Chicken Legs to Collosal legs

There is a school of thought that in order to build massive legs you need to do low reps,well I am here as a Mr Australia and Personal Trainer to dispel that myth!
Legs are one of the largest muscle groups in the human body and the main muscles are quadriceps’s and hamstring’s,the quads consist of four moderately large that contract to straighten the leg completely from fully or partially bent position.
The Primary muscles at the back of the thigh is the bicep femoris,which is often called the leg biceps.The primary muscle group of the buttocks is the gluteus maximum,which are called the glutes when you talk about both sides of the body,the gluet’s help’s contract to straighten the line of the legs and torso from a position when the body is completely or partially flexed at the waist.
The leg adductors,primarily the sartorius muscles,help to pull your legs together toward each other from a position in which they are partially or completely apart.The sartorius muscles is the longest single muscle group in the human body.

Training Tips
I believe the key to really getting ripped and huge legs is use of isolation and compounds exercises and high reps of between 20-40 rep range and a mix of drip set’s and superset’s.
The isolation principal consists of many’rep’flexes of each muscle group,holding the limb’s in different position’s,one of the key’s to my own success in ripping up the thigh’s has been use of peak contraction and slow continuous tension which consists of heavy weight and high rep’s for that ultimate burn.
Continuous tension and reduced rest periods involves moving the weight in a controlled manner over the full range of motion of an exercise while powerfully contracting the quads and hamstrings while you do the exercise.
This way you can develop stronger and stronger contractions in your working muscles,which eventually leads to more muscle and more detail !

Chicken and Minestrone Soup

Chicken and Minestrone Soup

2 Teaspoons of Olive Oil

I carrot Thinly Sliced

6 spring Onions Chopped

4 Celery Sticks Chopped

3 Garlic Cloves Minced

Large Can crushed Tomatoes

2 cups of chicken stock

I medium sweet potato cubed

½ tbs of oregano

¼ teaspoon of fresh ground pepper

2 x chicken breast cubed

Can on Cannelloni beans rinsed and drained

½ cup of chopped parsley

1.In a medium saucepan sauté the carrots, spring onion and garlic with olive oil until softened 5-7 minutes, stir in the tomatoes and broth, bring to boil then stir in the potatoes oregano and pepper, reduce the heat and simmer, cover until the potatoes are tender 15-20 minutes.

2. Meanwhile in a medium nonstick skillet, sauté the chicken until cooked through 8 minutes. Stir in the beans and parsley and simmer until heated through about 5 minutes.

For More recipes download the free e book at www.realfit.com.au

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Massage is for Every Body

We now offer Remedial, Relaxation and Sports Massage!

Yes that’s right so what are you waiting for!

Did you know massage have many benefits they include!

Acupressure or trigger point massage may be very beneficial in relieving back pain. After massage, EEG patterns indicate enhanced performance and alertness on mathematical computations, with the effects perhaps being mediated by decreased stress hormones.

Massage has also been shown to reduce subclinical depression.

The benefits of massage for your body
Massage stimulates the immune system by increasing blood flow and lymph drainage. It improves circulation and relieves congestion in the tissues. It stimulates the production of blood cells and promotes lymph flow which hastens the elimination of cellular wastes. It helps clear muscles of lactic and uric acid that build up during exercise and relaxes muscle hypertonicity as well as relieves muscle tension.

Benefits of massage also include improving muscle tone and delaying muscle atrophy resulting from inactivity. Deep massage can separate fascial fibres, and prevent the formation of adhesions and helps reduction of inflammation and oedema in joints and soft tissue. Massage stimulates increased proprieties and kinesthetic awareness of the body

Massage assists the body’s natural ability to heal itself. It relaxes and tones the muscles preventing injuries, increases circulation and therefore improves the delivery of oxygen and nutrients to all body cells.

One of the best benefits of massage is that it makes you feels great!

 

Contact fred@realfit.com.au or call 0433247444 by appointment only

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The 5 step process !

5 STEPS TO ACHIEVING YOUR HEALTH & FITNESS

GOALS!

 

                                                                Guaranteed Results!


PRESENTED By Fred Liberatore

 

 

Personal Coach

 

Who am I and why should you listen to me?

 

-         Fred Liberatore is living proof that the program really works

-         Age is no barrier to staying slim and feeling sexy

-         +20 years experience in the fitness Industry

-         I have been researching the best and worst over many years

-         Helping Hundreds of clients with accelerated fat loss and healthy eating

 

Step 1 Define Your Goals

 

-         Know what you want (goals)

-         Why are your goals important to you?(motivation)

-         How Committed are you?(scale 1-10)

 

 

Step 2 Your evaluation

 

-         How Committed are you?(scale 1-10)

-         Postural assessment

-         Movement and identify weak spots

-         Nutritional assessment

-         Eating plan

 

Step 3 Design Your program

 

-         How Committed are you?(scale 1-10)

-         Nutrition: the foundation of all health & fitness

-         Supplementation: to fill in the voids of your nutritional program

-         Resistance training-increase lean muscle mass and metabolism

-         Cardio vascular exercise optimize fat burning

-         Flexibility to prevent injury and promote recovery

-         Coaching knowledge support and accountability

 

Step 4 Implement the program

 

-         How Committed are you?(scale 1-10)

-         Teach you the components

-         Take action for 21 days to build these new habits into your lifestyle

-         Overcoming obstacles together through teamwork!

 

Step 5 Your 4 week assessment

 

-         How Committed are you?(scale 1-10)

-         What are your successes?

-         What are your challenges?

-         How we can continue to improve your program and results?

