"You must be the change you wish to see in the world."
- Mahatma Gandhi
Friday, June 29, 2007
Thursday, June 28, 2007
Fat loss Tips - The Ten Keys To Shedding Pounds For Life
Fat loss Tips - The Ten Keys To Shedding Pounds For Life
by Adriel Yapana
“Knowing is not enough; We must Apply.
Willing is not enough; we must Do.”
-Johann Wolfgang von Goethe
Do you want to welcome mirrors into your life? Do you want to say good-bye to excess fat?
Do you prefer to get pictures taken from the neck up so you can hide your belly??
Often, gym members come up to me asking for advice because they are struggling with their fitness goals. Today, I’m going to write about how you can get rid of that flab once in for all while feeling great about yourself during the process. Here are 10 keys to help you get into the groove of weight management if you choose to go shape up yourself.
It’s your responsibity. As the world becomes more complicated and chaotic, the only guaranteed outcome is the one you create. No one is going to hand you the body you want. Yes, a support from a group or a personal trainer will all assist you along the way buy you are the only one who truly cares about your fitness. Successful weight losers take responsibity for their future and don’t look to others to determine the next step.
Stop dieting for good! Eat at least three supportive meals a day, plus two to three snacks. This will keep your metabolism elevated while keeping your energy levels high.
GOYA! - Get Off Your Anatomy (you’re a**!). Get moving people! If you want to encourage fat loss, you should exercise at least three times a week, targeting different body part, not just the abs. Concentrate on completing every rep you set out to do in perfect form and don’t lose sight of your purpose wherever you decide to workout.
Focus on the finish line. lf you can’t exercise to get a flatter tummy, sign up for races like a 10K or marathon for competition or charity. Make sure it’s competition that gets your heart rate up and you going. My cousin recently finished at AIDS Cycle which they ride from San Francisco to Los Angeles spread over 6 days. I know she felt fantastic afterwards while losing a few pounds for charity.
Create a reward for yourself when you stick to your eating and exercise plan.
Here' are some samples rewards:
A day at a spa
A day beach
A new outfit
Romantic dinner for two
Tickets to a concert or play
A new piece of sports equipment, such as a new bike or a badminton set
So pick up something you really would love to give yourself.. And tell your spouse or a friend. By getting them in on your reward set out, you get them to help you stay accountable and on track.
Good, old-fashioned visualization. Despite willpower and goodwill from others, you still need to motivate from within. Visualization is a great, long-lasting way to make exercising and healthy choices day in and out.
Visualization will help you to do things less desirable because by seeing yourself in your “minds-eye”. You walk the path beforehand and the mind cannot tell the difference between that and make believe. This is a very powerful habit to ingrain to your lifestyle.
“Stick-To-Itiveness” Successful weight loser have this in common- consistency.
You must learn the importance of sticking with lifestyle changes until they become second
nature.
Seek slow and steady fitness progress. Maintaining a healthier weight means being physically active on a daily basis. For many, this means walking to start. Even 20 minutes a day can be the enough to start change stimulation and then you can build up from there.
Trade time in with silence. Find your inner harmony. By punching the silent treatment, you can relief stress that can help you stay focused on your fitness goal, So turnoff the TV Eat lunch sitting down in a quiet room. Be aware of every bite. Silence symbolizes peace and harmony and allows you to focus inward. You’ll block the blare of the world from penetrating your body, so you can appreciate what‘s around you without feeling bombarded.
Use a tape measure instead of the scale. I often tell new clients to get rid of their scales… they often turn it in to me (which I kindly give to Good Will if we don't end up smashing it first!) Use a tape measure and your mirror for revealing results. They’re a better indicator to a slimmer waist and stronger arms.
As you can see, these 10 keys can be you road to fitness success. Start practicing these and choose to pursue a positive lifestyle and start enjoying the benefits of a healthy body.
With YOU in mind,
Adriel Yapana
by Adriel Yapana
“Knowing is not enough; We must Apply.
