In this issue...

Weights & measures: The importance of pull-up strength; know the 10 symptoms of workout burnout; an exercise that works the chest, shoulders and triceps all at once; mistakes that prevent getting great abs; do you know what’s in your milk? Exercise with a truck; tension band killer delt workout; cake and ice cream for breakfast; why the high rep, low weight approach fails; increase bench press challenge; plus more news on nutrition and eating, exercise tips and routines, cancer, medical science, etc.

Clean nutrition: How to power up for ultimate results: All-around plan for maximal workout recovery; can too much fruit be bad? Anti-aging weapon backed by science; what makes us age; what a “raw food diet” really is and how it can help you; the real cause of bone loss (hint: it’s not related to calcium intake); plus surprising food alerts and food reviews.

Smart training: Five super workouts for all body types: You are not a slave to your genetics; you can change your body type: The three basic body types and what kind of workouts yield the best results for each; ladies, a workout approach to go from pear shape to lean shape; top 10 strength training exercises for melting fat; the chiseled chest workout.

Frank Zane, 3-time Mr. Olympia, on how to make a mountain out of your biceps; a complete deadlift primer.

Trainers forum: Legs and butt workouts for achieving a smashing shape: The secrets to a tight round behind; the simple key to getting firm inner thighs; how to lunge for shapely legs and glutes; the “burning and breathless” workout for fat loss and sleek muscle; best exercises for hamstrings; one-leg training for building calves; great news for the older crowd: you can work out intensely!

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Check out our back issues – packed with knowledge on fitness, health and nutrition.

Full Body Training

Top high performance, athletic workouts for men and women who want to achieve the highest level of fat loss and conditioning, strength and power, and speed and agility, no matter what age you are.

Weights & measures: Tips for the skinny guy; kettlebell jumping; secret to getting a small waist; tension band killer biceps and triceps routines; women’s strength training for serious fat loss; cure for dumbbell fear; can you do the hand treadmill walk?; why you should never copy the biggest guy in the gym; inner/outer thigh exercise worthless for trimming big thighs; reduce muscle tightness and improve posture, plus more news on cardio exercise, great workout routines, nutrition, new medical science developments, etc.

Clean nutrition: Why standard American eating is killing us and how to recognize harmful foods from healthful foods; bad foods that are marketed as good for you; why it’s dangerous to cut back on fats; why athletes need fats in their foods; the best brain food; herbs that aid fat loss; beware of scams involving orange juice and blueberry products; the “zero trans fats” scam, plus startling food reviews.

Smart training: Hurricane-force dumbbell circuits — with only 10 pound dumbbells; more circuits for power, speed and agility; depth jumping for high impact enthusiasts; sweat hard, lose fat and build muscle with Bulgarian bag training; the exercise that produces the greatest strength gains pound per pound; get strong fast with this technique; four effective core routines; how lean people can lose even more fat for that cut look.

Trainers forum: performance based conditioning for meeting all fitness goals

Combining strength training with cardio for super fat loss results; bodybuilding vs. Olympic weight lifting: understanding how muscle fibers are affected by different training approaches; never underestimate the effectiveness of tension bands; an inside look at the science of barefoot training.

 Frank Zane: 3-time Mr. Olympia, on the value of the dumbbell kickback.

Seeking knowledge: How insulin metabolism affects fat loss and muscle building for that perfect body; the two sides to power training: ending the confusion over sets, reps, rep max percentages, velocity, etc.

 Muscle science: The wonder and power of spinning exercise; why you should love lactic acid; periodization and mesocycling explained; how to turn on fat burning enzymes; the brilliance of CrossFit conditioning; hurricane sprinting for smoking out fat.

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The Elite 9 ~ The Most Important Exercises for Building Strength, Power, Size & Speed

Are you growing right now? That is, are you growing in the physical area – is your strength and conditioning improving or deteriorating? Or are you drifting, not making the gains you want? Ever wonder if you are wasting your time in the gym? If you are asking yourself that question, or if it causes you to pause, consider reading further for insight on how to change your dilemma by refocusing your fitness approach. People stop growing as they reach the end of the teen years yet the muscles can continue to grow – if they are trained right. Unfortunately many people get stuck on a plateau with their training. They train and train but don’t see any real gains. So they start searching for answers by getting fancy with their training. That, however, is the wrong direction. The right path to renewed gains does not lie in ever fancier programs but on a more simple and pure approach. In fact it is no more complicated than the number 9 – nine exercises, that is, which are special in themselves. Focusing your training on these 9 exercises can make all the difference in the development of your body.

These top exercises are very productive, and they are very basic. That combination makes them worthy of being a constant in any exercise program.

Elite 9.

