Without the proper knowledge, fitness myths such as lifting weights will make you big and aerobic is for cutting the muscles or shaping go unchallenged and become local gym folklore. No doubt lifting weights or strength training does allow you to stress the muscles allowing them to grow bigger and stronger providing you are using the right resistance and repetitions.

Aerobic training also known as cardiovascular training, makes your body more efficient and  allowing the body to take up oxygen more efficiently and in the meantime helping to carry nutrients  in the bloodstream to feed your muscles for repair and growth.

To cut through all the information out there, I purchased a book three years ago titled Natural Bodybuilding by John Hansen.

I read the book and studied it prior to entering my first bodybuilding competition in 2010. I was impressed in how easy it was to understand and help cut through the myths when it comes to building muscle and getting stronger. The book itself does not talk about the numerous fitness myths that are out there but, makes the information available to anyone that wants to stick to the tried and true basics of bodybuilding and weight training.

The book  covers not only detailed information  on how to train and get bigger and stronger but also has a great chapter on nutrition and fat loss. You do not have to be a bodybuilder to find this book is well worth the money when it comes to getting a good basic understanding of weight training and how to eat to maximize your gains.

It is information for us that train without steroids and believe in natural bodybuilding and the benefits of doing so.

This book in my estimation should be a part of everyone’s library who trains with weights and who is looking to pack on some size for football or bodybuilding for instance.

It has a good section on diet and how to eat with examples on what to eat for maximum results.

For individuals like myself who belong to the over 50 crowd, the book has a tremendous amount of information to help you get leaner and build more muscle. That in turn helps to increase your metabolism. A faster metabolism equates to the burning of more calories which in turn causes fat loss.

A leaner more muscular body is a healthier body

If you are a natural bodybuilder or contemplating entering your first natural bodybuilding contest, this book will help guide you through the proper preparation and how to get yourself in the right mental state to compete.

If you have any questions or comments concerning my brief review please drop me a line.

Richard Haynes PTA

Total Joint Fitness LLC

Punta Gorda, Florida.

http://www.totaljointfitness.com

http://www.richardhaynes.com

It makes no difference if you are 25 or 75, losing the fat around are mid-sections and throughout are bodies will complete a big step in keeping chronic diseases and the cost associated with them from eating away at out pocketbooks.

With all the information prevalent on the world wide web today, the idea of losing weight can be rather confusing. One thing however you can be sure of there is no quick fix to the problem. No magic pill or exercise will speed up the weight and fat loss program. It is all about moderation and consistency with your diet and exercise program.

Anyone who suffers through the battle of losing weight and trimming the fat off our frames understands that it is a constant battle to manage your weight. It comes down to actual warfare between you and your body. You have to have the right mindset and the mental toughness to battle through your cravings and temptations.

I have found a program that I added to my website www.totaljointfitness.com called Combat The Fat which contains both dietary and proper exercise at the right intensity to get you on started and losing that enemy that is robing you of life called body fat.

Combat The Fat takes you through a fat loss program that stresses the right dietary food intake in combination with the right fat burning exercises at the proper intensity that will get you in the shape that will not only re-energize you body and life but, also get those high bad cholesterol numbers down and, increase the good cholesterol in your blood.

If you do not do anything else just check it out and get a free audio CD to listen too that will help you determine if this program is right for you.

I assure you this program will increase your self discipline by making you accountable to sticking to the fat loss plan.

With more self discipline you then see the results and as the results begin to surface in how you look and feel it becomes eaier to continue.

Don’t let that unwanted body fat rob you of the life you have. Our bodies and minds operate much more efficiently when we are leaner and carry more muscle .

Check it out  and let me know what you think. If you have any questions, please leave me a comment.

Richard Haynes PTA/CPT

Punta Gorda, Florida.

http://www.totaljointfitness.com

Actually how my body looked at the show was not quite as good as I envisioned. I lost too much weight however that is for another blog post.

I was in better condition and had more muscle two to three weeks out from the show in my estimation and looking back at the photos. At that time I a  had strong vision in my mind how I wanted my body to look and perform.

