just sitting around.

    Taking the time to recognize what you’re eating is the first step to losing weight. A lot of people truly don’t realize how much crap they’re eating. When I first started doing this – and writing down everything I was eating – it really opened my eyes to the volumes of junk food I was eating before. I was a slave to cookies, chocolate, chicken wings, and pizza. When I first took the time to look up the fact that a chicken wing has 150 calories in it (yes, one wing), I was astounded. I used to eat 20 wings and 2 or 3 slices of pizza for dinner.

    Now you can get yourself one of those little calorie counter booklets from your favorite book store. Sometimes you’ll even see them in the grocery store. They’re invaluable. Once you get to know the foods you eat on a regular basis, keeping track of what you eat is really quite simple. You will gain a better appreciation for what you’re putting in your body.

    So please, please, please, take my advice and journal everything you eat. You do NOT have to do this for the rest of your life… just until you hit your goal weight. By that time, you’ll be able to keep a good mental track of what you’re eating, and you’ll be more aware of what you should eat, and how much exercise you should be getting every week.

    Also, you do not have to obsess over every little calorie! Counting your calories can be as detailed as you like. If you want to track every last celery stick, by all means do so. However, you can just round your calories off to the nearest 10, or 20. Don’t worry whether or not something contains 24 or 26 calories. In the end, it doesn’t make that much of a difference… but whether something has 100 or 200 calories does.

    The important thing… and I cannot stress this enough… is write everything down!

    Tip 4. Eat The Right Amount of Calories

    We’re not going to starve ourselves! In fact, proper weight loss is best accomplished by eating more frequently than you’re probably used to! Let me say that again: you’re going to eat more food than you are right now. You’re going to eat better food, more often, but at a lower calorie intake. If you’re like I used to be, you’re probably skipping breakfast. This means that when lunchtime comes around, you’re starving, so you probably overeat the wrong kinds of food (like pizza, wings, Chinese, etc.) for lunch – and I’ll bet it’s fast food or takeout. Then, you don’t eat anything again for six to eight hours, and pack in a monster dinner.

    Now here’s what happens: your body isn’t getting any food first thing in the morning, so your metabolism isn’t getting started. Your “calorie-burning fire” doesn’t get started in the morning, so you’re not really burning as many calories as you should be. Also, your body is saying, “uh, oh – I’m not getting any food. I better hold on to whatever body fat I can because we’re starving!” This is bad. If you don’t eat enough food, often enough, your body will basically go into starvation mode and hang on to whatever body fat it can.

    The key to unlocking your stored fat is to feed yourself enough good food so that your body doesn’t need to store any additional fat, while at the same time getting plenty of exercise and strength training to burn whatever fat you currently have and build muscle.

    There are a bunch of factors that go into calculating metabolic rates and all that jazz, but you can use this chart as a basic measurement of how many calories you should be eating as part of your weight-loss diet. Notice it’s based on your current weight and your gender. Women need fewer calories then do men. Also, if you’re a smaller person, you need less energy than a larger person. Use this chart to determine how many calories you should be eating on a daily basis.

    WOMEN

    Under 130: 1000 Calories

    130-150: 1200 Calories

    151-200: 1400 Calories

    201-250: 1600 Calories

    251-300: 1800 Calories

    301-350: 2000 Calories

    351-400: 2200 Calories

    MEN

    Under 130: 1200 Calories

    130-150: 1400 Calories

    151-200: 1600 Calories

    201-250: 1800 Calories

    251-300: 2000 Calories

    301-350: 2200 Calories

    351-400: 2400 Calories

    Now here’s something that’s vitally important… you want to make sure you get enough calories every day, otherwise your body will go into “starvation” mode. You want to make sure that you eat your meals at least four times a day to keep your metabolism running. If you don’t eat, your body will go into starvation mode. It will realize that it’s not getting enough food, and will hold on to body fat. It’s important to get enough calories spaced throughout the day to keep your fire stoked. Don’t think that by starving yourself you’re going to lose weight. It will be the wrong kind of weight. Remember, your body will eat it’s own muscle tissue first before burning fat if it doesn’t have enough protein.

    Tip 5. Send Yourself to Boot Camp

    Now, if you want to jump start your body on its way to fast weight loss, here’s what you’re going to do. Ignore the charts above, and drop yourself right down to a 1000-calorie-per-day diet immediately. In addition, make sure you get at least 15 minutes of walking (or some other easy, basic, extra exercise) in every day as well.

    You will do this for exactly two weeks… no more… no less. Then, you will go back to eating the normal amount of calories as indicated on the chart above.

