Cynthia's Health Hut

Promoting healthy lives, diets, minds, and spirits and hoping that you will participate! Healthy starts from within, you are in control of your own destiny! Join in at Cynthia's Health Hut!

#MaximizedLiving #MealPlans #Healthy meals #Veggies #Fruit #Smoothies #GrassFed #Beef #Nutrition


Maximized Living Meal Plans.

Maximized Living Meal Plans

The typical North American diet is not working, as seen by the skyrocketing levels of heart disease, diabetes, cancer, and obesity. New research demonstrates that these conditions are mostly preventable, and even reversible, by a change of lifestyle. This book not only explains the science, but also has all of the resources, tools, and recipes you will need to make a change.

Learn more about Essential #3 Maximized Quality Nutrition here

See below for three days of sample meal plans from the Maximized Living Nutrition Plans book, and visit the Recipes blog on our website to keep up to date on sample recipes from the program.

CORE Plan Menu Ideas

DAY 1

Breakfast: Smoothie
Lunch: Tomato Soup w/ Tuna Salad
Snack: Whole Grain Tortillas w/Salsa & Guacamole
Dinner: Cole Slaw w/Roasted Vegetables & 1/4-cup Hemp Seeds


DAY 2

Breakfast: Eggs Florentine
Lunch: Stuffed Portobello
Snack: Crackers and Veggies with Hummus
Dinner: Chili


DAY 3

Breakfast: Smoothie
Lunch: Taco Salad on Brown Rice and Greens
Snack: Trail Mix
Dinner: Chicken Salad on Greens with Almonds

Advanced Plan Menu Ideas

DAY 1

Breakfast: Smoothie
Lunch: Greek Salad w/Turkey Burger
Snack: Raw Nuts & Sea Salt Trail Mix
Dinner: Chicken Breast w/Oven Roasted Vegetables


DAY 2

Breakfast: Veggie Omelette with or without Cheese
Lunch: Zucchini Boats with Ground Turkey
Snack: Almond Power Bar
Dinner: Grilled Steak with Chimichurri Sacue and Mashed No-Tatoes


DAY 3

Breakfast: Smoothie
Lunch: Buffalo Chicken
Snack: Chopped Coconut
Dinner: Mini Grass-Fed Burgers with Roasted Cauliflower

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Juice Your Belly Fat Away via Fitlife.TV


Juice Your Belly Fat Away | Fitlife.TV.

JUICE YOUR BELLY FAT AWAY

Added by  on 2013-02-05

When my clients first come to me they want to transform their lives in many ways. They want to transform their mindset, their health and their overall outlook on life. One of the first things I suggest is going on theAlpha Reset. The Alpha Reset is a program that helps cleanse and detox your body. Once you go through the Alpha Reset, you start reprogramming the way you think about food and what you eat. Transformations

Most people think if they eat grains and brown rice then they are on the road to weight loss. Well, that’s not entirely true. You need to eat foods high in vitamins, minerals and antioxidants to get rid of that belly fat.

In this post I am going to share with you some of the best foods to eat to decrease your belly fat. Also before you do anything consider going on a juice program like the Alpha Reset. Get those toxins out of your body and reset your health.

Belly fat is dangerous and it takes more than just exercising to reduce that fat around your belly. You need to eat food high in nutrients.

1. Apples

Apples contain pectin, a water soluble fiber and are packed with antioxidants. Juicing apples or eating them raw can decrease the amount of visceral fat (fat around your stomach and organs). The fiber from the apple also keeps you feeling full.

Belly Flattening Juice

For more juice recipes with apples, click here <—

2. Tomatoes

Tomatoes are packed with vitamins C, A and B and also essential vitamins and minerals. Most people don’t want to eat tomatoes because they think that since it’s a fruit that it’s loaded with sugar. Tomatoes score a 15 on the glycemic index so it won’t spike your blood sugar. Cooking tomatoes is actually really beneficial. When tomatoes are heated they actually have a lycopene content and helps with absorption of nutrients.