Willing is not enough; we must Do.”
-Johann Wolfgang von Goethe
Do you want to welcome mirrors into your life? Do you want to say good-bye to excess fat?
Do you prefer to get pictures taken from the neck up so you can hide your belly??
Often, gym members come up to me asking for advice because they are struggling with their fitness goals. Today, I’m going to write about how you can get rid of that flab once in for all while feeling great about yourself during the process. Here are 10 keys to help you get into the groove of weight management if you choose to go shape up yourself.
It’s your responsibity. As the world becomes more complicated and chaotic, the only guaranteed outcome is the one you create. No one is going to hand you the body you want. Yes, a support from a group or a personal trainer will all assist you along the way buy you are the only one who truly cares about your fitness. Successful weight losers take responsibity for their future and don’t look to others to determine the next step.
Stop dieting for good! Eat at least three supportive meals a day, plus two to three snacks. This will keep your metabolism elevated while keeping your energy levels high.
GOYA! - Get Off Your Anatomy (you’re a**!). Get moving people! If you want to encourage fat loss, you should exercise at least three times a week, targeting different body part, not just the abs. Concentrate on completing every rep you set out to do in perfect form and don’t lose sight of your purpose wherever you decide to workout.
Focus on the finish line. lf you can’t exercise to get a flatter tummy, sign up for races like a 10K or marathon for competition or charity. Make sure it’s competition that gets your heart rate up and you going. My cousin recently finished at AIDS Cycle which they ride from San Francisco to Los Angeles spread over 6 days. I know she felt fantastic afterwards while losing a few pounds for charity.
Create a reward for yourself when you stick to your eating and exercise plan.
Here' are some samples rewards:
A day at a spa
A day beach
A new outfit
Romantic dinner for two
Tickets to a concert or play
A new piece of sports equipment, such as a new bike or a badminton set
So pick up something you really would love to give yourself.. And tell your spouse or a friend. By getting them in on your reward set out, you get them to help you stay accountable and on track.
Good, old-fashioned visualization. Despite willpower and goodwill from others, you still need to motivate from within. Visualization is a great, long-lasting way to make exercising and healthy choices day in and out.
Visualization will help you to do things less desirable because by seeing yourself in your “minds-eye”. You walk the path beforehand and the mind cannot tell the difference between that and make believe. This is a very powerful habit to ingrain to your lifestyle.
“Stick-To-Itiveness” Successful weight loser have this in common- consistency.
You must learn the importance of sticking with lifestyle changes until they become second
nature.
Seek slow and steady fitness progress. Maintaining a healthier weight means being physically active on a daily basis. For many, this means walking to start. Even 20 minutes a day can be the enough to start change stimulation and then you can build up from there.
Trade time in with silence. Find your inner harmony. By punching the silent treatment, you can relief stress that can help you stay focused on your fitness goal, So turnoff the TV Eat lunch sitting down in a quiet room. Be aware of every bite. Silence symbolizes peace and harmony and allows you to focus inward. You’ll block the blare of the world from penetrating your body, so you can appreciate what‘s around you without feeling bombarded.
Use a tape measure instead of the scale. I often tell new clients to get rid of their scales… they often turn it in to me (which I kindly give to Good Will if we don't end up smashing it first!) Use a tape measure and your mirror for revealing results. They’re a better indicator to a slimmer waist and stronger arms.
As you can see, these 10 keys can be you road to fitness success. Start practicing these and choose to pursue a positive lifestyle and start enjoying the benefits of a healthy body.
With YOU in mind,
Adriel Yapana
Wednesday, June 27, 2007
Adriel's drops of inspiration...
"A lifestyle is what you pay for; a life is what pays you."
— Thomas Leonard: CEO of CoachVille.com
"You're not obligated to win. You're obligated to keep trying to do the best you can every day."
— Marian Wright Edelman: Activist for children's rights.
