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QuickFit Tip Of The Day

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Even your bicep has two muscles so remember to concentrated on the individual muscles within a muscles group.

Many people will state that they worked their abs, chest, or legs on a particular day. But they may not have concentrated on the individual muscles within a muscles group (i.e. your quadriceps are not one muscle, but it is a group of four distinct muscles). Folland, et al. (2007) asserted that one strength training principle that competitive athletes focus on is training each individual muscle so that it is stimulated for maximum output potential. Therefore, make sure if you’re working your chest, do the bench press along with the incline press and pec flys to ensure each segment of the muscle is being stimulated.

- Physical Wellness Educator from the Style Network's Too Fat For Fifteen: Fighting Back, John Taylor.

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QuickFit Tip Of The Day

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Reevaluate your progress at the end of a fitness regimen cycle (every 6-8 weeks)

At the end of any 6-8 week workout cycle, evaluate your progress by testing your increases. Liu (2007) found that evaluating your progress can not only be used as an indicator of how much fitness improvement has taken place, but in some cases, an evaluation can be used as a wake-up call for someone who saw less than stellar results. In these latter cases, an evaluation can indicate that either that a particular workout regimen was ineffective or their effort levels were lacking so fitness benefits can be reached.

- Physical Wellness Educator from the Style Network's Too Fat For Fifteen: Fighting Back, John Taylor.

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QuickFit Tip Of The Day

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Change-up your workout every 6-8 weeks.

Our bodies have this amazing capability to adapt to our surroundings and rigors that we put ourselves through. While this is great from an evolutionary standpoint, it is problematic when our workouts no longer become effective because we have been performing them too long. Buford, Rossi, Smith, and Warren (2007) found that changing up your workout every 6-8 weeks will halt any performance plateaus that a person experiences, and will allow further positive physiological change to take place. This can be as simple as performing 3 sets of 10 instead of 5 sets of 5 during resistance training, or working on hill training instead of running on the flat track.

Physical Wellness Educator from the Style Network's Too Fat For Fifteen: Fighting Back, John Taylor.

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QuickFit Tip Of The Day

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Be mindful about what footwear you decide to exercise in – don’t go cheap on your shoes.

Wearing the wrong shoes to workout in can lead to terrible consequences. Bishop, et al. (2006) found that individuals who wore shoes that did not fit their feet properly, had tread that was wearing down, or were designed for a different activity than the one the person was performing (i.e. wearing hiking boots while playing tennis) contributed to injuries that ranged from sprained ankles to ruptured Achilles tendons. To make it plain and simple—-DON’T GO CHEAP ON YOUR SHOES.

- Physical Wellness Educator from the Style Network's Too Fat For Fifteen: Fighting Back, John Taylor.

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QuickFit Tip Of The Day

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Beginning a new workout regimen does not need to be elaborate.

Those who are making the decision to begin a new exercise program don’t have to be overwhelmed with what exercise to start with. Locke & Graber (2008) found that performing simple tasks such as doing 100 push-ups throughout the course of the morning or 100 jumping jacks before lunch yielded positive fitness increases from previously sedentary individuals. Therefore, if you want to increase your fitness levels, your own body weight and internal effort may be your best ally.

- Physical Wellness Educator from the Style Network's Too Fat For Fifteen: Fighting Back, John Taylor.

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