Myth #1: Heavy weights make you “bulky”

Heavy weights typically do not lead to increased muscle mass, moderate weights do. Muscle mass is more of a function of volume (ie. number of sets x number of reps). Muscle mass is best gained using multiple sets (3-5) for moderate repetitions (8-12) at moderate loads (70-80% 1RM). Using heavy loads (85% 1RM and above) for repetitions in the 1-5RM range will lead to strength gains with minimal hypertrophy. Hence, heavy weights do not make you “bulky.”

Myth #2: High repetitions are for toning

I don’t know how many times I’ve heard this. Too many times to be sure. Toning (a term I hate to use) is a result of losing fat and building muscle tissue so that you develop a degree of muscle definition. While there are rep brackets better suited for body compositional changes, there are no rep brackets that “tone.” Body compositional changes are a result of the program as a whole, not just the rep bracket being used. As for high repetitions, repetitions of 12+, they are better suited for developing muscular endurance.

Myth #3: You can only burn fat by doing cardio

You would think that by now most people would have realized that cardio is not the only means by which you can burn fat. However, nearly EVERYONE I speak with in the club where I work only knows fat loss by one method: cardio. Sure, cardio can result in fat loss, but it is most effective the first 6-8 weeks of an exercise program due to the changes in hormonal response that occurs with adaptation. Ever notice how many people perform long duration cardio day in and day out only to leave the gym looking exactly the same? I rest my case.

An overlooked method of burning fat is weight training. Many people understand that by adding muscle mass you burn more calories around the clock, which may result in more fat loss. However, what most people fail to realize is that a weight training routine can be manipulated to achieve a specific hormonal response that is conducive to fat loss. In other words, you will get a different hormonal response from doing high repetitions as opposed to doing low repetitions. The key then is to manipulate training variables in such a way that it will promote fat loss. I will elaborate further on this topic in a future article.

Debunking Common Exercise Myths, Part 2…coming soon!

About the Author

Chad Anderson, CSCS operates a personal training, fitness programming, and consulting business while also holding a full-time position as a senior personal trainer at a commercial health club. He holds a BS degree in exercise science with a minor in nutrition and is a Certified Strength & Conditioning Specialist through the NSCA. You can visit his website at www.afitsolutions.com.

The Sabres attempt to reach the Stanly Cup may be in spite of the NHL commissioner, Gary Bettman’s official announcement of the canceling of the 2004-2005 season, when it was his intention to inform fans that this game will be changing. It was the changing for the better that was his goal.

Long gone were the teams that could flash monetary prowess to bait the stars to come to their teams. Long gone were the clutching, grabbing and hooking that slowed the elite players to a crawl, hence slowing a usually very fast game. However what he did not inform fans on were that there are good chances that teams generally un-noticed in most seasons, would become threats to the normal cup contenders.

One of the most surprising teams of the New and Improved NHL is the Buffalo Sabres. This is a team that throughout its service in the NHL has had its up’s and down’s. Never a team to really pack a punch in the league, the Sabres has merely floated in the hockey world. Today however, there seems to be a new kid in town, and Buffalo is its name. This is a team of speed and intensity, they play smart hockey, and know exactly when to capitalize on their opposition’s mistakes.

In this new transition game that the NHL has developed, speed is the prime candidate for success. And Buffalo has it in spades, top this off with a rookie goalie that has no sense of quit in him and you have a good recipe for winning. The funny thing is, most sports analysts pegged the Sabres to be at the bottom of the heap come playoff time. After all, the last time the Sabres made any real noise in the NHL was in the year 1999. This was the year that they went to the cup final, and lost to the Dallas stars.

Now that the Sabres have made a name for themselves, and are in hunt for the holy grail of hockey, one could expect that there will be more teams in the off season making pitches to their scouting and coaching staff to make duplicate prints of the 2005-2006 Buffalo Sabres.

Check out more great information now at Expert Commentary

Machine-accessible sports betting internet sites are at present governed through the agency of three agencies. These are dubbed OSGA (the Offshore Gaming Association), IGC (Interactive Gaming Council) and the Fidelity Trust Gaming Association FTGA.