"Ask yourself the easy questions and you'll have a hard life, ask yourself the hard questions and you'll have an easier life!"
— Peter Thomson: Author
**Adriel Yapana**
www.adrielyapana.com
— Thomas Leonard: CEO of CoachVille.com
"You're not obligated to win. You're obligated to keep trying to do the best you can every day."
— Marian Wright Edelman: Activist for children's rights.
"Ask yourself the easy questions and you'll have a hard life, ask yourself the hard questions and you'll have an easier life!"
— Peter Thomson: Author
**Adriel Yapana**
www.adrielyapana.com
Tuesday, June 26, 2007
Monday, June 25, 2007
I love great technology...
Hey Glendalians-
I thought this was an entertaining video... Apple products
is really innovative and ahead of their game... and gonna
make a ton of money with their latest technology such as
the I Phone coming out soon. I'd like to get my hands
on one but I'm not sure if T-mobile, my carrier will,
will be compatible any time soon.
BTW, I am still a proud Windows XP PC user. Go Window!!
Adriel
I thought this was an entertaining video... Apple products
is really innovative and ahead of their game... and gonna
make a ton of money with their latest technology such as
the I Phone coming out soon. I'd like to get my hands
on one but I'm not sure if T-mobile, my carrier will,
will be compatible any time soon.
BTW, I am still a proud Windows XP PC user. Go Window!!
Adriel
Saturday, June 23, 2007
Friday, June 22, 2007
Wednesday, June 20, 2007
Monday, June 18, 2007
See It, Believe It and... Achieve it!
Dear Glendalians-
You've got to follow your dreams!
I was driving to Century City this morning to train a client while listening to my favorite news station, NPR (National Public Radio).
They shared a story of a mobile phone salesman involved with a popular reality show.
Check out the video clip. He's AMAZING!!
What are your fitness goals?
Are there activities you dream about doing but feel you are holding back because of lack of physical state and stamina?
Some of you Glendalians are "diamonds in the rough"... let me help provide guidance to chisel, mold you and raise your energy towards the body of your dreams and the activities you want to do!
I'm here for you.
Live fully alive,
Adriel Yapana
You've got to follow your dreams!
I was driving to Century City this morning to train a client while listening to my favorite news station, NPR (National Public Radio).
They shared a story of a mobile phone salesman involved with a popular reality show.
Check out the video clip. He's AMAZING!!
What are your fitness goals?
Are there activities you dream about doing but feel you are holding back because of lack of physical state and stamina?
Some of you Glendalians are "diamonds in the rough"... let me help provide guidance to chisel, mold you and raise your energy towards the body of your dreams and the activities you want to do!
I'm here for you.
Live fully alive,
Adriel Yapana
Friday, June 15, 2007
Thursday, June 14, 2007
Words to remember...
Hey Glendalian-
Here are a couple of quotes about IMPROVEMENT...
Every man, however obscure, however far removed from the general recognition, is one of a group of men impressible for good, and impressible for evil, and it is in the nature of things that he cannot really improve himself without in some degree improving other men.
Charles Dickens (1812-1870)
Writer
People never improve unless they look to some standard or example higher and better than themselves.
Tryon Edwards (1809-1894)
Editor and theologian
Make it a great day for improvement alright!...
Who loves ya!?
Adriel Yapana
Here are a couple of quotes about IMPROVEMENT...
Every man, however obscure, however far removed from the general recognition, is one of a group of men impressible for good, and impressible for evil, and it is in the nature of things that he cannot really improve himself without in some degree improving other men.
Charles Dickens (1812-1870)
Writer
People never improve unless they look to some standard or example higher and better than themselves.
Tryon Edwards (1809-1894)
Editor and theologian
Make it a great day for improvement alright!...
Who loves ya!?
Adriel Yapana
Wednesday, June 13, 2007
Weight Training - Let’s Get Lifitng!
Hey Glendale-
One pound of body fat is equivalent to 3500 calories. So, to lose one pound o fat, you must burn 3500 calories.