You have heard of the “Fantastic Four” but when it comes to exercise that is best for building muscle, there are nine. These specific nine exercises can be considered the best of the best. Each of these basic exercises will be featured and discussed, and then some possible uses in training programs will also be provided as well.

Combined, these exercises add up to work the body maximally, pushing the muscles to grow.

This is an excerpt from the book ‘The ELITE 9’ by Dwayne Hines II, to purchase a copy of this essential E-BOOK today click the following link!

ELITE 9

OnFitness® January/ February 2012 issue.

Happy 2012 to all OnFitness friends and readers let us hope it is a great year for all! The January/ February issue is packed full of fitness and health advice and training tips from top fitness experts. We hope this year sees you achieving your fitness goals and we hope to assist you on the road to accomplishing them.

Foods that heal: 6 smart eating strategies to get healthy, lean and fit, by leading nutritional experts.

Weights & measures: Performance stretching; overcoming fitness barriers; how to turn on the fat-burning faucet full blast; the hazard of a round back; the uselessness of isolation routines for fat loss; proper parallel bar dip technique; simple ways to sneak more fruits and vegetables into your diet; stop obsessing about heart rate; why you should ditch the diet drinks; the solution to an exercise rut; inner calve training; plus calorie-smashing routines, nutrition tips and the latest developments in medical science.

Clean nutrition: Vascular disease prevention, inside and out; protein for heart health; why the hype over antioxidants? 10 rules for mindful eating; how fitness affects the immune system; complete prostate health primer; delicious and healthful salad recipes; the “natural fruit” scam; raw milk danger; plus surprising food reviews.

Smart training: The better human body — kick butt with these proven workouts: ground based training; oddball lifting routines for gaining mass; lady killer exercises that will nail fat to the ground; the front loading approach for muscle growth; unusual compound exercises; the value of strongman training and overspeed training.

Trainers forum: Super interval training programs using a treadmill: Change body composition, tone, sculpt, torch fat and gain energy with these 10 sizzling treadmill workouts.

Frank Zane: 3-time Mr. Olympia, on why more is never better when it comes to training, and how to avoid the training mistakes of greed and gluttony.

Seeking knowledge: Build muscle, burn fat: Learn the research-proven secret to building mass and burning fat that few people know — it works even if you’ve struggled for years to build muscle and lose fat; 5 principles to muscle hypertrophy that no gym bag should be without.

Muscle science: 7 mighty tools of fat loss for fat crushing results: cardio circuit training for big fat loss; blast metabolism; the magic of HIIT; keeping the body challenged; science behind the metabolic afterburn; mastering your belly for shrinking fat and gaining definition; know the different fats in foods.

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Can’t find the January/ February issue on your local newsstand? Purchase a copy here!

Avoiding one-dimensional fitness.  

Get out of the rut if you want to get the most out of your physique.  Granted, one-dimension fitness is better than no fitness, but too many people go avidly after one element of fitness and ignore the others.

     A much better idea is to cross-train – to get into a variety of fitness activities.  Bikers can benefit from lifting weights – there is a synergetic enhancement between the two.  Runners can benefit from adding rowing to their workouts.  By all means add some stretching to your routine.  Adding a little breadth to your fitness world will work wonders for your attitude, health and capacities.

We'd like to wish you all a very happy, healthy and successful 2012!

Do you believe that you should take it easy, as you get older?

This is the polar opposite of what your body needs.  The mistake that most people make is that they tend to look forward to retirement when they can “slow down.” 

And the truth is that many people start this slowing down process well before they hit retirement age.  However, your body needs the opposite – you need to push the envelope physically and mentally more than ever.

Your body reflects and responds specifically to the demands put upon it at any and every age.  The more time you allow yourself to spend in front of the TV and on the couch, the more you start to resemble a couch. What do you think? We want hear your thoughts on this.

OnFitness® Magazine.

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Are your abs ―en Fuego? The term en Fuego is translated as ―on fire. Or instead of being on fire, is your waist cold – and fat? Perhaps it is just a bit bigger than you want? You have a lot of company. The percentage of obese and overweight people continues to rise. Even popular entertainers such as Brittany Spears and Jessica Simpson have struggled with their weight. And amazingly enough, bodybuilders are not exempt from the fat onslaught. That‘s right – bodybuilders often struggle with their waist more than any other area of the body. Why? Waist training isn‘t as fun or exciting as other types of training. Waist training often gets the leftovers in a training routine, relegated to the margins. But without consistent attention, the waist inexorably becomes bigger. Worse, failure to tightly control the waist has a negative impact on the rest of the body.

