Free Fitness DownloadsHere you'll find our ever expanding vault of free fitness reports and downloads to help you achieve faster results with less wasted time and effort. Simply click on the link below for the report you wish to download... Another concern my beginning clients have is how to lower their BMI(Body Mass Index). Did you know you could diet and lose scale weight but your BMI can actually stay the same? Did you know some athletes have higher BMIs than the average unfit person? Find out why in this FREE REPORT: The Truth About BMI. These two FREE REPORTS, as well as others, are available in the “FREE DOWNLOADS” section. Click and Download them today! National Nutrition Month!20 Ways To Eat More Fruits and Vegetables Eat Right with Color during National Nutrition Month March is National Nutrition Month. This year's theme is "Eat Right with Color," encouraging you to pack more nutrition into your day with colorful foods on your plate. Research is uncovering the benefits of pigment-related phytonutrients — and the colorful fruits and vegetables that supply them. Different foods add a variety of color, texture, shape and flavor to meals and snacks, as well as different nutrients and phytonutrients. Vary the color on your plate to provide a festive and nutritious meal. Green: avocados, apples, grapes, honeydew, melons, kiwi, limes, artichokes, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach Orange and deep yellow: apricots, cantaloupe, grapefruits, mangos, papayas, peaches, pineapples, carrots, yellow peppers, yellow corn and sweet potatoes Purple and blue: blackberries, blueberries, plums, raisins, eggplant, purple cabbage and purple-fleshed potatoesRed: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes, watermelon, beets, red onions, red peppers, rhubarb and tomatoes White, tan and brown: bananas, brown pears, dates, white peaches, cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potatoes and white corn. Click on the Link Above to learn "20 Ways To Eat More Fruits and Vegetables"
S.M.A.R.T BenchmarkingS.M.A.R.T Benchmarking In order to monitor your SMART Goals, you need to use other methods besides the scale. Getting your body composition assessed, while humbling, will also give you a clearer picture of how your body is changing and if you are actually losing FAT instead of Muscle. Download the article above and see how I bench mark with my clients and how you should monitor body composition changes as well! S.M.A.R.T GoalsAre Your Goals, S.M.A.R.T Goals?Click the link above and get going on developing your S.M.A.R.T Goals and finally seeing the results you want! Often times our New Years Resolutions are lofty, too aggressive and not specific. "Losing Weight", "Getting Fit", "Getting Tone" are all too general, you need to hone in and crystallize your goals in order to reach them. Are You Eating ENOUGH to Lose Weight?Are You Eating Enough To Lose Weight? The article above describes how to "RAMP UP" to a proper calorie level if you've been a career dieter and have been eating way under your maintenance level of calories (Basal Metabolic Rate-BMR) for years! Although it seems illogical, those who have created and maintained a calorie deficit that is too large for years, have put their body in a "Starvation" mode that causes the body to hold on to it's fat stores, so increasing calories is necessary. This is why reducing calories further or increasing physical activity rarely works to lose those last couple of pounds. Click on the link, Download the article, Fill out the worksheet, and "RAMP UP" to a proper calorie level, and watch your weight loss get kicked into high gear!
New Workouts!Shoulder Warm Up RoutineAfter 20 years of training and neglecting warming up my shoulders, they let me have it this year! Thankfully, only in the form of severe inflammation and sprain, not a rotator cuff tear. Through months and months of physical therapy, I've learned my lesson and am now back on the path to make my shoulders stronger. Here are some exercises I learned along the way that should be included on any day where heavy pressing is involved. (I.E.- Chest Day and Shoulder Day)
Dave's Summer CutTired of cutting routines that have you doing hours and hours of endless cardio? Tired of cutting routines that use nothing but high repetition sets and light weights promising "Tone" and "Fat Loss"? Here's a 12 week cutting routine that is sensible, combining heavy compound moves, some high intensity burn out sets, and moderate cardio. Give it a try today!
Dave's V.I.F. Workout!As first seen on muscleandstrength.com!! The VIF Mass Building program moves through three different phases that will keep your body growing in the right direction: Volume Dominant, Intensity Dominant, and Frequency Dominant or V.I.F for short. Each phase is 4 weeks long for a total of 12 weeks. After 20 years of training, this program coupled with proper nutrition, put 8lbs of new muscle on me in 12 weeks! Download the PDF and give it a try for your next muscle gain phase!
Dave's Upper/Lower Body SplitHere’s an upper/lower body split that hopefully addresses the shortcomings of what usually happens when people try to develop a workout routine where each body part is worked twice a week.: Too Many Sets Per Body Part Too Many Isolation Movements No differentiation between workouts if performed twice in a week. and allows for decent muscle growth. It will probably work best if you have over 6 months training experience and are somewhere between an intermediate and advanced lifter. If you have been making steady growth gains for over 3 years and are almost at your most muscular, this routine is probably not for you. Everyone else, Have a Go At It!
Dave's Upper/Lower with ABS!The same routine as Dave's Upper and Lower body split, but this time we throw some abs in! The workouts with abs approach that 60 minute threshold mark, so make sure you adjust your rest times appropriately! Good Luck!
Dave's Workouts, A Free Support Forum, and Supplementscan be found on Muscle and Strength.com! Click the Logo and Visit M&S Today!
Why Your Husbands Gut Is A Problem, And What You Can Do About It Men often get away with having a big belly, while their femalepartners follow every fad diet and do hours of cardio to remainattractive. But if your man's gut is over 39" it may be deadly.Download this important report to see what health risks men with overly large abdominal girth can suffer from and what you can do to help him shrink his gut and become more healthy! 6 Week Body Blast Workout Ready for a new challenge to get your body ready for summer? Learn how time under tension and proper nutrition can have your body looking great in no time! The Truth About Scale Weight Is your scale lying to you? Learn the real story about scale weight and what it means to you and your fat loss efforts... The 9 Essentials of Weight Loss Want to lose weight the right way so you can keep it off this time? Here are 9 "must know" tips for permanent fat loss. The Truth About BMI What the heck is BMI? Learn the truth about BMI and what it means to you and your fat loss efforts. |
