The Top Ten Ways to Jump Start Your Weight Loss By Christopher Guerriero

1. Eat protein at every meal, including breakfast.

2. Eliminate wheat and flour-based products for the time being. And yes, that definitely includes bread and pasta.

3. Eat unprocessed foods. Ninety percent of what you eat should be a combination of (in this order of importance) raw vegetables, steamed vegetables, whole grains, lean protein, and maybe a few fruits if necessary.

4. Reduce starch to one portion a day, and don't eat that portion during your evening meal. Best choices are beans, sweet potatoes, and oatmeal.

5. Don't overdo fruit - one a day maximum, and only the low-sugar, high-fiber variety. Apples, pears, plums and berries all are good choices. For now, fruit should be eaten alone or with something light, like low fat nuts. Lose the fruit juice completely.

6. Reduce or eliminate dairy for the time being, especially cow's milk. Exceptions: reasonable amounts of low sugar, fat free yogurt.

7. Lose the booze. Despite what the "studies" say, you lose no health benefits by giving up alcohol (including wine). There is nothing essential in alcohol that you can't get in fruits and vegetables without all the bad side effects that go along with it.

8. Stop using vegetable oils such as sunflower, safflower and corn. The supermarket kind is highly refined, and it oxidizes easily when heated, contributing to arterial plaque. Use olive oil instead, and apply it to food after the food is cooked when possible.

9. Watch which types of fat you're eating. The amount of fat you eat is probably less important than the kind of fat you eat. The worst are fried foods, margarine and foods that contain hydrogenized or partially hydrogenized oils. The best is omega-3, found in fish and flaxseed oil.

10. Obsessively drink water - At least 8 ounces for every 20 pounds of bodyweight you're now carrying around, each day. Every day. No excuses.
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Christopher Guerriero is Founder and CEO of The National Metabolic and Longevity Research Center, where he has devoted more than 15 years to studying people who have successfully mastered their metabolism. Christopher is the author of several books, including the world wide best-seller "Maximize Your Metabolism".

*brought to you by FitnessAndHealthAdvice.com

Keeping Fit as You Age By Dr. John Spencer Ellis

It's a commonplace observation that as you age you have to work harder to keep the pounds off and to stay fit. One major reason is the inescapable biological fact that metabolism slows as we age. Inescapable for now, at least, until medical technology finds some safe way to alter it.

Genetic research into aging is trying, in a way, to do just that. Several studies in the last two decades have pointed to hints about precisely what causes aging. If they get sufficient knowledge of the subject, there is some hope of altering the situation.

Until then, there are several things a sensible person can do to stay trim, flexible and within a healthy weight or body fat percentage range. At any age, diet and exercise are the twin partners required to achieve those goals.

For some, working out an hour per day every day - a five-mile run, a long swim, hitting every station on the weight machine - is still feasible. Others will have to adjust their routine to what is realistic for their own circumstances. Don't ignore the signals that will help guide you to do that. Mild discomfort is to be expected, especially the day after a vigorous workout. Extreme pain is a sign something is wrong.

There are dietary changes that will be needed, too.

As we age there's a greater temptation to indulge in tasty, but high sugar, high fat foods. We see it as a reward for all the years of hard work and dietary discipline. Unfortunately, we pay a higher price later in life for those than we did in our 20s or 40s.

An occasional dessert is actually healthy, both for your state of mind and the sugar and fat. Both are essential compounds in moderation, though simple sugars are preferable to complex and unsaturated fats are preferable to saturated fats. Sugar is essential to generating the energy needed for all biological processes. 'Good' fats help regulate hormones, neural processes and other vital activities.

Staying active is equally as important as the proper diet. A good walk helps keep the cardiovascular system in working order. Mild stress on the muscles and joints keeps them lubricated and firm. Both muscle mass and bone density reduce dramatically in sedentary individuals.

Studies show that a sedentary 65 year old will have (on average) only 60% of the aerobic capacity of a 30 year old. Those who do no strength training lose muscle mass equivalent to seven pounds per decade. But those statistics are not written in stone. Exercise can help improve them tremendously.

Studies at various universities carried out for 25 years show that runners who continued to train kept almost all their capacity of 20 years previous. Those who engaged in resistance training maintained muscle mass equal to that of ten years earlier. Use it or lose it.

