Monthly Archives: March 2018

Improve Your Fitness

All over the world people are increasingly conscious of health. We can rest on the fact that the most important things in life is to keep in shape and to lay out, in a sense enjoy things in life. Keeping fit means recapturing the days of your youth and the enjoyment of life in those days. A man would do anything for the sake of keeping himself young. Despite all types of treatments and surgeries which is a booming market, people continue to trust the natural believe of remaining fit, i.e., by exercising regularly and maintain a workout routine. It is very necessary to train, which takes care of all aspects of a good body.

There are various benefits derived from regularĀ training fitness. Workouts succeed in relation to the physical needs of the body, if regularly observed, your body will obtain the desired shape. Major benefits of training programs are reducing the weight of a bulky body to the right proportion and increasing power in the body. That translates into a lower risk of diseases, helps reduce body fat and finally gives the body an attenuated form. Not only this but workouts helps with depression and insomnia by helping improve how you feel physically and spiritually. Increase self-esteem and get more energy to the body with workouts and fintess.

Fitness training also helps to increase the metabolism of the body, which means with more muscles, more calories in the body are used. The training helps to increase the shape of the muscles of the body, that increases the need to burn calories. To maintain metabolism levels we may opt for training fitness and some aerobic activities. Exercising not only helps maintain a strong and toned look but also contributes to maintain peace and mental content. It also helps reduce the symptoms of menopause, heart disease and maintains the level of cholesterol. And it gives the body a more attenuated look and feel, which not only looks strong but is stronger than it looks.

Weight Lifting Workouts

It doesn’t matter how serious you tend to be around your weight lifting workouts, you will never get almost any improvement unless you discover how to use a good weight lifting eating plan which matches the specific macronutrient standards your body structure requires while experiencing the transformations elicited by strenuous resistance training. When you add a proper diet program to your established weight lifting workouts and regimen, you’ll nurture your own muscles using the proper vitamins and nutrients at the correct time intervals for solid muscular tissues regeneration and as a result lean muscle gains. Below are several recommendations for putting together your weight lifting diet.

Protein

This very nearly is evident, however as the human body is determined to be composed of around 50,000 distinctive amino acids, its function is of gross importance. In order to create human muscle, your system needs enough protein intake. We are certainly not referring to the encouraged day-to-day allowances here. We’re discussing consuming 1.7 to 1.8 grams of protein for every kg of human body mass every day. This is more than the suggested day-to-day allowance of 0.8 grams for each kg, nevertheless, scores of new research studies show that active people require much more protein than sedentary persons.

You may vary the varieties of proteins which you take in at each scheduled meal, nevertheless, the most beneficial guideline is to use easily digestible varieties of protein such as whey just prior to and immediately after working out and after that plan to consume a blend of meat and plant proteins at your staple dishes. It can also be beneficial to include some type of very easily digestible protein immediately upon getting out of bed in the morning.

Drinking water

Perhaps the most typically ignored nutritional requirements for bodybuilding and weight routines is the addition of huge amounts of water for the weight training diet plan. Traditional knowledge in competitive bodybuilding has ingrained many bodybuilders with the mentality that water is wicked and contributes unwelcome bloat to normally excellent muscle definition. While this may be legitimate immediately prior to bodybuilding competition, the average athlete requires ample water intake to support your human body in removing the free radicals in your tissue cells that may prevent sufficient muscle mass regrowth. Water essentially helps to reduce the toxicity which inhibits progress.

Timing

The last incredibly important element in setting up your diet involves the consistency and portions of your daily meals. Ideally, you should space your own daily meals out into reduced servings of around 6 or 7 frequent dishes during the day. Once more, the foundation of the food products within these types of portions may be dictated by where the weight lifting workouts fit within the day time.