For more tomatoes juice recipes, click here <—

3. Celery

Celery is great. It’s also a great base to any juice recipe.  It has anti-cancer properties, aides in digestion, acts as a diuretic, and is anti-inflammatory. Celery is rich in sodium and potassium, which is a great after workout drink. Celery contains coumarins, which have anticancer properties. Coumarin also help lower blood pressure and also help with migraines.

Check out the benefits of celery <—-

Start your own juicing journey today. Leave the bad habits, negative thoughts, and low energy behind. It’s easier to prevent disease then to cure it. 

BannerJU

Source:

http://www.burnstomachfat101.com/how-apples-can-help-you-lose-stomach-fat/

http://www.naturalnews.com/024596_celery_juicing.html

You can email me @ info@urhhut.com

Thank you for visiting Cynthia’s Health Hut!

 

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Cynthia FletcherDust (@Cynthiasfd) has shared a tweet with you


@LIVEpositivity My definition of the meaning of #Life is: To be #Happy most all of the #Time #LIVEPOSITIVITY — Power of Positivity — Cynthia FletcherDust (@Cynthiasfd) Live in JOY & Gratitude – Happy Weekend to all! QUOTE ~ You are far greater than you have ever dreamed of being. 🙂 ROBIN SHARMA Learn from life & allow it to take you where you are meant to go- it has your highest interests in mind. (-_-)♥•.¸¸ ☆¯`•☆*♪◦♡**¨*↘✯↗✯* : (-_-)х(-_-) •✿♥°`•.¸¸.☆¯`•.¸☆*♪•✿♥♬♡ ❀ (•_•) Love comes in all forms! ♫•✿♥°`•.¸¸.☆¯`•.¸☆*♪•✿♥♬♡ ❀ (•_•)

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Surge Training for Sculpting Legs Via Maximized Living


Cynthia’s Health Hut: Surge Training for Sculpting Legs Via Maximized Living.

 

Surge Training Exercise Program
What is Surge Training?
Surge Training (also referred to as Burst training) is when you perform a series of “surges” in your workout followed by the same period of rest. During each surge you are pushing your body to its maximum potential and then resting for the same duration you performed the exercise.
How do I start Surge Training?
First, warm your body up with some gentle stretches, a brisk walk, or a few basic yoga poses.
Once you are ready, choose an exercise. Some ideas are running, biking, using an elliptical machine or a treadmill, swimming, running in place, or even jumping rope. You can be as creative as you would like the idea is to move and use maximum effort for every second of the surge.
Now, you want to perform each “Surge” by following the routine below and repeat it 3 times.
  • 10-30 seconds of high intensity SURGE movement
  • 10-30 seconds of recovery/rest or low intensity movement
  • 10-30 seconds of high intensity SURGE movement
  • 10-30 seconds of recovery or low intensity movement
  • 10-30 seconds of high intensity SURGE movement
  • 2 minutes of recovery or low intensity movement
This should be done 3 times per week – which amounts to 12 minutes of exercise a week. Yes, only 12 minutes!!!
Note: Interval times (up to 60 seconds) and the number of surges can be increased for more advanced athletes.
What are the benefits of Surge Training?
When you are SURGE Training, you are elevating your heart rate and working it to its maximum. Oxygen is rapidly pumping through your body in larger amounts, which helps burn fat in higher quantities and more efficiently. Even when you are resting your body will continue to burn fat and build muscle.
The Center for Disease Control (CDC) and the American College of Sports Medicine concluded in 1995 that intermittent, short surges of accumulated exercise increases the body’s anaerobic capacity by 28 percent and increases oxygen intake.
Using surge training for weight loss relies on scientific proof to bring you maximized results with targeted effort to drop pounds and inches and to gain a better quality of life.
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Dr. Oz’s Longevity Grocery List reblogged from The Dr. Oz Show


Dr. Oz’s Longevity Grocery List | The Dr. Oz Show.

Powerful superfoods from Dr. Oz.