Weight Training attacks your fat stores in a couple of ways. So you’re actually burning calories long after your weight training session is over.
If your goal is to lose weight, then a more frequent routine should be used or if you want to build muscle bulk, you should only exercise each body part once every 3 or 4 days.
This tip is mainly for the ladies; the weights lifted in strength training help to build up your bone density. This will lessen your risk of injury when you start using the strength training equipment. Strength training is most effective when people begin the exercise with about five pounds lighter than they believe they can lift.
Exercise brings psychological benefits as well. Cardio and aerobics have health benefits no doubt, but if you’re really looking for “bang-for-your-fitness-buck”, and you’re short on time, then stick with resistance training with short rest periods.
Remember that your weight loss success and fitness depends on “the synergy” which includes your aerobics exercise, supportive nutrition and concern for the muscle.
Also, the key to success in weight loss is consistency.
So each day, be better… success breeds even more success. Success boosts self-confidence and is self perpetuating.
Adriel Yapana
One pound of body fat is equivalent to 3500 calories. So, to lose one pound o fat, you must burn 3500 calories.
Weight Training attacks your fat stores in a couple of ways. So you’re actually burning calories long after your weight training session is over.
If your goal is to lose weight, then a more frequent routine should be used or if you want to build muscle bulk, you should only exercise each body part once every 3 or 4 days.
This tip is mainly for the ladies; the weights lifted in strength training help to build up your bone density. This will lessen your risk of injury when you start using the strength training equipment. Strength training is most effective when people begin the exercise with about five pounds lighter than they believe they can lift.
Exercise brings psychological benefits as well. Cardio and aerobics have health benefits no doubt, but if you’re really looking for “bang-for-your-fitness-buck”, and you’re short on time, then stick with resistance training with short rest periods.
Remember that your weight loss success and fitness depends on “the synergy” which includes your aerobics exercise, supportive nutrition and concern for the muscle.
Also, the key to success in weight loss is consistency.
So each day, be better… success breeds even more success. Success boosts self-confidence and is self perpetuating.
Adriel Yapana
Sunday, June 10, 2007
Find fun ways to exercise,,,
make sure to eat healthy, supportive foods and get enough rest.
When you exercise self-discipline in your surroundings as well as your behaviors, you will make major strides in accomplishing your goals in a shorter period of time.
If you need more guidance or exercise ideas you can reach me at askadriel@gmail.com or call me at 818-445-3461.
Make it a great day!
Adriel Yapana
When you exercise self-discipline in your surroundings as well as your behaviors, you will make major strides in accomplishing your goals in a shorter period of time.
If you need more guidance or exercise ideas you can reach me at askadriel@gmail.com or call me at 818-445-3461.
Make it a great day!
Adriel Yapana
Friday, June 08, 2007
Building lean muscle - How frequent, how heavy?
Hey Glendale-
You must lift with heavy weights and to add on more weight consistently to progressively build your muscles. HEAVY HEAVY HEAVY. The evidence for hyperplasia is very limited and seems to be limited to those that follow training routines involving very heavy poundages.
Hard gainers MUST train less frequently and use heavy weights. Training a muscle group any sooner puts to much stress on the system of hard gainers when using heavy weights. A weight training set needs to be completed with in ten to twelve seconds, which means heavy weight and low reps.
Yet, you'll lose the feeling of pumps entirely because lifting heavy and resting simply doesn't give your body a chance to get all that blood to the area like a typical pump will do. You can use various techniques to bump up the intensity of any exercise, making it challenging without stacking on super heavy weights and having long rest periods. If you squat with the correct form, heavy weight and sheer intensity, you will see good results in just weeks.
You must know that since squats are performed with heavy weight, so correct form and techniques are critical and cannot be compromised. The desired repetition range for both men and women for just about all exercises is four to six repetitions for your last, heavy sets. The repetition range for optimal muscle fiber stimulation will be between four and six repetitions for just about every heavy set of an exercise you do.
