Club Janger

Rules and Best Exercises For Fast Weight Loss

2009-08-04T09:57:00.000+14:00

Losing weight is not difficult when you have the right information, at the right time, and the right tools to put it to use. I am going to give you the right information, you have to decide the right time, and the tools, in this case, are adjustable to your needs. If you will do these exercises on a consistent basis, week in and week out, then combined with a good diet, you will lose weight fast.

"To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities."

That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories.

Here are 4 Rules of Weight Loss:

Below is a step by step process for getting started.

Calculate your Basal Metabolic Rate (BMR). Basal Metabolic Rate is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.
Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.
Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out.
Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you're eating more than you're burning, (your BMR + activity is 2000 and you're eating 2400 calories) you'll gain weight. If you're burning more than you eat, you'll lose weight.

Basal metabolic rate (or BMR) refers to the minimum level of energy required to sustain vital functions such as breathing, digestion and circulation. We all need a certain number of calories to function, so it's important not to reduce your calories below your BMR when you're trying to lose weight.

Example:

Lucy's BMR is 1400 calories and she burns 900 calories in daily activity with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain one pound every 2 weeks.

This example shows how easy it is to gain weight without even knowing it. However, it's also easy to lose weight, even if the process itself can be slow. You can start by making small changes in your diet and activity levels and immediately start burning more calories than you're eating. If you can find a way to burn an extra 200 to 500 calories each day with both exercise and diet, you're on the right track.

How Much Exercise Do I Need?

Exercise is an important weight loss tool, but how much you need varies from person to person. The ACSM's weight loss guidelines suggest at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you're a beginner, start small (3 days a week for 20 to 30 minutes) to give your body time to adapt. Don't forget, things like walking, taking the stairs and household chores can burn more calories as well. Learn more about getting started with exercise.

Best Exercises For Fast Weight Loss:

Interval running: Running has the potential to burn more calories per amount of time worked than any other exercise there is. No, I don’t mean jogging. Although you can use walking, then jogging as a way to prepare yourself to be able to run in the future. Interval running is just running with short breaks in between. For example: run for 30 seconds, then take a 30 second break then repeat.
Rowing: I love rowing. Rowing is a complete body workout and can be done outside on a lake, in the comfort of your own home, or at a gym. It burns a lot of calories and builds lean muscle.
Squat Presses: This exercise is well known to trainers and athletes alike, but not to the mainstream. It is simply taking a dumbbell or a barbell, then doing a squat. As you come to the top of your squat, you press the dumbbells (or barbell) above your head and then bring it back down and repeat. This exercise works every large muscle in the body and if done with short rest periods can be a good cardio workout (gets the heart rate up).

If you really want to lose weight, and want to do it fast, then you will have to use exercise. If you do these exercises 3-5 times per week (and be sure to mix it up), then you will reach your weight loss goals.

Not only are these exercises popular exercises for weight loss, they are the 3 best exercises for fast weight loss.

CLA Dietary Supplement for Weight Loss

2009-08-04T09:09:00.003+14:00

Conjugated linoleic acids:

Decrease Body Fat
Increase Fat Metabolism
Increase Protein Synthesis

Conjugated linoleic acids also known as CLA is a dietary supplement, available (and popular) where ever such supplements are sold, consisting of a slightly altered form of omega-6 free fatty acids. CLA has been shown in several animal studies to reduce total body fat and increase lean body mass. However, in a prior randomized trial in overweight humans, no benefits were seen after 3 months of consuming CLA.

CLA are a family of at least 28 isomers of linoleic acid found especially in the meat and dairy products derived from ruminants. As the name implies, the double bonds of CLAs are conjugated.

"To the athlete looking to add more muscle and drop body fat, CLA is a unique discovery that will make accomplishing this feat easier and faster"

CLA is not a new discovery as some magazines would have you believe. However, a better understanding of its effects are leading to potential applications that are extremely new and exciting. AST Sports Science was the first company to report on CLA’s possible benefits to the athlete over two years ago, and recent studies are backing up our predictions.

Researchers from Norway reported in the American Journal of Clinical Nutrition that overweight patients given conjugated linoleic acid (CLA) experienced weight loss and favorable changes in body composition. Research Proven to Build Muscle, Reduce Body Fat, and Induce a Optimum Cellular Environment For Improved Health!