Groceries

Dr. Oz’s Longevity Grocery List

Added to Articles on Tue 05/25/2010

Fill your cart and stock your shelves with nutrient-rich foods that can add years to your life. Start at the bottom (super important) and work your way to the top (very important) of Dr. Oz’s food pyramid. Note: Serving sizes should be about the size of your clenched fist, except for animal proteins, which should be about the size of a deck of cards.

Level 1: Vegetables, 4 servings a day

  • Jicama
  • Kale
  • Sweet Potatoes

Vegetables are the base of Dr. Oz’s food pyramid, and the most important tool in fighting every major killer in America: heart disease, hypertension and cancer. Jicama is a slightly sweet and crisp root vegetable that is high in potassium, which helps to reduce high blood pressure. Kale is high in flavonoids, which kills off cancer cells. Sweet potatoes are high in beta carotene, which helps to build heart-healthy vitamin A within the body. Microwave or steam vegetables with as little water as possible to retain the maximum amount of nutrients.

 

Level 2: Whole Grains, 6 servings a day

  • Teff
  • Amaranth
  • Millet

Whole grains are the next level up. Whole grains are high in fiber and necessary to colon health. Teff,amaranth and millet are whole grains popular in other parts of the world but now widely available in the US. These whole grains are high in protein. One key to longevity is getting more of your protein from plants instead of animal sources. They are also high in calcium, which helps to strengthen bones, and omega-3 fats which are critical to brain health. Millet is also a great source of B-complex vitamins.

Level 3: Fruits, 3 cups a day

  • Mango
  • Dates
  • Apples*

Nearing the top of Dr. Oz’s food pyramid are fruits, which pack an anti-aging one-two punch. The flesh of fruit contains vitamins and minerals, and the skin is loaded with powerful anti-agers due to a higher concentration of nutrients. Mangoes help fight cancer and heart disease, and can attribute their beautiful color to beta carotene. As a result of the drying process, dried fruits like dates are high in antioxidants. They are also a great source of magnesium, which helps the body maintain normal muscle and nerve function, steady heart rhythm and strong bones; they are also good for blood pressure and blood sugar regulation.

* The old saying still stands true. An apple a day may be the ultimate longevity MVP, loaded with fiber, antioxidants, folate and vitamin E to fight Alzheimer’s; and a flavonoid called quercetin that protects the brain against the oxidative stress of daily life.

Level 4: Proteins, 3 servings a day

  • Trout
  • Tofu
  • Brazil nuts

Protein is an all-encompassing category that incudes meats, beans and nuts. Trout and tofu are high in omega-3 fats, which ensure normal brain function and lower the risk of dementia. Omega-3s are essential to brain health as they provide the building blocks for brain cell renewal. Brazil nuts contain selenium, an antioxidant that fights the free radical damage that can cause cancer.

 

Level 5: Dairy, 2 servings a day

Lastly, with the least amount of servings, is dairy, which is especially important for women. Dairy contains calcium and is fortified with vitamin D – Dr. Oz’s number-one recommended supplement – to strengthen bones and fight against the onset of osteoporosis.

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New Pizza (and no News) RECIPE ~ Reblogged


Cauliflower pizza

Califlower Pizza

Cauliflower pizza for dinner. Steam the cauliflower, drain, and rice (I used a potato masher). Let cool then mix with one egg, mozzarella cheese. Lay out on pan and bake at 350 for 20-30 min. Allow crust to cool to room temperature, cover with sauce and cheese, and toppings. Then broil for 5-10 min (until cheese it melted to liking).

via New Pizza (and no News).

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Make Your Someday Today!: Broiled Egg-Stuffed Avocado Recipe ~ reblogged Make your Someday Today


From Make Your Someday Today!: Broiled Egg-Stuffed Avocado Recipe.

Stuffed Avocado

Broiled Egg-Stuffed Avocado

Stuffed Avocado

Broiled Egg-Stuffed Avocado
Serves two as a side dish, or one as a meal
1 avocado, cut in half and seeded
2 eggs, separated
Hot sauce (your preference)
1 ounce cheese

Place the top rack in your oven to the highest level. Turn broiler on “high”.

