Posted by Chad Anderson CSCS on January 11, 2008 under Reader Q & A's | 
Reader’s Question: I easily gain weight, right now I am 5 6″, 134 lbs,in a good shape, but my legs are a kind of fat and I dont like it. I have to watch what I eat all the time and it makes me angry. It seems I am on diet through my whole life, and I am so tired of that. I don’t eat that much carb, almost no fat, no sugar, mostly fruits and veggies and some protein. Since I don’t eat enough, I easily get sick, I always feel cold and my immune system is very low.(BTW I am 38 yr-old). I eat every 3 hrs(small portion) to keep my metabolism high, but it seems it is very low and I am so tired of my diet. I can’t eat whatever I feel like it, because I easily gain weight. I work out 3 times per week in the gym (45 min cardio, 20 min weight). Please help me out and let me know what I should do? I used to be 130, but now I can’t bring it down from 134 to 130. Read more of this article »
Posted by Chad Anderson CSCS on January 10, 2008 under Nutrition, Weight Loss, Wellness |
Over the last 50 or so years, sleeping habits have changed dramatically. We Americans are no longer getting 8-9 hours of sleep per night. Instead, we are lucky to average 5-6 hours per night. As sleep has steadily declined over the years, the number of overweight and obese individuals has risen to epidemic proportions. Is this a mere coincidence or is there more to the story? Read more of this article »
Posted by Chad Anderson CSCS on January 8, 2008 under General Fitness, Nutrition, Strength Training, Weight Loss |
Ok, the information I’m going to provide you with today is not new. In fact, it is old (at the rate things change these days, you may consider this very old). Nonetheless, it still applies today and you’d be surprised by the number of people still not doing it! So what is it? What is this old news?
You need to combine a healthy diet with exercise in order to achieve optimal weight loss! Read more of this article »
Posted by Chad Anderson CSCS on January 5, 2008 under Nutrition, Weight Loss |
There is much debate in the world of calories these days. The simplistic approach of just reducing caloric intake in order to lose weight has become scrutinized. Not necessarily because it’s wrong, but because there’s more to the story. Or is there? Let’s take a look and see.
It has long been held that creating a caloric deficit, either by consuming fewer calories or by burning off more calories, is all that is needed in order to reduce weight. Simple math.
Calories In – Calories Out = Caloric Deficit/Surplus = Weight Loss/Gain Read more of this article »
Posted by Chad Anderson CSCS on January 3, 2008 under Exercise Library |
1. Sit on bench with dumbbells resting on thighs.
2. Lie supine (facing up) on bench with head, shoulders/upper back, hips/buttocks touching the bench and both feet flat on the floor. Remain in this position throughout the exercise. Position the dumbbells at the side of the chest/armpit. If the dumbbells are too heavy to position after lying down, “kick” them to shoulder level before lying down. Press the dumbbells
straight up to the starting position.
3. The exercise can be performed with your palms facing away (pronated grip) and the dumbbells aligned or with the palms facing each other (neutral grip) and the dumbbells parallel.
4. Inhale and lower the dumbbells slowly until they reach chest level, keeping your wrists rigid and forearms perpendicular to the floor.
5. Press the dumbbells back up to the starting position, exhaling through the movement.
Posted by Chad Anderson CSCS on January 2, 2008 under General Fitness, Strength Training, Weight Loss |
Everyone is looking for the single best exercise program. The secret formula to perpetual results. If only they could find that elusive program. The best program to lose weight. The best program to build muscle. Ahh, they know it’s out there. However, there’s one thing they’re overlooking in their never ending search.
There is no BEST program! Read more of this article »
