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February 2011

Beware Nasty Germ Critters At The Gym




Fitness centers are popular stops for people who want to get in shape and socialize with others. But they can also be a breeding ground for harmful bacteria and other pathogens that can make you very ill. In this article we're going to offer some tips for avoiding those nasty germ critters that are lurking in your gym.


Tips For Avoiding Gym Germs

Prevention is often the first and best defense against illness. So how do you avoid catching a harmful bug while gym training?

  1. Use disinfectant. Make sure to wipe down the gym equipment before and after using it.
  2. Do not touch your eyes or mouth after using equipment.
  3. Drape a clean towel over the exercise bench or chair that you're using when working out.
  4. Always wear shoes when on the exercise floor and flip flops in the pool area or shower room.
  5. Wash your hands with soap and water or personal-sized sanitizer for use after completing your workout or going to the restroom.
  6. Cover all wounds and cuts with bandages to prevent infection.
  7. Wear long-sleeved shirts and pants when working out to avoid exposing your skin to harmful germs.
  8. When you're sick, don't train.
  9. Discard any waste material e.g. spent water bottle, soiled gym towels, etc. in the trash or wash bin.


Most of these tips are just basic common sense, but it doesn't hurt to be reminded of them from time to time. If you take the proper precautions it might make your workouts more enjoyable and safe.


Blessed are the meek for they shall inherit the earth.

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What Are You Waiting For?




Hey! What are you waiting for? Yeah, you know that you've got to do it but you just don't want to. It can wait. Heck, the world's not going to shut down if you don't do it today. Or tomorrow. Or next week. And it's just so hard to do anyway. Yeah, it's better to go pull the bed covers over your head and go back to sleep.

Who cares anyway?

But it hits you: the world will shut down if you don't do it. Your world. Yeah, all that planning and strategizing you've done up to now. It's got to be put to action. If you don't do it, who will? After all of the work that you've already done, are you just going to stop now? Are you just going to let it all go to waste?  What's the point in that?

So you pull yourself up. You go to the sink to wash up and you see a face staring back at you. It's you. You know yourself. You know how far you've come. You know there's a long way to go. But you're already closer to it than when you started. You're not just planning anymore. You're doing. Yeah, it's risky but you knew that from the beginning. And you didn't let it stop you. You take a deep breath and smile. Why wait until tomorrow? When you seek to live your life in the service of God, glorifying Him in everything you do - whether it be your marriage, family relationships, friendships, job, or anything else in life, you know that your day is now.



Get on with it.


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6 Steps to Focus the Mind for Peak Muscle Mass Building

6 Steps to Focus the Mind for Peak Muscle Mass Building
By []Jim Whiteside

We all know that to get results in any discipline we need to focus the mind. But how many of us actually use our mind in the quest for muscle mass? Scientific research has proven that effective use of our mind improves fitness strength training results. It's that simple! So if science has proven that techniques such as visualization and goal setting are guaranteed to work, shouldn't you be using your mind to gain muscle mass? This article will take you through six simple steps to focus your mind for peak performance and help you get the gains you deserve.

Develop and focus on you goals. All strength trainers must have clear, written and achievable goals. These should be develop before the design of any strength training program to ensure the mind is ready for success. Goals can be performance based, for example to achieve a 300 lbs one rep bench press by 31 December 2011. Goals can also be desired based, for example to weigh 200 lbs with 10% body fat by 30 June 2011. Once you set and place your order by writing your goal down, you will find it easier to motivate yourself to train as you now have a clear focus. The momentum of having a goal out in front of you will drive you closer to success each day.

Maintain a consistent approach. The big guys in the gym are the ones who design a tough training program and then stick to it without change. Consistency is one of the foundation principles to physical improvement and a written program is the easiest way to ensure you don't get distracted from your goals.

Willing to work outside your comfort zone. While consistency as mentioned above is important, success doesn't come from simply performing the same training routine day in day out. A periodized cycle must be included in every program with routines and exercises changing every 4 - 6 weeks. This will ensure your body doesn't plateau; which is a common performance barrier for the strength training athlete.

A will to delay success. All successful athletes have patience as they understand the importance of a long term training plan and the results it will bring. They are willing to wait. The long slow road to success is easier and proven to have greater results for a longer period of time. Do you think every quick fad, get results in 7 days program really works? We all know the answer to that although many people have been sold by unscrupulous marketers promising quick success.

