I think I understand what you are saying…Specific to the lower extremities an exercise like the squat demands more energy then any other movement. The squat is a triple flexion movement ( ankle, knee, hip) and because you have more joints moving…you have more muscles working. The squat demands more stored energy, oxygen and stabilization. In conclusion exercises that demand more joints moving enhances the caloric expendature. I would think ” big quads” is up to genetics, and other factors regardless of the exercise. However keep squating because clinical studies conclusively state squats help hormone levels.

How much water should you drink each day? — a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

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Though no single formula fits everyone, knowing more about your body’s need for fluids will help you estimate how much water to drink each day.

Health benefits of water
Water is your body’s principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions

Nearly all of the major systems in your body depend on water. How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

A couple of approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.

· Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.

· Dietary recommendations. The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, it is generally the case that if you drink enough fluid so that you rarely feel thirsty and produce between one and two liters of colorless or slightly yellow urine a day, your fluid intake is probably adequate.

WATER INTAKE CALCULATOR –

Multiply your bodyweight by .55-.75 (the higher value applies to people in a warmer climate, this calculator splits the difference at .65). The resulting number is the amount of water you should drink each day in ounces.

Factors that influence water needs
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you’re pregnant or breast-feeding.

· Exercise. The more you exercise, the more fluid you’ll need to keep your body hydrated. An extra 1 or 2 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires additional fluid. How much additional fluid is needed depends on how much you sweat during the exercise, but 13 to26 ounces (or about 2 to 3 cups) an hour will generally be adequate, unless the weather is exceptionally warm.
Water: How much should you drink every day?
Dave Parise C.P.T.

How much water should you drink each day? — a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

——————————————————————————–

Though no single formula fits everyone, knowing more about your body’s need for fluids will help you estimate how much water to drink each day.

Health benefits of water
Water is your body’s principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions

Nearly all of the major systems in your body depend on water. How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

A couple of approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.

· Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.

· Dietary recommendations. The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, it is generally the case that if you drink enough fluid so that you rarely feel thirsty and produce between one and two liters of colorless or slightly yellow urine a day, your fluid intake is probably adequate.

WATER INTAKE CALCULATOR – Lift for Life.com

Multiply your bodyweight by .55-.75 (the higher value applies to people in a warmer climate, this calculator splits the difference at .65). The resulting number is the amount of water you should drink each day in ounces.
Body Weight: lbs.

Daily Water Intake: fl. oz.
cups
liters
gallons

Factors that influence water needs
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you’re pregnant or breast-feeding.

· Exercise. The more you exercise, the more fluid you’ll need to keep your body hydrated. An extra 1 or 2 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires additional fluid. How much additional fluid is needed depends on how much you sweat during the exercise, but 13 to26 ounces (or about 2 to 3 cups) an hour will generally be adequate, unless the weather is exceptionally warm.

Body Builders: You should be drinking at least half of your body weight in ounces. So take .55 and multiply it by your weight to determine how many ounces of water you need per day.

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About the author:

Dave Parise is a recognized leader in the fitness industry. On the cutting edge of exercise today, Mr. Parise has been noted as one of the “Top 15 Trainers” in the United States and across Canada by the Association for Fitness Professionals, I.D.E.A.

Parise has 20 years of experience in Human Performance and Exercise Science. His creative culinary innovations with organic whole foods have been rated “very delicious” by top chefs in New York. Dave was born and raised in Hamden CT.

Dave Parise C.P.T.,
C.E.O. Results Plus Personal Training
N.A.S.M. R.T.S. 1,2. C.S.C.S.
www.resultsplus.com
203-288-8822

by Dave Parise C.P.T.

We have been told time and time again that breakfast is the most important meal of the day, yet nearly one-fifth of all adults choose to pass on the oatmeal, and go for the coffee. What is the big deal about breakfast? Can a solid breakfast really make or break your fitness goals? Read on as I answer your most pressing questions on this popular subject…

Why eat Breakfast?

Let’s dissect the word ‘breakfast’. When you take it apart you find two words with an all-important hidden message. Break – Fast. I can hear your wheels spinning on this one! That’s right, breakfast is the meal that breaks the fast that your body goes into each and every night when you sleep.

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When breakfast is skipped, your body continues to fast until you eat later in the day.

This is a problem for two reasons.

Problem #1: Your brain needs fuel to function at its peak. This fuel comes in the form of glucose derived from food and is needed to walk, talk and perform all other activities. When you skip breakfast your brain is forced to work extra hard in breaking down stored carbohydrates or to turn fats and proteins into usable forms of glucose. Eating breakfast has been proven to improve concentration, increase your problem solving capabilities, enhance overall mental performance and even boosts your memory and mood.

Problem #2: Your metabolism will go into ‘famine’ mode. Three to four hours after you eat, your metabolism shuts down and acts as if it needs to store food. This is a great function to have if a famine were to break out, leaving you without food for days. Since this is likely not the case for you, it is pretty annoying when your body starts packing on the pounds in an attempt to protect you from starvation! Eating breakfast communicates with your body the fact that you are healthy, well fed and not in need of extra fat storage.

