Fit and Youthful Life

Guest Author: Ande Waggener


Anti aging natural supplements include a wide variety of substances. Here’s # anti aging natural supplements that have either anecdotal or scientific proof of effectiveness:

1. Whole food multi-vitamins. A good whole-foods based multivitamin taken in liquid form is a basic building block of anti aging.

Your body must have the fuel it needs if you’re to ward off aging damage. Ideally, getting that fuel in the form of vitamins in your food is the best. Unfortunately, , it’s often hard to get the variety of vitamins you need when you’re a busy person eating on the run.

Also, the soils that our foods are grown in are so depleted that it’s tough to eat enough food to get the nutrients you need. You would have to eat huge amounts of food to get the vitamins you need. A high quality liquid multivitamin can fill in the gaps in your diet and have a positive impact on longevity.

2. Mineral supplements. In addition to a whole-foods based liquid multivitamin, your anti aging natural supplements must include a liquid based mineral supplement. Again, your diet isn’t giving you all the minerals you need. A high quality liquid supplement will assure you a solid base on which to base your other anti aging efforts.

3. DNA and RNA injections. Scientific studies on animals have shown that DNA and RNA can lengthen life span. You can purchase oral forms of anti aging natural supplements that include DNA and RNA as well.

4. Essential fatty acids. If you want to increase life span and improve skin elasticity and tone, you need essential fatty acids. They also can improve aging brain function.

5. Amino acids. These are parts of protein in the body that help your body repair and maintain its tissues.

6. Anti oxidants. These help prevent the formation of cell-damaging free radicals.

7. Spirulina. An algae, spirulina is an excellent supplement that includes the amino acids and anti oxidants your body needs for longevity.

No matter what anti aging natural supplements you take, however, remember no anti aging supplements can cancel out a poor diet or other poor self care habits. Anti aging natural supplements are to be used in addition to a healthy diet and lifestyle.

The best anti aging natural supplements are those that combine more than one of the substances listed above. You don’t want to be taking handfuls of pills a day. Nor do you want to break your budget. Find the best blended anti aging natural supplements you can find and add them to your healthy daily habits. This is the best way to get the most from anti aging natural supplements.

Guest Author: Gordon Hall


What is resveratrol?  What is it good for?  How does it work?  What is the appropriate resveratrol dosage for specific age groups?  Are there any known side effects?  You will learn the answers to these questions here.

What is resveratrol and where is it found? 

It is a chemical compound present in a small number of plants.  Small quantities are found in red grape skins and the root of medicinal plant called Japanese knotweed.  To a lesser extent, it can be found in boiled peanuts, blueberries and bilberries.  It has been detected in grape and cranberry juice, as well.  But, the largest concentration, as far as common foods and beverages go, is found in Spanish red wine.

There is no widely agreed upon resveratrol dosage.  Natural health experts vary on their opinions.  The mainstream medical community simply suggests that you drink a glass or two of red wine, every day.  Since that would provide a maximum of 26mg, a reasonable amount for dietary supplementation would be between 20 and 50mg, depending on a person’s age.  An older person, for example, might want to take the higher resveratrol dosage.

What is resveratrol good for and how does it work?

It actually appears to have several functions in cells and animal models.  It is difficult to study its activity in the human body, because the expected benefits are long term, not short term. 

It has been shown to extend the lifespan of yeast, worms, fruit flies and some types of fish.  It has been shown to counteract the negative affects of a high fat diet in mice.  It is said to act like a “calorie restriction mimetic”.  But, the exact resveratrol dosage needed to produce these effects in humans is unknown. 

What is resveratrol, when referring to a calorie restriction mimetic? 

Researchers have shown that restricting the caloric intake of laboratory animals allows them to live longer.  It is believed that humans, too, live longer when they consume fewer calories on a daily basis.  There are some nutrients and plant chemicals that “mimic” the effect of a low calorie diet.  Resveratrol is one of them.  Alpha lipoic acid and carnosine are two of the others.

Specialty supplements designed to delay and counter the affects of aging include an appropriate resveratrol dosage (20-50mg), 50mg of alpha lipoic acid, 50-150mg of carnosine and a variety of vitamins, minerals, antioxidants and natural anti-inflammatories.  This type of supplement is not something that you’ll find on a shelf in your local drugstore. 