The OSGA is in fact a nonpartisan body which currently monitors the current offshore sports betting trade with the task of to also afford gamblers access to readily identify legitimate enterprises to play gambling games with. The Offshore Gaming Association aims to champion customer’s rights, and also they don’t levy any joining dues. The OSGA is a well-qualified not to mention impartial third party organization that pronounces nonpartisan impressions, advised by customer feedback, unprejudiced analysis, chats, inside information and additionally imparts inside news.

The Interactive Gaming Council are a non commercially motivated administration. The organisation has been founded to provide an arena for involved people to talk over questions not to mention to further common matters in the multinational online gambling profession, to ensure straightforward not to mention duty bound commercial rules and habits which aim to raise consumer faith in world wide web based gambling merchandise and functions, and in addition to assist as the industry’s general strategy advisor and it also supplies a data depot.

The Interactive Gaming Council has developed a distinction for honor, stability also believability via its elevated ethics, and in addition its allure to legitimate business organizations. The IGC regularises overseas gambling via using a particular 10 step series of guidelines and in addition bills sports betting internet sites license fees for publishing their logo. Discontented customers may, should they like, state any of their conflicts of opinion to the IGC.

sport book online sports betting

The FTGA has been founded in order to generate a standard to improve the procedures of on-line sports betting web sites. The authority suggest that by partnering with reputable sites, they are able to found a federation of the fairest and most professional overseas gaming companies multinationally. To recap, there are councils who coordinate the conduct of online sports gambling and which should aid to alleviate any concerns experienced by detractors. Networked gaming sites are altogether free from danger, in as much as individual data are not a necessity also the recompense not to mention the gambling odds are equivalent to common Vegas-type stake. They diminish travel, but still maintain the underlying character, only now you are enabled to bet at your own computer.

TNT’s weekly double dip kicks off with a fantastic matchup when the Heat travels to the Lone Star State to take on the red hot Mavericks. Miami rides into this game on a 5-1 SU and 3-2-1 ATS run. This stretched puts them at 30-19 SU and 24-24-1 ATS on the season.

The Black and Gold are also 14-12 ATS on the trail but just 4-6 ATS as a road underdog. That said, MIA is 4-1 ATS as a road dog between +3.5 and +6. However, we should warn that the Heat are money burning 11-17 ATS vs. teams with a winning record.

Bad pun intended but the Heat will be facing the hottest team in the NBA tonight. Dallas rides into this game with the longest winning streak in the NBA this season at twelve games. During this stretch, the Mavs are also a whopping 10-2 ATS. This latest run has improved the Mavericks to a sweet 38-10 SU and 24-22-2 ATS overall. DAL also is now tied with divisional foe San Antonio with the second best record in the NBA.

And unlike their opponent, Dirk Nowitzki and Crew have had no problem stepping up in class. In fact, his team boasts a 15-4 ATS record vs. teams with a winning record. This includes an eye popping 9-3 ATS mark when hosting teams that have won more games than they have lost.

But before you go bet the Dallas ranch on the Mavs just note that it’s no secret to the oddsmakers that the Mavericks have won twelve straight. In addition, Dallas has notoriously struggled to contain the eighth wonder of the world, Shaquille O’Neil.

The second game of TNT’s telecast features Chicago and Sacramento colliding at Arco. Both these team check in with identical 21-27 SU records and only one game separates them in the ATS standings. (Chicago is 21-27 ATS and Sacramento is 22-26 ATS).

While the Bulls are unprofitable overall, they do ride into this game on a 7-2 ATS run. In addition, they are 14-11 ATS on the trail, including 8-5 ATS vs. teams with a losing record. We should warn though that they are in game six of a hellacious seven game road swing so fatigue might be an issue. Not helping matters is the Bulls played in the thin air of Mile High yesterday against Denver and in the high Altitude of Utah in the prior game.

Sacramento for their part is playing much better basketball since trading for Ronald “Total Wack-Job” Artest. They ride into this game on a 3-1 run both SU and ATS. Since acquiring the talented but disturbed malcontent six games ago, the Kings are allowing seven less points per game and a mere 42 opponent field goal percentage. In addition, SAC is 5-0 ATS their last five home games.

