Low Carb Flax Bread

Chances are likely you don't know any places that sell Low Carb Flax Bread - which is really good for you by the way, so here is a handy recipe for how to make it.

Golden Flax Bread

INGREDIENTS

2/3 cup flax meal
1/3 cup almond flour (other nut flours/meals can be substituted)
1 1/2 tsp baking powder*
Salt to taste (I like more salt in my flax bread than I would in other bread)
about 3 tsp olive oil or unrefined coconut oil (or butter, depending on what kind of flavor you want and your specific dietary needs)
2 eggs (1 egg will suffice, but 2 eggs holds together just a bit better)
water to texture desired (it makes a big difference, and the wetter it is, the harder it is to get it to cook all the way through, I go for minimal water needed to get things fluid enough to pour the batter)

*To make these completely grain free use a grain-free baking powder or grain-free baking powder substitution.

INSTRUCTIONS

Mix the dry ingredients together well.

Gently beat the eggs together before adding (optional, but it blends better that way if they're pre-beaten).

This recipe will work for a regular-sized pie tin or small loaf pan. Double the recipe for a more normal-sized bread loaf pan. Do NOT forget to grease the pan well before pouring the batter in or else you will have one heck of a time trying to peel it out of your pan.

Preheat your oven to 350 degrees Fahrenheit.

Bake for approximately 20 – 25 minutes or until golden brown on top. To check if it is done use a toothpick or butter knife to poke it in the middle and it should could out clean after you insert it into the center of the bread. Enjoy fresh out of the oven (wait for it to cool down a bit) or at room temperature for a nice sandwich.

VARIATIONS ON THIS RECIPE

Herbed Bread: add small chunks of sharp cheddar cheese, a tablespoon of crushed thyme, a tablespoon of crushed sage, a teaspoon of oregano or bee balm, small handful of fresh chopped rosemary, fresh ground black pepper to taste, and maybe some coarse salt on top. You can even add some green onion, broccoli, or nettles for extra panache if you like.

Sweet Bread: add cinnamon, honey, cardamom, vanilla, and even some fresh fruit like sliced strawberries.

Pancakes: just make the batter thin enough to spread on a hot cast iron pan or griddle. Unsweetened applesauce is nice in the pancakes instead of using water.

Become a Fat Burning Furnace

Losing weight is actually just math: Burn more calories than you eat.

Of course, it is never as easy as it sounds! To burn those calories you will need a lot of hard work, a lot of sweat and maybe even a few tears.

There are also factors that contribute to not losing weight, whether its a slower metabolism, or having a body that stubbornly will not keep the pounds off due to hormones - But the good news is that it is possible to speed up your metabolism and its also possible to change your hormonal balance. ie. Weight lifting increases your testosterone levels AND boosts your metabolism at the same time.

To help speed results along, here are 5 handy tips to rev weight loss results as safely and quickly as possible.

Five Fast Weight Loss Tips

1. Drink a lot of water

You have probably heard this one before but health experts cannot stress how important it is. Water will: Speed up metabolism, decrease water retention (it sounds backwards, but its true), lubricates joints (less injuries so you can keep exercising!), curbs appetite, and being hydrated keeps energy and attention levels at their peak.

 

For best results drink cold water. Cold water is actually calories negative. (Likewise cold showers burn calories at a rate of 700 to 900 calories per hour, depending on the coldness of the water and your body type.)

2. Eat Soup

Weird suggestion, but you will see why soon. When you are trying to eat light, salads just do not cut it. You can't eat like a bird every day. You will be hungry again in an hour! Soups are hydrating, low calorie, filled with veggies and can even be frozen and saved, to minimize cooking time and trying to figure out your next healthy meal.

3. Cardio = Weight Loss, Weight Lifting = Muscle Gain

Don't confuse cardio with weight lifting. Yes it is good to both, but cardio is more effective at burning fat whereas studies have shown that weight lifting is not effective at burning fat and really only builds muscle.

 

Make sure you are doing both cardio and weights, but try to do 70% cardio and 30% weight lifting if your goal is weight loss. Cardio will boost metabolism short term, quickly burn through stored carbohydrates and fat and its heart healthy. Weights will boost metabolism long term by building muscle. Strength training also prevents injuries and tones the body, so you look good when you do lose weight. 

 

Weight lifting also prevents sagging skin and and adds muscle definition!

4. Lower your Carbs

Cut back on the bread and pasta. Eat smaller portions or eliminate from your diet entirely.

