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  • Bodybuilding Tips on How to Avoid Overtraining

    By Travis Steffen on Tuesday, June 30, 2009 1 comment

    bb2imagesPeriodically I’ll be posting some bodybuilding (muscle building) tips in order to help you achieve the best possible results from your training efforts. These muscle building tips will include what to do and just as importantly what not to do.

    Overtraining is one of those ‘not to do’s’ yet it’s something I see quite frequently. So many athletes adopt an ‘all out, balls to the wall’ (pardon the language) attitude towards their workouts and end up experiencing the  effects of overtraining syndrome. The theory of working harder, longer and more frequently for increased gains sounds logical enough, but without adequate rest and recovery you’ll actually end up regressing.

  • Foods that Burn Fat

    By Travis Steffen on Tuesday, June 30, 2009 1 comment

    14imagesIf I told you that there are a wide variety of foods that burn fat, would it sound too good to be true? It just so happens that there is sufficient evidence to support the statement that certain edibles can be considered fat burning foods. The list of the best fat burning foods consists of a variety of nutrient dense, heart healthy, unprocessed, delicious chow with a variety of flavors and textures. I doubt it will come as a surprise that pizza, chocolate and cheesecake are missing from the recommendations.

  • Bodybuilding Supplements – Does Creatine Work?

    By Travis Steffen on Monday, June 29, 2009 4 comments

    crimagesWhen it comes to the best muscle building or natural bodybuilding supplements, creatine is basically the gold standard. Creatine is supplemented in the diets of many bodybuilders for numerous reasons such as speeding up recovery rates, improving performance and increasing energy.

    What is Creatine?

    Creatine is a naturally occurring compound produced by our bodies, used to supply energy to our muscles. It is produced in the liver, kidneys and pancreas, then transported to the muscles through the bloodstream. Once creatine reaches the muscles it is converted into creatine phosphate which is used to regenerate the supply of Adenosine Triphosphate (ATP) . Simply put, creatine increases the amount of energy that is available to our muscles, potentially allowing us to work harder and/or longer. By increasing the intensity, effort and volume of our workouts, over time we can generate more muscle mass.

  • A Tight, Firm Butt With One Exercise!

    By Travis Steffen on Sunday, June 28, 2009 3 comments

    buttimagesAs women, most of us aren’t totally satisfied with the appearance of our backsides. Perhaps yours is too flat, too big, too round, not round enough, too jiggly, too small, out of proportion or just simply not shapely. Whatever our personal frustrations may be, we’re constantly searching for the latest, most effective butt exercises that will answer our prayers for that elusive tight, firm butt.

    Women tend to carry excess fat in the hips, thighs and buttocks so the bum is often a problem area for even the leanest of the lean. While we know that specific spot reducing is not possible, there are some great butt exercises that can tone and tighten the gluteus maximus, improving the look and shape of our rear ends.

  • Compound Exercises Best for Muscle Building

    By Travis Steffen on Wednesday, June 24, 2009 No comments

    squatimagesIf you’re looking through muscle building workouts or bodybuilding programs, you’ll most likely notice a combination of isolation and compound exercises.

    Isolation exercises are simply that. They isolate a particular muscle group through the movement of a single joint. Some examples would be the leg extension, where the only joint in motion is the knee, working the quadriceps. Hammer curls isolate the bicep through movement of just the elbow. The lateral raise isolates the deltoids through movement of the shoulder.

  • Complete Protein and Muscle Building Nutrition

    By Travis Steffen on Wednesday, June 24, 2009 2 comments

    ibbmagesWhen it comes to muscle building, nutrition should be considered just as important as your muscle building workouts. Carbohydrates and fats play an important role in the muscle building diet but ensuring you consume adequate, high quality, complete protein needs extra attention.

    In order to consistently build muscle, your body needs to be in a state of positive nitrogen balance. Nitrogen is a chemical element found only in protein. Maintaining a positive nitrogen balance means that you are retaining more protein than you are using.

  • The Best Time to Workout for Weight Loss

    By Travis Steffen on Tuesday, June 23, 2009 4 comments

    i2magesOf course we know that committing to a well designed exercise routine plays a huge role in how effective our weight loss program is. The best weight loss programs generally recommend a combination of cardiovascular (see cardio exercises) and resistance training (see weight lifting exercises) at a minimum of 3 to 4 sessions a week.

    I am often asked what time of the day is the best time to workout. That entirely depends upon the individual. In order to reap optimal benefits from your weight loss exercise routine, you’ll need to schedule your workout for a particular time of the day when you know you will be feeling wide awake, energized and ready to focus entirely on the workout without interruption.

  • Sleep Plays an Important Role in a Successful Weight Loss Program

    By Travis Steffen on Sunday, June 21, 2009 1 comment

    Don't you wish you could sleep this soundly?

    Don't you wish you could sleep this soundly?

    An effective weight loss routine relies on a number of factors. An overall reduction in calories and a commitment to regular exercise are often the two main priorities of most weight loss plans. While obviously these are crucial factors, there are other somewhat surprising components that contribute to the success of a healthy weight loss program.

    Perhaps just as helpful in fat reduction is the quality and quantity of the sleep we allow ourselves. Even the best of the best weight loss programs will stall or perhaps fail if we don’t get adequate, restful sleep.

  • Are Anti Cellulite Creams and Lotions Worth the Hefty Pricetag?

    By Travis Steffen on Thursday, June 18, 2009 No comments

    cellimagesWhat is cellulite? Of course most members of the fairer sex know that cellulite is the cause of the orange peel looking skin covering our bums, the cottage cheese appearance of our thighs and the lumps and bumps adorning our ripply hips.

    The term cellulite was graciously introduced to us by the cosmetics industry during the 1970s, after which countless products were marketed as anti cellulite remedies. Women all over the world wanted to know how to get rid of cellulite and that remains the same today. In the last 40 years women have spent billions of dollars on useless cellulite creams, lotions and treatments. There are countless products popping up all the time, including everything from special loofah sponges and anti cellulite vitamins to body wraps, spa treatments and cellulite massage.

  • A Successful Weight Loss Story to Inspire you

    By Travis Steffen on Wednesday, June 17, 2009 14 comments

    30imagesSuccessful weight loss stories can offer us the inspiration we desperately need during those times when we’re lacking the necessary discipline and motivation  required to follow our program.

    Anytime we come across an amazing weight loss success story, it tends to give us a little nudge in the right direction. When you experience those “I give up” or “I just can’t do it” days (and we all do) you need a little something to light a fire under your butt and get you off the couch.

    I’m going to share one of those successful weight loss stories with you about one of my clients that most of you will no doubt relate to.

    One year ago, almost to the day, Wade came to see me for a consultation. He was 37, married with 3 children and had a very busy, very stressful, time consuming career as the owner of a real estate company. Even though Wade is one of the most positive, upbeat men I have ever had the pleasure of knowing I could tell he was frustrated with his weight and level of fitness. The scale was working its way up to 300 pounds, causing him to feel  physically drained and less than thrilled with his physique. After all, he was a young man with a beautiful wife and 3 very energetic kids, so of course he wanted and needed, more energy.  He required enough energy to get him through long work days and frequent business trips, yet still be able to come home and enjoy time with his family.