What about the cut calories?
“Skipping breakfast is how I cut calories out of my diet.” I can’t tell you how often I hear this response when I encourage people to eat breakfast. What these “calorie cutters” don’t realize is that they are the ones who turn to snacking later in the day in an attempt to ward off low energy levels. Allowing your body to become over-hungry leads to distorted satiety signals, and leaves the door wide open for overeating later in the day.

Start your day with breakfast and then continue to eat smaller meals and snacks throughout the day for optimal calorie burning.

What’s for Breakfast?
Now that you are convinced that breakfast is worth your time, it’s time to decide what to have! A recent study done by FoodWatch, a Minnesota-based consulting firm that watches food trends, revealed that most people are basically eating dessert for breakfast, due to the high quantities of on-the-go breakfast foods that are processed, packaged and pumped full of refined carbohydrates. Another study recently proved that high fiber, low fat breakfasts promote healthy weight control much more effectively than highly refined breakfast foods.

Try the following On-The-Go Breakfast Selections for a blend of hearty carbohydrates, protein and fat and experience optimal morning energy.

· Low Fat Yogurt with Fresh Fruit

· Instant organic oatmeal, just add water

· Hard Boiled Egg and Whole Wheat Toast

· Scrambled Egg Whites on toasted rye

· Whole Wheat Tortilla rolled with Scrambled Egg Beaters and Salsa

· Soy Milk with Whole Grain Cereal and Fresh Fruit

As a fitness professional my goal is just to have you eat breakfast. If you just start with this, we will make a difference in your jouney to a better life!

Dave Parise C.P.T.

About the author:

Dave Parise is a recognized leader in the fitness industry. On the cutting edge of exercise today, Mr. Parise has been noted as one of the “Top 15 Trainers” in the United States and across Canada by the Association for Fitness Professionals, I.D.E.A.

Parise has 20 years of experience in Human Performance and Exercise Science. His creative culinary innovations with organic whole foods have been rated “very delicious” by top chefs in New York. Dave was born and raised in Hamden CT.

Dave Parise C.P.T.,
C.E.O. Results Plus Personal Training
N.A.S.M. R.T.S. 1,2. C.S.C.S.
www.resultsplus.com
203-288-8822

Posture has a major influence on Pain. Pain can alter muscle function, creating reflex inhibition and changing our movement patterns. Pain and reflex inhibition change the sensory input to the muscles when there is damage to ligaments and capsules; it can also influence the ability of muscles to support the joint. We should also note that poor posture could be the source of many pain syndromes, as faulty postural relationships increase strain on supporting structure. Muscle imbalance and faulty joint alignment are common sources of pain. Pain is the ultimate motivator - the body will always move away from pain. It is these pain avoidance patterns that can continue to reinforce faulty movement within the nervous system.

When optimum muscle balance and joint alignment exists, the force required will be considerably less than in the presence of poor posture. It can be concluded that less energy will be required for movement with good posture when compared to that of poor posture, increasing energy efficiency and performance. As muscle balance and joint alignment changes, function also changes. It is these changes in function that can cause considerable wear and tear on joints and supporting structures. Many muscular-skeletal disorders - seen as just old age - have their roots in postural degeneration. Many elderly people shuffling along the street would greatly benefit from posture corrections. Our body adapts to poor posture creating a negative effect in the entire kinetic chain, from the work place (i.e., taxi drivers, computer operators, chair born, and all today’s labor saving devices etc) If muscle ends are separated beyond normal, tonus is lessened or lost (thus the muscle becomes “weak”).” With changes in muscle tonus and joint alignment, several syndromes can develop:· Head and shoulder girdle progresses forward. Compression weakness: of these muscles can causes progression of forward head posture. ·Piriformis syndrome: nerve irritation associated with tightness, and referred pain across or down the back of the leg. Joint instability: If an insecure area is under constant strain, in an effort to improve stability of the body, a build up of flesh tries to enwrap or splint it. This becomes evident in Dowagers Hump. Balance and Aesthetics Posture has a large influence on aesthetics. As the fitness industry is still largely “aesthetically driven,” it is important for us at Results Plus not to overlook the role posture plays in body appearance.