A person who has been idle, but suffers no debilitating disease, can reverse their odds. Start slow and think long term. Pain from overdoing it is one of the leading causes influencing people not to stick with it. Take long walks, and then work up to more vigorous activities under the guidance of a professional.

Live a long and healthy life, not just a long one.
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Each week, over one million people enjoy a fitness and wellness program created by John Spencer Ellis. His programs are implemented in the top resorts, spas and health clubs. John is the CEO of NESTA (National Exercise & Sports Trainers Association), the Spencer Institute for Life Coaching, and the Get America Fit Foundation. John has been featured on ABC, NBC, CBS, PBS, FOX, FOX Sports, FOX Reality, SPIKE and ESPN. Visit him at www.JohnSpencerEllis.com

*brought to you by FitnessandHealthAdvice.com

Leg Exercises By Dr. John Spencer Ellis

What kind of leg exercises you do will of course depend on your goal. Are you trying to build massive thighs or heart-shaped calves? Do you want to build strength, increase running endurance or improve balance and flexibility? Are you a weight-lifter, a jogger or a ballerina?

Naturally, not all goals are mutually exclusive. Building strength can combine well with improving balance, for example. Having toned, strong leg muscles helps keep joints stable and improves appearance.

Remember that any strenuous exercise should be done only after a warm-up period that includes stretching.

Spinning ...

One of the best exercises for toning and strengthening leg muscles is 'spinning', using a stationary bike. Using an ordinary bicycle is good too, but the exercise is less controllable and involves a lot of other muscle groups.

A 15-minute spin will help tone the calves, hamstrings and quads, improve joint flexibility and (sometimes) reduce cellulite and fat. It's also a great cardiovascular activity so you get two for the price of one when you spin.

Knee Exercises ...

If you want something a little less vigorous, say you only want to help strengthen the knee, here are a couple of options.

This first one is really good for those who suffer from conditions such as chondromalacia patella. That's a roughening of the cartilage underneath the kneecap, sometimes as the result of the bones not sitting properly in the 'V' of the knee joint.

Sit in a chair, back straight but not tensed. Your leg should be bent at 90 degrees, the thigh parallel to the ground, the lower leg vertical. Tense the thigh, hold for 5 seconds then release. Switch legs and repeat. Do 10 reps for each leg. Easy, huh!

Be sure to breathe normally during the exercise.

Another exercise does a little more to build strength in the muscles that control bending at the knee.

Sit up straight and breathe normally, then cross your legs at the ankle. Push forward with the rear leg and back with the front leg. (A little tricky at first, but think about it!)

Switch legs by reversing the direction of the cross. If the right leg was in front, move it to the rear. Repeat the exercise 10 times for each position.

Calf Burns ...

Now for something a little more strenuous.

Depending on your balance and the surface you're standing on, you may need to do this on a mat or carpet, or on a wooden floor. Avoid using a cement or metal floor.

Stand up straight, heels together, toes slightly apart. Make sure you are well balanced.

Lift the heels, balancing on the balls of your feet. Imagine a string attached to the center of your head pulling you up. Hold for 5 seconds, and then lower slowly. Repeat 10 times. Over time, as you build strength and balance, increase the length of time you're on the balls of the feet.

Vary the action by bending slightly at the knee while you still have the heels raised. This will bring the thighs (quadriceps or 'quads' and hamstrings) as well as the buttocks into play. Straighten up, and then lower the heels. Repeat 10 times.

Among the many health benefits of strong, flexible legs there is one that is especially important for the older crowd. Many falls lead to broken hips, one of the leading causes of severe health problems for the elderly. A long-term practice of keeping the legs in shape will help prevent this later in life.
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Each week, over one million people enjoy a fitness and wellness program created by John Spencer Ellis. His programs are implemented in the top resorts, spas and health clubs. John is the CEO of NESTA (National Exercise & Sports Trainers Association), the Spencer Institute for Life Coaching, and the Get America Fit Foundation. John has been featured on ABC, NBC, CBS, PBS, FOX, FOX Sports, FOX Reality, SPIKE and ESPN. Visit him at www.JohnSpencerEllis.com

Sponsor Message: If you've not done so already, grab your copy of the world wide best-seller 'Maximize Your Metabolism' by fitness expert, speaker, and author Christopher Guerriero.