Take full personal accountability for your actions and results. Do not blame other people for any failures that occur in your training program. You should work with a good sense of understanding that you are totally responsible for your results. These results are based on your actions and no one else's. Conversely, you should celebrate when you achieve a goal, a personal best or any other milestone because again your actions are what produced these results.

Use visualization and mental rehearsal. See success before it happens. Olympic athletes are well known for using visualization to rehearse and practice for their events. They will often complete a full routine in their mind, successfully of course, prior to training or an event. The mind doesn't know the difference between a mental rehearsal and a physical one. Include positive self-talk and encouragement during your visualization, training and competitive event.

In conclusion, this has been a small introduction to some of the key areas where you can focus on improving your physical performance through developing the power of the mind. I have found these simple steps are often overlooked in strength athletes and are a common barrier to success. Of course, you still need to put in the hard physical component of you fitness strength training program to achieve your goals, however you won't achieve those goals if you haven't determined them in the first place! To learn more about an effective and efficient strength training program visit   rel=nofollow []Fitness Strength Training.

Jim is a former Elite Special Forces soldier with over 20 years of experience. After years of research and training his fellow warriors and athletes in how to achieve elite levels of fitness, he has decided to release these training secrets to the public. You can visit Jim at []Fitness Strength Training today to download your copy of his amazing program.

Article Source: [] 6 Steps to Focus the Mind for Peak Muscle Mass Building

5 Healthy Snack Foods That Are Guaranteed To Fill You Up Fast




Okay, your stomach's growling. It's been three hours since you had lunch and you really need something to tide you over for the next few hours. A candy bar sure would taste good right about now. But no, wait! You know that candy bar is so full of sugar and calories that it just wouldn't be worth the few minutes of pleasure you'd get from eating it. So, what to do? Oh, right! You just remembered that list of snacks published on Living Fit, Healthy and Happy. Yeah, now that's what you call a list of healthy alternatives to junk food. 


Five Healthy Snack Foods That Will Fill You Up And Help You Lose Weight

The human body is a living machine and just like with any machine, when it runs low on fuel it doesn't perform at its best. We need four to six meals each day to prevent hunger and keep up our metabolism. Junk food just won't cut it. But you still want and need something to eat. You're in luck, because this list of low calorie snack foods are tasty, healthy and good for weight loss.

  1. Homemade trail mix. This snack food is rich in nutrients including fats, proteins and anti-oxidants. To make your own batch of trail mix, just add unsalted cashews, almonds, walnuts, sunflower and flax seeds, and non sugar coated dried fruits.
  2. Fresh apples. This amazing fruit is filled with anti-oxidants that improve brain function and reduce your risk of developing certain cancers. Apples are also a source of soluble and insoluble dietary fiber which helps with food absorption, bowel movement and weight loss.
  3. Raw celery. Celery is rich in potassium and calcium which our bodies need for strong bones, normal brain function, and maintenance of fluid balance.
  4. Plain low-fat yogurt. This dairy food is a rich source of vitamin D which is important for strong bones, a healthy immune system and appetite control. If you don't like the taste of plain yogurt then add some freshly sliced bananas, peaches or strawberries.
  5. Whole grain oatmeal. This cereal is easy to prepare and is great for your health because it reduces heart disease risk and lowers your chances of developing type 2 diabetes. You can easily store cooked oatmeal in the fridge then warm it up in the microwave.

There now. You're feeling much better after you've had something nutritious to eat. Since you've replenished your energy reserves, you're happier, more alert and you won't feel hungry. You're feeling so good that you're ready to go on with your day.

This is just a short list of healthy snack foods. What would you add to it? Tell us about it in the comments.


1 Praise the LORD. Blessed is the man who fears the LORD, who finds great delight in his commands. Psalm 112:1

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Water: Have A Drink For Your Health

Woman Drinking Bottle of Water After Workout
Woman Drinking Bottle of Water After Workout

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Have you had a glass of water today? I hope so. We wouldn't be alive if it wasn't for water. Life just wouldn't be the same without water. It keeps us cool, nourishes our crops, is home to aquatic life, powers machines, gives us electricity, and is a source of recreation. And human beings depend on it to survive. Do you ever stop to wonder why you get thirsty? It's your body's way of telling you that you need to add more water. Thirst is a feeling that you shouldn't ignore. And I'm goint to tell you why this is so.

Functions of Water In The Human Body

Water plays a big role in the day to day operations of the human body. If your body is running smoothly, you can credit water for some of that. Here are just a few of the jobs that water does within the human body.

