IWNFfitness Profile
Joseph
Join Date:
2012-07-19
Blogs Owned
1. IWNF-Fitness
Our blog covers health and fitness for all levels. We are certified in Personal Training, Yoga, Cycling, Boxing, Nutrition, Self-Defense
Latest Blog Posts
- (Reader Question) Anwer: The behind-the-neck Barbell Press is a biomechanical nightmare.on Dec 9, 2012 in UncategorizedThe behind-the-neck barbell press has been falsely labeled as one of the best exercises to bulk up your shoulders but isn’t worth the potential for injury. The shoulder joint is the most free moving joint in the body. This freedom … C...
- Trying to add muscle? The type of calories and timing of their consumption makes a difference.on Dec 3, 2012 in UncategorizedIf your goal is to add muscle weight it is imperative that you not only ingest the right foods, you must also consume them at the optimal time to guarantee the best chance for muscular growth. The first rule is … Continue reading →...
- Improving Strength through Exercise: Part 2 Resistanceon Nov 12, 2012 in UncategorizedIn part 2 of “Improving Strength through Exercise” we will discuss how to determine the resistance or weight to be used. Let us start with some facts to help get the objective point across. Think of the weight that you … Continue re...
- Improving Strength through Exercise: Part 1 INTENSITYon Nov 1, 2012 in UncategorizedIn order to make gains in strength development, it is necessary to construct a workout that is safe, efficient, comprehensive and realistic. This workout program may be performed with any type of equipment, which includes one’s own body weight. The...
- How to reduce the negative affects of exercise on the immune system during cold and flu season.on Oct 22, 2012 in UncategorizedThere is a complex relationship between exercise and the immune system response. Immunology studies show that exercise affects various aspects of immune function. These studies show immune response between pro-infective and pro-inflammatory respo...
- Reader Request to re-publish past monthly article: Continuous Tension and Concentration.on Oct 21, 2012 in UncategorizedThe concepts of continuous tension and concentration are the heart and soul of your workout. This is the dividing line between success and failure because without them, exercise is no more than going through the motions. It...
- Does exercise lower Cholesterol? If so, how?on Oct 9, 2012 in UncategorizedWith the proper intensity and duration, exercise can produce positive changes in your HDL/LDL (good/bad cholesterol) profile. Results are even greater with the implementation of a reduced fat diet. Incorporating these two strategies and you will...
- I just started lifting weights, how long does it take before I feel stronger and see physical changes?on Sep 25, 2012 in UncategorizedRegardless of age, everyone can improve his or her strength. This improvement, from the inception of exercise, can be by more than 50% in only 2 months. From this initial point progress slows but there is no reason why you … Continue reading &#...
- Reader Question: Sample 2500 and 3500 Calorie Daily Diet Plan Following Food Group Guidelines.on Sep 18, 2012 in UncategorizedI’ve tweeted, as well as posted, food suggestions in an attempt to answer questions on assembling a daily diet menu. Many of you asked if I could provide an example of a menu for 2500 and 3500 calorie menus incorporating … Continue readin...
- Is there enough Calcium in your diet to aid current and future health?on Sep 10, 2012 in UncategorizedA calcium rich diet over time contributes to strong bones and the maintenance of bone density. It is recommended that you consume 1000-1300 milligrams per day. (400-800 IU of vitamin D daily helps the body absorb calcium). The lack of … C...
- Monthly Article: Constructing a log/journal and Calories Burned (RMR,PA,TEE,TEF)on Sep 4, 2012 in UncategorizedThe starting point of a resistance, cardiorespiratory (aerobic) routine, or a diet modification is to create a log. A log has two significant benefits. The first benefit is that of planning. It allows you to structure the day’s workout so ...
- This is today’s diet plan as an example of how I implement habits to control bodyfat and weight.on Aug 29, 2012 in UncategorizedAfter my post “Initiation of diet/exercise habits to lean (or slim) down“, I decided to post my diet selection for the day to better illustrate these habits in action (I‘ve adjusted this to a calorie count of about 2000). Many ̷...
- Part 1: Initiation of diet/exercise habits to lean (or slim) down.on Aug 27, 2012 in UncategorizedI get so many questions on how to attain a six-pack but when I start to discuss how to fundamentally build a diet/exercise routine, I see eyes glaze over. There is no one magic plan and you have to start … Continue reading →...
- Are You Eating Enough Of These Nutrients That Help Prevent Illness?on Aug 16, 2012 in UncategorizedTrying to live a healthier lifestyle through diet usually leads to a discussion of antioxidants and free radicals. More precisely, antioxidants are nutrients that help neutralize dangerous free radicals. Free radicals are naturally produced by th...
- Part 2: What You Need to know to start a SUCCESSFUL exercise program.on Aug 14, 2012 in UncategorizedHEART RATE: Next, it is necessary to record your Resting Heart Rate (RHR). The ideal time to do this is in the morning when you first wake, before exiting the bed. If this is too inconvenient, you can rest for … Continue reading →...
- Part 1: What You Need to know to start a SUCCESSFUL exercise program.on Aug 13, 2012 in UncategorizedIn the quest to achieve your ideal physique, it is easy to become overwhelmed and give up. As you set out to learn, you may turn to personal trainers, books, magazines, or websites. At this point your motivation is a … Continue reading →...
- Green Leafy vegetables: Benefits and Tipson Aug 7, 2012 in UncategorizedDid you know that by eating your greens you are inhibiting cancer cells while keeping muscle and nerve cells healthy? As if these aren’t reason enough, you are also increasing your intake of: vitamin C, fiber, folic acid (helps lower … Contin...
- 7 Items Always on My Grocery List.on Aug 6, 2012 in UncategorizedContinuing with reader questions, we have: “What are some of the items I should have on my grocery list?” What follows is seven of the permanent members of my grocery list: 1. Turkey Breast:(or chicken) -Lean source of protein (no … Con...
- (monthly article) STRETCHING: Everything You Need to Know!on Aug 1, 2012 in UncategorizedThe first necessary piece of knowledge that you need when talking about stretching are the types: static, isometric, PNF, ballistic, and dynamic. Many fail to realize the importance of incorporating stretching as a part of th...
- FAQ: Tips on keeping energy up and reducing fat in your diet.on Jul 30, 2012 in UncategorizedI’ve chosen this post to give quick tips on a couple of questions that I’ve been getting. The first has been “How do I keep from feeling tired so often?”. Here are 5 habits that can help revitalize you. 1. … Continue reading ͛...
