What Makes A Champion?

!±8± What Makes A Champion?

It is said that without faith, man has nothing. Amen brother. It took me much trial and error to discover this very basic fact of physical culture, but it's true. All you have to do to discover if I'm right or wrong is to study the thought patterns or psychological traits of successful people. Personally, to me a champion is anyone, man or woman, young or old, who decides to take control of their life and change their physical health and well being forever.

In fact, I draw a great deal of inspiration from people who have overcome handicaps and misfortunes. I have read articles about people who have lost a limb and still compete in bodybuilding contests, climb mountains, compete in triathlons, weight lift, run track, drive race cars and motorcycles, hang glide, snow and water ski, and participate in just about any other sport or physical endeavor you can imagine. The heroic efforts of these folks are a miraculous lesson for all of us, especially when most able-bodied people can't find the motivation to get their butts off the couch and exercise.

The Starting Point Of All Champions

A DEFINITE GOAL:

In order to achieve anything in life, you must know what it is you want to achieve. If you want to gain more muscle tissue and lose some body-fat you must be specific. Having a vague picture of how you want to look will bring you vague results. You must have a definite goal of how you want to look and feel in 2, 6, 10, and 12 months from today! Be specific and write it down on paper. In 2 months time I want to lose 14 pounds of fat and gain 10 pounds of solid muscle. I want to fit into a 34" waist size pants and wear my favorite tank top with pride. I want to have a nice tan and feel terrific about my appearance and health each and everyday for the rest of my life. Now this a definite goal that you can visualize in your mind's eye and get physically excited about achieving.

DEVELOP A PLAN OF ACTION:

Determine exactly what you plan to do in order to achieve your goals. (There is no such thing as "something for nothing.") Forget all the get-fit-quick miracle potions and pills. Forget all the latest and greatest training machines and break-through training strategies. Focus on achieving your goals with tried and true proven methods of weight resistance training, sensible cardio work, and good old-fashioned natural, healthy foods. If there ever was a secret for getting and staying in shape, exercise, healthy eating, and proper rest is it!

ESTABLISH A DEFINITE DATE:

When do you intend to look and feel the way you want to? Set a date for achieving the desired look and healthy body you want to possess. Just saying I want to be 10 pounds lighter puts no action into motion. You must have a definite time limit for the achievement of your goals or you'll never be motivated into action. You'll keep putting off what needs to be done.

WRITE IT DOWN ON PAPER:

Write out a clear and concise statement of the way you want to look and feel, name the time limit for acquiring it, state what you're willing to give up for achieving the goal, and describe clearly the plan you'll use in attaining your goal. Writing your goal down on paper solidifies your goal and plan and brings it to life.

READ YOUR STATEMENT EVERYDAY:

Reading your goal each and everyday is the only sure-fire way to keep on track. I like to read my goals first thing in the morning and right before I go to bed. I first started implementing this procedure while training for my first bodybuilding contest. After the first 3 weeks I started feeling like I could win the contest and really believed in myself. Six weeks later the victory proved my feelings were right.

Your Championship Blueprint For Success!

It is important that you follow the instructions described in the five steps. It is especially important that you follow the instructions in the fifth step. The more you read your goals and plans to yourself, the stronger the belief in yourself will grow. This I have proven with others and myself many times over. Here is a blueprint that you can use to build the kind of body you desire. This plan is for someone trying to gain muscular weight while losing body-fat. Just tweak the days of training and eating schedule to fit your personal lifestyle.

Monday / Friday Weight Training Schedule

Be sure to thoroughly stretch and warm-up the muscles.