That is all for now. Good luck with your bets!

If you are surveying the market – place for a good deal on fridges and freezers looking on the internet could be an amazing approach to save precious time & money. Don’t choose to blow your valuable time searching all around many high street stores in search of the greatest deals – all you have to do is simply get to a computer and log on and a whole brand new planet of fridges is there waiting for you on the internet. Searching the web for top brand fridges on poor quality sites is a waste of your time.

Even so, with legions online retailers how do you know which one shall not waste your hard earned money on fridges whilst nevertheless guaranteeing you get a high quality item. As best practice if you buy your new fridge from an outlet on your high-street then you certainly shouldn’t really have any qualms at all about purchasing your fridge from their web site, and as you all realise you can often ordinarily grab lower price tags on the internet.

Reading a good shoppers guide is consistently a cracking place to start when surveying the market for fridges – shoppers guides are oftentimes stuffed with a great wealth of data and raise points you conceivably might well not have thought through independently. These can include; energy usage, additional features and storage capacity amongst additional things.

Don’t choose to consistently go with the cheapest offer – very ofttimes the first price you observe on a site might well not include value added tax or home delivery costs furthermore, when you finally reach the payment stage you might be charged a great deal more than you first imagined.

When do you need it by? Not all on line shops offer double-quick delivery and if your current fridge has just broken down you possibly might well not wish to wait four weeks for your new one. So constantly find out what your estimated home delivery day will be.

Find out the return policy – fridges are a difficult item to purchase; sometimes they look fantastic in the showroom or on a web site but when you get it to your house you find it does not match your home at all. Therefore, you should always be prudent.

Over 90% Visitors Leave Your Site Forever.We all know this truth and live with it daily. Even when we promote the most successful affiliate program or highly optimized Adsense website we lost over 90% visitors everyday.

Did You ever wonder how to utilize this traffic and made money from this running away source? Typically You get your traffic from search engines, users type a few keywords and check first site which appear on search result page. If this site contain what user want maybe he buy products from this site. If not user click back button and check second (and next) sites from search listing until he found what he looking for. We all do this the same way everyday.

We can change a little this scenario and add one step between return to search page. When user it’s not satisfied with what You offer on Your page and click back button he don’t return to search result but will see another page with more offers but related to keywords he enter in search window. We all know that it’s high probability he checks this offers. If he don’t find what he looking for and press back button second time he back for search result.

The good thing is that even he don’t buy products from this second page You get money every time when user leave Your page! You loose customer for Your product but anyway You earn money. This concept it’s not new (You can see this when You visit any adult related pages) but contains two new strong points: user get keyword related ads and You get paid even user don’t buy anything from second page. I implemented this feature on many of may web pages and for my surprise I now sell more products because customers see my pages more interesting and often return.

Jacek Michalak makes a good living writing online. Find a more detailed version of this article (and also starting point for all his web pages) at this link: http://www.FairFrugal.com/

Football is a great game. Watching two teams out on the football field, offense and defense, is like watching two generals commanding their armies. So many possibilities; play books three inches thick; men the size of trucks; and the stadiums filled with people, some of whom had to wait six years to get tickets. And with all the excitement, all the suspense at that last second field goal and all the great players…

There are enough rules in this game to make you want to pull every last hair out of your head.

The typical lay person, the casual football fan and even some of the bigger fans, probably don’t know half the rules of the game. Yeah, they know the main rules, four downs to make a first down and things like that, but the more complicated rules have many fans wondering what is going on half the time. Even the refs can many times be seen standing around trying to figure out which rule of the game was broken, if any at all. And what it more than one rule was broken? How is that situation settled?

Even the rules on contact with a receiver are so fuzzy, or not enforced the same by each set of refs. Some games will go by and you’ll see a receiver get clobbered beyond the five yard mark and nothing gets called and then in another game the defender will simply brush up against his sleeve and get called for pass interference. A little consistency would be nice. Certainly that doesn’t help the situation any.