Choose a ripe avocado. (An avocado is ripe when the stem end yields under gentle pressure from your thumb. The skin will also be a dark brown, near-black.

Slice the avocado in half (through he poles and not around the equator) and remove the seed. The seed will be easily removed by chopping your knife partway into the seed and then giving it a twist.

Score the avocado through the meat but not through the skin, to allow the hot sauce to seep in.

Sprinkle the hot sauce on the avocado.

Avocados preparing

Fill the hole where the seed was with an egg yolk. If there is extra room, add some of the egg white.

Place on top rack under the broiler for 3 minutes.

Place cheese on top, and return to broiler until the cheese melts 1-2 minutes.

Serve.

It was so awesomely delicious! The yolk was perfect (almost like a soft boiled egg.)

Nutritional data (for one piece):
Calories:         219
Fat:                  19g
Sat fat:            5.3g
Chol:             222mg
Sodium:           46mg
Carbs:            7.2g
Fiber:             4.6g
Protein:             8g

Avocados are filled with Vitamins and Nutrients that are great for your health

Avocados are filled with wonderful vitamins and nutrients that are great for your health. These fruits contain vitamins A, C and E, all of which provide a wealth of health benefits. Furthermore, nutrients like potassium, lutein and folate are found in high amounts in avocados.

Antioxidants, which are great for preventing disease, are also found in large amounts in avocados, giving you just one more reason to enjoy this delicious fruit. As mentioned before, the fats in avocados may make some individuals wary of eating them. However, avocados contain monounsaturated fats, which can actually improve your health.

Here is a quick review of the vitamins and nutrients found in avocados:

  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Vitamin B6
  • Potassium
  • Lutein
  • Folate (Vitamin B9)
  • Monounsaturated fat

Avocados also contribute to Preventing Disease and Sickness

Parts of the body that benefit from the consumption of avocados include:

  • Heart
  • Prostate
  • Eyes
  • Blood pressure

Avocados can also help prevent or reduce:

  • Heart disease
  • Stroke
  • Cancer (i.e. prostate cancer or breast cancer)
  • Cataracts and macular degeneration
  • Osteoarthritis or rheumatoid arthritis
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9 Health Benefits of Broccoli via Care2 Healthy Living


9 Health Benefits of Broccoli | Care2 Healthy Living.

Love It or Hate It… Broccoli is Good for You!

By Randy Fritz

“I do not like broccoli. And I haven’t liked it since I was a little kid and my mother made me eat it. And I’m President of the United States and I’m not going to eat any more broccoli.”  –George Bush

The same year President Bush made this statement, Johns Hopkins University published a cancer study showing that broccoli prevented the development of tumors by 60 percent and helped reduce the size of the tumor by 75 percent!

These finding are just a “taste” of the many health benefits of broccoli. Discover these, the trivia and history behind this plant and some awesome recipes. Broccoli is a powerfood. Unless you are in a select group of individuals, (page 3) broccoli is your friend!

9 Health Benefits

1. Cancer Prevention

Broccoli contains glucoraphanin, which the body processes into the anti-cancer compound sulforaphane. This compound rids the body of H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.

Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.

2. Cholesterol Reduction

Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.

3. Reducing Allergy Reaction and Inflammation

Broccoli is a particularly rich source of kaempferol and isothiocyanates, both anti-inflammatory phyto nutrients. Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.

4. Powerful Antioxidant

Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.

5. Bone Health

Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

6. Heart Health

The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.

7. Detoxification

Glucoraphanin, gluconasturtiin and glucobrassicin are special phytonutrients that support all steps in the body’s detox process, including activation, neutralization and elimination of unwanted contaminants. These three are in the perfect combination in broccoli.  Broccoli also contains isothiocyanates (which you read about in inflammation) which help control the detox process at a genetic level.

8. Diet Aid

Broccoli is a smart carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.

9. Alkalizes Your Body

Like many vegetables, broccoli helps keep your whole body less acidic, which has a host of health benefits. Read the dangers of an over acid body at: Balance Your Body.