MUSCLE GROUP TOTAL SETS TOTAL REPS SUGGESTED EXERCISES

CHEST 5 WORK SETS 12-10-8-7-7-REPS INCLINE BENCH WITH BARBELL

SHOULDERS 5 WORK SETS 12-10-8-7-7- REPS STANDING PRESS W / DUMBBELLS

BACK 5 WORK SETS 12-10-8-7-7- REPS BENT-OVER DUMBBELL ROWS

BICEPS 3 WORK SETS 2-10-8-8 REPS BARBELL CURLS OR DUMBBELL CURLS

TRICEPS 3 WORK SETS 8-8-8-REPS DIPS OR CLOSE-GRIP

LEGS 5 WORK SETS 12-10-8-8-8-REP STANDING SQUAT OR LEG- PRESS MACHINE

CALVES 4 WORK SETS 25-25-12-8-REPS STANDING CALF RAISE MACHINE

Tuesday / Wednesday / Saturday

Cardio work for 20 to 40 minutes. Total rest days on Thursday & Sunday

TUESDAY TREADMILL 30 MINUTES

WEDNESDAY LIFE-CYCLE BIKE 20 MINUTES

SATURDAY RECUMBENT BIKE 40 MINUTES

NUTRITION FOR MAXIMUM MUSCLE AND MINIMUM BODY-FAT

BREAKFAST

8 AM 6 EGG WHITES + 2 YOKES SCRAMBLED-UP WITH ¼ CUP TOMATO

½ CUP OATMEAL (BEFORE COOKING) WITH 1 TBS. HONEY

8 OZ. WATER

SNACK
11 AM PROTEIN DRINK CONSISTING OF THESE INGREDIENTS

1 CUP SKIM MILK, ½ CUP YOGURT, 1 TBS. FLAX OIL, ½ BANANA

2 SCOOPS OF VANILLA ISOLATED WHEY PROTEIN

LUNCH

1 PM 1 LARGE CHICKEN BREAST

1/2 CUP BROWN RICE

1 CUP GREEN BEANS

8 OZ. WATER

SNACK

3 PM 8 OZ. NON-FAT COTTAGE CHEESE, 1 LARGE APPLE

SUPPER

6:30 PM 8 OZ. OF FISH, OR FLANK STEAK, OR CHICKEN BREAST

1 MEDIUM SWEET POTATO

1 CUP BROCCOLI

¼ CUP CORN

8 OZ. WATER

SNACK

9:30 PM

CHOOSE ONE ITEM 1/4 CUP BEFORE POPPING AIR POPPED POP CORN

1 CUP NON-FAT COTTAGE CHEESE WITH PINEAPPLE SLICES

1 CUP PLAIN YOGURT MIXED WITH 1 CUP BANANA OR BERRIES

1 PROTEIN DRINK LIKE THE 11:00 AM SNACK VERSION

Secrets To Making The Program Work!

1. Know what goals you want to achieve and write it down on paper.

2. Map out a plan to achieve your goals and write it down on paper.

3. Read your written statement aloud, twice daily, once just before retiring at night and once after arising in the morning. As you read - see and feel and believe yourself having the physique you desire.

4. While weight training in the gym or at home concentrate on the task at hand. Visualize the body you want to possess and make each and every rep of every set count. Be oblivious to the activity around you. You'll notice the physiques of most gym members never change. That's because they have no definite purpose for training so they spend most of their time jacking their jaws. Don't fall into this trap.

5. Stick to the program you map out. Don't keep changing your routine every other week.

Give your training and nutrition program at least 5 to 8 weeks before making any major changes.
6. Learn to relax. Undue stress and emotional strain rob the body of its natural ability to recuperate and grow. When it's time to train think about nothing but training. When it's time to eat think about nothing but feeding your body. When it's time to unwind and relax do not think about training or eating. Let your mind relax and enjoy whatever it is that makes you happy. I have never seen a champion in any aspect of life that did not know how to turn it off and relax. It's a fact that true champions are not WORRIERS and they all have a POSITIVE OUTLOOK ON LIFE. So can you!

What Makes A Champion?

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Top 10 Exercises Without Weights

!±8± Top 10 Exercises Without Weights

If you hate to go to the gym, you are not alone. The good news is - you can get results in the comfort of your own home with some simple home exercises.

Bodyweight training CAN be effective. It CAN be a substitute for weights, if necessary. Training using your own body weight as a source of resistance is a time tested technique to get results fast.

Here are the ten best bodyweight training exercises that give you great workouts and great results - without the gym.

1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Use two chairs and a pole - a heavy broom handle works well. WARNING: make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip. Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. Lower and repeat for 6-8 reps.

2. Supine Biceps Pull-Ups (biceps, some back) Use the same chairs-and-pole arrangement from #1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you), hands about shoulder-width apart. Keeping your body upright, pull up until your chin just clears the bar. Focus on the tension in your biceps, trying to relax the rest of your body. 6-8 reps.

3. Push-Ups (chest, triceps, shoulders) The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move AWAY FROM THE BODY to target your chest, and be kept CLOSE TO THE BODY to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing straight ahead, upper body rigid as a board. 6-15 reps.

4. Tent Push-Ups (primarily upper chest) Assume the position in #3, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Push up. Repeat. 6-8 reps.

5. Push-Ups, Triceps Position (you guessed it - triceps, and some chest) Begin with fingers facing forward in position from #3, hands slightly LESS than shoulder width apart. Lower your body to the floor keeping arms in against your body. Push up. 6-8 reps.

6. Triceps Dips With Chairs With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight. 6-15 reps.

7. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to a wall, about arm's length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder-height. Angle the foot farthest from the wall at 45 degrees. Bend the other leg back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat 6-8 reps.

8. One-Legged Hamstring Bridges Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 reps. Repeat with other leg. You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.

9. Lunges Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor - never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg.

