Physical Fitness Exercise Programs

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Hi,

I have been my whole life in sports and have always been in good shape. However, when you hit 35 you start getting some extra weight on your belly you want to get rid of. And although I do many sets for the abs, I still can not get it this highly advertised six pack.
I see many commercials when they show men and women who have those great abs. They say that if you only follow this program or if you buy this machine, yhou will be the same. I think it is all bullshit.
I believe that in order to really have extremely flat stomach, you gotta take some weight loss vitamins/supplements to dry yourself out. I believe this is what they do.

Unless someone here knows some other secrets/programs/exercises which would effectively melt down that little fat on the belly. Thanks

The crank and vodka diet always worked for me but I don’t recommend it. Its a tough one to kick.

I’m a tad impatient and am still awaiting a response in a diff forum.

I just wanted to run by you what I eat usually and ask how it is relative to what I’m trying to do, which is improving upon my swimmer’s body. I used to swim regularly(1mi ~30mins). Haven’t gotten back into the pool in a while but I’m currently doing P90X right now. I’m a total beginner when it comes to training so I decided it was best for me to pick up a program that was ready-to-go. I’ve modified it slightly to suit my needs. Anyhow, here’s my diet:

I eat no more than 1 plate of food a meal(usually a bowl because I eat rice).

This is the norm:
Breakfast:
-1 glass of water
-1 cup of Kashi cereal with what I assume to be an equal amount of 1% milk
-2 eggs with rice/bread
-1 serving of fruit

Lunch:
-Glass of Water
-The bowl equivalent of a 12" plate. I eat 1 cup of white(216 Cal/cup), long grain rice with some thing that is either seafood, lean chicken/pork/beaf, or veggie-soup
-1 slice whole grain bread
-handful of nuts when I can
-1 serving of fruit

Dinner:
-Same as lunch but more likely to be with fish

Before Bed:
- portion of cheese and bread with milk for muscle

-Veggies usually are spinach, broccoli, or romaine lettuce that I eat plain to avoid dressing but man, spinach plain is terrible.
I’m very much on eating healthy(mainly for longevity).
Things to note:
-I’ve been having trouble controlling portions recently, I’ll usually eat another 1/4 bowl
-I’ve been replacing half of my WHITE rice with whole wheat bread. So 2 slices of bread, and 1 cup.
-I tried eating brown rice but it doesn’t taste the best. Recently I bought a bag and am trying to slowly integrate it into my meals.
-I tried eating smaller meals more frequently but that did not go well. I have trouble with eating until I’m satiated.
-I drink 3/4 gallon of water a day.

I’m almost 20, stand at 6′1", weight 173ish and do my best to strength train 5x/week. Planning to start swimming 3+ times a week again.

I’ve just learned about counting Macros and was wondering if there was a simpler way to ensure I’m eating sufficient macros without having to calculate everything. I’ve read several times that "eyeballing" food doesn’t work.

I calculated my BMR to be 1900 Cal and my Daily caloric needs to be at 3000 Cal(moderate exercise 5x/week) - 3000 is probably an over estimation. I did one previously at bodybuilding.com and it yielded 1900 for my BMR and 2700 for my Daily.

Any feedback is appreciated. I know "cals in vs cals out" is most important. I do want to make sure I get my macronutrients but have a proper deficit in caloric intake.
Thanks for the help.

that is a good diet! just stay motivated!

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My grandparents are devout Seventh-day Adventists and believe that Saturday is the Sabbath. They follow the Jewish law of sundown to sundown, and militantly so. This has always been an issue for me because although I am not an atheist or agnostic, I’m much, much, much more apathetic than they are and they are not okay with that.

I am graduating from college next May, and the commencement exercises are on a Saturday. I emailed my grandmother and let her know that commencement will be on a Saturday, I will be participating, and I would like for her and my grandfather to put aside their misgivings and be there as well. I didn’t say it, but this will probably be the last big event they will be alive for. I don’t plan to get married anytime soon and I will be continuing on to a 7-year graduate program and do not expect them to live that much longer.