    It’s not going to be easy. You won’t be able to eat any junk food for these first two weeks. You can, however, eat plenty of good foods – chicken, salads, whole grain breads, etc. It won’t be easy, but once you get through it, you’ll be able to add lots of calories back in to your diet, and feel more normal again… in fact, after eating only 1000 calories for two weeks, you’ll probably have a hard time bringing yourself back up to 2000 calories (or whatever you should be at).

    Here’s why this works: dropping your calorie intake down to 1000 calories will shock your body into new eating habits. You will cleanse your body of toxins (like those monster grease burgers you’ve been eating) and get some good, healthy food in you. You will notice weight loss after the first couple of days, but you’ll be keeping your energy up by eating good foods at regular intervals. You can stop any cravings you’re having with water, or add some extra veggies in there – you can eat just about as much green vegetables as you want.

    Tip 6. Don’t Think “Fat Free” Means “Calorie Free”

    Everywhere you look, it seems that “low fat” foods abound. While there are certain low-fat or no-fat foods that we are going to eat, you don’t want to restrict yourself to a totally no-fat diet. There are certain fats that are good fats, and other that are bad fats. We’re going to want to eat good fats because they are necessary for proper health. Bad fats, however, will make you fat.

    There are tons of fad “no-fat” diets out there that have promoted the whole “low-fat” mentality. What’s happened? People are still continuing to get fat eating “fat-free” foods. They eat fat-free cookies, fat-free chips, and fat-free dairy products, yet they keep getting fatter. Why? Many fat-free foods have nearly as many calories as their full-fat versions.

    Now, you start eating “fat free” potato chips thinking to yourself that you can splurge… hey, why not? They’re “fat free.” Well, you still load on the calories with fat-free potato chips. It’s the calories that make you fat. In fact, when food manufacturers remove fat from their products, often times they replace the fat with sugar to improve the taste. Guess what… by adding sugar, they’re bringing the calorie count almost back up to where the full-fat product was.

    We need fat. Fat forms lining of the cell membranes in almost every cell of our bodies. Your brain is composed primarily of fat. If you don’t eat enough of the right kinds of fat, your brain will not get the proper nutrition to function. Eating too little fat can also reduce your testosterone levels (equally important for women as for men).

    Tip 7. Know Your Fats

    Saturated Fats are bad for you. They are found mostly in beef, milk, cheese, deli meats, butter, and some tropical oils. Saturated fats increase your risk of coronary artery disease, diabetes, and obesity. Avoid or minimize saturated fat intake. Try to eat low-fat meats like chicken and turkey without the skin, and reduced-fat dairy products. If you’re eating red mean, get the lowest-fat, leanest meat you can.

    Trans Fats are saturated fats that are extremely bad for you. You should completely eliminate all foods with trans fats in them from your diet. These types of unnatural fats are created during food manufacturing processes such as the hydrogenation of vegetable oil. They are usually found in pastries, buns, chips, doughnuts, shortening, and other such foods. If the label says “trans fat” put that product back on the shelf. If the ingredients of any product say “partially hydrogenated” anywhere on it – put it back. One example: margarine! It’s evil. It’s loaded with trans-fatty acids. Avoid it at all costs. Also avoid vegetable shortening, commercial pasties, deep-fried food, and most prepared snacks, mixes, and convenience foods.

    Studies have shown that saturated and trans fats are actually addictive and make you want to eat more. They have also been linked to all kinds of health problems from cancer and heart disease to diabetes.

    Unsaturated Fats, on the other hand, are generally good for you. These types of fats are usually found in nuts, seeds, fish, and grains. Mono-unsaturated fats, such as the types found in olive and canola oil, will actually protect your cardiovascular system from disease. These are the types of fats we’re going to load into our diet.

    – Good fats: almonds, avocado, cashews, flax oil, olive oil, olives, peanut butter, peanuts, fresh fish (salmon, mackerel, tuna)

    – Bad fats: butter, coconut, corn oil, cream cheese, half-and-half, lard, mayonnaise, shortening, sour cream

    Keep in mind that you need fats in your diet, but even the good fats listed above have a good amount of calories in them – so take it easy! A tablespoon of olive oil, for example, as 100 calories. Almonds (which I love to snack on) have 6 calories a piece. Nuts are a great, healthy-fat snack – but just make sure to take a small handful not the whole bag!

    Tip 8. Add Omega 3 Fatty Acids to Your Diet

    Omega fats are unsaturated fats that are not only good for you, but they’re essential for your health. Your body cannot create these fats, so you must get them totally from your diet. Omega fats are helpful for many reasons, plus they are necessary for normal cell growth and development.

