Rock Hard Abs

Beginner Abdominal Routine

Floor crunches 2 x 10-20

Flat bench leg raises 2 x 10-12

Side crunches 2 x 10-12

Planks 2 x 20 seconds each

Intermediate Abdominal Routine

Hanging leg raises 2 x 20

Crunches on the flex ball 2 x 20

Side crunches on a Roman chair 2 x 20

Plank with weight 2 x 20 seconds each

Advanced Abdominal Routine

Low pulley, decline crunches 3 x 20

Bicycles 3 x 20 each side

Decline bench leg raises 3 x 20

Windshield wipers 3 x 10 each side

Plank/side plank combination 3 x 30 second each position

Advanced Superset Abdominal Routine

Superset: Decline crunches 3 x 20/hanging leg raises 3 x 20

Superset: Russian twists 3 x 10 each side/dragon flag 3 x 5 lifts

Superset: Decline sit-ups 3 x 20/weighted planks 3 x 30 seconds

Superset: Windshield wipers 3 x 10 each side/floor crunches 3 x 20

Murph CrossFit Workout

The Facts:

 Murph is pretty simple but pushes your body to the limit with its relentlessness.

Run one mile and then do 100 pull-ups, 200 pushups, 300 squats and then run another mile. 

Do it as fast as you can. Pull-ups can be modified if need be. Higher end athletes/CrossFitters do it all with a weighted vest. The workout is named after Navy Lt. Michael Murphy, who was killed while serving in Afghanistan.

The Brutality:

 None of these exercises are anything you haven’t encountered before; it’s just the sheer quantity, and the fact that you’re doing them all at once. The key is to pace yourself, especially during the first few exercises. Nathan Forster, owner/trainer of Reebok CrossFit 5th Ave. in New York, says that the last mile is always the toughest part, no matter how well you’ve paced yourself. “You want to sprint to the finish but for most people, they’re pretty gassed at that point,” he says.

Challenge Time:

 Go for 40 minutes or less, but up to 45 minutes is still strong.

21 Health Benefits of a Cold Shower

“Cold water can do more than just wash away sweat, dirt, old skin cells, bacteria, and viruses" -Alexa Fleckenstein, M.D.

What a Cold Shower Can Do For You

1. Enhance immunity against infections and cancer
2. Give your glands (thyroid, adrenals, ovaries/testes) a boost, improving hormonal activity
3. Jump-start your mood and motivation
4. Crank up your metabolism to fight type 2 diabetes, obesity, gout, rheumatic diseases, depression, and more
5. Normalize your blood pressure
6. Decrease chronic pain
7. Train and improve your blood circulation
8. Detoxify your body
9. Fight fatigue
10. Strengthen exhausted, irritable nerves
11. Rejuvenate, heal, and tone the skin
12. Deepen your breathing
13. Help with insomnia
14. Improve kidney function
15. Reduce swelling and edema
16. Improve lymphatic circulation, thereby increasing immune function
17. Reduce stress by regulating your autonomic nervous system
18. Regulate temperature, fighting chronically cold hands and cold feet and excessive sweating
19. Keep your hair healthy
20. Improve hemorrhoids and varicose veins
21. Reduce aches and pains

Fat Loss VS Hypertrophy

GOAL:	Min. Muscle loss Max fat loss	Max muscle mass Min. fat gain
Training:	Strength 2-4x Circuits 1-3x	Progressive Overload
Cardio:	Yes	Optional
Keys:	Density Intensity	Volume Intensity

Great video that explains difference between fat loss and muscle building:

Power Hypertrophy Upper Lower (PHUL) Workout

The PHUL workout is based around the basic principles of strength and size.  This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles:

Frequency. Studies have shown muscle protein synthesis (MPS) to be elevated for up to 48 hours after training. That would make it ideal for you to hit each muscle more frequently than a typical once per week split. The PHUL program is designed to hit each muscle group twice within a week.

Compounds. The PHUL program focuses on the big compound movements for optimal progression. While isolation movements are included in this program as well, the main goal is to increase performance on the main lifts, as well as pack on pounds of muscle.

Power. This program uses 2 of it's 4 working days to focus on pure strength training. The key to getting stronger and bigger is to utilize progressive overload and time under tension. These 2 days will see that you'll be able to use more weight on your hypertrophy days.

Hypertrophy. In addition to 2 power days, your other 2 days on the PHUL program will focus on hypertrophy (bodybuilding) style training. This way, not only will you be seeing strength increases but you'll be building size as well.

PHUL Notes:

1. Sets and Reps - When first beginning this program it is suggested to start with a lower amount of total volume until you become accustomed to the workload.
2. Failure - Failure is a tool that should not be abused. All sets should be completed with at least 1 rep "left in the tank." Meaning you should struggle to complete your heavier sets, but not to the point where you're unable to get your goal reps.
3. Exercise Selection - Main compounds should remain unchanged, however substitutions can be made for like exercises if desired.
4. Abdominals - Ab work can be done at the end of training or on off days.