She returned my email this morning, saying, "I love you too much to jeopardize my covenant with the Power Tower of my life, my Savior and your Savior, our Lord Jesus, by doing my pleasure (and it would be a pleasure!) of attending your Graduation on God’s Holy Day, and forfeit His promises-part of the covenant."

At this point, I’m not sure I want them there anymore. I want to be able to enjoy my graduation, not have it weighted down by their glaring disapproval. But if I don’t reply with something, she will think I hate her (it’s happened before). So I’m trying to find some Bible verses which support my perspective: that commencement exercises do not violate the Sabbath, because they are a celebration of a job well-done, not a party.

All I’ve got so far is the verse in Mark: "And he said unto them, The sabbath was made for man, and not man for the sabbath:"

Any other verses you might suggest? My Bible knowledge is incredibly lacking.
… Okay, first of all, Adventists ARE Christians. This is not an argument against Adventists.

I’m not trying to upset my grandmother, I just want to explain to her in her language why I will be at my own graduation.

She does not respond to reason. Her idea of logic is anything that springs from the mouth of the Bible, not anything from the mouth of man.

I wasn’t trying to start a flame war of Adventists. I just want some verses (or places to look) which support my perspective, please.

I am not sure there is wisdom in arguing with them, for while the SDA serve the law, I believe they still know they are saved by grace

However you coulkd try

Galations 5: 4 You have become estranged from Christ, you who attempt to be justified by law; you have fallen from grace. 5 For we through the Spirit eagerly wait for the hope of righteousness by faith

Balance is the key to running
By Derek DeBono September 23, 2008
Remember the client who came to my office caressing his slimmed down stomach as though he was looking for misplaced keys? He wasn’t doing the weight-training portion of his program but loved doing the cardiovascular training. He was put back on track by reversing the order of his exercises.

This week I received an e-mail from someone, I’ll call him DML, who had the opposite problem. He couldn’t get motivated to continue his cardiovascular program but loved the weight-training portion. It was suggested I reverse the order of exercises for DML as I did for the first client. It’s an interesting idea but unfortunately it doesn’t work that way.

Case history is an important component in the development of an exercise program and is essential in navigating through problems that pop up along the way. The history of these two clients could not be more different and careful consideration must be given to what caused DML to lose his motivation for running.

DML is in his late thirties, is a competitive soccer player and has been since he was a child. He continued to play soccer as an adult in order to stay physically fit and because he loved the game. He became interested in a strength and conditioning program when he began playing against younger men and injuries kept him sidelined. The running program he was given was designed to build endurance and speed for the game of soccer. Running had always been a tool he used as a means to an end - to become stronger and faster on the field.

When DML began his conditioning program he developed greater confidence in his physical abilities and realized he is capable of doing a variety of activities other than playing soccer to stay in shape. His love for the game remained but his desire to keep playing competitively started to wane. The running he closely associated with the game began to feel pointless and boring. He could change his cardiovascular conditioning program to include anything but running but he would be denying himself an excellent exercise he is obviously good at.

There is no question DML’s running program needs to change but there is also a psychological hurdle he must clear. He has to reprogram the way he has been taught to think about running as a training tool and start thinking about it in a context unrelated to the game of soccer.

By taking a week off completely from running, DML will resolve issues related to over-training by giving his body some needed rest. A break also relieves the mental stress associated with a lack of desire to do something he knows deep down, he should be doing. When he resumes training, it should be with the objective of reducing both the frequency and the volume of his running.

Frequency is the easy part. DML is currently running a total of five days a week. That needs to be reduced to three days a week.

Volume is a bit more complicated because there may be a need to change the definition of volume. Traditionally, athletes define running volume in distance measured in kilometres. DML needs to define running volume in periods of time. To maintain his cardiovascular fitness DML only needs to run for twenty-five minutes at a moderate pace instead of the 16 km a week he is currently running.

The biggest challenge DML faces is psychologically reframing the activity of running from a utilitarian sport oriented task to a socially-oriented, enjoyable experience.

It’s difficult to pull yourself off a couch to cover eight km on a treadmill. Yes, it can get boring. Running outside relieves the boredom for a while but running the same route to the same music or thoughts will also take its toll. We can adjust the volume and frequency of the running downward but there will still be something lacking – as long as you run alone.