Avoid These Top 5 Workout

Do you know the health and fitness industry is plagued by an over abundance of workout myths? A myth is a fiction or half truth, especially one that forms part of an ideology. Rob tells Jen about a new fitness program that is suppose to deliver amazing results; Jen tells Ted, and Ted then tells Pam, but only half of what Rob said. Confused? Just image how confusing Rob’s “cutting edge” theory has become. And the funny thing is, Rob made this up by telling people they will lose 3 inches
from their bellies, and hips by holding their breath for 30 seconds. Rob, without any scientific backing, dreamed this all up.

The sad thing is most people believe what they hear from so-called uninformed myth spreaders. After consulting with thousands of people, I have heard every possible workout myth known to man, and continue to de-bunk myths daily. Listed below
are my all time 5 favorite workout myths. Always look for the science and logic behind what people claim. Don’t automatically assume it is true unless studies back it, or specific quantitative results are shown.

After reading my 5 workout myths, you will be able to finally protect your own workout results, and share the fitness truth with others.

Myth 1 – Doing crunches, or abdominal work will decrease fat in the stomach area
(If you do thousands of crunches, then you will have a flat stomach.)

This is what some infomercials preach. They state you can obtain a flat, beautiful, stomach by using their simple ab machine. All you need to do is exercise 2 minutes per day,
and voila!

Please note, dear reader, you can’t SPOT REDUCE! By doing a specific exercise for a certain muscle does not make fat suddenly vanish. Fat is lost over time by burning
more calories than the body consumes on a regular basis. Fat will then disappear throughout your entire body, and you don’t have control of where it comes off. Doing a certain exercise for a specific muscle will only guarantee a stronger, more fit muscle.

The SECRET keys to fat loss are decreasing caloric intake, increasing activity for an extended period of time, and incorporating a workout of strength, cardio, and flexibility.

Myth 2 – Lifting heavy weight for 8-12 reps will build big muscles (especially women.)
You should lift very light weights and do a lot of reps, 20 +.

This is one that NEVER seems to go away. It keeps coming back to haunt me again, and again, and again. Ladies, doing heavier weights WILL NOT suddenly turn you into the Incredible Hulk. Your objective should be to maintain, or slightly increase your fat burning lean tissue. In order to do this you must increase the intensity of the exercise by elevating weight, number of reps, or decreasing rest time between sets.

If you increase intensity regularly, you will see good results. If you do not, you will get the same results you have been getting. Increase the intensity until you are happy
with the progress you have made, and then maintain the same intensity level.

Women, generally, don’t have the physiological make-up to develop big muscles unless they use steroids, and train with gut busting intensity. Most men workout a lifetime, and won’t build big muscles. Ladies, please don’t worry; challenge yourself in the gym.

Here is a valuable free resource to help you stay informed of the health, and fitness trends by letting you know what works, and what doesn’t.

Memory For Fitness and Weight Loss

When you start to think about the reasons why people don’t make the time to exercise, everything begins to sound like one excuse after another. But, if you take a closer look into the true psychology behind what is keeping people from getting their fitness in full swing; excuses are not the problem.

As a matter of fact it’s gone beyond the ideas of inconvenience. It’s gone past the point of laziness. It’s gone past the point of excuses. It’s gone past the point of not having built a habit or having built a habit of not exercising. It has progressed beyond any and all of those stages. The concept of exercise and healthy habits has declined so much (an actual retrogression) that people have legitimately hard-wired their minds to avoid exercise.

And this situation creates a significantly bigger and almost insurmountable obstacle to overcome, because the typical “motivational” or “convenience” approaches or solutions used by the fitness industry lack the finesse to overpower the human mind. Hence why most every exercise program fails and the individuals that purchase them never receive the intended results.

The programs do in fact fail the people that buy them.

It is not a simple matter of ‘motivating” people or making the workouts “convenient” to do based on time or location. It is so much bigger and deeper than that. The standard fitness program is designed from it’s inception to cause failure on behalf of the majority of people who buy them.

Why? Because the mind is no longer wired to receive that type of stimulus. It is not ready to fire off all of those connectors or sustain the mindset of exercise and healthy eating and a wellness lifestyle.