*brought to you by FitnessandHealthAdvice.com

Excess Candida Equals Excess Body Weight, and Mental Depression -- By Christopher Guerriero

The most common place that Candida overgrowth appears is in your intestines, but it can easily spread throughout your entire body. Excess Candida causes a whole host of horrible side effects like:

- headaches
- excess gas
- bloating due to the poor digestion of foods
- food cravings
- constipation
- cramps
- PMS
- allergies
- weight gain
- the inability to lose weight even on a good diet
- yeast infection
- acne
- fatigue
- depression
- stress
- and so much more...

But there are ways that you can help your body to fight off and clean out much of this matter.

First and foremost, you should clean out your digestive system with a thorough vegetable juice cleanse. When cleansing to make your digestive system healthy again, you should follow a juice cleanse for at least 10 days (up to 30 days).

Your lifestyle may make it difficult for you to just consume freshly squeezed vegetable juice all day long - but you can get by simply by adding 2 or 3 fresh vegetable juices to each day, and eating normal for the rest of the day. Explicit guidelines for creating a great juice cleanse can be found on The Total Body Transformation.

After you've cleansed your body, follow these guidelines:

(1) Avoid added sugars (including fructose, honey, molasses, fruit-juice sweeteners, etc.) and all sugar-sweet foods and snacks, including cakes, cookies, candies, desserts, sodas, fruit-juice and ice-cream, even if they're made with sugar-substitutes like saccharine or aspartame (these substances may cause problems for some people who are allergic or sensitive to them). Stevia extract, which is a natural sweetener, is fine. If you can cut out sugars for 3 days, their "spell" will be broken and you will be able to resist them quite easily.

(2) Avoid white-starch foods, like white bread, cakes, cookies, white pasta, white rice, potatoes, and all refined flours, etc. Whole-grain flour, in moderation, is acceptable, unless you are a 'carbohydrate addict'; also whole-grain brown or wild rice, whole-grain pasta (usually available in the deli section of supermarkets), etc.

(3) Avoid all dairy products, except eggs.

(4) Increase your intake of essential oils, esp. omega-3 oils, which are very lacking in the western world's diet. These include: Fish oils, Flax-seed, borage and evening primrose oils. One tablespoon or three capsules of any of these, twice daily is the norm. Some of these oils can be used as salad-dressing, instead of olive or canola oil, or on whole-grain breads instead of butter.

(5) Add Acidophilus (or Primadophilus), to your diet, after breakfast and after supper daily.

These 5 tips along with a healthy diet like that laid out in The Total Body Transformation should do the trick in helping you clean out any Candida overgrowth.
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Christopher Guerriero is Founder and CEO of The National Metabolic and Longevity Research Center, where he has devoted more than 15 years to studying people who have successfully mastered their metabolism. Christopher is the author of several books, including the world wide best-seller "Maximize Your Metabolism".

*brought to you by FitnessAndHealthAdvice.com

What's Your Body pH (Acid Level)? By Christopher Guerriero

A Dr. by the name of Dr. Morter discovered a very simple, yet effective way to test your body's pH level using little pieces of pH paper that you place into your mouth (if testing using your saliva) or in a stream of urine (if testing using your secretions).

It's vital to know your body's pH, but it far more important to know how to control your ph level.

You see, if your body becomes too acidic you'll be more prone to catching colds, to getting diseases, to getting fat, to being tired, sluggish, fatigued, stressed, and full of body aches and pains.

Your body becomes acidic in many ways, but some of the most common ways are:

- Watching or reading the news - yes, you heard me right, watching the nightly news can make your body acidic and when your body is acidic it retains fat - so watching the news can make you fat - OK that's a stretch, but inadvertently anything that causes your body to becomes acidic will eventually make you fat, stressed, and unhealthy.

- A diet that lacks raw vegetables.

- A diet high in starches, fat, sugar, and/or processed foods.

- Lack of exercise

- Stress at work - in fact, you can change your body from a healthy alkaline state to an unhealthy acid state within seconds simply by letting yourself get upset or frustrated, and when you allow yourself to get into this acid state your body immediately becomes less healthy and your metabolism immediately gets adversely effected.