The easiest way for DML to reframe running into something other than a conditioning tool for soccer, is to do it with someone who doesn’t play the game. He needs to run with people who run because they enjoy it.

There is no shortage of running groups in the city that welcome new people with varying abilities. Like so many of us, DML is experiencing a transition in life that takes us from the limitless glory of our youth to the reality of needing to live a balanced life. He needs to take a chance on something new and get active with people whose company he enjoys.

When summarizing, take only the NECESSARY points to know and leave EVERYTHING else out.

1. Muscular strength can be maintained by one maximal workout a week.
2. Slow twitch muscle fibers have a greater capacity for quick, explosive movements while slow twitch fibers have a greater capacity for aerobic activities.
3. Isotonic training is a program in which one exerts force against movablee object, such as barbells and dumbbells.
4. To stimulate muscularstrengthh, a resistance of 80% of maximal should beusedd with 8-12 repetitions per set.
5. Some of the undesirable side effects of anabolic steroids are hypertension, fluid retention, facial whiskers, and atrophy of testicles for men, and decreased breast size for females.
6. Atrophy is the enlargement of muscle tissues as a result of regular and intense weight training.
7. Plyometrics is a type of exercise program that incorporates explosive jumping training and speed in such sports as basketball and volleyball.
8. The Overload Principle in athletics is one in which an athlete lifts too much weight in the weight room and is detrimental to muscle growth.
9. The Specificity of training principle is one in which the athlete determines which muscles are used to perform acertaini sports skill and then the athlete trains those muscles in a similar fashion as that sports skill.
10. Isometric training is a type of weight training in which the resistance increases as theexerciser goes through a full range of motion.
11. In order to produce maximal results in strength training, one should do maximal workouts five days per week.
12. Anabolic stdroids are synthetic versions of the male sex hormone testosterone.
13. When doing a body building weight-training program, one should rest more in between ses thn when doing a strength-training program.

Is this some kind of joke all of the odds are true and the evens are all false is this a joke if so try harder next time

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The spiritual care involves the acts of worship. The problem is that Iman cannot be translated into belief, nor Salaat into prayer, Nor Wadu into washing hand, face and feet nor; Sawm into fasting nor Sakat into charity nor Haii into pilgrimage to Mecca. T’hey are entitles in themselves.

A. Iman:The belief in God is the first and foremost important need for spiritual stability. Belief in God includes belief in his aU attributes, his angels, his books, the day of judgement, the heaven and hell and belief that - all good and bad is within his reach. Imam Rumi has called faith being superior to prayers. In illness, according to Imam Ghazai, the awareness of God increases and man becomes closer to God by realizing his own weakness. Without true belief, neither our prayer, nor charity, nor fasting nor pilgrimage will be accepted. The essence of belief is to rid ourselves of all false Gods around us, or within us, and to worship no one except God alone.

B.Salat: There are three health aspects of Salat
I. Wadu: Washing all the exposed areas of the body, hand, feet, face, mouth, nostrils etc. 5 times a day is a healthy preventive procedure. Hand washing is being emphasized more and more in hospitals now in order to prevent spread of germs. However non-Muslims did not know that hand- washing is so important - it has been ordered in Qu’ran (5:7) 1400 years ago. And for complete cleanliness bathing is advised (4:43)

2. Recitation of Quran: Has a healing effect on body, mind and heart. These healing effects are due to the effect of sound (Echo) and the meaning. The letter Alif resounds unto the Echoes to heart and the letter YA resounds unto Echoes to the pineal gland in the brain.

"O Mankind: There has come to you a direction front your Lord and a healing for the (disease) in your hearts - and for those who believe a guidance and mercy !!"
10:57

"We sent down in the Quran that which is healing and a mercy to those who believe: to the unjust it causes nothing but loss after loss". The movement in Salaat are mild, uniform, and involve all muscles and joints. The caloric output is desired to keep the energy balance."
17:82

C: Zakat (Charity): The word itself means purification and growth. Here it is meant to imply the purification of legitimately earned wealth. Many of our crimes are committed with money or for love of money, and in the love of money one becomes violent in behavior.