    First, Omega fats are an excellent appetite suppressant. Part of the reason why people binge on “fat-free” foods is because fat is what makes your stomach “feel full.” If you aren’t eating any fat in your meal, your stomach never tells your brain that you’re full. Add a little good fat to your meal, and you’ll feel full with less food.

    Eating Omega fats helps your body to unlock stored fat so that you can use it for energy. Omega fat balances your body’s ratio of insulin to glucagon. When you eat sugary foods, your body releases insulin to remove the excess sugar from your system. If you do this too often, the insulin will block the hormone glucagon – which is another hormone that functions to help your body burn fat. Too much sugar = too much insulin = not enough glucagon = little fat burning. Plus, you are at risk for diabetes. Omega fats help to balance this ratio.

    Omega fats help to boost your body’s metabolic rate. This also helps you to burn more calories. Omega fats are the building blocks of your cells. Your cell membranes consist of Omega fats. Since they cannot be created by the body, you must get them from your diet.

    A specific fat, Omega 3 Fatty Acid, is obtained from flax seeds or flax seed oil. This will be the primary fat that we’ll add to our meals. You can use it on salads and in breads, add it to soups and yogurt. Don’t cook with it, however, as the heat will change it’s chemical properties. You will also find good doses of Omega 3 in most seafood, green leavy vegetables, fatty fish (salmon, tuna, trout, mackerel), walnuts, olive, and canola oil.

    Have fish for dinner at least twice a week – and I don’t mean your beer-battered, fried haddock that the local pub serves on Fridays. Pick a fish like salmon, tuna, or mackerel. Bake or grill them – don’t fry them. They have very high concentrations of Omega 3 fatty acids in them. Add flax oil to your salads instead of fatty dressings. Snack on walnuts or almonds instead of cookies and chocolate. You will feel full sooner, and you’ll be adding essential fatty acids to your diet to help burn calories!

    Tip 9. Get Plenty of Protein

    Proteins are the building blocks for your body. You need to eat lots of protein for your body to build, repair, and maintain your muscle and other lean tissues. If you don’t eat enough protein, your body will break down muscle tissue, which is bad, to maintain itself. As a result, your metabolism will slow, and you won’t burn body fat. Unlike fat or glucose, there’s nowhere in our bodies to store protein (aside from building muscle tissue) so you have to get a lot from your diet.

    How much protein should you eat? Most people should eat about 0.4 to 0.8 grams of protein per pound of body weight. Therefore, if you weigh 200 pounds, you should be eating between 80 and 160 grams of protein per day. This isn’t hard to do. Eat two eggs for breakfast, and an 8-ounce serving of chicken for dinner, and you’re at 60 grams of protein right there.

    What kinds of protein should you eat? I like fish, chicken (white meat), turkey (white meat), soy products, beans, legumes, and eggs (whites only – yokes have a lot of fat). Soy products are a great source of protein… once you get used to the taste. I have totally switched from regular milk to soy milk. It has all the calcium, much less of the saturated fat, and none of the cholesterol of normal milk (even skim milk!)

    Eat fish twice a week, chicken twice a week, turkey once a week, a vegetarian meal once a week, and then on that seventh day, go ahead and splurge with the pork or beef… just take it easy. Just make sure you choose lean sirloin cuts. Trim off any fat. Beef has a lot of saturated fat in it (it’s marbled throughout the meat so you can’t just cut it off). Beef is the worst meat for you – as compared to the other popular meats.

    – Good protein: beans (any kind), eggs (preferably whites – yolks have a lot of fat), chicken (white meat, no skin), turkey (white meat, no skin), salmon (preferably not farmed), tuna (packed in water, not oil), mahi mahi, any shellfish, any soy products.

    – Bad protein: bacon, ham, hot dogs, beef, pork, lamb, veal.

    In part 2 of this article, you’ll read about nine more tips to lose weight.

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    Source by Richard Rost

    Views: 0

  • How to Cut 3 Pounds in an Hour Before a Wrestling Match

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    Amateur wrestling, high school and college, besides being an extremely physical strength and skill dependent sport, is a game of weight. To posses the strength of a 160 pound person, but physically confront, by wrestling, a person with the strength of a 145 pound person, by dropping weight in order to equal your opponent, is normal practice. There’s nothing illegal about it, we’re not talking steroids or some physical enhancing drug. We’re talking controlling your body to reach goals your mind has set.

    Besides, there is a science to dropping weight. Do it incorrectly or too quickly and you will not only lose your advantage, you’ll give your opponent a huge advantage by dehydrating and losing strength. You’ll enter the match tired and sluggish, the exact opposite effect you were striving for.