OK, now how can you stop all this acid living and start living an alkaline lifestyle which is conducive to health, weight loss, and proper energy levels - simply do the following:

1.) Add more raw vegetable to your diet (at least 3 servings per day).

2.) Drink more plain, fresh water (preferably distilled)

3.) Try to eat mostly organic foods

4.) Exercise at least 3 times per week, preferably 5 times per week - and don't over exercise because if you push yourself too hard you'll actually reverse the benefits of exercise and make your body highly acidic.

5.) Avoid all soft drinks.

6.) Avoid all white flour products and all white sugar products.

7.) Avoid dairy products except for eggs

8.) Avoid stressful situations whenever possible

9.) Spend at least 5 minutes in the morning, 5 minutes in the afternoon, and 5 minutes in the evening thinking about all the blessings that you have in your life.

10.) Practice some deep breathing exercises like those found in chapter 11 of MaximizeYour Metabolism.

11.) Consume a 'greens drink' like the one called Mega Greens.
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Christopher Guerriero is Founder and CEO of The National Metabolic and Longevity Research Center, where he has devoted more than 15 years to studying people who have successfully mastered their metabolism. Christopher is the author of several books, including the world wide best-seller "Maximize Your Metabolism". Take a moment to learn about Christopher's Healthy Living Weight Loss Audio program.

*brought to you by FitnessAndHealthAdvice.com

Losing Those Stubborn Pounds By Dr. John Spencer Ellis

During any exercise and diet regimen, losing the first few pounds is often very easy. That's good because it's a great motivator when you see results right away. But as you lose more, the rate of loss, and the speed with which you see visible effects, slows down. It's hard to keep going when you aren't seeing the benefits.

But don't lose heart. It's natural that initial efforts at a certain level will get you only 80% of the way there. The other 20% is going to come harder. That's just the way things are. There are techniques that can help you get that last 20% - and, more importantly, keep 100% of the results over the long term.

Sometimes the difficulty in shedding that last 10 or 20 pounds can be loss of willpower. After achieving so much, it can be easy to say 'that is good enough'. If so, that may be ok. You may validly choose to reevaluate your goals and decide that it truly is good enough.

But beware of long-term effects...

One long-term effect is the difficulty of maintaining staying power for other goals. If you develop a habit of giving up before the job is complete, it becomes that much more difficult to stick with it the next time. On the upside, if you do go that last mile, the positive morale boost is a great reinforcer.

The other possibility in giving up too easily and too soon can be a greater difficulty in keeping the weight off. The earlier you let go of your original goal without achieving it, the more likely you are to gain at least some of that weight back. Sticking with it helps keep those hard earned results permanently.

There are physiological reasons as well why that last 20% can be tough. Some bodies just reach a natural plateau. It can be just a stopping point on the way to a higher peak, however. It's difficult to know for sure unless you keep climbing.

You may have slacked off of the length of exercises, or it may just require a longer period to get the same results. By analogy, it's easy to scoop peanut butter out of a full jar, but getting those last bits is harder and takes longer.

If you've been doing cardio 30 minutes a day, three days a week, you may need to extend it to four or five days. That's usually preferable to extending the length of the workout. You can begin to get close to the injury zone if you work yourself too hard during a given workout. But, you can up it to 45 minutes with minimal risk, if you judge that you still have that much more to give.

You may need to increase the intensity, at least for a while. Getting the heart rate up from 65% to 75% of maximum is one possible way. Here again, be careful of overdoing it. You don't want to achieve those weight loss goals at the cost of serious risk to your overall health.

You may have to try some new exercises. Muscles adapt. Trying some new ones works those that may have been getting less than the most strenuous workout while you were achieving that 80%.

Keep at it until you hit your final desired goal, and then keep it steady. Long-term results require a permanent lifestyle change.
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Each week, over one million people enjoy a fitness and wellness program created by John Spencer Ellis. His programs are implemented in the top resorts, spas and health clubs. John is the CEO of NESTA (National Exercise & Sports Trainers Association), the Spencer Institute for Life Coaching, and the Get America Fit Foundation. John has been featured on ABC, NBC, CBS, PBS, FOX, FOX Sports, FOX Reality, SPIKE and ESPN. Visit him at www.JohnSpencerEllis.com

*brought to you by FitnessandHealthAdvice.com

Stretching Exercises for Any Sport By Dr. John Spencer Ellis

Being flexible -- having well lubricated joints and stretchable muscles -- is one of the best ways to reduce the prospect of injury and give you the basis for a wide variety of workout routines.