CLA was discovered by accident in 1978 by Michael W. Pariza at the University of Wisconsin while looking for mutagen formations in meat during cooking. CLA, found naturally in many animal products, consists of positional and geometric isomers of linoleic acid. The difference between the two centers around CLA’s conjugated double bonds at carbon atoms 10 and 12 or 9 and 11. The 9 cis, 11 trans isomer is considered the most biologically active form of CLA.

Although all the intricacies of CLA are not fully understood, it is widely accepted in the research community that CLA counterbalances the negative effects of linoleic acid and regulates fat and protein metabolism in animals. Pariza, director of the Food Research Institute at the University of Wisconsin said, “A growing body of data indicates that CLA is a newly recognized nutrient that functions to regulate energy retention and metabolism.” CLA can best be described as a “Growth Factor”.

Food intake efficiency! CLA has been shown in animal studies to increase growth rate through increased feed efficiency. In controlled studies, animals that had their diets supplemented with CLA increased their body protein (muscle tissue) while at the same time, had a significant decrease in body fat. This all occurred in the CLA supplemented animals while their food intake was decreased. Their lean mass increased even though they were eating less! This indicates that CLA increases feed efficiency and also points to a potent nutrient repartitioning effect.

This significant change in body composition can also be attributed in part to CLA’s effect on immune function. When CLA levels fall, interleukin-1 and tumor necrosis factor-a are involved in the accumulation of body fat. CLA has been shown to inhibit the lean tissue wasting caused by high levels of these cytokines.

Actual human studies are on the way with anticipation of similar outcomes. CLA may be the most significant bodybuilding nutrient discovered in this decade. With anti-catabolic effects rivaling even the strongest pharmaceutical compounds, CLA is a naturally occurring nutrient with the ability to help you pack on lean muscle, reduce body fat and at the same time possesses health promoting properties.

CLA occurs naturally in foods such as milk, cheese, beef, and lamb as well as many processed foods. One processed food in particular that’s high in CLA is Cheez Wiz®. But getting enough CLA from your diet for the preferred benefit would require considerable intake of these types of foods. This is not only impractical, but would also have a seriously negative impact on your metabolism due to the high caloric penalty you would pay.

Since this research has surfaced, a more economical and efficient way to get the required CLA has been devised. Through advanced lipid technology, a CLA synthesizing process allows for precision intake through premeasured softgel capsules. This allows for precise CLA intake at determined time intervals without the high calorie food consumption. Not only has CLA been shown to increase muscle mass while reducing body fat, studies have also shown remarkable anti-catabolic, antioxidant, immune enhancement, and anti-cancer benefits. Several other studies have even revealed dramatic cholesterol reducing effects. All this from a structured lipid. A “designer fat” if you would.

On average, foods rich in CLA contain approximately 7 milligrams of CLA per gram of fat. To get the amount of CLA in one softgel capsule of AST Sports Science CLA 1000, you would have to consume over 64 grams of fat! To consume the recommended intake of CLA for the desired lean muscle gain and fat loss benefits, you have to take in a whopping 579 grams of fat from foods rich in this unique nutrient. That’s over 5000 calories from fat. This is totally impractical in every sense of the word. With the development of CLA 1000, you put science and technology in your arsenal for building muscle. AST Sports Science uses “advanced lipid technology” to harness the muscle building, fat reducing, and health protecting power of CLA in convenient, easy to swallow softgel capsules. Don’t wait another minute. Start building muscle and losing body fat the safe, natural and effective way. Order your supply of AST Sports Science CLA today!

Arnold Schwarzenegger VS Ronnie Coleman

2009-08-03T08:57:00.002+14:00

Arnold Alois Schwarzenegger (The Austrian Oak)
Mr. Olympia: 1970-1975, 1980, Seven Times.

Arnold Schwarzenegger was born in Thal, Austria, a small village bordering the Styrian capital Graz on July 30, 1947. He is an Austrian American bodybuilder, actor, businessman, and politician, currently serving as the 38th Governor of the state of California.

Schwarzenegger began weight-training at fifteen. He was awarded the title of Mr. Universe at age 22 and went on to win the Mr. Olympia contest a total of seven times. Schwarzenegger has remained a prominent face in the bodybuilding sport long after his retirement, and has written several books and numerous articles on the sport.