A couple of studies have been in the news lately concerning the lack of benefit associated with taking a daily multi-vitamin.  That’s not really surprising considering that most people take the popular brands or generics.  The vitamins used in those supplements are not the naturally occurring ones.  They are synthetics, not real.  Why anyone would think that taking a synthetic vitamin would be good for you is beyond me. 

When you shop for supplements, shop for natural ones.  Now, you know what is resveratrol, but be sure that it is the natural form.  Scientists have learned how to synthesize it, too. If you have two minutes to spare, please take a look at my website now.

Guest Author: John Izzo


1.) Not Drinking Water During the Workout

My girlfriend is guilty of this. I notice that when we do our cardio training together, she never sips her water. The bottle just lays in its little cubby-hole on the cardio console and she gulps it down at the end. Did you hear what I said? I said she GULPS it down at the end of the cardio session. Hydration is so important, especially during strenuous physical activity, that even a 2% loss in hydration will affect performance. Dehydration, combined with strenuous exercise, creates an environment of not only physical, but mental stress. How does mental stress affect your performance? If you “feel” that you are over-exerting yourself, chances are you will not increase the level on your treadmill, crosstrainer, bike, or stepper. Chances are as performance decreases, so will your drive to increase the power outage that you may be capable of doing. Hence, steady state cardio work prevails…

The lesson here? Take sips throughout your cardio session every other minute. There are various physical signs that you are beginning to experience dehydration during exercise: 1.) you cannot keep posture and composure during cardio exercise, 2.) your cheeks and face become rosey red and flushed, 3.) you do not sweat normally.

2.) Doing the Same Cardio Machine Day After Day

I know why we all do this. We get good at what we started out doing! Just think 6 weeks ago, you thought level 5 on the elliptical trainer was impossible. Now you are continuously jumping up to level 7 with no difficulty whatsoever. That is a great accomplishment for the standard sedentary individual who has finally adapted daily exercise into their lives and has made some improvements in body composition and overall health. BUT…for the typical hardgainer, this is a carnival merry-go-round. Typically, we need to feel successful to justify the work we put into improving our bodies, increasing strength, or losing fat. I have always said that “success breeds success”. So psychologically, when we “get good” on a particular type of cardiovascular activity (i.e. running, elliptical, rowing, stepper, etc), we tend to believe that we have reached a pinnacle in our training. That’s not a bad thing. But again, for the hardgainer, this can be a vicious cycle of nothingness. This cycle is a result of the body’s specific adaptation to imposed demands (SAID) principle. The hardest exercise becomes easier the better we get at it. Therefore, the better we are at it, the more efficient we become at that particular activity. The more efficient we become at the activity, the less calories we burn. (Read that again if you do not understand) Oh yea…forget the little calorie counter that pops up on the screen. It’s based on total weight and keeps going even when you step on the sides of the treadmill.

3.) Steady State Cardio

We all heard how this one is a waste of time. Let me explain how it is a waste of time in regards to fat loss. The body uses 3 sources of energy to sustain ATP (adenosine tri-phosphate) production. ATP is the body’s end-all, be-all source of energy. In order for the body to live, it must continuously produce ATP. Well, it does this in 3 ways. Our immediate source of energy production comes from creatine phosphate (CP), where a creatine molecule is donated to ADP (adenosine di-phosphate) to create ATP. This action is anaerobic and requires only creatine which the body supplies or is obtained from meats. This immediate source of energy lasts only around 5 seconds and is primarily used for power. The second source of energy is glycolosis—the breaking down of sugars to produce ATP. This process is also anaerobic and lasts usually 3 to 5 minutes. Glycolysis refers to the body using glycogen (stored sugar) in blood and muscles to continuously make ATP. This process is the one we usually exercise in. The third and often never tapped into is oxidative phosphorilization. This process is aerobic and calls upon oxygen to aid in mobilizing fat cells to be used as energy. This process allows the body to last longer in endurance type bouts or high intense bouts of exercise. So…how does this correlate with steady state exercise? Easy. When we perform 30 minutes of walking, we never step out of glycolosis as our primary source of ATP production (energy). We are simply burning off the sugars of foods we have eaten in the last 24-48 hours. We never try to sprint on the treadmill, pick the higher level on the ellipticals, or take a spinning class…we basically do what we have been taught or what comes easiest. This has been my argument in regards to watching TV while doing cardio. If your goal is fat loss, you can try the steady state stuff for a while, but when your cardiovascular system improves and your diet is better, then you need to work harder to expedite oxidative phosphorilization. This fat mobilizing process is also known as EPOC (Excessive Post- Exercise Oxygen Consumption). In simple terms it means that the body continues to mobilize fat as fuel for up to 1 hour after an intense bout of cardio (180+ bpm).

