** "Avoiding The Common Mistakes" by
Dr. Robert Osgoodby
** Ask Dr. Bob - Questions About Coffee
** Trivia -
** Ladies and Gentlemen - "How do I Get
There From Here?" by
James Grove
** 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
________________________________________________________________
Avoiding The Common Mistakes
by Dr. Robert Osgoodby
WARNING!! Always seek the advice of a Medical
Doctor before
starting, or making changes in your diet or exercise
program.
On any given day, you can walk into any gym and
find well-
intentioned frustrated members. No matter
what exercise program
they try, they can't seem to achieve their goals.
Some have
gotten positive results for awhile, but have
flatlined and just
can't seem to get off a plateau. If you
are serious enough to
dedicate your valuable time to improve your health
and
appearance, then make it count and get the maximum
return from
the time you are investing. If you avoid
the following common
mistakes, you will have a much better chance
of building the
physique you desire.
1. Too Much Time Between Sets - Most people socialize
far too
much in the gym. If you want
to socialize at the gym, do it
after you finish your workout.
Make your lips the last muscle
group you train. Unless you
are a powerlifter, you should
never let the muscle group fully
recover between sets. A good
rule of thumb for minor exercises
(ex. bicep curls, calf
raises, tricep extensions) is 60
seconds of rest between sets.
For major exercises like squats,
90-120 seconds may be
necessary.
2. Trying To Reduce Fat In A Certain Area - I
know men who do
endless sit-ups to burn the fat
in their abdominal area to get
that six pack of abs and get rid
of those love handles. I
receive e-mail from women that want
to get rid of unwanted fat
in their legs, rear-end and arms
that think the solution is
increased weight training for that
particular body part. You
can not spot reduce bodyfat. To
get positive results, you need
to reduce your bodyfat throughout
your entire body. You can
not pick and choose. To reach
your goals you need a balanced
program of weight training, proper
diet and cardiovascular
exercise. As you decrease
your overall bodyfat percentage,
your problem areas will improve.
3. To Gain Size And Muscularity, You Must Stick
With Free Weights
This is a common misconception.
Barbells and dumbbells are a
staple for increasing muscularity,
but by all means compliment
them with machines. Machines
and cable exercises allow y ou
to specifically concentrate on certain
areas of a muscle
group, and significantly decrease
your risk of injury.
4. Rushing Through A Set - A classic example that
comes to mind
is the young novice trying to show
off on the bench press.
With no form, rhyme or reason, he
bounces the weight of his
chest fast and furiously.
Other than increasing your chances
of injury, this serves no purpose.
By slowing down the pace
and concentrating on muscle contraction
and form, you will get
the maximum return from your weight
training and significantly
decrease your chances of injury.
5. Doing The Same Old Routine - One of the main
reasons people
plateau is they do not shake things
up a little. By doing the
same thing day after day, your muscles
adapt to the routine
and you will stop making gains.
Mix things up by adding in
new exercises, switching exercise
order, and varying the
amount of weight and the number
of repetitions in a set.
Changing your routine will shock
your muscle groups and help
prevent stagnation.
6. More Is Better - For a large muscle group like
your chest, you
may do 12 sets to muscle failure.
If you train your triceps
after chest, they are already pre-fatigued
from your chest
exercises. All you really
need is 6-9 sets to properly finish
off your triceps. Two or three
exercises, three sets each is
plenty. Anything more is over
training which increases your
chances of injury and slows your
progress.
-----
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 and subscribe to his monthly
newsletter.
_________________________________________________________________
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.
-----
Dear Bob:
I've been hitting it hard and making gains on
your program, but I
have some questions about coffee. I drink
anywhere from 6-8 cups
of coffee a day. I have about 30 more lbs.
to lose. From
reading your course I know drinking a lot of
H2O is important.
What is your opinion on coffee?
Sam
-----
Dear Sam:
Thanks for the e-mail. For weight-loss,
drinking coffee is fine
and is included in our program. Because
you drink a lot of
coffee, I recommend that you drink it black,
especially without
dairy. Dairy is a weight-loss enemy because
it is laden with
fat. Don't be fooled by 1% and 2% milk.