Most people and many bodybuilders do carry more around their middle than what they should. Perhaps the growing obesity in society is masking the overweight issue among bodybuilders. However, just because everyone is doing it is no excuse to maintain this negative condition. One fitness and nutrition expert pointed out that anyone who is carrying more than 10 percent body fat shouldn‘t call himself a bodybuilder. Yet most bodybuilders carry at least 10 percent or more during most of the year. This is true across the board – competitive bodybuilders carry more fat during the off-season, and non-competitive bodybuilders, who make up the vast majority of bodybuilders, rarely get into a trim state. And that‘s really unfortunate because the body doesn‘t reach its peak appearance unless it has a minimal amount of fat. That minimal amount is far below 10 percent.

How about your waist? What condition is it in – right now? Do you currently have less than 10 percent body fat? If you are not pushing toward a contest, the odds are high that you have more – perhaps much more – than 10 percent body fat. Imagine how sharp your physique will look when you drop a few percentage points of body fat. Isn‘t it time to change?

This is an excerpt from the book Abs En Feugo by Dwayne Hines, to purchase a copy of the E-BOOK today click the following link!

Abs En Feugo

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Support your local community businesses this holiday season. Gift vouchers/ certificates for local business services make the perfect gifts. A block of Personal training sessions, a gym membership, massage or beauty treatment, trip to the hair salon, restaurant vouchers, store vouchers you name it, they’ll probably have it! Purchase gifts at local crafts stores. Plan your holiday get-togethers at local restaurants, theatres, and music venues. If you’re a local business, consider offering gift certificates for your services, landscaping, car detailing, cleaning services now who wouldn’t appreciate that. Support your local businesses! And of course, the perfect gift - a gift subscription to your favorite fitness magazine OnFitness!  

Gift Subscriptions can be purchased at the following Give the Gift of Health! Download your gift voucher after check out to pass onto the recipient.

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Holiday season is fast approaching. Of course, you will want to look your best for the upcoming festivities. Try to push yourself over the coming weeks. Intensify your workouts take it to the max.  Always remember to keep it healthy! And respect your body and mind!

November/ December issue is packed full of topics and advice from top leading experts in the fitness and health fields. Let us help you to expand your mind with this wealth of information. Read OnFitness® and enjoy!

Aloha and welcome, to this issue of OnFitness Magazine - September/ October 2011 Wow this year sure seems to have flown by. Fall is coming, or already here depending where on the planet you are. Here in Hawaii nothing seasonal has changed yet. However, the surfers in the office are certainly looking forward to the big winter swells. Here’s a look at what you can find in the current issue. As usual, we are chock full of health and fitness advice for the fitness professionals and enthusiasts out there amongst you. Aloha and enjoy…

WE GOT BACKACHE

Here’s how to develop lifelong power and endurance in the lower back.

MUSCLE SCIENCE: BUILDING MUSCLE AND STRENGTH ISN’T JUST ABOUT LIFTING A HEAVY WEIGHT. THERE ARE MANY WAYS TO SKIN THE IRON.

Building muscle: science vs. misconceptions; manipulating muscle fuel for optimal fat loss; loading schemes involving intensity and volume; methods of density training; building muscle with performance based conditioning; weights or cardio first?

WEIGHTS & MEASURES

Choosing the right workout partner; best way to train triceps; reduce pregnancy back pain; simple way to overcome emotional eating; challenging stability ball routines; why young adults should know their blood pressure; tip for those worried about their heart; top antioxidant foods; increasing grip strength; importance of neck strengthening; full-body exercise with one dumbbell; top 5 training mistakes; plus many more training routines, and nutrition and medical science.

SEEKING KNOWLEDGE

The diet & exercise ab attack: exactly how to eat and exactly how to exercise to bring out your six-pack; how to manipulate hormones inside your body to reduce belly fat; why stress makes you fat.

CLEAN NUTRITION

Beat food cravings by knowing the science behind them; eating for healing;  increase endurance with diet and natural supplements; the harm of avoiding dietary fat; do you eat a “sad” breakfast? Understanding the super villain: fructose; why does the FDA allow harmful food dyes? Why powdered milk is bad; plus food reviews.

SMART TRAINING

Eight killer workouts:

1) fat loss combo workouts,

2) explosive training,

3) functional movement training for anti-aging,

4) a sizzling chest workout by 3-time Mr. Olympia Frank Zane,

5) build that second gear,

6) bodyweight circuit regimen for blasting muscle,

7) get quick gains with fast tempo training,

8) five advanced training techniques.

TRAINERS FORUM

Avoiding lower back problems by building lifelong power and endurance; lactate training threshold and self-preservation; the difference between volume and intensity; heart rate recovery: why and how personal trainers should give the HRR test to their clients; why heart rate recovery predicts mortality.

If you would like to purchase a copy of this issue click here