** "How To Slash Your Body Fat Percentage
To Single Digits
Using Interval Training" by
Dr. Robert Osgoodby
** Ask Dr. Bob - Next Summer a Bikini?
** Trivia - Ozone
** Ladies and Gentlemen - "Start Your Engines"
by James Groves
** Dr. Earl Mindell's Wellness Update
________________________________________________________________
Welcome
If you have a question concerning your body transformation,
please send it to - drosgoodby@aol.com - we will
answer all
questions received, and if it is of interest
to our general
subscriber base, we will include it here.
All previous newsletter are archived at our web
site at:
http://www.adv-marketing.com/business/bbnewslt.htm
If you haven't already, be sure to stop by Dr.
Bob's web site
at: http://www.bestbodyever.com
________________________________________________________________
How To Slash Your
Body Fat Percentage To Single Digits
Using Interval Training
by Dr. Robert Osgoodby
WARNING!! Always seek the advice of a Medical
Doctor before
starting, or making changes in your diet or exercise
program.
If you are finding yourself at a plateau, just
not seeming to
lose anymore weight - or just want to get lean
and decrease your
body fat percentage (bfp), interval training
is a sure way to get
quick results. Even though this routine
is primarily for people
who are at intermediate or advanced fitness levels,
it can be
modified and instituted into a beginner level
program.
If you are obese or in poor shape, if you lose
your breath
walking up a flight of stairs, interval training
is not for you.
Start with a walking program until you build
up your wind and
endurance. If you can walk at a medium
pace (3.2+ mph) for 30
minutes, you can incorporate a modified version
of this routine
into your workout. If you ever feel dizzy,
faint, sick or
experience pain while exercising, immediately
stop, sit down and
put your head between your legs.
Let's get started. Interval training can
be used with any form
of cardiovascular exercise including treadmill,
stairmaster,
walking/jogging/running outdoors, and bicycle
to name a few. For
illustration purposes, the following are interval
training
programs on a treadmill for advanced, intermediate,
and beginner
levels.
Advanced Interval Training
Can you comfortably run 5 miles in 45 minutes
or less? If you
answered no, this program is not for you.
Review the
intermediate and beginner programs below.
Get on the treadmill and warm-up for 5 minutes
at 3.6+ mph. At
the five minute mark, bring your speed up to
6.0 miles per hour.
At the ten minutes, bring your speed up to 6.5
mph. At the 15
minute mark, bring it back down to 6.0 mph.
At 20 minutes bring
it up to 6.5 mph. At the 25 minute mark,
bring it down to 6.0
mph. At 30 minutes, bring it up to 6.5
mph. At the 35 minute
mark, bring it up to 7.0 mph. At 40 minutes,
bring it down to
6.0 mph. At 45 minutes, bring it down to
3.6+ mph for your warm
down. If you are at a more advanced level,
modify the program to
fit your needs. I'll save Marathon Interval
Training for another
issue.
Intermediate Interval Training
Can you comfortably jog 3 miles in 30 minutes
or less? If you
answered no, this program is not for you.
Review the beginner
program below.
Get on the treadmill and warm-up for 5 minutes
at 3.6+ mph. At
the five minute mark, bring your speed up to
5.0 miles per hour.
At the ten minutes, bring your speed up to 5.5
mph. At the 15
minute mark, bring it back down to 5.0 mph.
At 20 minutes bring
it up to 6.0 mph. At the 25 minute mark,
bring it down to 5.0
mph. At 30 minutes, bring it down to 3.6+
mph for your 5 minute
warm down. Again, these routines are just
to serve as an example
to illustrate the principles of interval training.
You need to
adjust the speeds and times to your individual
level.
Beginner Interval Training
Can you slowly limp to the refrigerator? (only
kidding) Here's
the real question. Can you comfortably
walk at 3.2+ mph for 30
minutes? If you answered no, than this
your initial goal! If
you can only comfortably walk at 2.5 mph for
4 minutes, this your
starting point. Remember, everyone has
a different starting
point, and you have to start somewhere.
The important thing is
that you get started!
Get on the treadmill and warm-up for 5 minutes
at 2.8 mph. At
the five minute mark, bring your speed up to
3.0 miles per hour.
At the ten minutes, bring your speed up to 3.2
mph. At the 15
minute mark, bring it back down to 3.0 mph.
At 20 minutes bring
it up to 3.4 mph. At the 25 minute mark,
bring it down to 3.0
mph. At 30 minutes, bring it down to 2.8
mph for your 5 minute
warm down. Again, adjust the speeds and
times to your individual
level.
When you have mastered a level and can do it easily,
kick it up a
notch. Slightly increase your speed and
exercise time. If you
are constantly doing the same routine and not
shaking things up a
little, eventually you will plateau. By
slightly increasing the
intensity (within your means of course) this
will usually get you
off the plateau, produce noticeable results,
and get you closer
to your fitness goal.
-----
Dr. Osgoodby was a finalist in the "EAS Body for
Life" Contest.
Stop by his web page at bestbodyever.com to see
his before
and after pictures.
_________________________________________________________________
Ask Dr. Bob
Each edition includes a response to a question
received from
our subscribers. We answer all questions,
however those that we
think will be of interest to a number of people,
we will feature
here.
-----
Although the whole body needs shaping up, which
I am working on
with various exercises, the main problem area
I have is the waist
and tummy. I need to know the best and fastest
working exercises
to do to show me improvement in these areas.