Although their fat
percentage is lower than regular milk, they are
still very high
in artery clogging fat. Another thing to
avoid like the plaque
is anything with partially hydrogenated oils.
They are another
enemy of the heart and circulatory system.
Coffee contains caffeine, which is an appetite
suppressant and
will also increase your bmr. (basal metabolic
rate) The down
side is, in large quantities it has been scientifically
proven to
be carcinogenic in laboratory rats.
Dr. Osgoodby
_________________________________________________________________
Trivia
An avocado is one of
the few fruits that is high in fat.
_________________________________________________________________
********How do I Get There From Here?********
by James Groves
Water, water everywhere and not a drop to drink!
Last month was the first in a series about simple,
easy to
follow steps to improving health. Take each small
step I give
you and turn it into a habit, just like combing
your hair or
brushing your teeth.
This month I'm going to share ideas about drinking
water.
Now, I know you've heard this before, but it's
worth repeating.
Drink 8 glasses of water every day. But
don't grab a glass
and run to the sink because you should not drink
tap water.
Most municipal water companies use chlorine as
a bleaching
agent and germicide. Did you know that in 1993,
over 400,000
people were infected with a parasite called Cryptosporidium
caused by a break down of a state-of-the-art
water filtering
system. And in 1996, residents of Washington,
DC were told to
boil their tap water because of high levels of
coliform bacteria.
What are the alternatives? The first one
is bottled water. Did
you know that Americans spent $3 billion last
year buying bottled
water? Most brands are better than tap
water. Try different
ones until you find a brand that tastes good
and settles well in
your stomach. Avoid the inexpensive store
brand water in a
gallon jug labeled "drinking water." Most
of these brands are
not filtered using reverse osmosis.
The best method for providing clean water is a
home water
treatment system. Check out the features
of several systems
before you purchase one for your home.
Here's how to begin a water drinking program.
Begin and end each
day with at least one glass of water. Drink
one to two glasses
of water before each meal. Instead of drinking
coffee or a soda
during a midmorning or afternoon break, drink
a glass of water.
And of course drink a full glass of water when
you take your
nutritional supplements. Water is a free
nutritional supplement
that we should all take advantage of. Drink
up!!
These health tips can only be found in Dr. Osgoodby's
monthly
Newsletter. So watch for us for the next
few months, and you'll
be glad you did. Join me next month and
I'll show you how to eat
more fruits and vegetables end enjoy doing it!
Live in Passion and Good Health,
James Groves
_________________________________________________________________
Dr. Earl Mindell's Wellness Update
==================================
Chromium is one of our most important trace minerals
when it
comes to maintaining a healthy weight and a healthy
blood sugar
balance. It is a premier supplement for
weight loss by
controlling blood sugar levels, and helping insulin
usher in
excess glucose into cells, thereby controlling
sugar cravings and
keeping you from giving into sugary snacks. It
increases
muscle mass that in turn increases metabolism.
In a study of 122 people (of about equal body
composition) given
either chromium picolinate or a placebo those
taking the chromium
lost significantly more weight and had a greater
reduction in
percent body fat without any loss of fat-free
mass.
Stay Healthy,
Dr. Earl Mindell
-----
Visit http://keith.freelife.com
________________________________________________________________
The New Year is here! If one of your resolutions
is to get in
shape, I am here to help. It is my New
Years Resolution to help
as many people as physically possible improve
their life, health,
and achieve their fitness goals. Getting
in shape has a positive
ripple effect into every aspect of your life.
When you look
better, you feel better about yourself.
Your self respect and
sense of dignity improve, your relationships
improve. Most
important, your health will improve. If
someone you care about
truly needs a body transformation, please tell
them about our web
site - www.bestbodyever.com - and free
monthly newsletter. What
better gift can you give someone than the chance
to improve their
health?
Yours in Health
Dr. Robert Osgoodby
________________________________________________________________
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Build Your Best Body Ever In Just 3 Months, Call Dr. Osgoodby At (732)
842-2258
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