Your overall goal is to attain good range of motion, while gradually extending that range to a degree appropriate to your fitness level and body type. There are several different ways to accomplish that goal, and you should use at least a few of them before every workout.

Warm-ups are fundamental. Cold muscles are much more likely to tear and lead to stretched or torn cartilage and other harmful results. Warm-ups and stretches help produce the fluid that lubricates the joints, and it helps the muscles become more elastic. Those both lead to safer, higher performance workouts.

Ten to fifteen minutes is the minimum for most people. Low-impact jogging in place, simple stretches and other techniques can do this.

Static stretching, for example, is the old-fashioned stretch and hold for 30 seconds. This should be done with the arms, trunk, legs and neck. Dynamic stretching and ballistic stretching involve more active, bouncing-style or weight-assisted stretching, sometimes with extra force applied. Both types are helpful.

Some dynamic stretches involve holding the arms out to the side, then swinging them back and forth across front of the body, repeating for 30 seconds. Another technique involves using a short bar across the neck, lying on the shoulders. Place your hands on the bar, and then bend slowly left, then right, moving the head toward the outer edge of the foot.

Abdominal muscles can be prepared by lying backwards on a large rubber ball. Push back slowly and raise the arms above your head. Repeat 10 times. Loosen your hamstrings by lying on your back, and raising one outstretched leg using a large towel wrapped around the foot. Grab the ends and pull up slowly. Switch legs, and then repeat for 10 reps.

Lying on your back and bringing both knees to the chest, hands clasped behind the knees, accomplish a full back stretch. Roll forward until your feet hit the floor, then roll back until the head touches. Do 10 rolls.

Groin stretches can be done safely by using a large rubber ball. Place one knee on the ball and slowly rotate the ball a few inches away from your body. Move the ball back toward your body, and then switch legs. Do 10 movements.

Both the legs and back muscles can get a good warm-up stretch by doing toe taps. Stand up straight, feet apart about shoulder width. Lean forward, touching the big toe on one foot with the opposite hand - left hand to right foot, and vice-versa. Those with lower back problems should consult a trainer or physician before attempting these.

For maximum flexibility, stretching routines should be carried out at least a few times per week. This will help maximize the range of motion and decrease the potential for injury.
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Each week, over one million people enjoy a fitness and wellness program created by John Spencer Ellis. His programs are implemented in the top resorts, spas and health clubs. John is the CEO of NESTA (National Exercise & Sports Trainers Association), the Spencer Institute for Life Coaching, and the Get America Fit Foundation. John has been featured on ABC, NBC, CBS, PBS, FOX, FOX Sports, FOX Reality, SPIKE and ESPN. Visit him at www.JohnSpencerEllis.com

Sponsor Message: If you've not done so already, grab your copy of the world wide best-seller 'Maximize Your Metabolism' by fitness expert, speaker, and author Christopher Guerriero.

*brought to you by FitnessandHealthAdvice.com

The Body's Energy System By Dr. John Spencer Ellis

Some of the major goals of exercise are to improve muscle tone, strength, and endurance.

All of this is made possible by, and requires, the body's energy production-and-use system. Central to that system is a complex molecule called ATP, Adenosine Triphosphate.

ATP is a core element of a process known in biochemical studies as (ready for it?): the tricarboxylic acid cycle, or the Kreb's cycle. But don't worry about the complicated names. The basic ideas are very simple.

Carbohydrates are broken down into sugars, which produce ATP. Simple sugars break down more easily and therefore, on average, more quickly.

Complex carbohydrates take longer - and therefore supply the body with a longer lasting storehouse of compounds needed to produce ATP.

Sugar, per se, is not bad, only excess sugar, consumed in unhelpful forms, can lead to poor health effects.

ATP is broken down into ADP (Adenosine Diphosphate) and releases energy in the process. ADP later in the process then picks up the needed molecules to produce more ATP. That's why it's known as a cycle, since the process 'cycles around' to the beginning and starts over. That energy is used to maintain and repair cells, fuel respiration and organ systems and - more to our purpose here - produce the energy needed to fuel muscle contractions.