   1. Body temperature. We sweat when we're hot. Sweat is composed of liquid water. The body uses up a lot of energy to get rid of sweat through a process known as evaporation. That process cools our bodies down.
   2. Imagine a busy river which has boats and barges that carry goods, parts and sometimes even waste from one place to another. The same thing happens in your body. Water transports blood cells, nutrients, waste, and hormones, etc. If you didn't have water, none of these functions would occur.
   3. Hydrolysis. That's a fancy way of saying splitting water into a postive H and a negative OH. This is important for a lot of things but one is often the topic of this website. Can you guess what it is? Digestion. That potato that you had at lunch contains starch. Water helps break that sugar down into glucose which your body uses for fuel.
   4. Enzymatic reactions. Millions of of chemical reactions occur within your body. These reactions need special proteins called enzymes to convert chemicals from one type of molecule into another. Without enzymes, these processes could stretch out for a long time. Water plays a role in how fast these reactions take place.
   5. Digestion. All of the food we eat needs to be put to good use. Water is important for helping to dissolve food so that it can be broken down into simple usable forms of energy.
   6. Cellular respiration. The food we eat eventually winds up in your cells. For example water helps in converting glucose into ATP which is the energy currency of living cells.
   7. Cellular hydration. Our cells need water to maintain a balance in electrolytes. If it drops too low we can get headaches, muscle spasms, or pass out. One of the first signals that your cells need more water is thirst. Remember that.
   8. Breathing. Yes, that's right. Although you should never intentionally inhale water, our lungs do hold a small amount of water. It's found on the surface of our air sacs and is important for respiration.
   9. Lubrication. Your eyes are moist. And when you cry what do you make? Tears! Both of these consist of water. Water is a component of synovial fluid. This fluid nourishes the cartilage between your bone joints and helps prevents them from rubbing together and helps them to absorb shocks.

On top of its biological functions, water helps you lose weight. It takes up space in your stomach which helps with satiety. And water has a small thermogenic effect which means it helps to burn calories for weight loss. With all of this, now do you see why water is so important?


Tips For People Who Don't Like To Drink Water

We all know that the first and best source of getting water into our bodies is by drinking it. But some folks (maybe you) just don't like the taste of water. They come up with just about any excuse to avoid drinking it. So here are some tips for making your drinking water more palatable.

    * add a slice of orange, lemon or lime
    * mix it with natural fruit juice
    * mix it with herbal tea

I hope that this article has helped you appreciate the value of water. Sometimes it may feel like a chore to stop what you're doing to have a glass of water, but we absolutely can't live without it. And when you consider the fact that hundreds of millions of people don't even have fresh water to drink, we definitely shouldn't take it for granted.

Do you have any advice for how to make your water taste better? Tell us about it in the comments.


15 But if serving the LORD seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your forefathers served beyond the River, or the gods of the Amorites, in whose land you are living. But as for me and my household, we will serve the LORD." Joshua 24:15

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Article Source

Pulmonary surfactant.

Boschmann et al:Water -Induced Thermogenesis. Journal of Clinical Endocrinology and Metabolism 88 (12): 6015.

The Biological Importance of Water

"Water: Have A Drink For Your Health" copyright © 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Celebrities and Pressure To Be Thin Or Heavy - Why Is It Anyone's Business?

Sandra Bullock
Sandra Bullock

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America is obsessed with thinness. It's seems more like a running joke when contrasted with the fact that two-thirds of Americans are either overweight or obese. Much of this is fueled by the media which sets the standard for beauty i.e. super thin women are sexy and heavy set women are unattractive. Society also pressures women to be skinny, and heavy set people are often the target of cruel jokes and ridicule. Heavy set people are labeled as ugly, stupid, lazy, etc. No one wants to be called such names. That's why millions of women try to emulate the ultra-thin look of some runway models.

But on the other side are overweight and obese women who seem terribly hostile to any woman who is smaller than their size. And men are to blame, too. Most of us are turned off by super thin or heavy women. I admit that I'm more attracted to women who are fit and toned than to heavy set women. We all have our own definition of beauty, but when does it cross the line to something else?

Beauty Is In The Eye Of The Beholder

People come in all shapes and sizes. It's dangerous to make everyone conform to a certain standard, it destroys individuality and pressures people into doing things that are altogether unsafe or impossible. Yet society has been doing just that for a very long time. Centuries ago rotund people were considered attractive because it symbolized intellect and wealth. Average weight and thin people were seen as lazy underachievers.