4.) Scared to Do Cardio Before Weights

This is an old bodybuilder’s myth that started way back when. Why do we think cardio (the right kind—not steady state) will cause muscle loss? It is okay to perform your cardio BEFORE your strength training—even if your goal is hypertrophy or strength. Why? Because if you follow the proper food intake and understand the amount of calories you need to sustain lean body mass, than intense bouts of cardio (defined as above 180+ bpm, short duration (12-15minutes)) will actually promote muscle gain. The real fear should come from figuring out the total amount of calories you ingested for a 24 hour period. This is what I used to tell my clients…ever see a sprinter? Ever see how muscular they are?

Doing your cardio first and then performing strength training can lead to the EPOC phenomenon that I mentioned above. Of course, this is dependent on your intensity, rep schemes, rest periods, and fitness level.

5.) Old Sneakers

There is no doubt in my mind that 70% of foot and knee problems come from poor or old sneakers. How many times have you seen gym-goers running on the treadmill with old, beat-up sneakers with grass stains, and cracks all over the “p-leather”? I mean, those sneakers are used for Saturday morning lawn mowing and then taken to the gym to perform your 30 minutes cardio routine? C’mon….

In the last 4 years, every client that I met that had old sneakers evidenced by the condition, wear of soles, and or “lack of bounce”, I had them purchase new ones. I would not start their training program until they came to me with new sneakers. Period. An you know what happened? Knee pain disappeared…foot pain disappeared…and clients didn’t cut cardio out of their workouts. They felt better running or doing inclines. You know that pain you feel on the elliptical in your foot? It disappeared with a brand new pair of Addidas. How does sneaker condition affect lower body function? If your soles are worn, or your have pronated or supinated ankles, chances are your foot strike is not optimal on hard surfaces or a treadmill. What this does is create dysfunction at the ankle joint (usually due to dynamic instability) and weak/tight peroneals and tibialis (ankle muscles). This kinetic chain dysfunction travels up to the next joint, which is the knee and then the hip and causes undo stress on the lower back and entire spinal column. This is another reason why people skip out on cardio or like the steady state easy stuff—because their feet can’t handle it! Besides, a new pair of sneakers gives people the sense of starting something new and committing to a fitness program.



The French Women’s Beauty Secret

Guest Author: Abhishek Agarwal


Yoga is one form of physical exercise that millions of people all over the world taking to with lots of interest. Its popularity is growing at tremendous speed and more people are being influenced into practicing it. The most common form of yoga is Hatha Yoga. This form of yoga involves breathing exercises and physical exercises which involve doing postures. Doing hatha yoga makes a person gain strength, stamina, vitality and become flexible. The blood flow throughout the body also improves to a great extent.

Hatha Yoga also involves certain meditation techniques which help people become more peaceful and also creates self awareness. Doing Hatha yoga changes your outlook towards life making you more aware of every tiny detail. Various centers have been established in many cities that are promoting hatha Yoga.

You do not need to learn yoga through a teacher, getting yourself a book or a proper DVD or Video on yoga would be enough. Dahn Yoga is another form of Yoga other than Hatha Yoga.

Dahn yoga is also known as Dahn Hak or Dahnak and it originated as a Korean instruction program in its early days. The aim of the program was to teach people to have a larger perspective of life by expanding their physical and mental consciousness. This yoga got lost for some time and was rediscovered much later and had its first center in Korea. Dahn Yoga first came into the Untied States in1991 and ever since many new centers have opened up. Dahn yoga does not involve any form of physical exercise.