And he is violent in his love of wealth:
100:8

In Islam the ownership of wealth belongs to God. We are the disposer of that trust. Therefore, this concept establishes peace at heart and our behavior in the loss of money or unusual gain, In either way, we thank God.

D. Sawm: The Islamic fasting: Islamic fasting is prescribed as way training of our mind, and body in self-restraints.

"O you who believe is prescribed to you, as it was prescribed
to those before you, so that you can learn self-restraint."
2:183

Therefore, during the period of fast one may not only get rid of nibbling food, coffee, smoking but also of anger and excessive sexual passion.
In fact, the fast not only gives rest to stomach but also stabilizes the secretion of harmones which control our behavior.

E. Hajj (Pilgrimage to Mecca): The morale is Prophet lbrahim’s submission and absolute surrender to God’s will, the opportunity for repentance, and the social and political gathering of the Ummah depecting brotherhood, and equality. However this can be used for programming and testing us for physical endurance, a requirement for all able men and women. The long walks, the heat, the sun, the thirst, the physical exercise, etc. is to remind us of the day of judgement. We should perform Hajj when young and physically well rather than wait for the old age. We should keep ourselves in good shape before and years after the Hajj.http://www.islam-usa.com/im6.html

There is a lot more to islamic medicine.
Here is a site:
http://www.foodquran.com/

Can you guys read this and offer some feedback? This assignment is worth a lot of marks, I don’t want to mess up. ^.^ Pre-thanks to all that do <3

Diet Pills.

Practically everywhere I go, I hear about some new miracle pill that aids weight loss. There are even entire stores devoted to them! Even if there is an abundance of different brands, how many of these products actually aid weight loss? The main issues with these products are their ridiculous prices, the effects they have on children, and the health problems caused by some of the pills.

Like psychic readings and astrology hot lines, the weight loss industry sells hope to desperate people. How much does selling "hope" get you yearly? $222 million for just the pills in the United States. With the exercise programs, equipment, and breakfast shakes added, the sum is $40 billion a year and it’s going up. So, how exactly did these numbers get so high? It starts off with either a despairing man or woman wishing to lose a few pounds. They read the promises on the bottles, see the gorgeous people on the displays, and ignorantly buy a months worth of pills, which ranges from $40-$70. Does that sounds like a good purchase?

Even though the prices are horrible the pills have to work and be risk free, right? If you thought yes, you’d be dead wrong. Many brands are either ineffective or barely work with harsh side effects. Consider the popular brand called "alli". On their official website, it states "alli blocks 25% of the fat you eat from being absorbed, and the fat that isn’t absorbed is harmlessly passed through your bowels. As a result, you may experience some bowel changes during the first few weeks of use". If you haven’t already guessed, that pretty much means you crap out 25% of the fat you ate that day, everyday you use alli. I also came across some information stating that a side effect is getting "gas with oily spotting". Basically, if you’re on alli, make sure not to wear white pants. Another bad part about alli is, even though it helps a little bit, once you stop taking alli you’re definitely going to gain the weight back. This product doesn’t help you change your eating habits, just blocks out fat. Once you’re off alli, the extra 25% of your fat intact is going to come back into your diet, making it a huge waste of your time and money.
Since diet pills are horrible for adults, what about children? Normally there are terrible side effects that come with diet pills for adults, let alone children! Children will get the same side effects, plus put their growth in danger. They need nutrients because they’re growing and people get nutrients from food. If the children are fat, you shouldn’t be restricting food but instead changing their diet to something more healthy and getting them to be more active. If doing that still does nothing for your child, there is one FDA approved weight loss drug used on children. It’s called xenical and it works by blocking fat absorption. Even though xenical is approved, children under twelve aren’t supposed to take it.

It’s evident that diet pills are not the best options for weight loss. Considering that one third of the adults and 20% of the children in America are obese, it doesn’t look like the diet pills are doing their job at keeping you healthy anyways. If you want to lose weight, it’s going to take time and hard effort. There are no get out of work quick schemes for losing weight. It’s all about dieting and exercise. I wish you good luck on losing weight!

Cut out the abbreviations. Like at the end: "it’s".