 

When you are trying to lose weight, go lighter on carbohydrates, and try eating most of them earlier in the day. Protein keeps you full, does not store as fat, and helps to repair damaged muscle tissue, which is perfect after weight training. Carbohydrates give you energy and is absolutely essential, you just don't want to eat more than you burn. A great breakfast is a low fat protein like cottage cheese or yogurt with a healthy carb like fruit or oats. At lunch have a sandwich and for dinner have a protein with vegetables. Snack on 100 calories of something healthy 2-3 times in between those meals, and you're set with a perfect weight loss diet plan.

5. Schedule your workouts

This one is really important!

 

If you "book yourself" in for a workout, you are more likely going to do it. Many people will forget or pass it up for something that seems more pressing. Put it on your to-do list and then DO IT!

Combining Circuit Training with Interval Training

Bored with your workout?

One alternative way of doing Interval Training is to try combining it with Circuit Training.

With interval training you alternate fast and slow (or high and low stress) exercises in order to give yourself time to breathe and capitalize on the "after burn effect" wherein your heightened metabolism keeps burning calories at a higher rate even though you've switched to a less stressful activity.

In contrast Circuit Training is just completing a circular route through different exercise equipment, not in any particular order.

To combine the two you need to make a circuit, but make every 2nd exercise a low stress exercise.

ALL ABOUT CIRCUIT TRAINING

Circuit training integrates the cardiovascular exercise with resistance strength training in order to utilize every major muscle group within the body during one workout session while burning an efficient amount of calories. The name "circuit training" comes from the fact that these types of routines were conducted in a circle where participants altered between exercises that utilized different muscle groups.

A circuit can consist of anywhere from 5 to 15+ stations, each of which the participant engages in a couple of minutes doing a strength or cardio exercise. Rest intervals, only about 30 to 90 seconds, are typically allowed between each exercise station. These stations are usually arranged in a specific order that makes it so that one can alternate between muscle groups in order to give them time to recover.

There is a wide variety of equipment that is used to create each station to participate in different types of exercises. Cardio stations can utilize cardio equipment, such as a stationary bike, or be as simple as a jumping rope station. When it comes to resistance stations you may see large equipment like a weight training machine or smaller equipment like dumbbells, medicine balls, or resistance bands.

There are several reasons that circuit training is beneficial and may be exactly what you are looking for if you're bored with your workout. First of all, circuit training is one of the most efficient ways you can exercise as it requires you to use every major muscle group more than cardio-only exercises such as cycling or walking. Most circuit training routines utilize the following muscle groups at one point or another, chest, back, shoulders, quadriceps, hamstrings, triceps, calves, and biceps.

As far as overall exercise goes, circuit training is one of the most efficient ways you can get fit. Although, do keep in mind that most routines do not focus on building abdominal muscle because it is naturally engaged during the entire workout to maintain balance and support. If this is an important area for you, be sure to add in your own abdominal exercises on the side.

It is also safe for both your mind and body. As this type of training requires one to integrate several different types of exercises into one work out it is preventative against injuries. Switching up exercises helps to prevent the same muscles, joints, and bones from becoming stressed and overworked.

If you get bored with a particular exercise in your circuit you can also swap that exercise out for something new and more exciting... ooo shiny object chasing!

Another reason it is beneficial is because it ensures a balanced workout that equally builds strength while burning calories. Because of this it is a great choice for anyone who wants to improve their overall fitness.

Circuit Training is also a great choice for anyone who easily gets board with working out and craves variety. As circuit training requires you to change stations every few minutes, there's no way you are going to grow tired of the same repetitive movement.

How often should you be working out?

Q

"Hello!

Health Canada recommends that we exercise (moderate to strenuous activity) 150 minutes per week. So that is 30 minutes per day, 5 days per week.

But governments have a tendency to undershoot and make really conservative estimates. Plus I am guessing that their recommendations is based on "maintaining weight" rather than "losing weight".

So begging the question, how often should I workout / exercise if I want to lose weight?"

- Rebecca G.

A

Hey Rebecca!

Yes, its true the Canadian government does recommend we exercise 150 minutes per week, and yes, you are correct, their goal for that is really for healthy maintenance. I should note at the same time that only 15% of Canadians actually get that 150 minutes per week of moderate to strenuous exercise, so its really no surprise that we have obesity problems in Canada.

If you want to be losing weight I recommend you start doing some math.

Lets say for example that you wanted to lose 1 lb per week via exercising. Your goal therefore would be to do 3500 calories worth of exercising per week. Approx. 700 calories per day.