Over time, attitudes changed and thinness became the standard. It's interesting because physical fitness seemed to be completely ignored. Modeling agencies preferred very tall women with unhealthily low body fat. For some reason this was considered attractive in spite of the fact that women by nature require a certain percentage of body fat if they are to remain healthy. And by nature men are more attracted to women with feminine body than a women who lack curves. (Just as women are more attracted to men who are toned and muscular as opposed to heavy set or thin.)


The Pitfalls Of Trying to Live Up to Other People's Standards

The problem with this is that women began to starve themselves to achieve the super thin model look. Magazines featured emaciated looking women in miniskirts and bikinis surrounded by men who seemed to really want them. This was social proof that women felt the need to emulate.

The fastest way to get thin is to stop eating. Grapefruit diets, cabbage diets, water pills, laxatives, etc. are what a lot of desperate women turned to hoping that somehow it would make them as desirable and sexy as the model on the magazine cover. But that type of weight loss was unhealthy and unsustainable. For some women, it was seen as a terrible failure on their part. With their self-esteem tanked, they developed a hatred for food causing them to develop eating disorders e.g. binge and purge or total starvation.

It is a problem that continues to this day. Some of women will spend hours at the gym doing cardio hoping to burn away the fat, but neglecting to eat healthy foods. As with those who suffer from anorexia and bulimia, these women became physically and mentally sick. In their eyes they were ugly and that was all they could see.


But Is It Okay To Be Heavy?

The mission of this website is to encourage people to lead a healthy lifestyle. From a scientific standpoint overweight and obesity are unhealthy. Too many studies point to the dangers associated with excess weight. We should strive to be as healthy as possible and that includes maintaining a healthy weight.

In my opinion, instead of defining healthy weight in terms of clothing manufacturers' labels, or the people who appear on celebrity and reality TV shows or even the body mass index (BMI), we should stick to the body-fat percentage range that the American Council on Exercise (ACES) recommends.

When you look at the ACES percentage body fat norm for men and women, it's obvious that women naturally deposit more body fat than men. That's because fat is crucial to life sustaining functions.

Having too little fat is just as unhealthy as storing too much of it. The reason why I don't like the BMI standard is that some people have more bone density than others thus they might be categorized as heavy when they're in fact in good shape. And it fails to distinguish between lean body mass and fat mass. So the body fat percentage is much more reliable in my opinion.

Women are not going to look the same. Sandra Bullock, Catherine Zeta Jones,Tyra Banks, Crystal Renn, Kelly Hu, Eva Longoria and Katy Perry all have different physiques than Xin Cao Li, Timea Majorova and Rima Fakih but none of these women is any less attractive than the others.

Depending on genetics and other factors, women of healthy weight are going to distribute fat differently which may create the impression that some are heavier or thinner than others even if they happen to be the same weight. That's something people should always keep in mind.

Why does society label people as too fat or too skinny? Shouldn't the focus be on health instead of what the media says? Aside from the importance of maintaining a healthy body weight, why is it anyone's business anyway?


Walk with God and He will surely walk with you.

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Article Source

American Council on Exercise

"Pressure To Be Thin Or Heavy - Is It Anyone's Business?" copyright 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.



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Obesity Worsens Osteoarthritis Pain, Lowers Quality of Life in Older Americans



Obese older Americans who suffer from osteoarthritis will lose 86 million quality years of life when compared to people who do not suffer from either affliction, this is the conclusion of a study led by Elena Losina, associate professor of Brigham and Women's Hospital of Harvard University.

According to the report, which was published in the February 15 issue of the Annals of Internal Medicine, Losina and her colleagues looked at US Census and obesity data and created the Osteoarthritis Policy model to estimate the quality of life years lost due to osteoarthritis and obesity for Americans aged 50 - 84. The study yielded some alarming information that you should know about.


Findings of the Study

  • obesity and osteoarthritis lead to 86 million quality of life years lost
  •  Hispanics and black females are more severly affected by obesity and osteoarthritis
  • if obesity prevalence were reduced to the levels of 10 years ago, life expectancy would 7.8 million years quality adjusted years and quality of life would increase by 6.3 million years

What this means is that osteoarthritis, a disease which normally afflicts men and women over age 50 would be lessened if people were not obese. The researchers pointed out that reducing obesity would lead to a reduction cardiovascular disease, adult onset diabetes and even knee replacement surgeries.

Interestingly, this study brings to mind an Australian experiment which looked at the impact that exercise would have on the knee joint. Flavia Ciccutini and his team put 257 healthy adults aged 50 -79 through a series of activities of varied duration, frequency and intensity. They concluded that physical exercise actually strengthened the knee.