This is a problem that cannot be solved with “mind over matter” or cognitive thought or forced discipline. The type of memory needed to reinforce a repetitive lifestyle, has either never existed or the memory that has been built when it comes to fitness and health is bad or negative and counter productive.

The solution? You need to rebuild, replace or install a new memory.

You need to install a memory of exercise and health. This way when the time comes during the day for you to exercise, you won’t find yourself trying to work your way out of your workout.

By installing this new memory of health and fitness you will be propelled to continue to workout and eat correctly because this new memory dictates, “this is who you are… working out is what you do.”

The problem is that this memory has to be created instantly. This new memory has to be created with the same process that creates every memory you have. And this is the reason why most people that buy exercise and workout programs, equipment, gym memberships, DVD’s and weight loss pills and potions; end up quickly quitting and returning to their “old ways” of wellness, regardless of how much money they’ve spent or how advanced the breakthrough being branded.
The approach of the entire fitness world is “physical” in nature, with the idea of “psychology” as a simple emotional effect to motivate you.

This approach doesn’t help to correct the main problem that I have previously described.

The entire purpose of the industry is to create an environment that is conducive to people exercising and becoming fit. The “physical” only approach can’t correct the real deep down “psych” problem.

These products and programs not only leave their buyer deflated and disinterested in their products and exercise, but it leaves them feeling negative about fitness in general. It also actually reinforces their current mental state because these so-called solutions are perceived as yet “another thing” they bought, that got their hopes up only to find it quickly end in failure.

This “physical” only approach is perceived mainly as a way for these “celebrity instructors” to aggrandize themselves in the media and marketplace. The true benefit to the marketplace is never a central consideration when creating these programs.

Michael Banks with his Body By Banks program stands apart from the entire industry and corrects this inaccurate dynamic that has been perpetuated for years.

The Michael Banks method is different. He approaches fitness and wellness “first” from the psychological side and builds what I call “psych-traps” into the actual workouts in the form of verbal expressions, exercise movements, and the way he structures and schedules the actual workout.

Since a person who doesn’t exercise either has no memory or a bad associative memory when it comes to exercise, health or fitness, Michael Bank’s unique approach (which you would never notice conscientiously, but the results prove it to be true) instantly builds or re-builds those neuro-connections and gets all of them firing within seconds of turning on his DVDs. In short, his “fitness therapy” approach instantly builds a memory that says, “I love to exercise, this is fun, I can do this! This is who I am.”

This allows the mind to desire and want to repeat this feeling, thereby repetitively doing the workout, weight is lost and the person’s life changes forever.

*All of this happens in 10 minutes… in the first DVD, which is during the most critical memory building stage of the mind called “the Chalkboard Phase” which is where we are installing hard and permanent memory into the hippocampus, which is the hard drive of the mind.

Listed below are a series of “psych traps” that Michael uses during the first workout DVD called Total Body Transformation. Read them, then do the workout and see if you recognize them. Better yet, pay attention to how you feel from the beginning of the workout to the end and see if you too don’t get caught in his “trap”.

Before I explain the actual “Psych Traps” Michael uses during his workouts, let me first explain your brains actual process for building a memory. This is important to understand because it will easily illustrate why Michaels programs create the type of results I have describe in the before mentioned text.

Your Brains Process of Building a Memory

0.2 seconds: Attention
Attention causes the neurons that register the event to fire more frequently. Such activity makes the experience more intense; it also increases the likelihood that the event will be encoded as a memory.

0.25 seconds: Emotion
The emotional information increases attention. The emotional information from a stimulus is processed initially along an unconscious pathway that leads to the amygdala; this can produce an emotional response even before the person knows what they are reacting to, as in the “fight or flight” response. Pre-cognitive decision making.

0.2-0.5 seconds: Sensation
Most memories derive from events that included sights, sounds and other sensory experiences. The more intense the sensations, the more likely it is that the experience is remembered.

0.5 seconds -10 minutes: Working Memory – “Chalkboard Phase”
Short-term or “working” memory is like text on a blackboard that is constantly refreshed. Working memory is thought to involve two neural circuits around which the information is kept alive for as long as it is needed. One circuit is for visual and spatial information, and the other for sound.