In Dahn Yoga a person is taught about the action and movement of energy in the body which is what the basic principles of this yoga are. Dahn yoga believes that it is due to stress that a person’s body becomes aged and weak. So by removing the stress factor one is able to see great improvement in one’s health there by increasing their life span. The knowledge of improvement and development of energy inside the body is what Dahn Yoga is all about. This form of yoga teaches a person to communicate with their body effectively.

People who are into this practice believe that there is healing energy inside each one of us. And it is this natural healing power which needs to be stimulated which connects the body to the conscious mind.

Dahn yoga involves breathing techniques along with deep stretches and meditation so that the physical, mental and spiritual healing energies are stimulated. Doing this yoga helps us become more relaxed while we discover our inner self. Our lives then become stress free without any trace of anxiety which gives us greater self control and awareness.

Deep breathing and meditation helps the body to accumulate more energy which makes the body’s system and various organs to function effectively. This helps in elimination of toxins from the body. When we have a healthy body we also have a healthy mind which is full of positive thoughts making us brim with self confidence. We thus become free from any addictive behaviors.

The integration of the body and mind helps all our dormant abilities to come out and we start achieving our goals. Most people who practice Dahn Yoga volunteer to teach and train interested people for free. Living a healthy life in peace is what Dahn yoga is all about.

Guest Author: Rachel Hammond


If a company really has the best anti-aging skin creams, it should have documented research to back up its claims.  If a company is going to charge hundreds of dollars for an anti-aging skin cream, they should be willing to fully disclose the ingredients, rather than using proprietary names.  If you’re like me, you want to know what’s really in there, before you buy. 

I’ve spent years evaluating different products, so that I could help people learn how to find the best anti-aging skin creams.  I got started after reading several reviews from women who had serious adverse reactions.  One woman’s face was permanently disfigured by an anti-aging skin cream and I am sure that she is not alone.

You see, cosmetic companies are allowed to use practically anything in their products, especially if the manufacturer is located in specific countries.  The US, for example, has very few regulations regarding the ingredients or complete disclosure of them.  The EU has better standards and has banned many unsafe ingredients, which are still being used by US companies. 

Sodium methyl paraben, for example, is banned by the EU, because it has de-pigmenting effects.  In other words, it causes the appearance of lighter spots on the skin’s surface.  Not only is this a problem for your appearance, it also makes the skin more sensitive to UV rays from the sun.  Companies in the US are still allowed to use the ingredient.

The most popular ingredients for anti-aging skin cream are sunscreens.  You will see a number of creams and lotions, meant for daily use, that have SPF ratings ranging has high as 20.  If you buy a product with an SPF rating, make sure that the sun-screening compound is not oxybenzone or benzophenone.  They are derivatives of benzene, a known carcinogen.  They have been shown in scientific studies to damage DNA strands, when the cells are exposed to UV rays from the sun, which makes them probably carcinogens.  The evidence was published over two years ago, but the ingredients are still be used.

The best anti-aging skin creams do not have an SPF rating.  It is not safe to rely on an anti-aging skin cream to prevent sun damage or skin cancer.  Use common sense in the sun and wear protective clothing.  Use a zinc oxide sun-block, on exposed areas, when you expect to be outside for extended periods of time.  When the use of sunscreens became popular, they were rushed to the market, without first being fully evaluated for safety.

The best anti-aging skin creams for the body do contain vitamin B5, because it enhances the natural tanning processes.  The ingredient is recommended for men to use on their faces on a daily basis, as it is also a natural anti-inflammatory and men tend to have problems with inflammation, due primarily to shaving.

When you are shopping for an anti-aging skin cream, there are many ingredients to look for, including wakame kelp.  The best anti-aging skin creams are safe and natural.  Just be sure to do a little research, before you buy.

Guest Author: Eddie Lomax


The majority of weight training programs being performing in commercial gyms, garages and basements across the world are based on bodybuilding. What a shame, because weight training like an athlete is better for achieving most people’s goals. Plus, athletic weight training is quicker, so you can get out of the gym faster. In this article, I’ll explore why you should be weight training like an athlete.

You’re out of shape. You’re lumpy in places that shouldn’t be lumpy. And muscle tone? Your arms don’t even fill out your shirt’s sleeves and your legs are scrawny. You look like an apple with four toothpicks stuck in it. You decide to do something about it (good idea!).