It's important to remember that the Australian researchers studied the effects of exercise on healthy people who didn't have joint problems. If obese people were to reduce their weight, it would improve their physical well-being. But instead of just focusing on obesity, it would also be a good idea to prevent arthritis in the first place.

Although walking and even some weight bearing exercise may help prevent osteoarthritis it these forms of exercise would be painful to people with severe joint pain. Excess weight puts stress on joints, and it becomes even more worrisome in the case of osteoarthritis (as Losina's study has found). So walking may not be the best form of physical activity for obese people with osteoarthritis. Swimming, on the other hand, is an excellent exercise for a number of reasons.

  1. Swimming doesn't cause undue joint stress.
  2. Swimming is aerobic, so it is good for the heart.
  3.  Water adds resistance so the muscles must do work to propel a person from one end of the pool to the other.   

The take home message is that obesity and osteoarthritis are painful conditions affecting millions of Americans. If people were to reduce their weight it would improve their health and quality of life.


Look to the Lord who is the source of our salvation.


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Article Reference

Losina et al: Impact of Obesity and Knee Osteoarthritis on Morbidity and Mortality in Older Americans. Annals of Internal Medicine. February 15 2011 154 (4): 217 - 226.


"Obesity Worsens Osteoarthritis Pain, Lowers Quality of Life in Older Americans" copyright © 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Obesity, Heart Disease, Diabetes and Mental Illness: Why Are These Often Linked Together?



According to US government statistics, nearly 58 million Americans suffer from mental illness. Of this number approximately 15.8 million are diagnosed with bipolar depression, schizophrenia and post traumatic stress disorder (PTSD). Americans who are diagnosed with severe mental illness e.g. bipolar depression, schizophrenia and severe post traumatic stress disorder are often precribed antipsychotic drugs to treat their condition.

Although medication often lessens the symptoms of mental illness, some drugs have unintended side effects which cause patients to gain weight or increase risk of cardiovascular disease.

In a report prepared by the National Association of State Mental Health Program Directors (NASMHPD) Medical Directors Council estimates that adults with severe mental illness die twenty-five years earlier than people in the general population.

This is a serious problem that affects all Americans in terms of health care costs but more importantly because of the sanctity of human life. We must think of ways to reverse this situation and improve the quality of life for people with mental illness.


People With Severe Mental Illness Die From Preventable Diseases

People whom are mentally ill are susceptible to a variety of afflictions. Those which are the focus of this article are obesity, cardiovascular disease, type 2 diabetes, and certain cancers - all of which are preventable.

One of the biggest problems that health care professionals point out is that people with severe mental illness lead unhealthy lifestyles. Many of them don't get enough physical exercise and eat unhealthy foods.

Others smoke and drink a lot of alcohol. These habits are also shared by millions of Americans in the general population.

So what can be done to help those who are at risk for heart disease, obesity and adult onset diabetes?


Compassion Goes A Long Way Toward Making Life Better For Others

Jesus instructs us to love our neighbor as we would ourselves. This should be how we treat everyone, and becomes particularly important when the person suffers from mental illness. In order to do this, we must remember to see the whole person.

Because we know that sedentary lifestyle is an unhealthy condition we should encourage a person who spends much of his/her waking hours sitting on the sofa or lying down in bed from lack of anything to do to become physically active. Some suggestions would be:

  • walking around the block
  • swimming
  • playing baseball
  • bicycling

People who are mentally ill are often isolated from others, this can create a sense of loneliness or lack of self-worth. When this happens they will be less inclined to eat healthy or to participate in physical activities.

That's where words and actions of support come in. Encourage them to do a crossword puzzle, arts and crafts or some simple chores. When they're participating in these activities, show interest in what they're doing and praise them for their accomplishments.

When people realize that others care about them, it may bolster their self esteem and motivate them to take better care of themselves.

Although many of the mentally ill depend on public health clinics, some folks don't regularly see the doctor or get check ups. So politely asking a person how he or she is doing and if necessary offering to take them to see their doctor could be helpful. This is because the psychiatrist and other mental health professionals would be able to monitor the person's mental and physical condition.


What More Can We Do?

These are some of the things that we can do to help mentally ill people to help themselves and lower their risk of developing cancer, diabetes, cardiovascular disease or becoming obese. But there's more that can and should be done. What do you suggest?

When you see people suffering how can you not care?


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Article Sources

Foley et al: Systematic Review of Early Cardiometabolic Outcomes of the First Treated Episode of Psychosis. Archives of General Psychiatry Feb 2011.