Now that is a tough thing to do and your best solution is to do it via cardio / aerobic exercises such as running, cycling, swimming, etc. because those activities will burn the most calories. You could try doing it using weightlifting, but most people don't have the stamina to lift weights constantly for 60 minutes.

Exercise & Calories Burned per Hour	130 lbs	155 lbs	180 lbs	205 lbs
Aerobics, general	384	457	531	605
Aerobics, high impact	413	493	572	651
Aerobics, low impact	295	352	409	465

I should also say that it is impossible to get results working out only one day per week. I know, that's not the most motivating thing to say if you are the type of person who can only dedicate 1 day per week to exercise, but I'm not going to sugarcoat the truth. People who try to exercise one day per week, assuming they were previously in poor shape, simply won't have the energy to exercise for 5 to 7 hours in a single day.

So you really do need to break it up so you are exercising 5 to 7 times per week, either for 1 hour per day, or for 90 minutes five days per week. Either way your goal should to be exercising a minimum of 7 hours per week.

Keeping in mind that 7 hours isn't really a lot. You have 168 hours in a week. 7 hours is only 4.2% of your time.

And that is the minimum amount I am recommending if your goal is weight loss. The maximum I would recommend is 14 hours (unless you are in training as an athlete and your goal isn't weight loss, but muscle gain).

Now you might say, why set a maximum? The reason is because of loose skin. If you lose more than 2 lbs per week then your skin will start to become loose because you losing weight too quickly. Thus my recommended goal is between 7 and 14 hours of moderate to high impact cardio just so your skin doesn't start sagging after a month or so of super-fast-weight-loss.

Now if you are you one of those people who gets motivated on and off, and you only find yourself at the gym once a week being told you need to exercise for 1 to 2 hours per day will be a rather discouraging. My advice is don't try to think about it that way. After all do you have only eat healthy one or two days per week? Well if you can eat healthy every day then dedicating 4 to 8% of your time to exercising can be done too.

Now I admit that is not entirely fair because something is better than nothing. ANY effort is good for your health, but since your goal is weight loss then you need to be doing more than the bare minimum required for maintaining your current weight.

Remember these Weight Loss Goals

If you are beginner three workouts a week for 45 minutes to 1 hour is the MINIMUM you should be doing. Once you feel more motivated then you can aim for 5 to 7 hours per week. Given time you may even build the stamina and motivation to be exercising 14 hours per week.

Remember to mix up both cardiovascular and strength training workouts into this regimen and eat a very clean diet. Avoid anything that contains toxins.

If you have lost weight before or have been already working out regularly up the days per week to 5 or 6.

If you start exercising every day remember to alternate upper and lower body exercises that way your bottom/upper half gets a break every 2nd day.

Muscle Building Goals

If your goal is not weight loss but muscle gain you will have a very different way of doing it.

Whether you are a beginner or intermediate hitting the weights 3-5 times a week will be necessary for packing on serious muscle. Building muscle is hard! 1 or 2 times a week will not stimulate the muscle fibers enough to actually put on serious mass. Diet will be just as important so remember to eat lots lean protein and consider using whey protein supplements.

The photo on the right is of female arm wrestling champion Sarah Backman. You can bet she is exercising at least 14 hours per week in order to stay competitive.

Remember to give your muscles time to relax and repair. Over exertion can result in too much muscle fatigue and you won't be gaining any new muscle mass.

Health and Maintenance

To simply feel good and maintain your health, exercise 2 times a week for 45 to 60 minutes, or 3 times for 30 to 45 minutes. That will make the people at Health Canada happy. Get a little bit of everything into the workout: cardio, strength, balance, agility, flexibility, etc.

Awa Kenzo + Zen Archery Tips

Awa Kenzo was a Zen Archery Master who lived in Japan, born in 1880, died in 1939. He is one of the most important archery masters of the last century. In Western/European culture he gained notoriety because he was also the teacher of Eugen Herrigel, the author of "Zen in the Art of Archery".

Awa studied the art of Kyudo first in the tradition of the Heki Ryu Sekka-ha and Heki-ryu Chikurin-ha. At the time archery in Japan was very ceremonial and ritualistic. It is still used even today in Buddhist ceremonies to banish demons. (This concept isn't unique to Japan, many cultures believe in the power of the bow and arrow to banish evil. Simply making a sound by plucking a bow string is said to scare evil away.)

