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remember I posted part 1 last month. Well, here's part 2. Hey, we gotta get ready for Retromania...or whatever, Harts, Legends and Barbarossa have to offer.

Losing those unwanted pounds

Brian Chin Leung is a physical fitness specialist and certified personal trainer.
e-mail questions to briancl@wow.net
Please consult your doctor before starting
any exercise programme.

Last month, I promised you that the first week of each month I would devote this column to helping those of you who would like to lose about 10 pounds for Carnival.

As you would recall, I told you in early September that the first step in our plan was to concentrate on 45 minutes of cardio (running, brisk walking, cardio karate, cycling etc) five days per week, plenty of abdominal training and to be selective in your food intake.

The second step in our plan is to now adjust your cardio to three days per week for one-hour duration sessions. Continue to do whatever form of cardio you like, be it aerobic dance, running etc, and remember to hydrate yourself before and during your workout. You also need to now concentrate on doing abdominal work everyday.

With regard to your diet, follow these general guidelines:

n Try to avoid the following foods at night time — bread, rice, pasta, potatoes, ground provisions and corn.

n Do not eat any fruit at night, instead have your fruit on mornings, avoid mangoes, they are fattening.

n Do not eat any fried foods and try to have most of your carbohydrates that you may like such as, potatoes, rice etc, at your lunch meal, not at night time. In the evening concentrate mainly on eating your protein (chicken or fish) with a salad.

Remember that these are just general guidelines. If you have any medical problems please check with your doctor and a certified nutritionist before going on any specific diet.

Now we are going to start adding weight-training to the equation. We are going to start very basic at first. All exercises will be four sets by ten reps. Mondays and Thursdays, you are going to work chest and back. Tuesdays and Fridays, you are going to work shoulders, arms and legs.

CHEST – Flat bench press, incline bench press and flyes. All chest exercises may be performed with dumbbells.

BACK – Lat pull downs or chin ups, barbell rows and seated rows.

SHOULDERS – Overhead dumbbell press, frontal raises, side laterals and bent over laterals.

TRICEPS – Lying triceps extensions (buss head) and dumbbell triceps kick backs.

BICEPS – Straight barbell curls and concentrated dumbbell curls.

LEGS – Free squats, lying leg curls and lunges.

CALVES – Standing calf raises and seated calf raises.



Michelle performs free squats with the assistance of personal trainer Ozzie Birchwood.

Remember, what is even more important than the actual exercise is having the proper mindset.

Although you are trying to lose just 10 pounds for Carnival, you should take this opportunity now that you have started your exercise programme to permanently adopt a fit and healthy lifestyle so you will look and feel good all year round.

Here are some things you need to know about alcohol, nicotine and caffeine and how these substances can affect your training.

Alcohol

1. Alcohol is not a stimulant, as some believe but a drug which suppresses body functions. It provides a temporary sense of well-being, but in reality it serves as a depressant to both mind and body.

2. It increases fatigue by slowing the removal of lactic acids from the cells.

3. It seriously interferes with the functioning of the nervous systems slowing your reaction time and reducing coordination.

4. Habitual use leads to poor eating patterns and eventual malnutrition.

Strong alcoholic drinks are undoubtedly detrimental to both conditioning and performance.

Nicotine

1. Smoking over a period of time causes constriction of the blood vessels.

2. Habitual smoking on an empty stomach can cause digestive disturbances and stress.

3. Inhalation of smoke induces chronic coughing, renders the throat more susceptible to infections and restricts the exchange of oxygen and carbon dioxide in the tiny air sacs of the lungs.

One of the immediate and temporary effects of nicotine is the constriction of blood vessels which raises blood pressure and increases the heart rate. These conditions have negative effects on performance.

Caffeine

Caffeine is a mild stimulant and moderate intake of caffeinated beverages are apparently harmless.

However, it should be kept in mind that caffeine is a toxic drug. If even a small amount is injected into the blood stream it can prove fatal.

Caffeine mostly affects the blood vessels, heart and nervous system.

A mild dose may cause general vasoconstriction with simultaneous dilation of the coronary artery, increase the contractile force of the heart and increase the heart rate.


Generally speaking, it would be wise for people who are concerned about their health and fitness level to stay clear or limit the amount of caffeinated beverages these ingest.

Looking good is a science that combines eating right with exercise and personal grooming. Continue to exercise, and eat properly in order to be healthy and fit, but also bear in mind that good personal grooming e.g. hair cut, body odor, skin care, dental care etc.

All of these things contribute to making the package more attractive.

Keep Training. Please consult your doctor before starting any exercise programme.

__________________
"If u put a small price on ur value.. rest assure that the world wont raise ur price! Love U 2day!" ~ Rev. Run

"If you keep believing in yourself and seek enthusiasm inside your soul, things will get simpler, more spontaneous." ~Paulo Coelho

"Knowledge is like the wind, once you obtain it, you can go anywhere." ~Yellow Hare(Native-American Chief)

Be the kind of woman that when your feet hit
the floor each morning the devil says:
"Oh Crap, She's up!"

thanks shandy I'm starting the training sessions again @ the gym tonight!