NIMH. The Numbers Count: Mental Disorders in America.

Morbidity and Mortality in People with Serious Mental Illness. National Association of State Mental Health Program Directors (NASMHPD) Medical Directors Council. 2006.


"Obesity, Heart Disease, Diabetes and Mental Illness: Why Are These Often Linked Together?" copyright © 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.


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How A Split Can Help You Lose Fat Weight




Yeah, you read the title correctly. And I know that you're scratching your head asking yourself how on earth can a split help you lose weight? There's got to be some catch here. Banana splits are only good for gaining weight not losing it! Well, that's not the kind of split that I'm talking about. I'm referring to a 3-day strength training split which, if you perform correctly, is going to make you stronger, leaner and sexier than you would be from doing a light workout.


Why Do A 3-Day Split Routine?

People who want to lose weight often take up cardio or weight lifting. They do it because exercise is supposed to burn calories and shed fat. And they're not wrong, exercise does burn fat, but if you train infrequently or without much effort, you won't see dramatic physical changes.

That's why it's not uncommon to see people who have been working out in the gym for years who look just about the same as they did when they first signed up. To have noticeable results you need to train hard and train heavy. That's where a 3-day split routine comes in. Here are just a few benefits of the 3-day:

  • build muscle
  • burn calories
  • develop strength
  • generate power

Here are just some of the features of a 3-day split:

  • intense focus on core muscle groups
  • allow for muscle recovery
  • performed 3 days each week


How To Do A 3-Day Split Routine

The beauty of this type of routine is that you choose one day in the week to train specific muscle groups and only those groups. The reason for this will become clear in a few minutes. For now, you're going to learn some examples for how to set up a routine.

One thing I want to emphasize is that everyone is different, even though I'm suggesting which groups to train on a given day doesn't mean that you have to pick these groups or that particular day of the week. The main thing you need to remember is to design a routine that you can do three days each week.

Intermediate and advanced trainers please take note that this article is written primarily for newbies but you can pick up some pointers, too.

Now let's get started.


Mondays - upper body focus

This is the day you train your upper body. You're going to focus on chest, shoulder, triceps, biceps and upper back. Now I'm going to talk about some exercises that emphasize these body parts.

flat bench barbell press (chest, triceps, shoulders, abs): warm up with 10 repetitions using the Olympic bar then add 50 pounds. After the warm up set you perform: bar + 50 pounds X 8 repetitions X 5 sets.

dumbbell overhead press (shoulders, triceps): warm up set with light weight dumbbells then perform: 30 pound dumbbells X 8 reps X 5 sets.

chin ups (shoulders, biceps, chest): Do this exercise UNASSISTED. If you use an assisted chin up machine or ask for someone to hold your legs while you exercise, you'll lose much of the benefit of this workout. Grip the bar with palms facing you, make sure that your palms are shoulder width apart. For chin ups: 5 reps X 5 sets.

push ups (chest, triceps, abs): Like the chin up, this is a bodyweight exercise. Perform 8 - 10 reps X 5 sets.

Tuesdays no exercise. Take this day off to allow for muscle recovery.


Wednesdays - legs focus

On Wednesday you return to the gym, this time to train your leg muscles. Good exercises for these muscles are lunges, squat leg press, and the leg press.

lunges (quads, glutes, hamstrings): warm up set without weights. Now choose two 15 pound dumbbells. You will hold one dumbbell in each hand, the dumbbells are added resistance which makes the muscles work harder. Perform body weight + 30 pounds X 10 reps X 5 sets.

barbell squat (glutes, hips, hamstrings): Warm up with 10 reps using only the Olympic bar. Then add 20 pounds. Perform bar + 20 pounds X 6 - 8 reps X 5 sets.  

leg press (quads, glutes, hamstrings): Use a leg press for this exercise. Perform 10 reps during your warm up then add 90 pounds.  Perform 90 pounds X 10 reps X 5 sets.

Thursdays take a break to allow your muscles to recover.