Clinical research that demonstrates poor posture changes alignment in the pelvis (in particular increases in anterior tilt), this affects the position of the abdominal viscera which, instead of sitting in the pelvic basin, (which we should) we apply pressure to the abdominal wall. As the abdominal wall stretches, the viscera (internal girdle) protrude outward, creating the “pot stomach” look many women and men have. You see pouches, and potbellies are not only from lack of activity, they stem from poor posture! Programs designed to improve appearance without addressing postural changes will be limited in aesthetic benefits. This is open reason we perform corrective functional movements at Rp. Poor posture muscles must work more to counteract gravity’s pull, expediting fatigue. Poor posture puts more strain on ligaments and abnormal strain on bones and may eventually lead to deformities. It interferes with functions such as respiration, heart action and digestion. Not being kinesthetically aware of your every day seated / standing posture creates Imbalances. These imbalances also may result from occupational or recreational activities where there is persistent use of certain muscles without adequate exercise of opposing muscles. Imbalances affecting body alignment are important factors in many painful postural conditions. In conditions of poor posture, there is less efficient balance of the body over its base of support. This, in turn, affects not only static but also dynamic stability, each with their own implications for pain, dysfunction and increased risk of injury. Ask your Rp trainer to show you the most optimal position to stand and sit. Today most people sit in their efficient position…this is a position where the body adapts to its forced alignment. However…the efficient position is not the corrective optimal position, we all are striving for. Be pain free with perfect posture.

Dave Parise C.P.T.

About the author:Dave Parise is a recognized leader in the fitness industry. On the cutting edge of exercise today, Mr. Parise has been noted as one of the “Top 15 Trainers” in the United States and across Canada by the Association for Fitness Professionals, I.D.E.A.Parise has 20 years of experience in Human Performance and Exercise Science. His creative culinary innovations with organic whole foods have been rated “very delicious” by top chefs in New York. Dave was born and raised in Hamden CT.

Dave Parise C.P.T.C.E.O.
Results Plus Personal Training N.A.S.M. R.T.S. 1,2. C.S.C.S. www.resultsplus.com

BASIC ANATOMY
The inner workings of the human body are both refined and complex. Unless you are a scientist it is difficult to grasp the total principals. Yet you must have a basic understanding of the simpler principals in order to reach your individual fitness goals.

WORKING SYSTEMS OF THE HUMAN BODY!

BONES are the framework of the body.

MUSCLES control all movement in the human body, and make up 40-50% of the body’s weight.

CONNECTIVE TISSUE of various types, including tendons and ligaments, connects muscles to bones and tethers and cushions organs and various body parts.

BRAIN and nervous system initiate and guide all the body’s activities.

DIGESTIVE SYSTEM changes food into energy.

HEART, BLOOD VESSELS and LUNGS provide oxygen and nutrients to the muscle and other cells to sustain them so they can perform their functions.

Of these six systems I mentioned, two of them - muscles and connective tissue - are of most interest to the weight trainer.

MUSCLE CELLS

Muscles are the flesh or meat of the body. Muscle cells are in the form of fibers-long, cylindrical cells bound together by a membrane in bundles. Muscles fibers are much like a (bridge cable) with bundles of wire wrapped and running along inside.
Inside the muscle fibers are myofibrils.

WHAT HAPPENS INSIDE THE MUSCLES WITH WEIGHT TRAINING?

1, The connecting elements-the actin and myosin myofilaments-increase in size (hypertrophy).

2,The myofibrils increase in size.

3, The motor nerves and the motor end plates that stimulate muscles may increase in number.

4, The amount of connective tissue within muscle cells may increase.

5, The amount of blood circulation to and through the muscles increases and the number of capillaries within the fiber may increase.

HOW MUSCLES GROW IN RESPONSE TO THE STRESS OF WEIGHT TRAINING!

1, The first four types of growth listed above, hypertrophy or increase in size, are associated with strength training. Low repetitions, heavy weights.

2, The fifth type of growth, vascularization or increase in blood supply and capillaries is most enhanced by endurance training. High repetitions, light weights.

THE OVERLOAD PRINCIPAL

It’s a fact that if you want to increase strength or endurance, or better yet both, you must overload the muscle.

To “overload” a muscle means simply that you stress the muscle in intensity or time duration beyond the demands of the previous workout. This workout is then followed by a rest period during which the muscle rebuilds with greater strength and endurance.

The muscle cells are programmed to rebuild stronger so they can handle greater stress the next time.

This is by far the most important, yet most overlooked principal in the art of bodybuilding. Everybody is looking for the magic powder or pill that will build bigger, stronger muscles. It’s PROPER training that grows bigger muscles. The food and sleep are what allow the growth to happen. Under eating and minimal sleeping habits stunt growth.

ADDITIONAL BENEFITS OF WEIGHT TRAINING!

1, Improve your overall health.

2, Makes you feel better and gives you energy.

3, Helps you to maintain a desired weight.

4, Makes you physically look better.

5, Will help you prevent or rehabilitate injuries.

6, Improves balance and coordination.

7, Helps you develop greater stamina and speed.

8, Improves overall circulation.

9, Improves internal waste elimination.

10, Helps flush lactic acids and toxins out of the system.

11, Improves digestion.

CONCLUSSION

Pumping away with push-ups and one legged squats are a great way of conditioning the body and getting fit, but in the end you’ll look like a tennis player. If you want larger, shapley, stronger, powerful looking muscles you MUST TRAIN WITH WEIGHTS, PERIOD.

Power Health Always, Dan Przyojski