 

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Top 10 Anti-inflammatory Foods that Protect against Cancer Reblogged~Seattle Organic Restaurants


Top 10 Anti-inflammatory Foods that Protect against Cancer.

In this section of Seattle Organic Restaurants they talk about top 10 anti-inflammatory foods that prevent cancer.  Among many other chronic diseases millions of people suffer from inflammation and digestive disorders. The main roots of digestive disorders are poor eating hobbitsconsuming toxic foodsprocessed foods and foods that have artificial coloring and additives. Here are top 10 foods that help to improve inflammation and food digestion.

food digestion

We sometimes eat junk food for a snack; so why not eating fruits instead of processed foods? Pineapplemangoand papaya are the three main anti-inflammatory fruits that have proteolytic enzymes that have anti-ulcerative and anti-microbial properties. These fruits help with digestion and breaking down other foods.

Avocado is a rich superfood high in omega 3 fatty acids (which is good for you) and fiber. Avocados promote food digestion and healthy pancreas, liver and gall bladder. Avocados are one of the best anti-inflammatory fruits that are digestible by almost everyone.

herbals

Cinnamon, basil, cayenne and turmeric are among anti-inflammatory herbsCinnamonimproves triglyceride and cholesterol level and helps with better digestion of food. Basil also boosts immune system and is anti-inflammatory.Cayenne is a remarkable anti-inflammatory herbthat helps to prevent digestive disorders, cleans bodypromote weight loss and fight allergies.Turmeric is a Middle Eastern spice that is commonly used in Persian, Asian and Indian dishes. Turmeric anti-inflammatory effects are even better than dugs like as Motrin and hydrocortisone without having their side effects.

The complex carbohydrate in kelp and kombu is anti-inflammatory. Kelp and kambu are antioxidant, prevent tumors and high source of fiber and vitamin K that promote weight loss.

Here in Northwest wild sockeye salmon is an excellent source of omega 3 fatty acids that is anti-inflammatoryWild sockeye salmon can also prevent heart disease and cancer. Fish oil is also a rich source of omega 3 fatty acids that promotes brain function, intellegance and eyesight.

green tea

The flavonoids in green tea are anti-inflammatory that can prevent the chances of cancer and heart disease.

Shiitake mushroom is an excellent anti-inflammatory that promotes immune system and fight cancer.

berries

Blueberries are incredible source of antioxidantsthat are anti-inflammatory. Blueberries improve immune system and prevent dementia and cancer.Raspberries, cranberries, blackberries andstrawberries also are high source of antioxidants.

Broccoli is a highly nutritious superfood that is anti-inflammatory can prevent breast cancer in women. The phytochemicals in broccoli called “sulforaphane” activates enzymes and throws carcinogen out of cells before cancer can do any harm. Kale is also anti-inflammatory that can clean body and prevent heart disease. Kale is also full of ironcalcium and fiber. Cauliflower also helps with detoxification of body.

In the last few years fermented foods have been disappearing from our diets. Fermented foods are probiotics and have beneficial bacteria that help with food digestion. For example modern pickles are no longer made by lacto-fermentation using salt and are made by vinegar. Most dairy products like cheese and yogurt and alcoholic beverages like wine and beer are being pasteurized by killing most of the good bacteria in them. Since most juices and beverages are pasteurized there are less live enzymes and beneficial bacteria in them to help digest our foods.  Some of fermented foods include yogurt, organic raw apple cider vinegar, kimchi, kefir, kombucha and other fermented veggies.

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Jump Rope Workout Exercise to get you in shape


Jump Rope Workout – A 10 minute a day full body workout – click here to check out this video

Celebrity trainer Tanja Djelevic (http://tanjadjelevic.com/) shows host Judy Greer a simple full body workout using only a jump rope.

The Benefits Of Jumping Rope from losingweight.com

When was the last time you jumped rope – fourth, fifth or maybe sixth grade? Well, jump roping is one of the most efficient ways to burn calories and keep the weight off. How many calories do you burn jumping rope? Try nearly fifteen to twenty calories every minute! That is an efficient way to burn energy and keep pounds from packing on, and, jump roping is fun, affordable and can be done with a work-out buddy.