One of the most confusing rules is whether or not a receiver had possession when catching a pass before going out of bounds. Technically, he’s supposed to have both feet in bounds when he makes the catch. If he catches the ball with one foot in and then takes a step and has the other foot out, it’s no catch. But what it he’s pushed out of bounds? Would he have caught the ball with both feet in had he not been pushed? How is that situation handled?

Then of course there is the matter of actually scoring a touchdown. The football has to cross the plain of the goal line. Now, if the offensive player is on the ground when he scores, it’s pretty easy to tell if he crossed the goal line. But what if he’s on top of a pile up, four feet off the ground as he’s trying to dive in? How do you figure out if he’s crossed the plain?

Then of course there is forward motion when a running back gets tackled. If he gets hit by a 350 pound truck and gets sent hurtling five yards back, where is the ball marked? Does it get marked where the tackler hit him or where he lands? What if he trips? Can he get up and start running again? If he trips and one foot goes out of bounds, can he start running again?

So many questions and we haven’t even scratched the surface of the surface of all the rules of football. Yes, this game can really give you a headache.

Michael Russell Your Independent guide to Football

2005 Overview:

No one expected much from the Toronto Blue Jays in 2005. But surprisingly, prior to the all star break Toronto pitching managed to remain in the American League top 10 while their battling ranked 5th overall in the AL with a collective .268 team average. Unfortunately for Toronto it was all downhill from there as they slid to a final disappointing 80-82 record and fell 15 games behind the Red Sox and Yankees to end their season in 3rd place.

Toronto outfielder Vernon Wells (.269 28 97) provided most of the Blue Jays’ power numbers in 2005 with former Arizona Diamondback and newly acquired Shea Hillenbrand (.291 17 82) helping by splitting time between 1st and 3rd base. The rest of the infield produced much of the team’s offensive in 2005 including 2nd baseman Orlando Hudson (.315 10 63) and 3rd baseman turned 1st baseman Eric Hinske (.262 15 68). Starting pitcher Roy Halladay (12-4 2.41) was clearly the star of the starting pitching staff before he suffered a broken bone in his left leg in early July. And closer Miguel Batista kept the Blue Jays in the race during the first half compiling an impressive 4-2 record prior to the all star break with 15 saves. However, Batista simply wasn’t the same pitcher in the 2nd half of the year despite 16 saves. After the all star break Batista only posted a 1-6 record with a less then stellar 5.35 ERA. Starters Josh Towers (13-12 3.71), Gustavo Chacin (13-9 3.72) and Ted Lilly (10-11 5.56) helped to keep the 2005 pitching efforts admirable.

Off Season Moves:

Much to the delight of Toronto fans, management made two aggressive off season moves to upgrade their pitching staff for 2006. The first was signing free agent and former Baltimore Oriole closer B.J. Ryan (1-4 2.43 36 saves in 41 opportunities)) and the other was taking advantage of the Florida Marlins fire sale by adding starting pitcher A.J. Burnett (12-12 3.44). The Blue Jays also added offensive punch by trading pitcher Dave Bush for 1st baseman Lyle Overbay (.276 19 72) and trading away Orlando Hudson and closer Miguel Batista for slugger Troy Glaus (.258 37 97).

2006 Analysis:

The Blue Jays will jump out of the gate with a very solid pitching staff in 2006. Expect Roy Halladay, A.J. Burnett, Ted Lilly and Gustavo Chacin to form an impressive starting rotation. Burnett pitched over 200 innings in Florida last season so he will prove to be a fine addition to the Blue Jays staff. The acquisition of Oriole closer B.J. Ryan over spotty Miguel Batista will be a vast improvement in the bullpen. Troy Glaus will finally provide some much needed protection for slugger Vernon Wells. One interesting consideration will be how the Blue Jays handle juggling Hillenbrand, Eric Hinske and Troy Glaus at 3rd base. Hillenbrand and Hinske will most likely DH with leftfielder Reed Johnson (.269 8 58) and rightfielder Alex Rios (.262 10 59) rounding out the rest of the Toronto lineup. If the starting pitching can hold up, and the bats can remain productive expect the Blue Jays to keep the summer interesting in 2006.