Schwarzenegger gained worldwide fame as a Hollywood action film icon, noted for his lead role in such films as Conan the Barbarian and The Terminator. He was nicknamed the "Austrian Oak" and the "Styrian Oak" in his bodybuilding days, "Arnold Strong" and "Arnie" during his acting career, and more recently the "Governator" (a portmanteau of Governor and the Terminator, one of his film roles).

Schwarzenegger is married to Maria Shriver and has four children.

Professional Career
Pro-debut : NABBA Mr. Universe, 1968
Best win : IFBB Mr. Olympia, 1970-1975, 1980, Seven Times
Predecessor : Sergio Oliva ('69), Frank Zane ('79)
Successor : Franco Columbu ('76, '81)
Retired 1980

Ronald Dean Coleman (Ronnie Coleman):
Mr. Olympia 1998-2005, eight consecutive times.

Compilation of some videos about Ronnie Coleman and Arnold Schwarzenegger.

Who do you think it is the best?

Ronald Dean Coleman was born May 13, 1964 in Bastrop, Louisiana was married for the first time at the age of 43 to Rouaida Christine Achkar in December 2007. He also has two daughters, Jamilleah and Valencia Daniel.

Ronnie Coleman holds the record for most wins as an IFBB professional with 26 wins. He broke the previous record (held by Vince Taylor at 22 wins) in Moscow on November 5, 2004.

Coleman graduated from Grambling State University (GSU) in 1986 with a degree in accounting. While attending Coleman also played football with the GSU Tigers under famous coach Eddie Robinson. After graduation, Coleman became a police officer.

Coleman supports the Inner City Games, an organization that California Governor Arnold Schwarzenegger co-founded in 1991. He was the recipient of the 2001 Admiral in the Texas Navy Certificate Award from Texas Governor Rick Perry for outstanding achievements in bodybuilding and for the promotion of physical fitness.

Coleman entered the 2006 Mr. Olympia on September 30, 2006 with the purpose of breaking the record of eight consecutive Mr. Olympia titles, which he shares with Lee Haney, but finished second to Jay Cutler. He placed 4th in 2007 and announced his retirement from further Mr. Olympia competitions. Although stating his retirement from the Olympia stage, he still in fact may be presented on another bodybuilding stage.[citation needed]

Bodybuilding titles

* 1990 Mr. Texas (Heavyweight & Overall)
* 1991 World Amateur Championships (Heavyweight)
* 1991 Mr.Universe
* 1995 Canada Pro Cup
* 1996 Canada Pro Cup
* 1997 Grand Prix Russia
* 1998 Night of Champions
* 1998 Toronto Pro Invitational
* 1998 Mr. Olympia
* 1998 Grand Prix Finland
* 1998 Grand Prix Germany
* 1999 Mr. Olympia
* 1999 World Pro Championships
* 1999 Grand Prix England
* 2000 Mr. Olympia
* 2000 Grand Prix England
* 2000 World Pro Championships
* 2001 Arnold Schwarzenegger Classic
* 2001 Mr. Olympia
* 2001 New Zealand Grand Prix
* 2002 Mr. Olympia
* 2002 Grand Prix Holland
* 2003 Mr. Olympia
* 2003 Grand Prix Russia
* 2004 Mr. Olympia
* 2004 Grand Prix England
* 2004 Grand Prix Holland
* 2004 Grand Prix Russia
* 2005 Mr. Olympia

The Basic Straddle Step for Aerobic Exercise

2009-08-01T09:57:00.001+14:00

Learn the aerobics exercise step called the straddle and watch our aerobics expert do a basic straddle step in this free exercise video on basic aerobic steps.

You can combine 2 movements together the over the top with the straddle down. Side approach shoulder faces the bench step up as if you were going over the top but were going to sandwich in a straddle down. Step up again and continue over the bench, so up...

How to Do Low & High Impact Aerobic Exercises

2009-08-01T09:36:00.000+14:00

Learn about how to do a high impact aerobic exercise from a fitness expert in this free exercise video on high and low impact aerobics.