The training that goes into a competition is just one aspect of the total package that you need to grasp when preparing to enter a show. Its our mind that will determine our success or failures not only in the competition but in life in general.

Reading and studying the power that you possess with your subconscious mind I feel is a prerequisite if you want to achieve the success your are striving for.

Whether you are working out yourself for a show or hiring a personal trainer to help you compete you want to spend some down time each day envisioning your body  and how you want to look and perform. If your trainer that you are more than likely paying good money too is not getting you involved in the power that you possess between your ears and working on daily visualization techniques with you, than I suggest you find another professional to work with.

What you visualize constantly your body will bring about. I visualized daily not only my workouts prior to getting to the gym but, as soon as I nailed down the music I was going to pose to, I began to rehearse daily my posing routine in my mind. Your body cannot tell the difference between what you are visualizing or whether you are actually physically performing.

You are programming your nervous system to perform the exact way you have envisioned in your mind how you are completing the task. That is why you want to dwell only on the results you want and not on what you do not  want.

I suggest you pick up a book titled The Power of Your Subconscious Mind By Joseph Murphy and read it cover to cover.

You will find a wealth of information that will help you get the results you  want from your training and assist you in nailing down your routine when you hit the stage.

Richard Haynes PTA/CPT

Punta Gorda, Florida

http://www.totaljointfitness.com

http://www.richardhaynes.com

There are many pieces of the puzzle that should be in place to have a weight loss plan that will be effective and, long lasting. You also want to be sure that it becomes a way of life for you so that there are long lasting effects for your health and appearance.

Getting the proper amount of sleep is vital if you expect to have success in realizing your weight loss goal. Everyone will differ to some degree on how much sleep is required for them to function at an optimal level however, getting 7-8 hours a sleep will in most cases get the results your body needs to help in the battle to rid yourself of body fat.

In getting less than seven hours of sleep, most of us will have a difficult time losing weight over the long term. Your body produces a hormone known as cortisol which it stores. Cortisol is not your friend. In fact, it will help your body store fat instead of burning it! This is one effect of not getting the proper amount of sleep everynight.

Your blood sugars also known as glucose loses its efficiency due to a lack of sleep and also causes problems in breaking down your immune system. Constantly getting sick is not what you want during your fat loss program. This is aslo brought on by inconsistent sleep patterns.

Of course sleep is the time your body is recuperating from a strenuous day or, that tough workout you had at the gym earlier. Muscle which helps in the fat burning process develops during sleep. Getting the proper amount seven, eight, or nine hours will play a crucial role in achieving your weight loss and fitness goals.

The combination is rather simple in the weight loss, muscle building and, fitness world .

Weight training, eating good nutritional foods that build muscle and sleep is all you need to follow to consistently  catapult yourself to the top.

Check out my website www.totaljointfitness.com for excellent sources on building muscle and losing body fat that I highly recommend. I know they work as I live it everyday myself.

If you have any questions or concerns please drop me a line so that I can help you with your fitness goals.

Richard Haynes PTA/CPT

Total Joint Fitness LLC

Punta Gorda, Florida.

http://www.totaljointfitness.com

The idea that you have to add 15-25  pounds to your body to help in gaining muscle mass is simply not true. I also fell for this tactic many years ago when I was coming in between 225-245 pounds. In hindsight I looked awful and, did not feel as good at 35 as I do at 54.

Believe me it was not all muscle either.

Today, I work at staying leaner all year long and I do that for multiple reasons. The fact that I am 54 remaining lean helps keep blood pressure in check, that hormone regulation I spoke of a few minutes ago working at its optimal level and, overall general health prosperity.

Adding additional pounds of fat to the body does not serve you for any purpose other than adding additional stress to your cardiovascular system and possibly causing a lack of sleep and proper recuperation from your workouts.

There are many more reasons of course however you get the idea.

Waging war against unnecessary body fat is a full time job especially as you get older to protect your health. We all have heard of the costs that being overweight not only cost you personally but, the countries health care system as a whole.