Muscle growth occurs from stimulating the muscle with heavy weight (overload) then allowing the muscle to rest and recover. By attempting to lift heavy without warming up first, you will not be able to use your heaviest weights possible. But don't warm up too much, to the point you're fatiguing the muscles before you get to the heavy sets.
Muscle growth happens by overloading a muscle with heavy weight and then allowing it to rest and recuperate. Very generally speaking, training with a heavy weight and low repetitions in each set will increase strength; training with a medium-to-heavy weight and medium repetitions will increase muscle size; and training with a lighter weight with high repetitions per set will increase endurance.
All I want you to do... is for you to do your very best!
Dedicated to your success,
Adriel Yapana
You must lift with heavy weights and to add on more weight consistently to progressively build your muscles. HEAVY HEAVY HEAVY. The evidence for hyperplasia is very limited and seems to be limited to those that follow training routines involving very heavy poundages.
Hard gainers MUST train less frequently and use heavy weights. Training a muscle group any sooner puts to much stress on the system of hard gainers when using heavy weights. A weight training set needs to be completed with in ten to twelve seconds, which means heavy weight and low reps.
Yet, you'll lose the feeling of pumps entirely because lifting heavy and resting simply doesn't give your body a chance to get all that blood to the area like a typical pump will do. You can use various techniques to bump up the intensity of any exercise, making it challenging without stacking on super heavy weights and having long rest periods. If you squat with the correct form, heavy weight and sheer intensity, you will see good results in just weeks.
You must know that since squats are performed with heavy weight, so correct form and techniques are critical and cannot be compromised. The desired repetition range for both men and women for just about all exercises is four to six repetitions for your last, heavy sets. The repetition range for optimal muscle fiber stimulation will be between four and six repetitions for just about every heavy set of an exercise you do.
Muscle growth occurs from stimulating the muscle with heavy weight (overload) then allowing the muscle to rest and recover. By attempting to lift heavy without warming up first, you will not be able to use your heaviest weights possible. But don't warm up too much, to the point you're fatiguing the muscles before you get to the heavy sets.
Muscle growth happens by overloading a muscle with heavy weight and then allowing it to rest and recuperate. Very generally speaking, training with a heavy weight and low repetitions in each set will increase strength; training with a medium-to-heavy weight and medium repetitions will increase muscle size; and training with a lighter weight with high repetitions per set will increase endurance.
All I want you to do... is for you to do your very best!
Dedicated to your success,
Adriel Yapana
Wednesday, June 06, 2007
Nutrition - Get In Optimal Health
Making a commitment to a well balanced, supportive diet is the single most important thing that you can do to sustain a healthy body.
One way to accomplish this is to eat a well balanced diet that fuels the body to take on life’s challenges.
The primary way to determine your nutritional needs can be derived from the ratio of your body mass to your fat mass. When people do not eat right, their body cells cannot repair themselves. Nutrients, enzymes, vitamins, and minerals are the life force of the body's immune system, which gives the body the power to fight disease and illness.
When your body is in optimal health, it is better able to repair parts that are damaged from sickness, injury or disease. By taking advantage of modern-day patented pharmaceutical-grade supplements, like Set Point Fitness Bars, so your body can finally regain many of the nutrients that are needed to ensure the best possible physical condition, to repair parts that are damaged and to slow down the aging process. In order to allow your body to properly recover from childbirth, you should give yourself at least two months before attempting to lose weight.
Any sport or activity requires you to provide your body with the correct fuel you need to successfully complete the task at hand. In addition to training your body for the swimming, biking, and running events, you should ensure you are providing it with the correct nutrition for a triathlon. When you exercise, your body is put under higher than normal stress.
However, if your nutritional intake does not increase along with the increase in exercise, the results of your workout will decrease significantly and your body will stop operating at its optimum level. The health issues are due to nature taking advantage of the body not being able to stay full of water. Protein is the chief constituent of muscles and muscles are the structures responsible for making your body move. So get some nutrients in and your body will love you!