Fridays - lower body focus

On Friday you're going to train the lower back muscles, glutes, hamstrings and abs. Good exercises for this are the deadlift, one arm dumbbell row and plank.

deadlift (glutes, abs, quads, hamstrings): Do a warm up set of 10 reps using only the Olympic bar. PLace the bar on the floor. Stand with your feet shoulder width apart. Bend your knees to pick up the bar. Grip the bar with both hands. Make sure that your back is parallel to the floor. Use your hips to pull the bar from the floor. Don't lock your knees. When you're standing fully upright, lower the bar to the floor again. Now add 50 pounds. Perform bar + 50 pounds X 6 - 8 reps X 5 sets.

one arm dumbbell row (back, abs):  For a warm up set, choose a light weight dumbbell. Place your left knee on the bench and your right foot on the floor. The dumbbell should be on the floor by your right leg. Grip the dumbbell with your right hand. While keeping your abs tight, and your back straight, pull the dumbbell upward until it almost touches your ribs. Lower it to within an inch of the floor then repeat. Do this 10 times then choose a 20 pound dumbbell. Perform 20 pounds X 10 reps X 5 sets.   

plank (abs, hips, back): This is a body weight exercise. Lie down on your stomach and extend your legs. Now place your forearms under your chest. You'll support your weight on your foreams and the balls of your feet. Keep your back straight. Hold this position for at least 45 seconds then stop. Perform 8 - 10 reps X 5 sets.


Saturday and Sunday Are For Cardio

During the weekends you want to allow your muscles to rest. All of the exercises that I talked about are compound exercises that train multiple muscle groups. Exercises of this type are ideal because they teach muscles to work together so that they will develop naturally. You'll become stronger at a much faster pace than if you performed isolated exercises (think bicep curls). But you need to rest now.

Weight lifting promotes growth because it causes microscopic tearing within the muscle fibers. To repair the damage, the muscles recruit more fibers and this creates more bulk. This is a good thing. On the weekends you can let the muscles recover and focus on 30 minutes of cardio. You can workout on the treadmill, walk in the park or climb stairs.


How Can The 3-Day Split Help Me Lose Weight?

Resistance training requires a lot of energy. You need fuel to keep you going throughout your workout, that fuel comes from the glycogen stored in your muscles. When you're burning fuel you don't store it as fat. Muscle building also requires energy. On your off days, those muscles are repairing themselves, and this speeds up your metabolism. Weight lifting also stimulates testosterone which helps muscles to grow.

Another added bonus is that muscle takes up less space than fat. For example, a 6 foot tall man who weighs 200 pounds and has 25 percent body fat is going to look much heavier than a 6 foot tall man who weighs 200 pounds and has 10 percent body fat. The same goes for women, weight training helps to lower body fat. You don't have to worry about bulking up because women produce less testosterone than men. It would take many years of intense training for women to "bulk up".

This is how the 3-Day Split Routine can help you lose fat fat weight. You'll also need to follow good nutrition and get in plenty of rest, too. Just remember that patience and dedication are key to success. And try to lay off the banana splits.

Make God the foundation of everything you do and you'll have the best results. And don't forget, safety is important! Consult your doctor before starting any exercise program.


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POMx Tea--the Antioxidant Super Tea Unbiased Product Review









Yesterday I published Green Tea: Bad For Lowering Blood Sugar, Good For Easing Hunger. I'm a big believer in the health benefits of green tea, so that article was something I felt compelled to write. And for over two years, I've been a huge fan of POM Wonderful and its healthy beverages. But it came about in an interesting way. Because I write about health and wellness, back in 2009, a POM Wonderful representative emailed me with an invitation to try their 100% Pomegranate Juice. I accepted the offer and after drinking one bottle, I was impressed. So I wrote an unbiased and unsolicited (on the part of POM Wonderful) review of the pomegranate juice. The way I saw it, if there was a healthy and great tasting product on the market that my readers should know about, it was my obligation to tell them. And I did. As for the people at POM Wonderful, well they didn't have any idea of what I was going to say. I only told them that I was going to write a review of their 100% Pomegranate Juice. On the day the article was published, I sent an email to the company representative with a link to it. The fact that POM Wonderful accepted what I had to say impressed me even more.

Sometime later they offered to send samples of POMx Tea. Since this tea was made with pomegranate extract, I wondered how good it would be. I gave the company permission to send me samples of their new product. I was almost as impressed with this latest beverage as I had been with the pomegranate juice. So I wrote a post about it. And as with the POM Wonderful 100% Pomegranate Juice Review, the POMx Tea review was also unbiased and unsolicited. All of this took place in 2009.

As many of my long time readers know, in November 2009 I moved Living Fit, Healthy and Happy from blogger to TypePad. When I wrote about POM Wonderful's products, those articles were originally on blogger. Many of my new readers never had an opportunity to read about my opinions of the product. So what I'm doing today is re-posting my POMx Tea review with some new updates added in. 