However following a religious enlightenment experience Awa Kenzo developed a totally unconventional and new approach to teaching archery, believing that the spiritual dimension also played a role in one's ability to shoot a target, especially if under stress. This part is certainly true from a psychology perspective as people who lack confidence and are under pressure will shoot particularly badly when they are distracted / unable to concentrate on what they are doing. Using Buddhist Zen principles to control (or unleash) the mind an archer can overcome difficulties and shoot just as accurately as they normally would under less stressful circumstances because they are able to calm their mind and shoot accordingly.

Knowing this Awa Kenzo deliberately turned away from the then-recognized tradition of Kyujutsu which was much more ceremonial to become an outsider in his training methods, focusing not so much on ceremony but on the spiritual enlightenment of his students.

In doing so his revolutionary approach resulting in his numerous students creating a lasting impact throughout Japanese culture. Awa Kenzo's doctrine of "Daishadõ-kyo" (Great Learning by Way of Shooting) followed a holistic transformation of the shooter in the sense of religious enlightenment through the practice of archery.

In the video below you can see Awa Kenzo's students taking turns shooting in a film made during the 1930s. Awa is recognizable for his rather long goatee.


BOOKS ABOUT AWA KENZO

PAPERBACK



KINDLE EDITION




10 ZEN ARCHERY TIPS

#1. In the beginning learn to shoot quickly, don't worry about your accuracy so much as that will come later.

#2. Don't worry about form so much. Worrying about it will distract you. Just get the basics right.

#3. Breathe into your belly. Let it be the rock that holds you in place.

#4. Shoot even when your mind isn't in it. The best time to practice is when under stress.

#5. Embrace stress but don't let it control your mind.

#6. Your body will be honed with time, but only you can hone your mind.

#7. As you progress take your time to aim, but don't spend too much time aiming. Let your spirit guide you.

#8. Refine yourself to become a purer person. Avoid the distractions of vice and such things will no longer distract you.

#9. Take pleasure in the simple joys of shooting, even if you don't hit the target.

#10. Don't gloat over your successes. They are well earned, but don't let your ego become your downfall.

Fitness Trends for 2013

Are you still looking for fitness ideas for your New Years Resolutions?

Well you're in luck, because I (Toronto Certified Personal Trainer Charles Moffat) am still blogging about it.

A common reason for people skipping exercise is boredom. They are tired of doing the same ol’ treadmill or elliptical machine day in and day out. It is one of the reasons why the focus of my personal training services is to make exercise FUN because having fun motivates people to keep exercising and keep coming back for more.

I am not alone either. Many fitness experts in North America are trying to think outside the box and try something new that will draw in more clients for their personal training services. Many of their ideas are pretty gimmicky... But some of these gimmicks catch on and become "trends".

Some of them are, well, maybe not entirely new. They might slap a new fancy name on an exercise training technique, but often its following old tried-tested-and-true techniques that people (including the military) have been using for 100 years. Many of the new hot trends for 2013 are actually a return to the basics of fitness with a combination of cardio, resistance training and flexibility exercises. Really they're just trying to make it seem more fun than it really is by jazzing it up with a new name.

One positive things about many of the fitness trend offerings in the New Year of 2013 is that there is less of the sole focus of weight loss and more emphasis on the overall benefits that exercise has for the entire body. Thus many of the people pushing these things are offering “fusion” type workouts that combine different types of exercise, such as adding flexibility and cardio in one class (also called “cross-disciplining”).

So I guess you could say Cross-Discipling is a new trend for 2013... except it isn't. People have been doing that for a long time, they just love coming up with new names for things people already do.

One of my favourites is Cross-Training. Training for one thing by practicing another. eg. Training for archery by doing weightlifting and yoga exercises. Why? Because strength and balance is important for archery. The more strength and balance you have the better you can hold the bow steady. A shaking arm shoots few bull's eyes.

Thus lets say I wanted to create a new fitness program that combines both weightlifting and yoga, with the purpose of training people to be better archers. Yoga with Weights! It would be Cross Discipline Training. Huzzah, I've invented a new combo class for the masses. (Except technically Yoga with Weights has already been done before. I checked.)

The trend for combo classes in 2013 will be focused on blending intense training styles with soothing, restorative ones as regeneration and rejuvenation are becoming integral parts of a workout. eg. "Piloxing" combines Pilates and boxing. Or "Hefty Yoga". Or how about "Hot Wrestling"? A bit like hot yoga, but combined with Olympic style wrestling.

Silliness, I agree. But this is apparently the trends to expect in 2013 because they want these activities to sound fun and exciting. And frankly who could ever get bored of "Hot Wrestling"?