Dr. Peter Shulman, MD, professor and medical expert from the University of Connecticut Health Center, reports that jumping rope is one of the best ways to improve your heart health. Not only does the exercise burn calories needed to lose weight, but elevates your heart rate to a level that most cardio machines are not capable of doing. Dr. Shulman reports that jump roping strengthens the core, upper body and legs while burning a lot of calories in a compact amount of time.

Some doctors argue the benefits of jump roping in those who are extremely overweight because of the direct stress put on the knees, ankles, legs and hips. However, physical training experts report that even obese individuals may benefit from the intense work-out if done properly and at a low impact level. Some of the basic requirements for jump roping are as follows:

  • Obtain a beaded rope that holds its shape and is easy to control
  • Shorten or lengthen the rope so that the handles comfortably reach the armpits
  • Wear comfortable athletic shoes that are approximately a half-size larger that normally worn to allow room for the toes and feet during impact
  • Choose comfortable grips that provide good handling and precision when turning
  • Secure an open space for jumping rope that is at least 4×6 with approximately one foot clearance overhead

These helpful tips will keep you from injuring yourself or those around you and get you off to the right start when implementing this exercise into your routine.

For novices who are just getting started, don’t focus too much on how many calories you burn jumping rope, but determine a particular time that you want to achieve. Start out with a low-impact jump for one to two minute intervals. If you are able to increase the duration of time spent jumping, then up the amount by thirty second intervals.

Jumping rope should be fun and invigorating, not painful and discouraging. If you are unable to go more than a few jumps at a time or find yourself getting tangled up in the ropes, don’t get discouraged but keep practicing. With jump roping, practice does make perfect and before you know it you will be jumping rope as light-footed as a heavy-weight prize fighter in training.

If you are in doubt of your physical ability to jump rope, or haven’t done so for thirty or forty years, it is important to check with your family doctor to get the go-ahead. Remember to warm-up and cool down both before and after your work-out to prevent injury and as with any exercise, stretching is one of the most important elements to working out. Stretching will also loosen your muscles and help you determine the impact each jump has on your body.

Jump roping can be very beneficial to your body and heart, while providing fun for the entire family. If you have children, incorporate them into the mix and jump rope together. Your children and your heart will thank you.

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Flaxseed Health Benefits, Food Sources, Recipes, and Tips for Using It ~ Reblogged from WebMD


The Benefits of Flaxseed

Is flaxseed the new wonder food? Preliminary studies show that flaxseed may help fight everything from heart disease and diabetes to breast cancer.

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This Will Make You Change Your Mind About Not Buying Organic Every Time – Reblogged


Read more via KimberlySnyder.net ~
This Will Make You Change Your Mind About
Not Buying Organic Every Time.

The Bottom Line

While many feel the recent meta-analysis fuels the ongoing debate about organic foods, the fact is that organics have far more benefits than the strictly nutritional. Nutrition is extremely important, and organic foods are packed with the vitamins, nutrients, and enzymes you need for good health.

Of extreme importance, organic foods respect the environment, have fewer toxicity-related health risks, and support local economies. I for one, firmly stand behind the decision to choose organic. I believe you vote with your purchases, and when you choose organic you choose to support a healthy, clean earth, and put healthy, clean produce into you and your family’s bodies.

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Make a Date With Fitness ~ Reblog from Refine Fitness Studio


Refine Fitness Studio

One of my favourite things this time of year is getting back to my regular routine. Up with the kids at 6: 30 a.m., out the door by 7: 45 and at my studio or teaching in the Department of Kinesiology at the University of Windsor by 8: 30 a.m.

My clients are just like me. Many wander from their regular routines over the summer and are now getting back on track.

A great way to adopt an exercise routine is to book three or four regular appointments for yourself. Exercise is like many other things: If you don’t schedule it, it won’t happen. Having a regular time to exercise also helps you mentally get into the routine while scheduling other things around the workout.