So, you do some searching to find the “best” weight training program, or give yourself over to the trainer at the local gym. In either case, the result is usually the same. You start doing a weight training program based on bodybuilding practices. You isolate muscle groups and use sets, reps and rest periods designed specifically for muscle growth. Then you follow this up with some “cardio”, normally some sort of steady-state aerobic activity.

Does any of this sound familiar?

But the truth is, you’re not a bodybuilder. And quite frankly, you don’t even want to look like a bodybuilder. So here’s an stupid question: Why are you training like one?

There are three things I believe men and women want when they start a weight training program. They want to get fit, lose fat and build muscle (not necessarily in that order). The RESULT they are looking for is a strong, muscular, lean, athletic body. And they don’t just want to look great either. They want to feel great and posses the athletic ability to meet the challenges of sport, work and life with excellence.

So you see, the goals of the average exerciser mirrors the goals of athletes, not bodybuilders. So here’s a crazy idea. Why not start weight training like an athlete?

Bodybuilding training has one goal and one goal only; muscle growth. Health and performance are of no consequence. But athletic weight training is performance based. It is designed to improve your performance in all the physical abilities of fitness. (Here are some of them… strength, cardiorespiratory endurance, power, speed, flexibility, coordination, balance, agility, accuracy and toughness.) And when your weight training is designed to improve performance a strange thing happens. You feel better and you look better!

So weight training like an athlete is more accurate at helping you achieve your goals. You are more like an athlete than a bodybuilder, and should train accordingly. And when I say you are more like an athlete, I mean everyone. I don’t care if you are participating in a sport or just running to catch a bus or chasing the kids around the living room. What you do during the day requires athleticism, and improving your physical abilities enables you to live a better, fuller life.

Here is another reason I like athletic weight training better than bodybuilding. It is faster. You see, bodybuilding is based on volume. It is a high volume of exercises targeted to a specific muscle that makes it grow. But athletic weight training targets fitness, fat loss and strength as well as muscle growth. Therefore you are not required to spend long hours at the gym in order to see improvements like bodybuilders are. Plus, athletes have other training to do, so they can’t spend all their time and energy in the gym.

I don’t know about you, but less time in the gym and more results to help me live a better life sounds pretty great. Right?

If you are unhappy with how you look, feel and perform and are determined to do something about it, I applaud you. But don’t sabotage your efforts by choosing a weight training program that doesn’t match your goals or requires a huge investment of time to be successful. In my opinion, weight training like an athlete is the best and fastest option for reaching your goals and finally seeing, feeling and benefiting from all your hard work in the gym. Wouldn’t you agree?

Guest Author: Rodrigo Fields


Being beautiful is having a healthy and glowing skin. Although most people’s physical features are enhanced through cosmetics or surgical methods, beauty that comes naturally is more appreciated. If you have a soft, silky, and moisturized skin, consider yourself as one of the luckiest people in the world to have maintained a healthy skin despite the harmful UV rays.

There are plenty of anti-aging products available in the market today to help improve skin condition. However, many nutritionists and health experts suggest that having a beautiful skin actually comes from within. That’s why eating the following anti-aging foods will help you get that attractive and flawless skin you’ve always wanted.

1. Fish and Seafood

Fish and other form of seafood contain omega-3 that can improve one’s memory and reduce heart disease. It has lesser amount of fats than meat which can help people lose weight and shed off some pounds.

2. Avocado

Avocado contains Vitamin E which is essential for keeping the skin smooth and refreshed. Vitamin E has proven to be one of the best anti-aging elements. Although this contains fat, the kind of fat (monounsaturated fat) in Avocado actually minimizes the cholesterol level.

3. Nuts

Nuts are rich sources of potassium and zinc and are rich in fiber. These help a person’s immune system work against disease, normalize a person’s digestive system, and improve skin quality. However, consume a controlled amount of nuts as they are high in fat.

4. Water

Finally, water is the best detoxifying agent which can serve as anti-aging supplements. It helps eliminate toxins that make your skin look old.

Include these anti-aging foods in your eating habits and you will soon have a healthier and younger looking skin.



Look 10 Years Younger

Guest Author: Lesley Lyon


Yoga means union in the language of Sanskrit, which is a language of India, where yoga originated. Yoga is actually the union of the mind, body and soul and is a philosophy in itself.