As byproducts of the cycle, heat and carbon dioxide are produced. The heat is eliminated by a number of means, including respiration and sweating. The carbon dioxide is carried through the system and some of it is expelled during respiration.

In order to carry out exercise, one essential element of which is muscle contraction, ATP must be produced continuously over varying stretches of time. In order to carry out this task, the body actually has three different ATP producing systems, with different production rates.

The phosphagen system replenishes ATP quickly, but only for short periods. That aids sprinters, fast-twitch fibers and other short-term uses.

The glycogen-lactic system produces more slowly, but lasts up to 90 seconds or so. Aerobic respiration (normal oxygen breathing) makes ATP the most slowly, but can continue indefinitely.

As you exercise, ATP is consumed. That's one of the chief reasons you have to eat - in order to replenish the building blocks that can produce more ATP. Once you have more ATP, you have the basic molecule needed to engage in exercise and we're back where we began.

The body is an amazing, self-regulating complex of interconnected systems. None is more fascinating or central than the way it produces and consumes energy, an essential component of life itself.
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Each week, over one million people enjoy a fitness and wellness program created by John Spencer Ellis. His programs are implemented in the top resorts, spas and health clubs. John is the CEO of NESTA (National Exercise & Sports Trainers Association), the Spencer Institute for Life Coaching, and the Get America Fit Foundation. John has been featured on ABC, NBC, CBS, PBS, FOX, FOX Sports, FOX Reality, SPIKE and ESPN. Visit him at www.JohnSpencerEllis.com

*brought to you by FitnessandHealthAdvice.com

Sponsor Message: If you've not done so already, grab your copy of 'Maximize Your Metabolism' by fitness expert, speaker, and author Christopher Guerriero.

Upper Body Exercises By Dr. John Spencer Ellis

Most upper body exercises have as their goal to build strength. In order to maximize the beneficial effect of the routine, you'll want to mix in some good cardiovascular workouts - spinning, jogging, etc - and alternate the activities with lower body work.

Before starting any routine, be sure to spend at least 10 minutes warming up, including good stretching exercises. Warm, loose muscles are much less likely to tear themselves or attached tendons. Also, you'll want to get the circulatory system activated and muscle temperature increased for good blood flow.

How much weight to use, how many reps to perform and other variables are determined by your overall goals. Do you want to build muscle mass or just tone? For more mass, use more weight. For better tone, use less weight and do more reps. Do you want to increase flexibility and overall fitness or prepare for specific events?

In any case, these traditional exercises will help you get started down that road. Some can be performed without equipment; others require only a very simple set of free weights or resistance equipment. Resistance equipment includes rubber straps with handles, springs and others that work primarily by offering resistance to tension. Weights work primarily by providing compression and/or tension due to gravity.

Warning: Never exercise 'through the pain'. Mild discomfort - especially after a prolonged period of inactivity - is normal. But intense pain is a sign of trouble. Consult your physician.

Push-Ups

Even with all the contemporary sports science around, traditional push-ups remain an excellent upper body exercise. Start on your stomach, back straight, feet together, hands under the shoulders. Press against the floor, keeping your back and legs straight, then lower yourself back to the floor. For a little extra effort push-up, slow the action down and both raise and lower more slowly.

Try to do 20, and then build up to 40, then to 80 push-ups.

More Chest Work

Start with 10 lb (4.5 kg) hand-held dumbbells. Flat on your back on a comfortable surface, such as a carpet or mat, hold the weights in each hand, palms up, arms extended perpendicular from the body. Lift slowly and bring the hands together.

To vary the action, and get the biceps a good workout, too, try bending at the elbow when the arms are raised about 20 degrees, then straighten and continue.

Lats

Stand up straight, arms at your side, grasping the dumbbells. Maintain good balance and breathe normally. At the maximum point of inhalation, thrust the arms away from the body, palms inward. Exhale as you raise your arms to shoulder height, then lower your hands slowly back to the starting position.

To vary the exercise, and get the biceps and triceps involved, rotate the weights and curl your arms up at the top of the swing. Straighten the arm, and then lower as described above.

Do 10 reps.

(Note: The 'lats' or latissiumus dorsi' are the large, side muscles that make men triangle-shaped.)

Biceps and Triceps

Move the weights in front of the body, with your arms hanging above the front of your thighs. Without swinging or pushing off the thighs, lift the weights toward your chest. Alternate using one arm, then the other.