Check out this fun, jammin' video clip: Music make you lose control!
Dedicated to your success,
Adriel Yapana
One way to accomplish this is to eat a well balanced diet that fuels the body to take on life’s challenges.
The primary way to determine your nutritional needs can be derived from the ratio of your body mass to your fat mass. When people do not eat right, their body cells cannot repair themselves. Nutrients, enzymes, vitamins, and minerals are the life force of the body's immune system, which gives the body the power to fight disease and illness.
When your body is in optimal health, it is better able to repair parts that are damaged from sickness, injury or disease. By taking advantage of modern-day patented pharmaceutical-grade supplements, like Set Point Fitness Bars, so your body can finally regain many of the nutrients that are needed to ensure the best possible physical condition, to repair parts that are damaged and to slow down the aging process. In order to allow your body to properly recover from childbirth, you should give yourself at least two months before attempting to lose weight.
Any sport or activity requires you to provide your body with the correct fuel you need to successfully complete the task at hand. In addition to training your body for the swimming, biking, and running events, you should ensure you are providing it with the correct nutrition for a triathlon. When you exercise, your body is put under higher than normal stress.
However, if your nutritional intake does not increase along with the increase in exercise, the results of your workout will decrease significantly and your body will stop operating at its optimum level. The health issues are due to nature taking advantage of the body not being able to stay full of water. Protein is the chief constituent of muscles and muscles are the structures responsible for making your body move. So get some nutrients in and your body will love you!
Check out this fun, jammin' video clip: Music make you lose control!
Dedicated to your success,
Adriel Yapana
Tuesday, June 05, 2007
To achieve weight loss (or anything), you must forgive...
yourself of any mistakes and get back to believing in your dreams.
Just keep believing in yourself and the miracles will keep happening. Isn't it awesome when you take time out for yourself, how amazing you feel?
________________ (Fill in your name), I forgive you for _____________________ (fill in the blank with whatever it is you need to forgive yourself for).
When you make yourself a priority, then everything else falls into place.
Spend time with yourself each day and focus on you. You will then be able to make new choices in your quest for weight loss and be putting daily plans for yourself in place.
Dedicated to your dream,
Adriel Yapana
Just keep believing in yourself and the miracles will keep happening. Isn't it awesome when you take time out for yourself, how amazing you feel?
________________ (Fill in your name), I forgive you for _____________________ (fill in the blank with whatever it is you need to forgive yourself for).
When you make yourself a priority, then everything else falls into place.
Spend time with yourself each day and focus on you. You will then be able to make new choices in your quest for weight loss and be putting daily plans for yourself in place.
Dedicated to your dream,
Adriel Yapana
Saturday, June 02, 2007
Sylvester Stallone has moved...
away from bodybuilding style workouts and into some serious full body, functional lifting for his last movie Rocky VI.
Check out the weighted pullups, keg lifting, sledgehammer training,
heavy squats, and clean and presses with cables.
Train the warrior within!
Coach Adriel
Check out the weighted pullups, keg lifting, sledgehammer training,
heavy squats, and clean and presses with cables.
Train the warrior within!
Coach Adriel
Friday, June 01, 2007
Metabolism and stress reduction
Hey Glendale Family-
To optimize your metabolism and your digestive system, break the day down with five to six small and nutritious meals.
Making this simple adjustment can also help reduce the effects of stress, which in turn will give you more energy, make you stronger, and more resistant to disease.
Friday's Funnies Video Clip:
Have an Awesome day!
Adriel Yapana.com
To optimize your metabolism and your digestive system, break the day down with five to six small and nutritious meals.
Making this simple adjustment can also help reduce the effects of stress, which in turn will give you more energy, make you stronger, and more resistant to disease.
Friday's Funnies Video Clip:
Have an Awesome day!
Adriel Yapana.com
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