In today's July 1, 2009 newsletter . . .
- A Summer Road Trip Workout
- Defeating "Turkey Flap"
- How Long Can You Concentrate?
A Summer Road Trip Workout
From the book, Living the Fitness Lifestyle.
You’ve been on the road since early this morning. It’s mid-afternoon and you need to think about where you will spend the night. So you pull off the highway and get out the AAA Travel Guide. You want convenience, clean and quiet, at a reasonable rate. It is a road trip, not a week at a luxury resort. Nutritious food and some exercise are a must, road trip or not. You’re in luck. Moderately priced motels today often have exercise rooms. A few are quite well equipped, but most are like the following ...
One of the motel sleeping rooms has been converted to an exercise facility. Usually there is a treadmill or exercise bike (sometimes both), facing an elevated television set. In the center of the room is a multi-purpose workout apparatus, something similar to a Universal gym but cheaper. It probably has four exercise stations.
So it’s not Gold’s. On the other hand, in all of my car travels I've only twice had to share the exercise room with other guests. It won't be crowded. You can get in a decent workout, spare as the room may be.
What I usually do is decide on an exercise circuit that I will do for 20 to 30 minutes. The key to a good circuit that works your entire body in this space is to select four or five movements and repeat them with little or no rest between exercises. One that has worked well for me is the following:
- Treadmill or stationary bike
- Lat Overhead Pull-down or Seated Cable Rowing
- Standard Push-Ups
- Bodyweight Squats
For lat pull-downs or rowing, I do 10 to 12 reps with a weight about 75 to 80 percent of what I would normally use in a workout when I rest between sets. The push-ups are in sets of 10 to 20 reps. Sit-Ups, 20 reps. Body weight Squats, 15 to 20.
The circuit: Begin with treadmill jogging or bike pedaling for 2 minutes. Stop. Quickly, move to lat pull-downs or rowing for 10 to 12 reps. Stop. Quickly, move back on the treadmill or bike for 2 minutes. Stop. Quickly, drop and do 10 to 20 push-ups. Stop. Quickly, hop back on the treadmill or bike for 2 minutes. Stop. Quickly do sit-ups, 20 reps. Stop. Jog or pedal again for 2 minutes. Stop, do 15 to 20 Bodyweight Squats.
That completes one circuit.
If you keep moving, 20 minutes should take you through the circuit about twice. Thirty minutes, 3 times. You are in and out of the motel’s exercise room in half-an-hour or less. Shower and have breakfast. You’re feeling great, knowing you have treated your body with the respect it deserves.
It's summer in the western hemisphere. Enjoy it.
Defeating "Turkey Flap"
Jim writes . . .
"I just discovered your wonderful site!!! I have started exercising again. Over the past five years I have been inactive and have gained 30 lbs. and the extra skin that comes along with it. I have great posture so I do not look fat. As my arms get bigger, what is the best way to get rid of the turkey flap under the triceps. Thanks for the great new part of my training education." -Jim
Jim's question represents a common concern: Upper arm turkey flap. It strikes overweight men and women alike, usually with women being more vulnerable in this regard than men. Look around the gym and you'll probably see overweight exercisers doing inordinate numbers of sets and reps of triceps press-down type movements. Unfortunately, turkey flap rarely responds to the onslaught.
What is the answer?
To begin with, attaining a healthy bodyweight and staying in firm, muscular condition minimizes turkey flap issues as we age. And exercises that bring the triceps into play do help.
However, please remember that "spot reducing" is a fantasy. It does not exist, except by way of the surgeon's knife. Although endless sets of isolation exercises such as triceps extensions may seem logical to correct the problem, as fat burners they do very little ... and, sad to say, they won't make loose skin disappear.
A reasonable amount of triceps isolation exercise results in muscle development, of course, and that helps. But most of our workout time should be invested in exercises that bring multiple muscle groups into play all at once. Upper body work that requires pushing weights away from your body (pressing weights or your own bodyweight at various angles) will provide more bang-for-your-buck than isolation movements.
So get muscular and firm, everywhere - total body. You will look and feel great, even if a smidgen of turkey flap remains. However, if too much loose skin still flaps in the breeze, a visit with a plastic surgeon may be the honest answer to the problem. But don't even think about it until you've already gotten fit and firmed up.
Technology run amok in people's lives is common these days, and it is a bad thing. The following Matt Furey article provides some ways to avoid the pitfalls.
By Matt Furey
How Long Can You Concentrate?
Imagine this: You're sitting in front of your computer, working on a project. Perhaps it's a book, an e-mail, or an article. Or you're doing research.
The phone rings. Do you answer it?
A new e-mail chimes. Do you immediately read it?
A text message arrives. Do you look at it and reply?
Your spouse or child enters the room. Do you stop what you are doing to see what they want?
The question is: How easily are you distracted?
The other day, I was reading that the average person can concentrate on one thing for only about five minutes. He's got so many gadgets and gizmos that he can never rest or relax mentally. The cellphone or blackberry is always with him. He sleeps with it at his side. Cannot go for a walk without it. Or attend a movie or concert. Can't eat a meal with his family without looking at his gadget.
I am NOT saying you should get rid of all your gadgets. I'm not saying to stop using technology.
What I'm saying is that peace of mind, happiness, and the ability to achieve your goals has a lot to do with how long you can concentrate on one thing. And if you can't go for a walk, watch a movie, or have dinner with family or friends without constantly checking your tweets and text messages - if you can't leave all your gadgets at home or away from your reach for extended periods of time - then you most likely have a lot of trouble finishing projects that require deep concentration and focus.
Here are some things I do that you may find helpful:
1. I put my gadgets in another room when I go to bed at night.
2. I do not bring my gadgets with me when I go for a walk.
3. I do not bring my gadgets with me when I am eating with family or friends - and if I do bring them, I do not use them when we're talking.
4. If I am working on a project (like this very article), I do not respond to pings, pongs, pangs, or anything else. Everything can wait until I am finished with what I set out to do.
5. If I am talking to someone who allows himself to be continually interrupted by pings, calls, and tweets - I end the encounter. Because that person is letting me know that he values his gadgets more than me.
Now if you're the type of person who likes his gadgets more than accomplishing something worthwhile - well, you'll get no argument from me.
On the other hand, if you're willing to try turning off your gadgets - or letting them ring or chime, unanswered, for extended periods of time - you'll be amazed at how you will have eliminated a great deal of the unwanted resistance you may have to success.
In fact, if you really want to get more things done in less time - with next to no interruptions - then you'd better learn to do nothing more than concentrate on what you want in such a way that you feel as if nothing is blocking you whatsoever.
No sandpaper rubbing against you as you go through life.
Instead, a resistance-free feeling flowing against your skin and through your veins.
You get up in the morning with things to do - and you get them done. Day after day. Week after week. Year after year.
Thousands upon thousands of days in which you git 'er done because you know the power of a focused mind.
This article appears courtesy of Early To Rise, a free newsletter dedicated to making money, improving health and secrets to success. For a complimentary subscription, visit http://www.earlytorise.com.
The Gray Iron Fitness Newsletter is a free publication sent twice monthly to our subscribers. Our purpose is to provide honest and realistic fitness information for people age 50 and above.
Always consult with your physician before making dietary changes or starting an exercise program.
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