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January 1, 2007 15:09 - Wanting to Build More Muscle in 2007?

It's that time of the year and many of you will be setting goals if you haven't already. If one of your goals is to pack on a little more muscle and burn a little more fat, I've got the perfect resource for you. It's a 600+ page book that covers everything from diet and nutrition to setting goals and getting motivated. The book is called, Bodybuilding Revealed, and it's written by Will Brink.

Will Brink is a well-known trainer and fitness expert who has trained people from the average Joe to Olympian athletes and everyone in between. His perspective on building muscle is unique because he's worked with so many different people. He knows what works and what doesn't. Bodybuilding Revealed isn't just for the advanced athlete. In fact, it reads more like a beginner's book but there's so much information that even professional athletes could learn a lot from it.

Bodybuilding Revealed is a massive update to Will's previous best-selling book, Muscle Building Nutrition and was just released a few weeks ago. Like the previous book, Bodybuilding Revealed focuses on the same five key components to building muscle: nutrition and diet, supplement reviews and advice, weight training, cardio training, and motivation and goal setting.

You also get access to a members-only forum for one year where you'll have direct access to Will himself and several other nutrition and fitness experts. The forum also has a number of fitness tools and exercise videos. To learn more about the new book, read my review of Bodybuilding Revealed.

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January 2, 2007 11:19 - Fitness - Age Has a Whole New Meaning Today

Not too long ago, exercise was primarily pushed on younger people for its benefits. It was even believed that older people couldn't increase muscle mass or strength even if they wanted to. Studies at Harvard and elsewhere have now firmly put that myth to rest. Not only is regular exercise good for older people, it's imperative to maintain a high quality of life.

As people age, several changes occur in the body that exercise can help slow or reverse. Metabolism slows, leading to increased fat accumulation. Artery passageways often narrow, leading to higher blood pressure and lowered flow. Bones become thinner and more porous, a condition known as osteoporosis. Muscles and skin lose tone.

These changes can be retarded or even turned back to a degree with regular, age-appropriate exercise. The American College of Sports Medicine suggests 15-60 minutes of aerobic (oxygen-enhancing) exercise a few days per week. A good cardiovascular workout - a 30-minute brisk walk or three 10-minute walks per day, mild jumping jacks, gentle jogging in place, swimming, a dance routine or any other method - helps keep the heart and blood vessels healthy.

Strength-building exercises help keep the muscles toned and keep weight and blood sugar levels at appropriate levels. Regular weight training can help build strong leg muscles, leading to better support for joints and less likelihood of a fall. The National Institutes of Health report 300,000 hospital admissions per year for broken hips, many of them from seniors falling. Many of these injuries can be avoided with regular and moderate strength training.

Gentle static and dynamic stretching exercises help keep muscles flexible and joints lubricated. That helps out with balance, but it also maximizes range of movement. That means better coordination and less pain during both exercise and everyday activities.

Endurance exercises help keep the heart and lungs healthy as well as keeping muscles toned, joints moving freely and other body systems functioning well. A slightly higher metabolic rate stimulates a variety of organs to produce needed biochemicals. The human body functions much better when it is subject to mild activity than when sedentary for long periods.

All these activities help raise the onset age of osteoporosis and to minimize its effects after it begins. Non-insulin dependent diabetes mellitus is less likely for the physically active. Certain forms of heart disease are less likely for those who exercise moderately later in life.

There is ample evidence that moderate, regular exercise helps the mind as well. It can decrease the severity of depression and heighten mood. The social aspects can help with the isolation that older people sometimes feel, especially as friends and loved ones are no longer part of their lives.

If you are over the age of 35 and exercise hasn't been a part of your lifestyle, you should consult a physician or trainer (preferably both) before starting an exercise program. Begin slowly and ease into your workout program. And if you have a medical condition, be sure to discuss your plans with a physician and sports expert to develop an exercise routine appropriate to you.

If you'd like to turn back the clock and put the brakes on aging, check out Jon Benson's, Fit Over 40. It's an excellent resource for anyone over the age of 35 who wants to know how to get in shape and stay young longer!

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