To help your body no matter what your age is to continue to be in an anabolic state of growth and recuperation, keep a sound resistance program going lifting weight in the 6-12 repetition category, maintaining a common sense dietary plan and, getting the proper amount of sleep.

A leaner body is a stronger more vibrant body. Owning a lean muscular machine is what you want to carry around in this short life span we have to begin with.

Remember, the world is a competitive place and your body is your calling card.

Myself working in the health care field, need to practice what I preach.

You want to work on keeping your body fat levels between 9-12 per cent for men and 12-15 percent for women if possible.

I never test my body fat through calipers etc as that number can vary depending on who is doing the measuring however, I find the mirror does not lie!

Lean is what you want to show off the muscle you have built and continuing to improve on.

Richard Haynes PTA/CPT

Total Joint Fitness LLC

http://www.totaljointfitness.com

Whey protein is a fast acting protein. It is absorbed by your body quickly delivering amino acids to your muscles to help fuel them for continued growth and repair.

Taking whey protein in the morning after your body has fasted all night, allows you to inject into your bloodstream amino acids that will feed your muscles and halt the catabolic process that takes place during your sleep as  quickly as possible.

There are some good whey proteins out on the market and of course some are better than others. A good high quality whey I personally take is from Beverly International.

There are many others out the market as well. Whey protein is also great to use immediately after your workout when your muscle can use an infusion of amino acids to feed them and re-fuel them for growth.

I recommend that whey protein also be taken by older adults to help slow down the wasting away of crucial muscle tissue that is needed for movement and to keep their metabolism running at a higher level.

The more muscle you can retain as we age the stronger you remain, and the leaner you  become. Staying lean as we age is tough enough as it is without losing muscle due to the fact your protein rquirements are insufficient.

There are concerns for older adults taking protein supplements due to kidney function. If  considering taking a protein supplement as an older adult, consult your doctor first. Added protein whether it is whey or casein protein will not harm you providing your kidneys are not compromised to begin with.

Whether you use whey immediately after waking up in the morning or right after a workout you will be benefiting your body by giving your muscles the fuel it requires to grow.

There are also many protein manufacturers who use both whey and casein protein in the same blend. Casein being a slower acting protein is absorbed slower by the body but gives you a prolonged and steadier supply of protein throughout the day.

Whey protein either by itself or, mixed with casein protein should be used everyday in your quest to build a stronger, leaner looking body.

Richard Haynes PTA

Total Joint Fitness LLC

Punta Gorda, Florida.

http://www.totaljointfitness.com/

The process of losing weight is not an overnight experience, nor is it as difficult as some would have you to believe. For instance I had a client that came to me asking me to help her lose 40 pounds in a month  for wedding she was attending. The problem here was she wanted to lose the 40 pounds in one month at all costs.

There is a right way to lose weight and a wrong way to lose weight!

After advising her that my plan took some work and effort and that 40 pounds in one month is not the type of weight loss programs I promote or practice, I recommend her to another trainer. If they want to make that promise than fine. I was not going to make that type of promise and possibly jeopardize her health.

Most clients and patients I see or who inquire about weight loss are older adults who have their health foremost in mine.  Exposing their bodies to some type of radical program would not be safe nor would it be professionally smart on my part.

I will take someone and get them started on  plan that involves making the right food choices and of course a resistance training program.  Losing weight is easy at the start with radical programs however, I promote losing weight and keeping it off. In other words making long term changes in food and exercise habits.

Once you see the progression in your body and see how you feel by using the right program than you become more motivated and willing to press harder and further to reach your ultimate goal.

I personally promote a program to help others lose weight the right way. For more information click here

Remember the hardest part is getting started. Once you get the ball rolling and the results coming forth you become unstoppable. Your health and overall quality of life depends on it.

Richard Haynes PTA/CPT

Punta Gorda, Florida.

http://www.totaljointfitness.com

A superset basically consists of working with two exercises with no rest in between.

You can either work the same muscle with two separate exercises or, work opposing muscle groups with separate exercises.