By mixing workouts with disparate disciplines, participants can get the body working in ways it wouldn’t otherwise do. So in the above example of Hot Wrestling you would be using muscles you don't normally use. Plus since we're now dealing with an aging population aggressive cardio exercises are often too difficult on their joints. Thus the trend toward more vigorous workouts that won't damage the joints. The need to stretch and maintain flexibility is becoming more important than ever, but without damaging people's kneecaps in the process.

Another trend will be Functional Fitness, which works with the five natural movements of the body (squat, lunge, push, pull and rotate) to improve joint stability and mobility and improve quality of life.

Note: Fencing is good for doing lunges and similar exercises. More fun than lunges in the gym too.

With this trend will come more “old school” workouts, such as jumping jacks, push-ups, climbing ropes and hill runs - the kind of exercises you may done back in the 1980s or earlier, if you're that old. The good news is that many of these exercises can be done around the home for those who do not have access to a gym.

For the Do-It-Yourselfers out there then there is also more access to fitness support online through SmartPhone apps and fitness videos on YouTube - and websites like Cardio Trek which provide free fitness advice on a constant basis (hint, it helps to subscribe if you want to receive notifications of new fitness articles on a regular basis). If you have the money you can hire a personal trainer here in Toronto (hint hint, pick me) who will work with you through your fitness journey, but if not I have plenty of free advice on this website for those of you who are tightening your financial belt in addition to your waist belt.

For those seeking a more challenging workout, HIIT (High-Intensity Interval Training) programs may be what you are looking for. Trends suggest these will continue to be popular. This trend includes CrossFit, P90X, Tabata and even Parkour (although that is more for youth than people over the age of 30). Such exercises have the added benefit of results in a shorter amount of time. High-intensity exercises causes the body to release more hormones, such as adrenaline, human growth hormone (HGH) and insulin-like growth factor, that are responsible for increasing lean muscle mass and also have anti-aging benefits. They also work as painkillers and help fight back diseases like cancer.

The last trend I want to mention will be social fitness... Some of this may be “fitness parties”, so instead of happy hour at the bar, get a group of friends to attend an exercise class together or find a personal trainer that will work with small groups instead of individuals. It really depends on what the goal is. You will probably get a better price for personal training sessions and the added benefit of friendly encouragement.

Or failing that just invite a bunch of friends to play football or soccer in the park. Frugal baby! (I apparently enjoy shooting myself in the foot by providing cheaper examples of things to do that don't require hiring a personal trainer...)

The bottom line is that if you find something that is both exercise and FUN then you will never get bored of it. Or if you do get bored of it, just try something else that is also fun to do.

And finding an exercise that is fun is certainly a worthwhile New Years Resolution that you will want to keep.

How to Measure Weigh Loss Success

The scale is the old fashioned way to measure progress. Actually, the scale is a great way to monitor weight loss maintenance but only so long as you losing weight and not losing/gaining muscle at the same time. Many people who attempt to lose weight sometimes gain weight during the first 2 weeks because they are adding on extra muscle due to their choice of exercises.

During the process of losing weight itself the scale is probably the least effective tool for measurement.

Another problem with the scale is that pounds fluctuate on a daily, even an hourly basis. Depending on what a person eats or drinks, hormones, bowel movements, and even dehydration can alter an accurate weight measurement up to 5lbs.

Three More Effective Ways to Measure Weight Loss Progress

1. Tape Measurements

Taking measurements is the easiest way to measure progress. Most people have a soft tape measure, from a sewing kit, or they can be purchased 3/pack for $1. Tape measurements are somewhat effective because even a 1/4 inch gained or lost takes a long time to happen. A big meal will not cause you to gain an inch, and a week not working out won't cause an inch loss in muscle. Tape measurements are also very easy because it's a simple matter of placing the measuring tape around the body parts you wish to monitor, opposed to body fat calipers which are more expensive and harder to figure out.

The disadvantage with tape measurements is that they don't differentiate between fat and muscle, but it won't matter much as explained above because muscle mass doesn't grow that quickly it should be reasonably accurate.

2. How Clothing Fits

Many people don't actually care about accurate readings of their progress because their main goal is to feel good. A big goal to their "feeling good" is fitting better in their clothes - as well as feeling more energetic and confident. This is a great and healthy way to determine success without the stress of "the big weigh-in, measurement day." The only downside to this technique is that clothes do tend to stretch. If someone is using the same pair of gym pants to determine their progress, they may think they are losing weight when in fact, it's only the pants losing its elasticity. When using this method it's better to try fitting in to something that's a little too tight to start, such as a formal dress, pants with a specific belt size, or your old skinny jeans from college / high school.

