Wellness WORD Health And Fitness Tips

Wellness Word Newsletter
August 18, 2008

Are you watching any of the Olympics? Wow! Let’s give a round of applause to the 38 year old female marathon winner, and also the 41 year old silver metal swimmer, Dana Torres. What can I say about Michael Phelps? Totally amazing! 

Do you know what each of these individuals had to go through in order to succeed? Is it years of hard training, or just great genes? Or both?

Congratulations to all Olympic athletes! Each and every one of them has given so much in order to reach the Olympics. My hat is off to all Olympians from every country.

As if you haven’t already guessed, today, in the audio, I am talking about Olympic athletes, and some of the lessons you can learn from them. Go ahead listen to the short audio by clicking the forward button, and tell me if you think it genes, or training. Post your dialog in the comment box below. I am listening!

Olympic Champion Secrets Can Benefit Your Workout

 

 Start Training Like An Olympian: Play Now | Play in Popup | Download

Click the forward button to begin the audio
** Post Your Thoughts In The Comment Box Below **

Wellness Word Questions Of The Week

Q - I am 27yrs weight 79kg want to loose weight in 2months at least 5kg per month, needed right plan for it.

A - Good goal! I am going to translate kg into pounds for our U.S. subscribers. Actually, I am also more confortable with pounds. Therfore, you are now 174 pounds, and want to lose 11 pounds a month for two staight months. Thus, your total fat loss will results in a final weight of 152 pounds.

First off, I like it that you are very specific, and know exactly what you want. Next, you will break it down into weekly goals. This is almost 3 pounds of fat loss per week, translating into a 10,500 calorie deficiet in a weeks time. I always recommend keeping it to 1  - 2 pounds maximum of fat loss per week. Otherwise, you have a better chance of tapping into muscle loss, and gaining your weight back quickly.

Here is what you need to do:

1) Start counting your calories each and every day. Find out ways of cutting out 1000 extra calories per day.

2) Begin a cardiovascular program immediately. You will spend at least 30  - 45 minutes on your equipment six days a week for the entire two months.

3) Keep tracking your workout progress, and keep consistent. Keep a very close eye on your daily caloric intake.

4) Incorporate strength training at least 2 days per week. Make sure you train aerobically, and anaerobically at a high intensity.

5) Take it one day at a time.

Good luck!

Q - How much does a persons bone structure size limit his/her potential to develop muscle size?I notice that people with good physical development usually have large wrists.If you have small bones are you limited to a certain achievable development?

A - I haven’t seen any research on this. However, in my opinion, it doesn’t matter that much. There are a lot of top bodybuilders who have an average bone structure that pack on pounds of muscle. Most have small wrists, and ankles.

Instead of focusing on bone size, I would devote my energy on the best training regimen, and nutrition program possible. Focus on reaching your true genetic potential. No matter what your bone size it, you can still develop large muscles if you train, and eat properly.

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Do you have a fitness related question?  Post them at ASK JIM O’CONNOR.

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 Have a productive week!

Your Friend,

Jim O’Connor

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