Monthly Archives: February 2017

What Are the Best Fitness

The term “fitness workouts” is often misleading. While many believe that fitness workouts refer to anything that assists you in keeping yourself fit, the correct meanings are somewhat different. By definition, fitness workouts are those kinds of physical activity or workout that “when combined with well-balanced, recommended diet” will help you lose weight and extra body fat in the optimal time frame.

To better understand the term, consider the following examples of some recommended fitness workouts which, when combined with healthy diet, will help you lose weight fast and significantly:

1- Running (or jogging)

2- Brisk walking (one that makes you sweat profusely)

3- Playing football, soccer or any sport that involves running and intense physical activity

4-Swimming (an excellent fitness workout)

5- Treadmill / elliptical (cardio) exercise

Why they are so important?

Weight loss experts, dietitians and nutritionists are now of the unanimous opinion that any diet plan or fitness program (no matter how strong and famous it is) would not work alone until and unless it is implemented and practised in conjunction with regular fitness workouts such those mentioned-above. So, the million dollar question is; what’s so special about these workouts?

Well, the main significance of these workouts is actually hidden in the fact that they greatly enhance the weight reduction process and fat burning effect of the diet consumed on daily basis. In other words the weight, that you would lose in one month by diet alone, can actually be lost in a period as short as two weeks by performing the recommended fitness workouts along with following a specific diet schedule.

How do fitness workouts work?

Almost all of the fitness workouts work by increasing the rate of the burning of dietary and body fat. In other words, such workouts tend to increase and speed up the rate of metabolism which eventually leads to faster calorie burning and greater calorie expenditure. As a result of this increased calorie burning, you lose more weight at a faster speed. On the other hand, at the same time, because of the weight loss diet you’re on, you are already eating less. Therefore, this dual mode of action of fewer calorie consumption plus greater calorie expenditure leads to the overall weight loss effect.

How to get the maximum out of these workouts?

One of the best ways to intensify and maximize the effects of fitness workouts is to perform them in conjunction with the use of some recommended diet or herbal supplement. Studies and clinical data have proved that using a proven herbal weight reduction supplement along with regular weight loss workouts can actually help you maintain optimal body weight, figure and shape on permanent basis.

Effective Home Workouts

Many people think that creating a home workout gym is either too intimidating or too costly. So, often they instead invest their money in a health club membership not realizing that for the same amount of money (or even less) they can create a very effective gym right in their own home.

For an effective home gym, all that is required is a little bit of planning. Don’t fall into the trap of purchasing random fitness equipment because of fancy advertising for the latest infomercial fad or the great “sale” at your local fitness store. That type of purchasing leads to a house littered with equipment that’s only use is as a clothes hanger or dust collector. This often happens because the equipment is either useless, poorly constructed or quickly loses its value because it doesn’t progress with your fitness level.

To avoid having a basement filled with expensive dust-collecting equipment, keep these points in mind when making a purchase:

  1. What are your fitness goals?
  2. How often do you realistically think you will use the equipment?
  3. What fitness level do you expect to be at in 3, 6, 9 months?
  4. Will the equipment meet your needs as you get more fit (at the 3, 6, and 9-month marks)?
  5. Does the equipment offer enough variations in use that you can change your workouts frequently to prevent your body from hitting a plateau?
  6. Will you enjoy the exercises or will you quickly grow bored of them?
  7. And, of course how much can you afford?

Once you have answered all of the above questions then you are ready to make some purchasing decisions. Of course, how much you can afford to spend may dictate what you can actually purchase. Don’t get discouraged. For as little as $100, you can have a very effective total strength training home gym. Even for as little as $35, you can create an effective workout that will tone your entire body.

Regardless of what your fitness goals are, there are a plethora of equipment options to consider. For building muscles and/or toning-up you can choose from free weights, selectorized machines, resistance bands, benches and even no-equipment. For cardiovascular improvements (e.g. running, walking, etc), there are even more options. They range from treadmills, to elliptical trainers, to bikes and beyond. So, answering the previously mentioned questions is very important.

To help make your decision easier, below are several recommendations based on costs and needs, along with benefits of the exercise equipment.

If you want to create a gym that will provide you with a total body workout (cardio, strength and flexibility) and you have a budget of at least $1000, consider the following recommendations:

  • Treadmill – The best option for cardiovascular equipment because it can be used for running, walking, and even some leg strength training. Plus, workouts can continually be varied based on speed, incline, even direction. And, it easily progresses as fitness levels improve.
  • Full dumbbell set with weights ranging from 5 pounds to 50+ pounds. – Great for light toning, to intermediate strength training to building muscles. Less expensive than selectorized machines and usually provides more flexibility and variety in workouts.
  • Fitness Ball – Provides exercise options for toning, strengthening and stretching.
  • Resistance Band – Provides another option for strength training. Can alternate use with free weights for a great challenge that will help prevent plateaus.
  • Step Bench – Can be used for both cardio workouts and strength training workouts.

If you want a home gym specifically for building muscles (or just can’t afford cardio equipment), and can afford at least $100, consider the following recommendations:

  • Dumbbell set.
  • Fitness Ball
  • Resistance Band
  • Jump Rope – Offers very challenging cardiovascular fitness workouts at a very low price.

If you want a total body home gym but can only afford less than $100, consider the following recommendations:

  • Three dumbbells sizes (e.g. 5, 10 and 15 pounds)
  • Resistance Band
  • Jump Rope

If you are limited to purchasing just one very affordable piece of equipment, consider buying a Fitness Ball. As mentioned above, it provides many different exercise options. With the ball you can get an upper body workout, a lower body workout, very challenging abdominal workout and a stretching/flexibility workout. And, you can get all of this for around $35.

Also, don’t underestimate what you can do with things that are already in your house, like stairs, a chair, milk jugs and others. There are a lot of exercises that require no equipment at all. For example, push-ups, tricep dips, squats, calf raises, etc. You can even create your own “weights” through milk jugs filled with water or sand.

As you can see, there are a lot of options available for creating a home gym that will meet your individual needs and will provide a lot of workout variety. Even on a shoestring budget, you can still make a wise purchase that will be invaluable in helping you get more fit and healthy. And, you’ll enjoy all the benefits of working out at home.

What are the benefits of working out at home? Well, here are some highlights:

  • No wasted time driving to and from a fitness club
  • No waiting in line to use the equipment
  • Workout on your schedule, rather than just when the health club is open
  • No expensive monthly membership fees or long-term contracts
  • Motivation to workout as you pass by the equipment every day

Of course, you will need previous knowledge of how to use your home equipment or you will have to be willing to learn. But, it’s not difficult. Most equipment will come with basic instructions and a few sample exercises. You may want to enlist the help of a professional to provide additional exercise options and guidance that will ensure that you get the most out of your fitness equipment through every fitness level stage.

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.