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The newest golf clubs are much more high tech than even a few years ago. It seems easier than ever before to improve your game with a new golf club. The modern golf clubs are more lightweight and have larger sweet spots. They’re designed to help you hit more consistent shots, while allowing more room for mistakes. The old blade style (solid club head with no cavity back) golf clubs left no room for error. You had two choices, hit the golf ball perfectly or settle for a bad shot.

Does every new club you buy help to lower your score? We all wish it were that simple. Focusing solely on the invention of newer, better golf clubs can give you false hope. To explain: most of the amateur golfers out there now are expecting the golf club to fix problems with their swing. This attitude can leave you very frustrated and also help in emptying your wallet.

When the focus is on improving your game, there are many other aspects to consider. Sure, having a good set of well fitted clubs, and golf balls that perform better is helpful, but so is your training. The core to playing successfully in any sport is to have a proper routine that consists of strength, flexibility, and balance exercises, as well as consistent practice. Golf is no different.

High demands are repeatedly placed on the muscles used in the golf swing. In the normal golf swing the lower back and other core muscles are of prime importance. If your core muscles aren’t strong enough, your body will make adjustments to transfer the force. This can compromise your ability to play consistent golf.

Much can be done to improve your game with just minimal effort on a regular basis. By regularly doing exercises to strengthen and improve the flexibility of muscles, you’ll see marked improvement in your performance. While the clubs can help for the best overall results, condition the body so it’s capable of getting the most from your new clubs.

Susan Hill is a nationally recognized golf fitness trainer and Chek Golf Biomechanic. She has written for Golf Illustrated, Travel Golf, and Resort Golf among others. Her work has been featured in Self magazine and on ESPN. For more information on golf specific programs, visit www.fitnessforgolf.com.

When playing golf, there are many rules. It isn’t juat a matter of turning up to a golf course, playing a round of golf and then going home. You have to show good golf etiquette to be able to fit in with your surroundings and also to be allowed to play at the golf club.

One of the many rules of etiquette on the links is for each golfer to wear the proper golf apparel. This is one of the most important rules on the golf course. Following a strict dress code on the golf course, is something that most golf clubs and courses, even the public ones, require the golfers to do. Probably the most popular rule is the one of requesting that the golfers wear a collared shirt, although many courses also require long pants to be worn – not jeans of course – and proper golf shoes.

The primary rule of etiquette when actually hitting the links, is to show up on schedule for your tee time. It is important to be considerate of others and for you to not arrive a few minutes before tee off, still wanting to have a few practice swings on the driving range. Give yourself plenty of time, along with practice time, you will also need to find somewhere to park your car, purchase your golf balls, get changed into the correct golf apparel and collect your cart.

Cell-phones are also a big no no. Cell-phones are not part of the correct golf apparel and this should be considered before setting off on the course. They should either be left behind in your car or locker or if absolutely neccessary and needed for emergencies, should be kept in your bag, turned off.

Be sure that, when you are out on the golf course, you have a good understanding of the rules by which the other golfers want to play. Know, in advance, whether they honor the preceding holes score, for insance, by letting the golfer with the best score tee off on the next hole, or do they let whoever is ready to tee off, go first? It is possible, if you aren’t careful, ot offend strangers, if you have decided to join their group when you play, by not playing to their rules.

Along with the plaid pants, sweater vests, flat caps and other stereotypical golf apparel, golfers are also best known for their obsession with silence on the golf course. This does, however, make sense when you are concentrating into putting everything into your swing to hit a tiny ball with a long nearrow stick. Silence is a must!

So, even if you are just playing a round of golf with your friends, make sure to observe the basic rule of keeping quiet during shots and not to stand in the shooters direct line of vision.

Follow the rules, treat others on the course as you would like to be treated and have a great enjoyable game.

Simon Ashton is the founder of Golf Equipment Instruction Guides A website created to give advice on purchasing the right Golf Equipment and Instruction Guides on how best to improve your game of golf.
Golf Equipment Instruction Guides aims to be an informative, unbiased site for your daily golfing needs and news.