3. Body Fat Scales

These days body fat scales can be purchased for home use. Typically they are built in combination with a digital weight scale. A scale that measures body fat usually has programmable features to save readings for multiple users. Body fat measurements are taken by sending a harmless electrical current through the body. The electricity can go through muscle more easily than fat. The amount of resistance to the current measures the amount of fat-free mass in a person's body.

A body fat measurement is a great way to measure progress but there are a couple of downsides. For one, a scale that measures from the bottom up, will give a higher reading than a body fat measurement taken from a hand held grip. Scales are not as accurate as a body fat test taken by being submerged in water. However, we are discussing EASY ways to measure progress, and most people do not have a giant tank of water in their bathroom. However, a body fat scale is still a great way to measure progress because despite the slight inaccuracies it will remain relatively consistent.

HOT TIP

People who track their calorie intake and exercise levels are twice as likely to succeed in their exercise goals.

Escalating Density Training

 Escalating Density Training (also known as "Escalating Intensity Training") is a solid concept that many personal trainers have been using for years because it is based on time based performance instead of focusing on quitting due to muscle fatigue - thus the focus is on muscle performance during a set time period. In the past personal trainers have been using this concept to train clients, without putting a cool name to the technique. The term Escalating Density Training was coined by personal trainer Charles Stanley and used it as a term in his fitness programs.

British commandos used the same technique during WWII while doing their speed-marches. Their goal was to see how far they could get on foot within a set period of time, all while carrying a 60 lb pack of gear on the backs. So while Charles Stanley may have coined the term, he certainly didn't invent the technique as a training method.

The method is actually pretty straightforward. The exerciser moves heavy weights, or the weight of their own body, in a quick period of time to boost overall power output.

Example #1.

Performing alternating squat and push up sets for 15 minutes and keeping a record of the number of reps performed. Then a week or two later the sequence is repeated and the goal is to increase the number of squats and push ups within that 15 minute time frame.

Example #2.

Doing Bicep Curls with 20 lb dumbbells for 1 minute. Count the number of times you did it. Then a week later attempt the same thing, but using 25 lb dumbbells and try to do the same number or even more in 1 minute.

Example #3.

Do as many jumping jacks as you can while listening to the Rocky theme-song "Eye of the Tiger". Count how many you did and track it for next time.

Example #4.

Go jogging and turn on your pedometer. After 15 or 30 minutes (you figure it out ahead of time) check the amount of steps you've taken on your pedometer. Try to beat that next time.

Example #5.

Flip a giant tractor tire end over end across a football field and count the number of times you managed to do it in a 5 minute period.

After completing a set of these exercises you then you take a break and do it again once you feel you are ready. Sometimes you don't do as well during the 1st set because you haven't warmed up your muscles yet and your metabolism is reacting more slowly, so the 2nd or 3rd set may actually produce your best results.

So it is basically Interval Training, with rest periods in-between intervals, and it is designed to build both endurance and muscle strength at the same time. You may only end up doing 2 - 5 intervals, so its not as long term as normal interval training, but your goal isn't to keep going until you are too exhausted to continue, your goal is to lift or do exercises for a specific amount of time and then each week you should be progressively stronger, faster and have a greater endurance.

This method offers the person the challenge of a numeric goal, and it's easy to plan workouts and track progress because you are aiming to increase both the number of reps, the amount of weight, or both simultaneously. Okay, only doing squats or push ups for 15 minutes seems quite ambitious, and BORING, and it is, but it will also be an intense workout if you do that 3 times in a single hour with 7.5 minute breaks between each set. 150-200 squats and push ups even without weights will cause plenty of soreness, at least at first. However, eventually your body adapts, weights are added and the muscle performance increases SIGNIFICANTLY!

Some key points of this system:

• Form is of utmost importance. If one workout you are performing bench press with perfect form, and the next with lazy technique, the purpose of this method is defeated. Not to mention that with so many reps proper form will prevent injury.
• Keep the exercises simple so you can use proper form without making things complicated.
• Active recovery in between workouts with cardio and stretching is highly recommended. 
• Drink and stay hydrated! Preferably Powerade or Gatorade or even a whey protein drink.
• Keep track of everything, including lower numbers during each cycle of exercises.
• Lift light at first with a weight that would fatigue at 10 reps. Do half if fatigued (5 reps) and alternate your exercises. Keep repeating this cycle for the 15 minutes.
• The next workout the only goal is to do more reps!

Doing Escalating Density Training is tough and takes discipline to complete the full fifteen minutes if that is your goal but once you get the hang of it, you will look forward to these workouts and tracking your progress!