10. Stair Running Stair running isn't usually considered a resistance exercise, and in fact, it makes hefty demands on your cardiovascular system. However, it also does an incredible job of conditioning the lower body. If your knees are in good shape, try doing 10-20 one-story sprints, preferably two stairs at a time. As you get stronger, work up the number slowly, keep one hand on the stair rail to catch yourself if you lose your balance. Give yourself a bigger challenge by wearing a backpack filled with nice and heavy books.

Top 10 Exercises Without Weights

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Life Fitness R3 Advanced Recumbent Bike Review

!±8± Life Fitness R3 Advanced Recumbent Bike Review

Go to: www.exercisebikeplanet.co.uk for the best prices, cheapest deals, and a full review of the Life Fitness R3 Advanced Recumbent Bike. It is an advanced and high end luxury recumbent exercise bike. Exercise Bike Planet is the leading online price comparison store for exercise bikes.

Life Fitness R3 Advanced Recumbent Bike Review

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!±8± Buying your Life Fitness 9500HR Next Generation Upright Bike remanufactured?

Browse the largest selection of used fitness equipment, used exercise equipment & refurbished gym equipment for your gym or home including all makes of commercial gym equipment like exercise bikes, treadmills, steppers, elliptical machines & strength training machines.

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Cycling Your Way To Fitness - Stationary Exercise Bikes - Still A Top Choice For Overall Fitness

!±8± Cycling Your Way To Fitness - Stationary Exercise Bikes - Still A Top Choice For Overall Fitness

Stationary Exercise Bikes - Still A Top Choice For Overall Fitness

In all the craze over new fangled fitness equipment, the exercise bike often gets overlooked. Stationary exercise bikes have been around for many years, which can lead some people to think they are outdated or not as effective as newer types of equipment. But for many people, exercise bikes provide a fun, consistent, reasonable means of exercising, improving cardio functions, and losing weight.

Stationary exercise bikes provide all the benefits of riding a bicycle. They provide good cardio workouts, have much less impact on knees, hips and other joints than walking or running, and can be used at any time it's convenient. Most stationary bikes have manual or computerized controls to allow you to adjust resistance and speed. Many also come with heart monitors and cardio workouts already programmed in. There is a huge selection of price and style, and stationary bikes tend to be the most affordable cardio exercise machine.
Plus, with a stationary bike, you don't have to worry about traffic, dogs, or bad weather. You can exercise in the convenience of your own home and even watch television or read a book while you bike. Try doing that on the bike path at the park!

Types of Stationary Bikes

Standard, upright stationary bikes come in single or dual action models. Dual action bikes have handles or levers to work the upper body and have been shown to provide more effective cardio workouts, burn more calories, and also improve overall body tone more efficiently than single action bikes. Dual action bikes work well for those with hip or leg injuries who need to exercise but also need to go easy on their legs. The dual action allows the arms to work harder to operate the machine, thus requiring less work from the legs.

A recumbent bicycle, sometimes called a "bent," is a type of stationary bike that is more laid back...literally. It places the body in a semi or fully reclining position, taking pressure off the back area. Some people feel the position is difficult to adapt to at first, but many who choose recumbent bikes say they are very easy and comfortable to ride. They usually come with a larger seat, which often means you will stay on the machine longer or not have discomfort later.

Because of the reclining position, a recumbent bike works the abdominal muscles more and also creates more hamstring action. The lower center of gravity makes for better balance as well. Doctors feel they are better for those with back problems or with cerebral palsy and related diseases. The recumbent bikes also bring your feet more closely in line with your heart, keeping blood pressure low and providing for a safer overall workout.

Popular Models & Prices

Most stationary bikes come with ways to assess your speed and distance. Economy models have a tachometer/odometer combination and a design that utilizes a flywheel to provide resistance. These models are not programmable and provide the least effective workout, but are at under 0 can be an inexpensive way for a beginner or someone on a tight budget to get some exercise. They can be purchased at many department stores.

Standard models usually come with more features such as a programmable consul that calculates heart rate or allows you to pick a heart rate and then adjust the resistance accordingly. These bikes may use flywheels, fan blades, or magnetic resistance, depending on the quality. Magnetic resistance is usually the best method as it operates more smoothly and is quieter. These models can range from 0 up to 00 and provide the broadest range of selection for the average person. Some popular models include Tunturi F520 (recumbent), Vision Fitness R2000, and several models from Schwinn, the popular bike manufacturer.

More expensive stationary bikes often use magnetic resistance and typically need to be plugged in to an outlet. They come with all the bells and whistles, including extended warranties, more varied programming features, and comfort options such as built in fans. They typically cost over 00. Lifecycle 5500HR and 5500RHR (recumbent) are popular choices among those who are serious about their workout or have a healthy budget.
Other popular manufacturers of exercise bikes include Nordic Track, Reebok, Weslo, Keys, Fitness Quest, and Edge.

