ACHIEVE
A NATIONAL FITNESS LEVEL SET 50 YEARS AGO AND BUILD MUSCLES FAST
Kent Fischer - 31 December 2008
In the 1950’s Professor Hans Kraus, of New York University, examined the affluent lifestyle of the
post-World War II young people. Whereas the European young walked or rode their bicycles to school, and climbed
stairs, their American counterparts did not.
Americans need to take their cue from the Europeans and learn to build muscle fast. Luckily,
No Nonsense Musclebuilding, by Vince Delmonte, explains how this can be done.
In the New York State Journal of Medicine, Kraus and colleagues reported the results of a study
comparing 4,400 American youths to 3,000 European youths. More than half the Americans failed at least one
component of their physical fitness test, compared to 8% of the Europeans.
President Eisenhower in response, set up the President’s Council on Youth Fitness on July 16, 1956.
President Eisenhower hoped this council could educate and motivate American youth to become more
involved in fitness. Later the name was changed to the President’s Council on Physical Fitness.
In the spirit of this council there are a number of
activities that today’s youth can do to meet or exceed those early goals.
1 JOIN
A GYM.
Lifting weights just twice a week keeps down heart-harming fat. Studies show that the metabolic effect of
weights continues much longer than cardio workouts like jogging. Weights as outlined in Vince
Delmonte's No Nonsense Musclebuilding will build muscle fast.
2 CLAP CLAP
TURN THE LIGHTS OFF
Studies show even
a dim light keeps you in stay awake mode. Research shows sleep disruption may increase risk of breast
cancer.
3 A
SLEEPY HEAD CAN BE GOOD .
Laval University researchers in Quebec report women who get seven to eight hours
of sleep each night. instead of six to seven, are 11 pounds lighter, on average, than those who do
not.
4 START A DIET IN THE SUMMER.
Summer time is easiest to lose those pounds because most people naturally increase activity in warm
weather. Low calorie fruits and vegetables are more plentiful then, and the water in them acts as a natural
thirst quencher.
5 FLOSS BEFORE YOU GO TO BED.
At night the mouth doesn’t produce as much saliva, so food sits between teeth and feeds harmful
bacteria.
6 EASY ON
THE GRILL!!!
Two carcinogens - heterocyclic amino and benzopyrene - form in well-done grilled meat. University of
Minnesota researchers found that people who ingest a lot of these chemicals have 2.4 times the risk of
pancreatic cancer than those who consumed less.
7 USE
LESS SALT
A British study found cutting back from the average 9 grams per day to 6 grams can lower
the rest of stroke 13% and heart disease 10%. Those extra 3 grams equal ½ tablespoon of table salt or three slices
of ham.
8 DINE EARLIER
Dine earlier. Japanese researchers found people who hit the sack within three hours of dinner, were seven
times more likely to have heartburn than those who dined four hours or more before going
to bed.
9 SAY
"CHEERS"
Scientists at the Mayo Clinic found people who had one or two alcoholic-drinks a day were
about half as likely to be obese than teetotalers. But more isn’t better. Those who had four or more drinks
were 50% more likely to be obese. Probably dark rich wine is the healthiest of the alcohol
selections. Sorry Mr. Bond.
10 ART MUSEUM ANYONE?
A Swedish study found people who viewed and talked about art
had lower blood pressure, and were happier.
11 BAHAMA
JACK WHERE ARE YOU?
Wear good sunglasses to reduce risk of cataracts, macular degeneration, and eyelid skin
cancer. Wraparounds are most effective. Get glasses labeled 100% UV protection or UV absorption up to 400
nm (nanometers).
12 BUY THAT
MP3 PLAYER!!!
Listening to music aids in focusing on your workout. It shuts down the analytical side of your
brain, which distracts you with thoughts about work or family. Just watch out if you’re jogging
outside. Beep!!! Beep!!!
13 TRACK
THOSE STEPS
Wearing a pedometer aids in reaching or even exceeding the recommended 10,000
steps a day. Most people log 1,200 steps in just 10 minutes of walking, so four 10-minute walks will get
you about halfway to the 10,000-step goal. Research shows walking with a companion encourages you to
go farther.
14 TAKE A
MULTI-VITAMIN WITH YOUR MEAL
Take a multi-vitamin with your meal. You
absorb vitamins better with food and avoid upset tummy.
15 PLAY
CHESS OR SCRABBLE
Board games help stave off dementia and builds family bonds. Duh, where’ did I put my house
slippers?
16 DRESS
SALADS WITH VINAIGRETTE.
Lowering the sugar concentration of foods helps control blood
sugar levels. This helps prevent problems such as insulin-resistance syndrome. IRS plagues up to 40 million
Americans and is a precursor to diabetes. For more information go to sugarsolutiononline.com.
17 NO NEED
FOR RAID!!!
The woody scent of lemon eucalyptus oil wards off mosquitoes for two to seven hours. The Centers for Disease
Control and Prevention says the natural repellent prevents West Nile virus.
18 CREATE A TROPICAL PARADISE IN YOUR HOME
OR OFFICE
Create a tropical paradise in your home or office. Chinese Feng Shui is the art of decorating
your home to be in harmony with nature. Indoor plants reduce stress, fatigue and illness. Displaying
them can spark social interaction. Deep breathing combined with incense and plant fragrances
strengthen the lungs.
19 GET YOUR
GROOVE ON.
Studies show a 140 pound professional ballroom dancer can burn 260 calories per hour - equivalent
to a fast walk. Boogieing makes for a better heart rate and improved physical fitness according to the
Memorial Hospital of Rhode Island.
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