Strength Training After 40

The Benefits of Strength Training

• Builds Bone Density
• Reduces the risk of osteoporosis
• Reduces risk of diabetes
• Reduces risk of heart disease
• Prevents Injuries

Strength training for people over the age of 40 also reduces the aging process by toning the muscles, improving posture and balance, gaining energy, stamina and achieves an overall revitalization in appearance - resulting in a more youthful looking you.

Some people also falsely believe that strength training will not help them to lose weight, or will make them muscle-bound - confusing weight lifting for bodybuilding. The truth is, strength training burns a lot of calories so it can be just as effective as cardio, but as you get older strength training becomes more important because some cardio exercises like hard running can be hard on the joints, including the knees and ankles. Thus for mature people strength training is a safer alternative as it is less likely to result in injuries.

It also makes your body look good after weight loss through training and a good diet has been achieved! Adding muscle promotes a healthier (and faster) metabolism, which will effectively de-age you as a higher metabolism increases the amount of Human Growth Hormone (HGH) in your system.

Even if you don't have any history in strength training, anyone can start, at any age! Just start small with a pair of 5 or 10 lb dumbbells. If you are not sure how to strength train, hire a personal trainer. Having a personal trainer, even for a few sessions to demonstrate exercises and create a program to follow on your own, will be very helpful to get started.

Once you're seeing progress then you will see all the benefits strength training can do for you.

15 Faster and More Effective Exercises

Are you looking for some highly effective exercises you can do while on vacation, as part of your morning exercise routine or just because they're frugal? Here are 15 exercises that don't require much equipment, take very little time but are highly effective because they take more energy to do.

Medicine Ball Wood Chop

Instead of doing a warm up that targets only legs, the wood chop targets the upper body and core as well. If you don't have a medicine ball you can use a football, basketball or even a heavy book instead.

Stand with feet slightly wider than shoulder width apart and hold onto a light-to-medium medicine ball (five to six pounds). Bend knees and hips, dropping into a squat as you bring the ball down to touch your left foot, shin or knee, depending on your level of flexibility. Rise up out of the squat as you simultaneously rotate and raise the ball up and across your right side, as if throwing it over your right shoulder. Do two sets of 10 on alternating sides.

Jump Squats

"Jump Training" activates fast-twitch muscle fibers, which we lose over time. This explosive move is also very cardiovascular and, therefore, burns more calories than normal squats.

Stand with feet hip-width apart; lower your butt towards the ground until your heels start to lift off the floor -- keep your back flat and eyes straight ahead. Pause briefly and then jump up quickly, fully extending your legs. Land softly on your mid-foot and roll back towards your heels. Start with 10 to 15 jumps.

Step-Ups Plus Another Move

Adding an upper body move or a second leg exercise to a step-up increases the challenge. Choose one of these:

Add a shoulder press. Hold onto dumbbells (five to eight pounds) and perform the step-up. At the top of the movement press the dumbbells overhead before stepping back down. Repeat.

Add a glute-toner. Perform the step-up and kick back the second leg before stepping back down. The kick activates the glutes and the core because it requires stability.

Alternating Front and Back Lunges

Using both legs makes the move more functional; it mimics how you move in everyday.

Hold a pair of dumbbells at arm's length next to your sides, palms facing in. Step forward with your right leg and slowly lower your body until your front knee bends to 90 degrees. Pause, rise up and step back to return to starting position. (Note: Keep your back straight and avoid leaning forward with each step.) Repeat with left leg. Alternate legs for 15 reps.

Fitness-Ball Leg Curl

Add a dynamic component to your hamstring workout by swapping the leg curl machine for a fitness ball.

Lie on your back with legs extended, lower leg on an exercise ball. Extend arms out to sides. Raise your hips up off the ground by pressing down on the ball with your lower legs and heels until your body forms a straight line: shoulders, hips and ankles should line up. Roll the ball towards you by bending your knees; pull your heels toward your butt. Allow your feet to roll up on to ball. Slowly lower to original position by straightening knees; repeat 12 to 15 times.

Seated Calf Raises

Standing raises only work the outer calf muscles. The seated version works the flexor muscle group deep in the calf, which stabilizes the ankle (better for walking in high heels!) and helps prevent ankle sprains.

Sit on a chair or bench with toes rested on a step or ledge in front of you -- heels should be on the ground and the step should be high enough for you to feel a stretch in your calf muscle. Place dumbbells or a barbell across your thighs near the knees added resistance. Hold the weights in place with your hands as you raise your heel off the ground, squeezing your calf muscles. Pause and slowly lower heels back down until you feel a stretch. Repeat 12 to 15 times.