PHUL Schedule:

• Day 1: Upper Power
• Day 2: Lower Power
• Day 3: Off
• Day 4: Upper Hypertrophy
• Day 5: Lower Hypertrophy
• Day 6: Off
• Day 7: Off

Day 1
Upper Power
Exercise	Sets	Reps
Barbell Bench Press	3-4	3-5
Incline Dumbbell Bench Press	3-4	6-10
Bent Over Row	3-4	3-5
Lat Pull Down	3-4	6-10
Overhead Press	2-3	5-8
Barbell Curl	2-3	6-10
Skullcrusher	2-3	6-10

Day 2
Lower Power
Exercise	Sets	Reps
Squat	3-4	3-5
Deadlift	3-4	3-5
Leg Press	3-5	10-15
Leg Curl	3-4	6-10
Calf Exercise	4	6-10

Day 4
Upper Hypertrophy
Exercise	Sets	Reps
Incline Barbell Bench Press	3-4	8-12
Flat Bench Dumbbell Flye	3-4	8-12
Seated Cable Row	3-4	8-12
One Arm Dumbbell Row	3-4	8-12
Dumbbell Lateral Raise	3-4	8-12
Seated Incline Dumbbell Curl	3-4	8-12
Cable Tricep Extension	3-4	8-12

Day 5
Lower Hypertrophy
Exercise	Sets	Reps
Front Squat	3-4	8-12
Barbell Lunge	3-4	8-12
Leg Extension	3-4	10-15
Leg Curl	3-4	10-15
Seated Calf Raise	3-4	8-12
Calf Press	3-4	8-12

Author Brandon Campbell

Mass And Strength Routine

Monday: Upper Body Pull 

Pull-ups 5x5

Barbell Rows 5x6

Tri set: 3x8-10 Lat Pulldowns, Chin-ups(palms facing you), barbell Curls 

Tuesday: Legs 

Squats 5x5

Deadlifts 5x5

Wednesday: Upper Body Push 

Bench Press 5x5

Press 5x5

Tri set: 3x10  Dips, diamond push ups, Tricep Push-downs

Thursday: REST

Friday: Total Body 

Squats 1x5, 2x3, 3x1

Pull-ups 1x5, 2x3, 3x1

Dips, 1x5, 2x3, 3x1

Snatch 3x5 (Optional)

Saturday & Sunday: REST 

New study finds 7 in 10 Americans on at least one prescription drug,many of which can be deadly

(NaturalNews) A new study by the Mayo Clinic has confirmed what Natural News has been reporting and warning for years: Americans are becoming ever more dependent on prescription drugs. According to the study, nearly 70 percent of Americans are on at least one prescription drug and more than half take two.

Study reveals the increased use of prescription drugs by Americans

The study found that 17 percent of those studied were prescribed antibiotics, 13 percent were taking antidepressants and 13 percent were on opioids. High blood pressure medications were the fourth most prescribed (11 percent) and vaccines were fifth (11 percent). With the exception of medications for high blood pressure, the drugs were prescribed to both men and women across all age groups.

Prescription drug use has increased steadily in the U.S. for the past decade. The percentage of people who took at least one prescription drug in the past month increased from 44 percent in 1999-2000 to 48 percent in 2007-08

Drug use increases with advancing age

Overall, women and older adults receive the most prescriptions. Women receive more prescriptions than men across several drug groups, especially antidepressants: Nearly 1 in 4 women aged 50-64 are on one or more antidepressants.

"As you get older you tend to get more prescriptions, and women tend to get more prescriptions than men," study author Dr. St. Sauver said.

The unhealthy consequences of commonly prescribed drugs

Antiobiotics

Recent year studies have revealed an increasing pattern of the potential harm antibiotics may cause. As CNN reported in March, the FDA warned that azithromycin, a popular antibiotic used to treat bacterial infections can cause abnormal and possibly fatal heart rhythms.

In July 2012, the Daily Mail reported that a class of powerful broad spectrum antibiotics called fluoroquinolones could cause alarming side-effects which included inflamed or ruptured tendon, chest pain, rapid heart beat, black outs, swelling, hot flushes, sweating, pancreatitis and tinnitus.

In May, 2011 Natural News reported that the antibiotic trimethoprim-sulfamethoxazole, which has been in wide use since l968, can cause serious adverse and even deadly reactions.

Antidepressants

Last month, Natural News reported that the list of antidepressants that can cause sudden death is growing exponentially, citing a new study published in the British Medical Journal.

Also last month, health authority Byron Richards reported on a bombshell article by researchers from Canada and the U.S. which stated that commonly used SSRI antidepressants do far more harm than good.

Opioids

Opiod pain killers are the most abused prescription drugs. In addition to addiction, opiods can cause cardiovascular problems and fatal seizures as well as paranoia, abnormal heartbeat, choking, changes in mood, decreased cognitive function, interruptions in the menstrual cycle, infertility and slowed breathing.

Blood Pressure Medications

As Natural News reported in September 2011, blood pressure medications do not increase life - they actually shorten it.

Vaccines

Vaccine dangers, including death, permanent disability and many others have been well documented at Natural News and other outlets, yet they continue to be widely prescribed and marketed by mainstream medicine. Not coincidentally vaccines have also been referred to as Big Pharma's number one cash cow.

Nature has safer and more effective answers

Sadly, most Americans are unaware of safer and more effective natural alternatives which, unlike unnatural mainstream medications which mainly manage symptoms, often actually correct and heal health conditions. However, you cannot patent and hugely profit from nature like Big Pharma does with their unnatural compounds - and thus we continue to see the increasing drugging of America and the resultant health consequences.

Sources included:

http://www.mayoclinic.org/news2013-rst/7543.html
http://www.dailymail.co.uk
http://www.ulifeline.org


About the author:
"See more articles by Tony Isaacs"

Tony Isaacs, is a natural health author, advocate and researcher who hosts The Best Years in Life website for those who wish to avoid prescription drugs and mainstream managed illness and live longer, healthier and happier lives naturally. Mr. Isaacs is the author of books and articles about natural health, longevity and beating cancer including "Cancer's Natural Enemy" and is working on a major book project due to be published later this year.

Mr. Isaacs also hosts the Yahoo Oleandersoup group of over 2600 members and the The Best Years in Life Radio Show" on Wolf Spirit Radio.

Learn more: http://www.naturalnews.com/040922_prescription_drugs_Americans_deadly_side_effects.html#ixzz2XKPKWogs