    Let’s get one thing straight before we begin, you can not lose 3 lbs of body fat in 1 hour, not unless you cut an appendage off and that’s not an option. However, you can lose 3 lbs of overall body weight by losing water weight. Remember Biology 101, the body could be consisted of 75% water, depending on the person’s physical make up. The fatter the person the greater the difference in water weight than a muscular person, for example.

    So what we really are attempting to do is rid the body of water (fluid), which will translate into less body weight. So how do we safely do this?

    The first matter we must address is our diet, and I’m not talking just eating healthy, I’m talking eating sodium free. Salt, is the number one reason a healthy person retains water. There are other health reasons which cause the retention of water, but those do not apply in our case.

    Therefore, if we eliminate as much salt from the body as possible, the body’s resistance to losing fluid decreases making it easier to pass water weight through perspiration.

    Perspiration if you recall, is the body’s natural function to cool itself when temperatures rise above normal. Therefore, we must create heat to raise the body’s temperature and force it to cool itself by perspiring.

    There are probably many different methods, some complex such as water pills which causes a person to continually urinate, to rid the body of fluid, but we’ll use an old tried and true method. Sweating.

    Dress yourself in warm clothing such as sweat shirts and sweat pants. You notice I use the plural form of shirts and pants because you will put on layers of these clothes, at least two layers and three if possible.

    Be sure to wear a hat of some sort, preferably a winter sock hat, as the body gets rid of a tremendous amount of heat through the head. We don’t want that to occur in this situation. We want to retain as much internal heat as possible.

    Exercise vigorously for at least 10 minutes. This can be jogging, either in place or around the gym, jumping jacks, what ever you find comfortable, but which will work up a good sweat.

    After creating a good sweat, lay down and have someone wrap you in a blanket or wrestling mat. This will cause the body temperature to remain high after exercising, which will continue to extract fluid through perspiration.

    After 20 minutes, unclothe and weigh in. You most likely have lost more than three pounds, but if not, you still have time to redress, with dry clothes, and repeat the procedure.

    As with any drastic or sudden body change, there are dangers associated with this procedure. Never perform this procedure alone. Always have a coach or an wrestler with quick access to the coach, with you at all times. After making weight, re-hydrate with drinks such as Gatorade which are high in electrolytes.

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    Source by Jim Bain

    Views: 0

  • Why Are Your Customers Not Buying?

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    The messages you put in front of your potential customer once they first discover your business can make all the difference between a sale and a pass, and between a happy customer and a disgruntled one.

    If your customers are not buying, you may be missing one of these five crucial elements.

    Have You Identified a Problem or Need?

    Take the time to learn about the “pain points” or problems people generally have in regards to your specific niche market. Your entire website should have content material that addresses the needs of your target audience.

    People don’t just want to be sold to. They are busy and keen to find out about solutions that work for their problems. By producing this kind of useful content on a frequent schedule, you are putting yourself out there as an expert worth paying attention to.

    Comparing Solutions Side-by-Side

    Your prospective customer will make side-by-side comparisons with similar products. If you show the value that you offer, it can swing their choice in your favor. Tables, index charts, images, features and benefits, customer reviews and opinions, are just the kinds of information they will be looking for.

    Retargeting will keep your products under consideration as they go around the internet searching for solutions. Many top websites allow for retargeting, so your potential customers will see your product frequently as they use the internet.

    Purchasing

    When a customer buys from your website, make sure the online buying process carries forward from the page into a sales receipt they can keep. Also, send an email to thank them for their purchase. Offer support with any customer service issues and don’t offer other items for sale that they’ve already bought.

    Follow-Up and Customer Satisfaction

    You can also add real value by sending hints and tips or a quick-start guide to using the product, and so forth. These little surprise gifts and add-ons don’t cost much in terms of time and effort, but they can have a huge impact in terms of customer satisfaction, their and their long-term loyalty to your business and products.

    Request For Their Money Back

    If you do get a request for a refund within the agreed timeframe, provide it promptly and with courtesy. Do ask for a reason why they want a refund, but don’t demand it. Leave them in your customer email list, but, personalize their offers by not continuing to promote to them the item they have already decided to return.

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    Source by Jon Allo

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  • How to Deal With the Dilemmas of Gay Dating

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    Unhappy relationships, fights and breakups can mess up your mind and discourage you from dating again. But, one bad relationship doesn’t mean that you are not going to date anyone ever again. Look around, there are men out there who are just like you, and they’ve had breakups and broken hearts too. The moment you find the one who is truly in love with you, it will make you forget all those failed attempts.