I know it takes time
but nothing I seem to do seems to help and I
know the reason is I
am not doing the exercises right. When I was
in physical therapy
years back (for the back) I was taught a very
simple and
effective way to do sit-ups...but for the life
of me I cannot get
it right now. They were designed for a bad lower
back and really
shaped things up quick (this was pre-Graves-which
devastated my
body in more ways than just the weight gain and
total loss of
muscle tone)
The option of a personal trainer is not open to
me right now
because, due to the Graves I also have double
vision and cannot
drive. Having a PT come to my home is out of
the question $$$
wise as I am retired on disability.
Any help you can give me would be greatly appreciated.
Until one
has been there with Graves Disease, they have
no idea how
devastating it can be to the body and mind. I
might also add that
I hid behind dark glasses because of the eye
disease part, for
two years but have had two of several surgeries
to correct the
appearance on the eyes...so have come out of
hiding and lost 50
pounds and am now ready to take on next summer
in a bikini IF I
can just shape up the waist and abs.
Thank you so very much!!!!
Karen
-----
Dear Karen:
With a lower back condition, you have to be careful
when you are
training your waist and abdominal muscles. Improper
technique and
exercises can aggravate, even worsen a lower
back injury. Here is
what I recommend. For a $12.00 investment, you
can go to a store
like Sam Goody's and buy a low impact exercise
video tape which
targets those problem areas. There are
at least 20 video tapes
to chose from which soley target your abs and
waist. Not only
will these tapes show you proper form, but you
can exercise in
the comfort of your own home, and avoid a costly
membership at a
health club with your financial situation. Most
of them cover
waist training for people with back problems.
There is also a machine called the Ab Roller which
you can
purchase at Sports Authority. It comes with a
video which will
show you proper form and includes beginner and
intermediate
abdominal work-out programs. The ab roller
is designed in such a
way so that it flattens out your lumbar curve
and takes the
pressure off your lower back when you are training
your waist.
This is about a $50.00 investment.
Warmly,
Dr. Robert Osgoodby
_________________________________________________________________
Trivia
Ozone. You can't live with it, you can't live
without it. The
ozone layer in the upper atmosphere blocks harmful
ultraviolet
radiation. Yet, prolonged exposure to ozone causes
respiratory
problems, eye irritation and nausea in humans
and most animals .
_________________________________________________________________
******** Ladies and Gentlemen********
"Start Your Engines!"
By James Groves
How do you start your engine each day? Do you
treat your engine
like you're a race car driver and give it only
the finest, high
quality, high octane fuel? Or do you run it close
to empty and
tell yourself "I don't have time this morning
to fill up. I'll do
it later."
A good, health breakfast will have an impact on
your level of
energy for the entire day. Recent studies have
shown that both
teens and adults are more alert and productive
than those who
skip this most important meal. In fact, eating
breakfast can help
with weight control because those who skip breakfast
are more
likely to overeat at the next meal or snack between
meals. If
you're passing up breakfast to flatten that tummy,
you're on the
wrong track.
I personally enjoy breakfast, it's one of my favorite
meals. I
stop each morning about 9:00 and I have either
oatmeal with whole
wheat toast or once in a while I treat myself
to a real southern
breakfast. This breakfast would include
grits (fiber), one egg,
a biscuit with jelly (not butter) and one cup
of coffee. This is
my fuel to start my engine for the day.
Here are some quick, easy to prepare suggestions
for adults and
children. Start your day with oatmeal. I'm suggesting
an instant
kind which I know isn't as healthy as the slow
cooking, but if
time is short, it's better than nothing. Complete
this meal with
fresh squeezed carrot or vegetable juice (which
you can do the
night before) or fresh fruit and include a bagel
or whole wheat
toast. I suggest you use the fruit spread instead
of butter.
Another suggestion would be whole grain cereal,
with fat free or
skim milk, and fruit or juice. Also yogurt mixed
with raisins or
diced fruit is a favorite with kids.
Whatever you choose, make breakfast the first
fuel stop in the
morning. If you missed our healthy juice
recipe from last week
we'll be happy to send it along to you.
_________________________________________________________________
Dr. Earl Mindell's Wellness Update
==================================
Last month I gave you a primer on your bones and
told you about
four of my favorite supplements, which can help
you to keep your
bones healthy and happy. Today I will tell you
about other top
supplements, which will put you on the path to
strong bones.
- Manganese and Boron. These minerals are both
necessary for bone
building. Boron helps the body produce
estrogens and convert
vitamin D into its active form. I suggest
finding a supplement
that contains manganese citrate if possible,
or another
chelated form.
- B Vitamins (Folic acid, B6, and B12). These
vitamins lower
levels of a protein in the blood called
homocysteine, which if
you have too much of may slow down the
production of collagen.
- Silicon. Silicon is required for bone, skin,
ligament, and
tendon health, and is used by the body
to make collagen.
- Vitamin K. This vitamin is mostly known for
its role in blood
clotting. Osteocalcin, a protein
found in the bones, must be
activated by vitamin K in order to do
its job of holding
calcium molecules in place. If you're
eating lots of leafy
green veggies, chances are you're getting
what you need. You
can ensure the health of your bones by
using the powerful
supplements I have told you about over
the past two months.
Stay Healthy!
Dr. Earl Mindell
-----
Visit http://keith.freelife.com
________________________________________________________________
With the holiday season approaching, if you are
going away, you
have about 6 weeks to get in shape. Believe
it or not, you can
make radical changes in only 6 weeks. Since
we're on the topic
of the holidays, remember the average American
gains 6 lbs.
between Thanksgiving and New Years. Think
twice about those
second helpings. Maybe next month's issue
should focus on will
power!
Have a great month!
Yours in Health
Dr. Robert Osgoodby
________________________________________________________________
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