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It's been a few
weeks since the last edition of the newsletter. I'm not
going to stop writing or anything, but I'm getting a little
frustrated...
Due to spam
filters, a lot of you (especially with AOL and Yahoo accounts)
have not been receiving your newsletter. To make sure
you get your newsletter, make sure you add drandrew@sympatico.ca
to your safe list. You can always find your newsletter in
the Better Body Archives, and catch up on anything you've
missed.
The
Fat Burning Zone
By Dale Andrew
One of the
biggest myths in fitness is that you have to maintain a
certain heart rate in order to be in the "fat burning
zone" and lose fat.
Sorry, but
that's just a bunch of B.S.
This
myth has led many to a whole lot of low-intensity training and
therefore, a whole lot of failed programs.
The faster
you get rid of the "heart rate zone equals intensity and
fat burning" mentality, the quicker you will start to
change your body.
Intensity
is about challenging your mental and physical
tolerances. Heart rate does not equal intensity. In
the last 10 years, research has shown us two very important
things about exercising for fat loss:
-
Lifting
heavier weights leads to burning more calories after the
workout when compared to lifting light weights. So that's
why 8 repetitions per set is better than 12 reps per set.
-
Interval
training is superior to slow, steady cardio for fat loss
and post-exercise calorie burning. So it is more effective
and more efficient to use short high-intensity interval
training workouts instead of slow, long cardio sessions.
So does
this mean you never need to monitor your heart rate?
Not
exactly. The only time you might need to know your heart
rate is during the recovery period of the interval training.
It's important to take enough time between intervals so that
your heart rate drops significantly. That way you get more
work done when it counts. You don't want to start your next
high-intensity interval too soon, nor do you want to exercise
too hard during your recovery interval.
So the
bottom line:
Don't worry
about your heart rate during exercise (unless you just like to
keep track for interest sake). Knowing your heart rate isn't
going to help you burn more fat, making sure that you are
working at a high-intensity during each lifting and interval
session will.
Good
Fats
By Dr. John Berardi
On
average, most people should ensure that 25-35% of their energy
intake comes from fat, with your fat intake split equally
between saturates (animal fat), monounsaturates (olive oil,
avocados, etc), and polyunsaturates (flax oil, salmon oil,
etc.).
Your total fat in the diet may vary but make sure
you’re getting about 1/3 of each type for the best fat
balance.
When
it comes to nutrition, JB is the expert I turn to - and for good
reason - he has a Ph.D. in Kinesiology (with a specialization in
Exercise and Nutritional Biochemistry), has authored more than
200 articles, launched the nutrition
system
that
is rapidly becoming the industry standard and oh yeah, long
before all that, he was the 1995 Mr. Jr. USA Bodybuilding
champion.
Do
you have a question for me?
Drop me a line at drandrew@sympatico.ca
-- and you might see your question answered in an upcoming issue
of The Better Body Tips Newsletter! Best Question
Contest - winner gets a mystery surprise gift!
Upcoming
Bootcamps
Here's your opportunity to consult with Dale Andrew -- If you're
interested, I may come to your city or town for an exclusive "Fitness Bootcamp"
I
will speak
and coach live, giving away the exact step-by-step fitness
blueprint you need to get in better shape and quickly lose
fat...
Upcoming
Bootcamps:
Guelph,
ON -- September 15
I'll be happy to answer any of your questions about
these exclusive events -- at drandrew@sympatico.ca.
Q
& A: Multivitamins
By Dale
Andrew
Q: Why do
people need to take a multivitamin?
A: Consistent
use of multivitamins and other key supplements can promote good
health and help prevent disease, according to a comprehensive new
report released by the Council for Responsible Nutrition (CRN).
The report found that ongoing use of multivitamins (preferably
with minerals) and other single-nutrient supplements (like calcium
or folic acid) demonstrated quantifiable positive impact in areas
ranging from strengthening the immune system of highly-vulnerable
elderly patients, to drastically reducing the risk of neural tube
birth defects such as spina bifida. The 100-plus page report --
titled The Benefits of Nutritional Supplements -- reviewed more
than a decade's-worth of the most scientifically-significant
studies measuring the health benefits of multivitamins and other
nutritional supplements, including antioxidants (vitamins C and
E), calcium, long chain omega-3 fatty acids (fish oils), vitamin
D, vitamins B-6 and B-12, and folic acid. The American Medical
Association has also recently evaluated the medical literature and
has recommended that Americans consume a one-a-day
multivitamin in order to promote general health.
Q: Why are
there different formulas for men and women?
A: While many
of the health concerns that we face today are equally important to
men and women, there are a number of health issues that apply to
only one or the other. Today, one of men's major health
considerations is prostate health. Similarly, women are more
focused on breast cancer prevention and symptoms relating to
menopause and premenstrual syndrome. VGF
25+ for Men and VGF
25+ for Women take these differences into account.
Featured
Exercise
DB Bentover Row with Ball
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent .
Take one hand and place on ball that is approximately waist height to
support upper body. Hold DB in other hand with a neutral grip and let
arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB up to body and squeeze
shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension, flexion,
or trunk rotation may cause injury.
Image Courtesy of
Fitness Generator
HELP:
FEEDBACK WANTED!
I need your help! First off, comments, testimonials,
quotations, or Q&A for future issues would be VERY
appreciated. Hey, if no one's telling you how you're
doing, then guess what? You can't do it any better.
So PLEASE give me your candid opinion about this publication and
send it to me at drandrew@sympatico.ca
I'd love to hear what you have to say!
And
lastly...THANK YOU! I appreciate your support,
continued business and trust, so we can both work on making this
the most influential, waist-line shrinking newsletter you've
ever had!
Committed
to your success,
Dale
Andrew, M.A.
P.S. If you
enjoyed this newsletter, feel free to pass it on to anyone else
that might enjoy it.
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CANDOlife. All Rights Reserved.
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