For instance, I may work biceps with barbell curls followed immediately with hammer curls using a dumbell or, seated incline curls.

I also may work separate muscle groups by completing a dumbbell incline chest movement followed immediately with seated back rows.

My time can be pressed in the gym on some days due to work obligations so the superset method is a way I can get in my allotted work yet have it be effective as well.

several combinations I may use are :

Chest and back

Biceps and triceps

Quadriceps and hamstrings

Front and rear deltoids.

You can be as creative as you want with supersets. I do not recommend however you use this method continually as you can stress your body to the point of over training if you are not careful

I mention this to my brethren that are over 50. You are in this for the long haul.

If you have a combination you like or have a question regarding supersets leave me a comment.

Train hard but train smart.

Richard Haynes PTA/CPT

Total Joint Fitness LLC

http://www.totaljointfitness.com

With a workout routine like that, you were able to see your strength and the development of muscle grow due to the fact it was a new activity for the body and your nervous system.

After a while, your body begins to adapt to the stresses placed on it and growth slows down or stops altogether. Once you become an advanced lifter than it is recommended that you break your workouts into different body parts.

I have been working on a five day a week routine for years now where I work the following schedule, Monday/chest and shoulders, Tuesday/legs,  Wednesday/back, Thursday/arms, and Friday/chest and back.

Now that is what I find works for me. You could also breaks these workouts down into other types of routines working on splits,  two days on one day off for instance. I personally found many years ago when I was lifting much heavier than I do today  a three days on one day off program gave me great results.

Weight training/bodybuilding is not an exact science. Everyone will respond differently to different types of workout routines.

The point here? Do not overload your body with excessive work to the point you begin to break down. You actually become weaker and do not grow if you are pounding the weights seven days a week. You need rest to properly recover.

You will fatigue systemically as well. You get sick more often for example. Not sleeping well is another tell tale sign of fatigue or over training.

As you become more advanced with your weight training, research the multitude of workout routines that are out there and find the one your body responds to best

Remember, growth takes place outside the gym!

Richard Haynes PTA/CPT

Total Joint Fitness LLC

Punta Gorda, Florida.

http://www.totaljointfitness.com

http://www.orthopedicweightloss.com

You do not have to starve yourself either. You want to be sure you are consuming the right calories and amount of food to build muscle and continue to make the gains that are needed to stay healthy and without carrying excessive body fat.

Following a controlled food intake with the right amount of protein, carbohydrates, and fat will assure you that you can continue making muscular gains without adding body fat.

Now I personally do not count my calories daily or weigh my food. If you are willing to take the time and the desire to do that than by all means press on. Over the years I have been able to get more in-tune with my body and by using the mirror technique can determine what changes if any have to be made in my diet.

Many young lifters in their quest to build more mass will consume large portions of food throwing out any discipline in the types of food they are eating. I did this myself many years ago and all I did was add an extra spare tire to my gut. You need to be sure your consuming the right types of foods with plenty of protein in  4-6 meals a day. This is the best way to build muscle without throwing on large amounts of body fat.

By staying leaner you make more consistent gains in your training. You cannot bench more weight with a gut hanging over your belt line. Fat will not push weight, muscle does.

When eating, listen to your body and not your mind. when you are comfortably full, stop eating. You better to under eat than over eat.

Eating clean proteins like turkey, chicken, or fish along with carbohydrates brown rice, yams, green vegetables for instance are cleaner foods that will allow you to stay leaner and healthier.

A  lean body will be a healthier body. You will operate much more efficiently and have more energy with a leaner body.

This becomes even more important the older you get. Fat is no one’s friend! If you want to look at a couple excellent programs I endorse to burn fat at any age take a look at my website and determine if the information provided will help you. I am sure it will.

If you have any questions or comments, drop me a line let me know what you do to stay lean or if you have a question let me know.

Richard Haynes PTA/CPT

Total Joint Fitness LLC

Punta Gorda, Florida.

http://www.totaljointfitness.com

http://www.orthopedicweightloss.com