Do 10 reps for each arm. If you experience lower back pain during the exercise, stop immediately. Put off the exercise until another day, or see your physician.

Exercises for the lats or biceps can be done with free weights or using a long, elastic resistance strap. Hook one end with the foot and grab the other with your hand. Proceed as described above.

Pull-ups / Chin-ups

If you have access to a sturdy bar, either in the gym or at a playground, or at home in a doorway, you can perform chin-ups and pull-ups. Chin ups are done with the fingers toward you; pull-ups with the fingers facing away, while your hands grasp the bar above your head.

This low-tech exercise remains one of the best ways to build biceps, triceps, lats and pectorals all at once.

No matter what routine you choose, don't overdo it. Build up your strength gradually. One of the most common reasons people don't continue workouts is pain produced from incorrect technique or excessive effort exerted too early in the process.
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Each week, over one million people enjoy a fitness and wellness program created by John Spencer Ellis. His programs are implemented in the top resorts, spas and health clubs. John is the CEO of NESTA (National Exercise & Sports Trainers Association), the Spencer Institute for Life Coaching, and the Get America Fit Foundation. John has been featured on ABC, NBC, CBS, PBS, FOX, FOX Sports, FOX Reality, SPIKE and ESPN. Visit him at www.JohnSpencerEllis.com

*brought to you by FitnessandHealthAdvice.com

Warm-ups for Optimal Workouts By Dr. John Spencer Ellis

Static and dynamic stretching are two elements in a warm-up routine that help prevent injury and maximize performance. But, consider, why do we warm-up at all? And, are there other aspects to a good warm-up routine?

By performing warm-up routines, you actually do literally just that - warm up the body. Internal body temperature can't raise by a large amount, or you would have all the symptoms of a fever.

Nevertheless, the temperature in the muscles can, and should, be raised slightly in order to dilate blood vessels and loosen muscles.

That dilation leads to greater blood flow, which helps oxygenate muscles and remove the waste products of cellular activity.

Warm muscles are looser, more supple and flexible. That reduces stiffness and lowers resistance to larger movements. That helps reduce the risk of injury and prepares the body for high-performance activity.

A good warm-up also raises the heart rate, respiratory capacity and the overall metabolic level.

Among other benefits, this helps deliver nutrients to muscles that will be useful for the workout to come.

Warm-ups help lubricate joints, too, as well as lowering the risk to stretched tendons and tears.

No matter what kind of sport or workout you favor, having a well-functioning cardiovascular system and supple joints and muscles are essential for peak performance and low risk of injury.

A 10-15 minute warm-up period, including static and dynamic stretching activities, should be a low-intensity version of the routines that will be undertaken when the warm-up is complete.

Focus the non-stretching aspect of your warm-up more on the specific types of movement called for by the sport or activity you plan to engage in.

If you plan to jog five miles, take a brisk walk, followed by a few gentle laps of a hundred yards or less. If you plan to play tennis or golf, spend a few minutes on low-speed, low-impact swings.

As you progress through the warm-up, gradually increase the speed and range of movement. This helps prepare the body and mind both.

Making the increase gradual helps increase the cardio and lung systems, and slowly cranks up needed body chemicals systems without depleting them. It helps gear up the mind for a high performance routine or sports event, in a way that static or even dynamic stretches won't.

Like any physical activity, don't overdo it. Don't warm-up too much or too fast. The idea is to prepare the body for a workout, not perform one.

At the end, you'll be ready to perform the sport or workout of your choice at peak level with minimal risk of injury.
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Each week, over one million people enjoy a fitness and wellness program created by John Spencer Ellis. His programs are implemented in the top resorts, spas and health clubs. John is the CEO of NESTA (National Exercise & Sports Trainers Association), the Spencer Institute for Life Coaching, and the Get America Fit Foundation. John has been featured on ABC, NBC, CBS, PBS, FOX, FOX Sports, FOX Reality, SPIKE and ESPN. Visit him at www.JohnSpencerEllis.com

*brought to you by FitnessandHealthAdvice.com

Sponsor Message: If you've not done so already, grab your copy of the world wide best-seller 'Maximize Your Metabolism' by fitness expert, speaker, and author Christopher Guerriero.