10 minutes-2 years: Hippocampal processing
Particularly striking experiences cause neural activity that loops around coiled layers of tissue; the hippocampal neurons start to encode this information permanently by a process called long-term potentiation. The strongest information “plays back” to the parts of the brain that first registered it.

2 years onward: Consolidation
It takes up to two years for a memory to become firmly consolidated in the brain; the neural firing patterns that encode an experience are played back and forth between the hippocampus and the cortex. This prolonged, repetitive “dialogue” causes the patterns to be shifted from the hippocampus to the cortex. The dialogue takes place largely during sleep.

The Body By Banks Psych-Traps

Here are some of the things you might notice during a workout with Michael banks. I will explain the significance of each of these “Psych Traps.”

“Only 10 minutes!” – Michael keeps repeating this phrase throughout the workout. The result is that your mind remembers that the workout is short and sweet and can be fit anywhere into your day. Many times when people are just watching the workout the response is, “Hey… I could have already been halfway through!” They then immediately get up and start doing the workout.

In addition, the number 10 has certain symbolism. It is one of 4 perfect numbers (3,7, 10, 12) It also is symbolic of completeness and order and that they cycle is complete. It is the same number as the number of fingers and toes. Since the beginning we have grown up using our fingers to count. This is our simple math. Being able to use that kind of associative memory is a great “psych trap” for helping us feel that working out and being fit is childlike simple and easy.

10 repetitions per exercise – Based on the same symbolism, which repetitively reinforces the ease and simplicity of the program.

“Fun and simple” – Michael mentions the word fun and or simple at least 17 times in the first DVD workout. This is more than one repetition per minute. He keeps verbally repetitively reinforcing that this IS fun and simple. You are starting to see that Michael is using all of the senses to get all of your neuro-connections firing at the same time. This more easily reinforces and builds a new memory of fitness success or replaces a bad one.

“Relax!” – The word relax doesn’t seem to fit into a workout program. As a matter of fact most programs are doing the exact opposite. Yelling at you to “get off your butt!” These typical instructors are similar to an old school, hard-nosed Marine drill sergeant. Not effective at all for the majority of the marketplace. By telling you to “relax” your mind has hard wired memories attached to the word “relax”, and it instantly brings up the feelings of relaxation, which allows you to not feel like you are working hard when you actually are. It’s a more advance version of reverse psychology plus distractionary technique.

“You and I, everyday” – This is so personable of an approach that it helps people feel that Michael is there for them… there with them, supporting them everyday. He is talking to you saying, “I am here with you. It’s you and I… every day!”

“Wait! Stay there!” – This is a great technique that keeps you off balance psychologically and creates a push and pull situation in the mind. Several times during the workout right when Michael’s got you excited and you are ready to move to the next exercise… Michael tells you “Stop! Wait! I know you’re excited…” This verbal “psych-trap” reinforces the concept of relax and take your time, don’t push yourself and at the same time, makes you even more, want to push on. It’s brilliant!
“Take a seat!” – This is one of the biggest “psych-traps” used in Michaels programs. He uses this 6 times in his first DVD workout. From our earliest days we have heard the words, “Take a seat.” From our teachers, to any meeting or one-on-one situation where we are being instructed, we have heard the words, “Take a seat.” And every time we heard those words, we took a seat and we heard our minds say, “great… time to relax.”

Our minds are hard wired and our long- term memory that send chemicals to the brain that makes you feel like it’s over it’s time to chill or relax. An even more advanced version of reverse psychology and a distractionary technique. It makes the workout go by extremely quick and make you feel like you didn’t really workout at all. Then a little later that day, or the next morning… you start to realize, “Hey! I did workout! Let’s do that again!”

This is just a few of the “psych-traps” that Michael Banks uses in his fitness programs. His background in psychology really shows when you start to understand the breakdown of his unnoticeable approach to helping you create the kind of healthy life you desire. He truly is the best in the business.