Power yoga is a form of yoga that is based on a choreographed sequence of poses known as asana during which process, the joints in the body unwind, muscles get relaxed and the energy gets moved. When a person performs power yoga, he tends to build strength and flexibility and is able to focus better and consequently the tension in the mind and body is released.

Ashtanga yoga is a rigorous form of yoga that is practiced in the eastern part of the globe and hence Beryl Bender Birch and Bryan Kest of the United States have developed a new form of yoga called the power yoga which is performed more rapidly and subtly, where it is possible to easily switch over from seating positions to sun salutations and head stands.

Power yoga classes do not follow a specific sequence and are choreographed and developed by the teacher. The main objective of power yoga is to offer a lot of stretching practices and a good aerobic workout. Also, the duration of power yoga is lesser as against ashtanga yoga which may last for one and a half hours. Power yoga lays emphasis on physical benefits like weight loss and better conditioning of the muscles and general strength of the body without giving more stress on the spiritual or meditative aspects of yoga.

However, in a power yoga class, five to ten minutes may be set apart for meditation. Power yoga is begun with three to six sun salutations that warms up the body and prepare for deeper poses and concludes with at least five minutes of meditation, commonly in corpse pose or a seated pose. This is the most important part of power yoga practice that enables to incorporate all the subtle changes made during the practice.

Basically, power yoga follows a particular sequence like sun salutation, warrior pose, balancing pose and then the triangle pose. Then come the floor practices and the seated postures and finally the savasana or meditation. Although, yoga series ought to be performed in a particular order for each routine, power yoga allows a person to either skip the entire series or focus on particular physical or emotional needs. Such is the flexibility of power yoga.

The benefits of power yoga are innumerable. Apart from being a great form of exercise for everyone, it improves joint movement, increases muscle strength, promotes stamina, maintains good posture, and ultimately warms the body. But the most obvious and ultimate benefit of power yoga is its ability in focusing mentally and improving concentration and to help to find the inner strength of everyone and relieve the stress because power yoga helps to alleviate mental stress and thus relieve aches and pains in the body caused due to muscle stress and tension.

Guest Author: Carol Forsloff


Normal 0 false false false MicrosoftInternetExplorer4

Weight lifting for Women: How It Helps

Lifting weights isn’t just for men these days. Forget the stereotypes of men working out in the gym with weights and women doing jumping jacks with their girlfriends or walking along on treadmills. More and more women are beginning to realize that a shapely body is developed by more than just walking and running. Besides it can prevent problems or help ease pain. There are many advantages for weight training for women. This article highlights some of them.

Strength training can help ease pain and improve physical functioning in people with osteoarthritis of the knee, and can help prevent the progression of osteoporosis, a condition caused by loss of bone mass. The long term benefits of weight training are still being investigated but studies show that the advantages are great for both men and women. confirms.

At the University of Sydney in Australia medical researchers found that resistance exercise can strengthen muscles of the knee and restore more normal joint mechanics and is therefore beneficial to people suffering disability from degeneration in their knee joints.

2,832 patients were used in a study to evaluate the effectiveness and safety of strength training for osteoarthritis of the knee. Participants used free weights, worked out on weight machines, and used stretch bands. Researchers saw considerable improvements with these patients who were prescribed three sessions of resistance exercise weekly.

It was found that the people in this study showed improvements in pain, physical function, walking speed, and balance after undergoing strength training. The majority of studies used a progressive approach. This required patients to increase exercise intensity, lifting heavier weights gradually. No significant effect was shown by this, however strength training itself was shown to be very helpful.

Quality of life both physically and emotionally is improved by exercise. Arthritis patients often suffer depression. With strength training as an adjunct part of therapy, there is hope for alleviating both physical and emotional pain. Besides those muscles built up so that the abdomen is sleek and the thighs toned along with the buttocks is what women want. A couple of barbells to start with or a strength training band bought at the local discount shop, and a woman is on the way to beauty and good health. This is the path to being lovely at any age, as demonstrated by a Susan Sarandon or a Sarah Palin, two political opposites but both great looking gals who aren’t afraid to get physical.

Osteoporosis, or losing bone mass, can begin during mid-life. Unless you think you will live until you are 120, that means women as early as 40 begin to lose bone. Weight training helps prevent that.