And now for the review:

Anti-oxidants are essential to the health of the body ranging from prevention against certain cancers and other diseases to improved cardiovascular health. Pomegranate juice is high in anti-oxidants. Studies have shown that pomegranate juice can be effective in the prevention of certain cancers, cardiovascular and inflammatory diseases. Many of the therapeutic benefits of pomegranate juice were mentioned in my article POM Wonderful 100 % Pomegranate Juice Product Review. POMx Tea -- the Antioxidant Super Tea is also produced by California based POM Wonderful and contains a pomegranate extract (POMx) which distinguishes it from teas produced by other companies. The fact that this particular tea was made with POMx peaked my curiosity and I sought to learn more about the potential health benefits of the product. This led me to spend some time at the health library reviewing the literature on pomegranate extract.


There are over a dozen studies supporting that point to amazing therapeutic benefits that are provided by pomegranate extract. Because of the fact that this is a product review, I'll just briefly mention the findings of two separate studies. Pomegranate extract has been shown to inhibit the activity of mast cells and the production of pro-inflammatory chemicals (1) in cell cultures pre-treated with the extract. An animal model using arthritic mice indicate that ingestion of pomegranate extract delays the onset of arthritis (2). Even though neither of these studies involve human models, the results are quite intriguing. The use of pomegranate juice as a therapeutic and curative agent may revolutionize the treatment of asthma, arthritis, and other autoimmune and inflammatory diseases in humans. Because pomegranate is a natural product it maybe better tolerated than certain synthetic compounds that are currently used to treat the aforementioned diseases. From a scientific standpoint, this is very intriguing. These findings became even more interesting when I learned that POMx Tea -- the Antioxidant Super Tea produced by POM Wonderful contains pomegranate extract (POMx).


I like this product. POMx Tea -- the Antioxidant Super Tea comes in 5 flavors and is produced from whole-leaf, hand picked tea. POMx Tea -- the Antioxidant Super Tea comes in 16 oz bottles and only is available in light or regular. POMx Tea -- the Antioxidant Super Tea is a perishable item and should be refrigerated to preserve freshness. Another important thing to keep in mind is that POMx Tea -- the Antioxidant Super tea is sweetened with fructose. This can be a downside for people who avoid sugary foods and beverages. For those people I suggest that you weigh the benefits provided by the anti-oxidant polyphenols of POMx Tea -- the Antioxidant Super Tea against what is known about fructose. I'm also cutting back on sugar but I do like this product. I drink unsweetened and non flavored tea green tea because of its antioxidant properties, taste is just secondary to me. So when I had a glass of Pomegranate Hibiscus green tea, I was very surprised. It has a mild flavor from the hibiscus juice concentrate and is very refreshing. I've never tasted hibiscus so this was a new experience for me. I also had a glass of Pomegranate Peach Passion White Tea. This particular tea is flavored with peach juice and passionfruit juice from concentrate, the peach flavor was more distinctive and is what I enjoyed most about this beverage.


In my opinion, POMx Tea is better when it is cooled in the refrigerator; it brings out more flavor. And since it comes in a environmentally friendly plastic bottles, you can take it almost anywhere. You can be purchase this economical beverage at your local supermarket. So if you haven't yet had a glass of refreshing POMx tea, head on out to your local supermarket and buy some.

Update: To this day I continue drinking POMx Tea. I like it best before a morning workout in the gym.  It's a good alternative to soda pop and fruit juice drinks which are laden with sugar and don't provide much nutritional value.

You can read more about POMx Tea -- the Antioxidant Super Tea and other POM products by visiting POM Wonderful's official website.



Who can do what God does? Can any of you command the stones to become men? or have any of you knowledge about the foundations of the earth? Who among you can give the mighty shout that shall bring down mountains? None of you can! Praise the Lord Jesus Christ our Saviour and Redeemer! For Jesus is He who can do these things! It is Jesus who created the earth and can give the shout to bring down mountains! Praise our Lord Jesus Christ!





1. Rasheed et al: Polyphenol-rich pomegranate fruit extract (POMx) suppresses PMACI-induced expression of pro-inflammatory cytokines by inhibiting the activation of MAP Kinases and NF-κB in human KU812 cells. Journal of Inflammation 2009, 6:1.


2. Meenashki et al: Consumption of hydrolyzable tannins-rich pomegranate extract suppresses inflammation and joint damage in rheumatoid arthritis. Nutrition 24 (2008) 733-743.


"POMx Tea --the Antioxidant Super Tea Product Review" copyright 2009, 2011 Living Fit, Healthy and Happy. All Rights Reserved.