    And when you do find a perfect match, many of you might have dilemmas that can break your burgeoning relationship. For this reason, you need to know what those gay dating dilemmas can be and what you can do to avoid them.

    ‘Let go’ of the past

    Every gay man has stories about ‘coming out’, childhood, parents, fear and broken hearts. But don’t let things that happened in the past affect your present or future. It was a thing of the past, so use it as knowledge & wisdom. Give a fresh and healthy start to your new relationship.

    Expensive dates when you are in different income brackets

    The difference in income can become a major cause of breakups. You have a higher income and want to plan expensive dates, and you’re ready to make all the payments. But this can sometimes offend the other person and you don’t even realize. So, you need to keep the other person’s feelings in mind and plan accordingly.

    Be a fearless gay dating guy

    First of all, you need to be yourself, one who is not afraid of dating. Even if you try to show that you are a fearless gay dating guy, if he feels that you are afraid, it means you probably really are. So, get things clear in your mind before you start dating as breaking someone’s heart isn’t good for either of you.

    Express your feelings

    Don’t hide your feelings from the person you love. Express your feelings but if you think you still need to wait for the right time, then do! Sometimes though, there is no right time to express your love, every moment is right, so just open up and don’t leave it too late. Today, a number of online sites offer gay dating tips, so take their help.

    Stop comparing

    You are special, unique, and nobody can compete with you. Stop comparing yourself with your boyfriend’s ex or anyone else as it will lead you nowhere and will just ruin your relationship.

    Communication is key

    Yes, when dating someone, you need to have adequate communication with each other. Whether you prefer to communicate via text, or calls, or in person, make sure that you have healthy conversations with each other. Also, if your mate prefers to talk over a call while you want to communicate via texts, there’s no harm picking up his call, rather than creating unwanted turmoil in a relationship.

    Be honest & open up in a genuine way

    Don’t just presume you’ll be able to be intimate with a new person on your very first date. Take your time, understand each other and then discuss if you can move further in your relationship. Only if the other person is comfortable, go ahead and make love.

    Today’s technologically advanced world helps you find a perfect match sitting at home. A number of online gay dating sites will help you search for a compatible match the easy way. Moreover, these sites sometimes also provide gay dating tips so that you can have a healthy and happy relationship.

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    Source by Sarah Scott

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  • Why Choosing an Eye Doctor Is So Important

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    Eye doctors are extremely valuable individuals because they can help you maintain healthy vision throughout the course of your life. Choosing the right eye doctor can mean the difference between healthy vision and poor vision. That is why choosing an optometrist is so important. Your eyes are your windows into the world. If you lose your sight for any reason, that window will be closed permanently. No one ever considers the possibility of going blind. But it often occurs due to sudden eye trauma, old age, or development of certain eye diseases. A good optometrist can help you address these problems quickly and effectively, and already having developed a history with one can be time-critical.

    For individuals who can see relatively well, the consequences of poor eye health might not cross their minds. But just because you see well today doesn’t mean that you will be able to see well tomorrow. Accidents happen all the time and we can lose vision simply as a result of the aging process. Even if you don’t wear glasses or contact lenses, you still need a good eye doctor because everyone should have their eyes checked on a regular basis, regardless of their past medical history. That is why choosing an optometrist is so important. If you or your children start experiencing eye complications or vision problems, you’ll want a reputable eye doctor to take care of them and help you.

    Choosing an optometrist is easy. You can start with the phone book and look up the names of different eye doctors in your area. Or, you can do a search on the Internet. If you have friends or family members who wear glasses, you can talk to them to find out which optometrist they see on a regular basis. If their eye doctor is accepting new patients, then you should be able to get in for an appointment easily. If you don’t have any friends or family members who wear glasses or go to an optometrist, then searching through the phone book or on the Internet is your next best option.

    The Internet can give you a list of optometrists and also show you how far they are from your location. For example, you can search for “eye doctors in Austin, TX” and a list of eye doctors who work in Austin will appear on the computer screen. Then it’s just a matter of scrolling through the names and deciding which optometrists are closest to you. Start with one eye doctor, and make a phone call to see if they have any available appointments. The best way to determine if an optometrist is right for you is to schedule an appointment and see for yourself. If you like the eye doctor during your appointment, then your work is done. But if you don’t like the optometrist (for whatever reason), then you can choose another one off from your list and schedule an appointment with him or her. Choosing an optometrist is a lot like choosing a mechanic – sometimes it takes a few bad ones before you find a good one.

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    Source by Roger Ubik

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