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Health & Fitness

OnFitness July - August 2018

OnFitness® magazine is for men and women who are passionate about achieving optimal health and fitness. Our editions are packed full of valuable information from authorities on fitness, health and nutrition.

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United States
Publisher Consultant, Inc.
6 Issues

in this issue

3 min.
swat fuel is on a mission

SWAT Fuel is a science-based supplement line to support occupational athletes. The combat physiology behind creator Dr. Dan Olesnicky, M.D.’s, products, is fighting the biological time cells in our bodies (telomeres). This comprehensive line of popular sports nutrition supplements; originally developed to provide energy and endurance to military, law enforcement, and shift workers, efficiently provides the nutrients that our bodies need for optimal performance, while using and maintaining energy. The occupational athlete is an individual required to physically perform at the level of an athlete during their job. Physically demanding occupations, such as the police force, military, fire fighters, nursing, can often place the body under extreme stress. Obviously, this ongoing stress can accelerate the deterioration of the body internally, along with the visible signs of aging we see externally, thus…

1 min.
the basics

When you weight-train you need to understand exactly how each muscle in your body functions so you can work them correctly to make them stronger and bigger. Every muscle serves a different purpose, and the aim of exercise shouldn’t be just to make them aesthetically pleasing but also to make them stronger. Your muscles can broadly be divided into 2 categories — upper body and lower body. Your upper body muscles include your neck, shoulders, middle and lower back, biceps, triceps, forearms, chest and abs. Lower body muscles are your butt, quads, hamstrings and calves. You can isolate and target each muscle with specific exercises or target a group of muscles with compound exercises. The following pages will cover the basics of targeting each muscle.…

1 min.
more muscle and less fat

Decreasing body fat alone will not suffice, since taking someone with very little muscle to begin with and getting that person smaller will simply make them look skinny and gaunt. Thus, the first goal is to maximize muscle building while reducing body fat to make muscles pop. To begin, step off the cardio machines and into the weight room for a fat-blasting strength circuit. Circuit training requires you to choose 2-4 exercises and perform 1 set of each in a rotation, rather than performing the same exercise in straight sets. When a person moves from exercise to exercise with little rest time in circuit fashion, the heart rate and breathing remain elevated while eliciting spikes of metabolic failure throughout. Choose challengingly heavy weights so that failure or near-failure is reached on every set. Try…

2 min.

DUMBBELL SHOULDER PRESS Sit on a bench or a ball, holding a dumbbell in each hand, upright on top of your thighs. Lift them to your shoulder height 1 at a time, using your thighs to help propel them into position and with the palms of your hands facing forward. Press the weights up over your head until they almost touch at the top. After a brief pause, slowly lower them to your shoulders and repeat. UPRIGHT CABLE ROW Hold a cable bar with an overhand grip, resting on your thighs and shoulder width apart. Flex your elbows and pull the bar up toward your chin, until the bar is in line with your collarbone. After a brief pause, slowly lower it back down to your thighs and repeat. BENT-OVER LATERAL RAISE Keeping your back…

2 min.

The anatomy of the neck is quite extensive, allowing for flexion, extension, rotation and bending side to side. You can effectively target each of its muscles with the following exercises. First, begin with these warm-ups to stretch the neck muscles and get the blood flowing. ▶Shrug your shoulders up, back and down 15-20 times. ▶Tuck your chin into your chest and hold for 15-20 seconds. ▶Bend your head back, looking straight up, and hold this position for 15-20 seconds. ▶Turn your head as far as you can to the left and hold for 15-20 seconds, then as far to the right as you can. ▶Drop one ear down toward your one shoulder, pulling on it slightly with your hand for a better stretch, and hold for 15-20 seconds, then repeat on…

1 min.
your metabolism

A study by Edward Melanson and team came out claiming to “bust the myth that working out gives you a fatburning boost.” However, there are at least 9 other studies that show that smart exercise like high-intensity interval training does in fact create a post-workout metabolic boost and causes your body to burn more fat after the workout. “If you read the Melanson study you will see that he primarily tested endurance exercise like jogging, and it’s totally true that this kind of exercise seems to do nothing to boost your metabolism after a workout. But, if you look at the research on high-intensity interval training and very intense circuit training, you will see a metabolic boost for up to 38 hours and a shift to burning more fat for fuel…