So if weight training makes you feel better, look better and helps prevent pain and promotes healing, it appears that’s what women should be doing. Getting strong and getting fit is more than just a simple workout at the gym. It’s the kind of workout that counts, and that includes weight training also, women. psychological outcomes such as depression, and how the disease progresses over time.

Guest Author: Kyle Oxenham


Whether you want to lift more weight or get stronger, Knowing how power is developed in your body is key to getting stronger and more powerful in your sport, activity or weight training itself.

There are 5 key components to developing mega power:

1. Starting Acceleration

2. Progressive Acceleration

3. Power Output

4. Stability

5. Re-coordination

The First stage to power development is:

1. Starting Acceleration:

This is the initial burst of power in a movement, when you start from a dead stop and explode with power, the first few inches is where the starting Acceleration is developed. It will help your mind and body to learn to contract your muscles and release explosive power instantly.

For Example when doing heavier squats, or if you want to jump higher, you must practice starting acceleration.

Do this by sitting in a chair or on a box, in a position to explode back up, let your muscles relax, then spring up as fast as possible, for at least the first few inches.

After practicing without weight you can add about 35% of your max squat, and do the same thing with the weight.

NOTE: It’s a similar effect as the one-inch punch, start at a dead stop, and explode an inch with your fist, this is an example of what Bruce Lee did to help develop impressive strength, power and speed in his punch.

The Second Stage of Power Development is:

2. Progressive Acceleration:

This is where you train your body to be able to work at full power, speed and strength at various angles in a specific movement.

There are a couple ways to train for progressive acceleration, you can train for speed and strength. You should do both.

The purpose of Progressive Acceleration is to maintain or speed up as you rise in your movement (ex. squat), not decrease in speed. And you want to use full strength throughout the movement as well.

A great way to increase your progressive acceleration speed is by using a pool, for example when you are touching the bottom of the pool with you feet, squat down and spring back up off the bottom, you will notice that you are very light in the water, and you actually speed up as you rise, this teaching you mind and body to speed up the contraction of your muscles, even with little to no-resistance.

Another form of progressive acceleration performed by sprinters is running down a hill, this forces your legs to move faster than normal, and increase your contraction and limb speed.

When developing more progressive acceleration strength you can try pushing against an unmovable object with all your force, as various angles, so for a bench press you can lock out the bar right at chest level and push your hardest for at least 10 seconds, then rest a couple minutes and lock the bar at mid level and do the same, then lock the bar at peak level and finish. (Important Note: If you feel you are not pushing your hardest stop and rest.) Progressive acceleration can be added to your routine 1-2 times a week.

The third stage to power development is:

3. Power Output

This is where you will have to really keep track and record your numbers, you want to basically do as much work in as little time as possible at top speed.

For example, person A who lifts 200lbs for 4 reps in 15 seconds is about twice as powerful than person B who lifts 200lbs for 4 reps in 30 seconds. You goal is to increase weight lifted, increase speed, or decrease time. Numbers don’t lie, if you work the numbers you will be in control of your progress and improvement.

The Forth Stage of Power Development is:

4. Stability

Having strong stability muscles is important, it’s like making sure the wheels on you car are aligned correctly to make sure you can go at top speed with no problems.

Because you are performing weight lifting and resistance training, your stability muscles are going to be worked and become strong naturally, but if you feel you need to do more, then add some stability exercises to your routine, like standing on one leg or using a stability ball for balancing on while lifting.

The last stage to power development is:

5. Re-coordination:

This is at the end of your workout after the heavy training or weights. You basically want to practice the main functional movements that you may want to improve.

For example if you want to throw harder punches, then go hit the bag, or if you want to jump higher go practice your jumping technique. But only do about 5 – 10 good reps.

This will program your mind and body to remember the last movements done, so you will also subconsciously improve as well.

So that’s it!

When developing your power, you can do all 5 stages in one workout or you can spread them out over your week of training, doing one stage per workout.

If you use the power development stages you will continue to get stronger and more powerful, because remember numbers don’t lie.

Now with this information you are well ahead of most weight lifters, athletes, coaches, and even trainers, so if someone doesn’t know the stages of power development then they don’t really know power!



The French Women’s Beauty Secret