Build Bigger Biceps, Shoulders, Chest and Abs

2009-08-01T09:25:00.000+14:00

Free Weight Training and Discover How to Build Bigger Biceps, Shoulders, Chest, Back, Abs and Legs. Michael Ferencsik Is A Top Natural Bodybuilding Champion And He Uncovers The Secrets To His Success!

Bodybuilding Exercises, Blasting Your Biceps

2009-08-01T09:09:00.000+14:00

Everyone wants big guns, arms that display the endless hard hours you put into the gym on a weekly basis. As a bodybuilder I'm sure you agree having big biceps that lack detail and vascularity is like having a gun with no ammunition. Try these two exercises in this video that will help keep your arms fully loaded at all times and Blast your Biceps into Oblivion!

Arnold Pumping Iron Schwarzenegger Training

2009-08-01T08:09:00.002+14:00

Arnold...pumping iron Schwarzenegger was born on July 30, 1947 in Thal, Austria, a small village bordering the Styrian capital Graz, and was christened Arnold Alois Schwarzenegger.

In 1967, Schwarzenegger competed in and won the Munich stone-lifting contest, in which a stone weighing 508 German pounds (254 kg/560 lbs.) is lifted between the legs while standing on two foot rests. Schwarzenegger has said the following on his size: "During the peak of my career, my calves were 20 inches, thighs 28.5 inches, waist 34 inches, chest 57 inches, and 22-inch arms."

In a full squat (buttocks close to ground) Schwarzenegger had a personal record of 181 kg/400lbs, for twelve repetitions.

Schwarzenegger's goal was to become the greatest bodybuilder in the world, which meant becoming Mr. Olympia. His first attempt was in 1969, when he lost to three-time champion Sergio Oliva. However, Schwarzenegger came back in 1970 and won the competition, making him the youngest ever Mr. Olympia at the age of 23, a record he holds to this day.

He continued his winning streak in the 1971 – 1974 competitions. In 1975, Schwarzenegger was once again in top form, and won the title for the sixth consecutive time, beating Franco Columbu. After the 1975 Mr. Olympia contest, Schwarzenegger announced his retirement from professional bodybuilding.

Months before the 1975 Mr. Olympia contest, filmmakers George Butler and Robert Fiore persuaded Schwarzenegger to compete, in order to film his training in the bodybuilding documentary called Pumping Iron. Schwarzenegger had only three months to prepare for the competition, after losing significant weight to appear in the film Stay Hungry with Jeff Bridges. Lou Ferrigno proved not to be a threat, and a lighter-than-usual Schwarzenegger convincingly won the 1975 Mr. Olympia.

Schwarzenegger came out of retirement, however, to compete in the 1980 Mr. Olympia. Schwarzenegger was training for his role in Conan, and he got into such good shape because of the running, horseback riding and sword training, that he decided he wanted to win the Mr. Olympia contest one last time. He kept this plan a secret, in the event that a training accident would prevent his entry and cause him to lose face. Schwarzenegger had been hired to provide color commentary for network television, when he announced at the eleventh hour that while he was there: "Why not compete?" Schwarzenegger ended up winning the event with only seven weeks of preparation. After being declared Mr. Olympia for a seventh time, Schwarzenegger officially retired from competition.

Schwarzenegger has admitted to using performance-enhancing anabolic steroids while they were legal, writing in 1967 that "steroids were helpful to me in maintaining muscle size while on a strict diet in preparation for a contest. I did not use them for muscle growth, but rather for muscle maintenance when cutting up." He has called the drugs "tissue building."

In 1999, Schwarzenegger sued Dr. Willi Heepe, a German doctor who publicly predicted an early death for the bodybuilder, based on a link between steroid use and later heart problems. Because the doctor had never examined him personally, Schwarzenegger collected a DM20,000 ($12,000 USD) libel judgment against him in a German court. In 1999, Schwarzenegger also sued and settled with The Globe, a U.S. tabloid which had made similar predictions about the bodybuilder's future health. Schwarzenegger was born with a bicuspid aortic valve, an aortic valve with only two leaflets (a normal aortic valve has three leaflets).[30][31] As late as 1996, a year before Schwarzenegger's open heart surgery to replace this aortic valve with a human homograft valve, Schwarzenegger publicly defended his use of anabolic steroids during his bodybuilding career.