Compared To Other Equipment

All types of stationary bikes provide a low impact workout that many feel is an advantage over treadmill exercise. The force on the knees, ankles, feet and other body parts that occurs with walking or running can cause swelling or discomfort in the joints. It can irritate old injuries or sometimes even produce new problems. A stationary bike provides non-weight bearing exercise that reduces impact on these areas.

In the health and fitness industries, and among customers, there is an extensive debate over which machines burn more calories and give a better cardio workout. There is evidence on both sides of the issue, but many people agree that a stationary bike should have dual action to optimize weight loss and heart health. The pumping of the arms has a significant impact of the effectiveness of any workout, and a treadmill is less effective as well if you hold onto the hand supports rather than letting your arms swing or pumping them in rhythm to your motion.

Elliptical trainers are another exercise option that provides a low impact workout, but many feel they do not provide the same cardio benefits. Rowing machines are boring, more difficult to use, and can be hard on the back. Other equipment has disadvantages as well, making stationary bikes a good choice for overall effectiveness and satisfaction. Consumer buying shows that exercise bikes continue to rank as a top choice for exercise and fitness training.

In the ever expanding world of health and fitness equipment, there have been some true advances as well as a bunch of gimmicks. A stationary bike is an old standard that has been a proven exercise tool for years, and that continues to improve and adapt through new technology. The overall effectiveness, ease of use and variety of designs and prices makes a stationary exercise bike an excellent choice for beginners and advanced enthusiasts alike.

Cycling Your Way To Fitness - Stationary Exercise Bikes - Still A Top Choice For Overall Fitness

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!±8± Life Fitness R3 Recumbent LifeCycle with Advanced Console

Brand : Life Fitness | Rate : | Price : $2,299.00
Post Date : Nov 29, 2011 08:22:33 | Usually ships in 24 hours

Life Fitness R3 Recumbent LifeCycle with Advanced Console

• Self-powered recumbent exercise bike with Advanced Workouts Console, 20 levels of resistance and 10 workouts
• Contact heart rate hand sensors; also includes Polar wireless HRM chest strap
• Reclining seat with breathable mesh fabric back and 20 degrees range of motion
• Front and side-mounted handlebars; oversized, dual accessory tray and built-in reading rack
• 400-pound maximum user weight; 3-year warranty on parts, lifetime on frame

More Specification..!!

Life Fitness R3 Recumbent LifeCycle with Advanced Console

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LifeFitness LifeCycle Recumbent 9500HR Exercise Bike

!±8± LifeFitness LifeCycle Recumbent 9500HR Exercise Bike

LifeFitness LifeCycle Recumbent 9500HR Exercise Bike

LifeFitness LifeCycle Recumbent 9500HR Exercise Bike

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Treadmill Workouts : Lose Weight on Exercise Bike

!±8± Treadmill Workouts : Lose Weight on Exercise Bike

Exercise bikes improve circulation and muscle tone, which help in losing weight. Discover how to lose weight on an exercise bike with expert tips from a fitness instructor in this free video about easy cardiovascular workouts. Expert: Aaron Hale Bio: Aaron Hale has been a American Fitness Professional and Associates Cardio & Strength and Conditioning Specialist since 2002. Filmmaker: Reel Media LLC

Treadmill Workouts : Lose Weight on Exercise Bike

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York C101 Exercise Bike Review - York C101 Cycle

!±8± York C101 Exercise Bike Review - York C101 Cycle

Check out www.exercisebikeplanet.co.uk for a full York C101 cycle review on the Exercise Bike Planet website and we'll also tell you where you can get the best deals on this exercise bike. If you are looking to lose weight and burn calories then this is a value for money product that will suit all the family.

York C101 Exercise Bike Review - York C101 Cycle

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LifeSpan Fitness R3 Recumbent Bike

!±8± LifeSpan Fitness R3 Recumbent Bike

Brand : LifeSpan Fitness | Rate : | Price : $899.99
Post Date : Nov 15, 2011 22:30:06 | Usually ships in 1 to 2 days

LifeSpan's R3 recumbent bike, featuring a step-thru design for easy access, is widely recognized for its comfort, quietness, sturdiness and ease-of-use for any size user. Its quality construction and product weight will not only support you, but will also provide added security in your home because it is well-balanced and very difficult to tip over. On the LifeSpan R3 you'll enjoy a quiet ride with smooth transitions between resistance levels.

• The oversized flywheel is 12" in diameter and weighs 24 pounds
• 3 Piece Cranks with self-balancing pedals
• Opti-View Console with 3 LED and Dot Matrix Display
• Oversized seat provides comfort and back support
• Lifetime warranty on frame and brake 3 year parts and 1 year labor

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