Most busy adults I know need to take a step further and schedule this appointment with a trainer or group exercise instructor who will keep…

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12 ways to Increase Seritonin


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Quick Set Straight Leg Dead Lift Exercise


Quick Sets Exercises Give You More for Less

Keeping healthy includes exercising 3-7 times a week 5 – 60 minutes a day. Check out the Straight Leg Dead Lift Exercise. Why exercise? It is one of the best natural treatments for Depression, Anxiety, weight loss, Osteoporosis, Mental Health, Fibromyalgia, Chronic Fatigue, Cell Oxygenization to aid in Cancer Treatment and other diseases.

Quick Sets Give You More for Less

Quick Sets are the ultimate way to perform resistance training. These routines can be as simple and as short as you need them to be in order to fit them into your schedule or level of motivation on any given day or week.   This is the ideal way to add more weight training to your MaxT3 program, take advantage of the T3 principles, and leverage science to radically cut the amount of time spent working out. This program can also be performed more or fewer times per week, dependent on how quickly you desire to make changes to your muscles.
Due to the type of adaptation the body must make while performing Quick Sets, you are able to create significant changes in the strength, fitness, and composition (fat percentage vs. muscle) of a body part within three minutes. Elite athletes to busy moms, overworked businessmen and businesswomen, or students on a tight time schedule can still be extremely effective in their lives and get in shape all at the same time.
These routines can be used to increase the intensity of your workouts, shorten your workout times, and very safely speed up your results. They are designed so anyone can perform them and make great changes on any level. Whether you are a retired grandma or an aspiring Olympian, there is a plan for you.

For the purpose of fitness, there are only eight body parts to  consider:  chest,  biceps,  triceps,  shoulders,  abdominals, back/lats,  legs (which  include  quads,  hams,  glutes,  inner/ outer   thighs),  and  calves.  By exercising  with  squats   or lunges,  you  can  actually  hit  your  hamstrings, quads,  the glutes  (butt),  and  inner  and  outer  thighs  (typical  trouble  spots for women) all with one exercise.
Hit each body part once per week, and you’ll only invest about twenty-four minutes  to get in great shape!  You can add additional lifting to MaxT3, be ridiculously fit, and have done it all in like an hour and a half.  The same or even less time then some people spend in the gym for 1 workout!

Types of Resistance Exercise

Upper Body Exercises
 Fly press
 Dumbbell  curl
 Inclined dumbbell  flye press
• Hammer curl
 Dumbbell  fly
• Inclined dumbbell  curl
 Triceps pushdown
• One-arm standing  triceps extension
• One-arm bent triceps extension
• Dumbbell  shoulder  press
 Reverse-grip pulldown
• Lateral  fly
 Front-grip pulldown
Leg Exercises
 Squat
 One-legged squat
 Lunges
• Straight-leg dead lift
 Dumbbell  hamstring curl
 Calf raise 

Performing Quick Sets

Decline Quick Set1. Pick one exercise and do it for eight to twelve repetitions until failure.
2. Rest for five to six seconds.
3. Lower the weight five to twenty pounds and do the same exercise again for six to eight repetitions until failure.
4. Rest five to six seconds.
5. Lower the weight five to twenty pounds again and do another six to eight repetitions until failure
Pause Quick Set 1.     Pick  one exercise and do it  for eight to twelve repetitions until failure.
2.     Rest five to six seconds.
3.     Using the same weight, do it again until failure.
4.     Rest five to six seconds
5.    Repeat this process until you cannot do the exercise for more than one to two repetitions.

Monster Set

A Monster Set is when,  after  performing an  exercise on  one  body  part,   instead   of  resting,  you  immediately perform an exercise on another  body part.  The other  body part  should be one that  was not  used while exercising  the first body part. For example,  combine  chest and biceps, or quadriceps and hamstrings.
Monster Sets are combined  with Decline or Pause Sets so you can get a tremendously effective workout done in a very short amount of time. For example,  after you perform  a Pause Set with the incline fly press for your chest, you can immediately begin performing a Decline Set with  hammer  curls for your biceps.

Find out more at www.MaxT3.com.

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