Core Pushups

Adding instability activates the core and oblique muscles.

As you do each pushup, bring one knee up to the opposite elbow between each rep. Or, use a fitness ball as another core-activating alternative: Kneel in front of a fitness ball, drape yourself over the ball and walk out on your hands until the ball is under your shins and your body is straight -- do not let your back sag. Lower your upper body towards the floor into a pushup by bending your elbows out towards the sides, then pause and push back up. Repeat 12 to 15 times.

Incline/Decline Bench Presses

The chest muscle has a fan-like appearance so, although you can't completely isolate one area, changing the angle of the weight bench shifts the emphasis on the muscle.

Increase the incline to emphasize the shoulders and upper part of the chest. Perform chest presses on a decline bench (head lower than your feet) to put emphasis on the lower part of the chest. (Note: Decline presses are not recommended for women with high blood pressure, as this increases blood pressure in the brain.)

Seated Rows

Seated rows - on a machine or with tubing anchored into a door hinge - works the entire back and is better for shoulder and spine function.

Sit with your back straight and knees slightly bent and extend your arms in front of you, gripping the handle of the device or tubing, which should be parallel to the floor. Pull the handle towards you by driving elbows back and squeezing your shoulder blades together (avoid shrugging) until the handles touch your abdomen. Pause and repeat 12 to 15 times.

Hammer Curls

Neutral wrists in the hammer curl places more emphasis on that nice muscle that runs along the outside of the upper arms - giving shape to your arms.

Do them like regular bicep curls but don't rotate your wrists. Start with arms down to your sides, palms facing in towards your body. Keeping hands in this position, bend your elbows as you bring your hands up towards your shoulders, keep thumbs facing up; repeat 12 to 15 times.

Overhead Tricep Extensions

Mechanically, kickbacks are not a very effective exercise, as it does not hit all parts of the triceps. A better, more effective way to work the triceps, involves an overhead extension.

Sit or stand holding a dumbbell behind your head. Both hands should be wrapped around one end of the dumbbell - Make a triangle with your thumbs and forefingers and wrap them around the end. With your upper arms on either side of your ears, elbows up towards the ceiling, slowly lower the dumbbell down towards the center of your back. Pause and slowly extend arms to the ceiling. Return to starting position; repeat 12 to 15 times.

Upright Rows

Lateral raises work the middle deltoid muscle of the shoulder. The upright row also works the important stabilizing muscles in back of the shoulder and upper back, which improves shoulder posture and function.

Stand with feet shoulder-width apart and grab a barbell in each hand, keeping them shoulder width apart. Slowly pull the weights up towards your chin. Elbows should flare out during the movement. Pause and slowly return barbell to starting position; repeat 12 to 15 times.

The One-Legged Plank

This advanced version of the traditional plank uses both abs and back muscles.

Position yourself on your hands and knees, shoulders directly over the wrists, extending your legs behind you so your body is parallel to the floor. Engage your core by drawing your stomach back and up towards your spine and hold. Without rotating your torso, lift your right leg an inch or two off the ground and hold for 10 or more seconds; slowly lower it to the starting position and switch feet. Alternate legs and repeat on each side. Do not allow your back to sag and do as many as you can with good form.

The Dead Bug

This exercise goes beyond just strengthening the lower portion of the rectus abdominis muscle (the "six-pack" muscle in front of the abdominal area) as in the reverse crunch. The dead bug strengthens the transverse abdominis, the main core muscle, as well as the obliques.

Lie on your back with knees bent, feet flat on the floor. Focus on drawing your belly button in towards your spine to stabilize your back. Bring both arms and legs off the floor; knees should be directly over hips and elbows bent, directly over shoulders. Slowly extend right leg and lower your right heel and back of the left hand towards the floor; tap floor lightly and alternate sides - it’s kind of like a backstroke. Do 12 to 15 on each side.

The Jackknife

The jackknife challenges not only the core and abdominal muscles, but the shoulders and chest as well.

 Kneel in front of a fitness ball and roll out over top of it, walking on your hands until you're in a pushup position with the ball under the shins/ankles (easier) or tops of the feet (harder). Keep your body straight, back flat and abs engaged. Roll the ball in, bending the knees towards the chest as you squeeze your abs. Keep all the movement in the knees; avoid pushing back with your arms; keep your back stable. Return to starting position and repeat 10 to 15 reps.