-         If you need more help, I’m always here for you?

So give me a call 03 95215279 or come into our studio for free consultation click here

 

 

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Best shape of your life

Did you know that media reports say that most people gain between 5 to 15 kilo’s of body fat in the winter months. According to research from the New England Journal of Medicine, the average amount is much more modest – just over a Kilo. However, even modest holiday weight gain may be cause for concern: A study by the National Institutes of Health found that this seasonal weight gain – even just a pound – is usually not lost after the holidays; it simply adds to the “weight creep” that sneaks up on us as we get older.

Whether the weight gain is a Kilo or Kilo’s, did you ever ask yourself why does winter weight gain happen at all?

As a personal trainer and fitness coach here are some common answers I’ve heard:

  • “I’m too busy over the holidays with family to hit the gym as often as usual.”
  • “I’m more stressed over the winter, and the food is there, so I eat more.”
  •  “No one can tell me not to enjoy myself over the winter, so I’m just going to eat whatever I want.”
  • I will start in The New Year I promise scoffing at that Cheese cake.

These answers all have a few things in common.

First, they assume that it’s an either/or proposition: You can either get in better shape or enjoy yourself, but not both. Stated in reverse: You can either deprive yourself of holiday enjoyments or gain weight, but it has to be one or the other. The truth is, “either/or thinking” is a very limiting form of thought.

Second, these are all excuses or rationalisations. “I’m too busy” for example, is always an excuse, because I have never known someone who was too busy to make time for his or her highest life priorities. The problem then, is not lack of time, but that most people do not make exercise or eating healthy a priority. We all have the same amount of time – 1440 Minutes a day – but the way people prioritise the use of time is the difference between success and mediocrity. And remember, words mean little. Actions reveal a person’s true priorities.

Third, none of these are the real reasons most people gain weight over winter to begin with. The real reason is because an intention was never set for the opposite: To get in BETTER shape heading towards the spring/summer season.

Most people set a “goal” to get in worse shape over winter!

It’s not consciously set, of course, as few people would intentionally set out to gain fat. They simply do it by default. In their minds, they accept that it must be just about impossible to stay in shape with everything going on over the winter season, so why bother?

Once the decision has been made, then the rationalising (“rationing lies”) continues:

  • “Why should I deprive myself?”
  • “Family is more important”
  • “Worrying about diet and exercise during the holidays is neurotic”
  • “I don’t care if I gain a few pounds, I’m going to enjoy myself anyway”
  • “It’s only these two or three weeks that I let myself go wild”
  • “I’ll start the first week in spring/summer and lose the weight then.”

As a result of this “negative goal-setting,” they expect to work out less, eat more and gain a few pounds, and they don’t seem to even consider alternatives.

But what would happen if you set an intention and a goal to get in better shape ?

What would happen if you decided that it was not an all or nothing proposition and that you could enjoy the holidays and all it has to offer and get in better shape at the same time?

And what if you decided that your health and your body were the highest priorities in your life, because you realized that can’t enjoy anything else in life, including family or holidays, if you don’t have your health? And Family would give you the support you need.

Here’s what would happen: You would get in phenomenal shape!

Believe me when I say that I’m not all that different from you just because I’m a bodybuilder and fitness professional. I have many of the same problems, concerns and struggles as you do. Although today I always get in better shape between Christmas and New Year’s, that’s a result of a conscious choice, a close examination of my old belief systems and a lot of action.

I am a bit of a traveller and off to Hawaii for a 10 day Cruise around the Islands. I have a firm belief that when I travelle my workouts and nutrition would not suffer.

I challenge myself when I travel I say Why even settle for maintaining? Why not challenge myself to improve while I’m travelling?” The answer:

There is no reason, there are only excuses.

So I set a challenge for myself: To come back from every trip in better shape than when I left in 2012.

And I will actually find myself training harder than usual!

No matter where I was training – it could even be some “dungeon” of a gym in the middle of nowhere – it didn’t matter because my mind was focused on improving and looking better when I came home than when I left. I had a goal!

What do you think happened? It’s not hard to guess: I always came home in better shape than when I left.
Since then, my “travel challenge” has become somewhat of a ritual in my life. When I’m away from my “home-base” it becomes a “fitness road trip.” In fact, this experience is what led me to my “holiday fitness challenge.”

Like many people, I travel over the holidays, so I’m automatically in “travel challenge” mode. But with the additional temptations and busyness that the holidays bring on top of the usual travel stresses, I saw fit to declare a new challenge: “The Return in Better shape Challenge.” The difference was that for my “better shape challenge,” I pledged to not only to return home in better shape than when I left, but to enjoy the holidays to the fullest at the same time.

People who think I “deprive” myself to look the way I do would be shocked: I eat some damn good food over the holidays including my mom’s famous Lasagne. The difference is, every other meal stays right on schedule and I work out hard and consistently over the holidays; I don’t let everything fall apart just because ‘tis the season.’ In fact, I work out HARDER over the holidays!

The idea that you can either enjoy the holidays or stay in shape – but not both – is damaging and limiting. It hurts your social life, your emotional life and your physical life. Life is not an either or proposition; it’s a matter of balance. Success does not mean going to extremes. Success can be a simple matter of re-examining your beliefs, rearranging your priorities, setting goals, changing the questions you ask yourself, re-evaluating your expectations and acting in accordance with all of the above.

Your expectations will become your reality.

What are you expecting this  season? Are you expecting to be in better shape after holiday parties, celebrations, banquets, dinners, and desserts? If not, then why not? What’s preventing you from enjoying all of the above and still getting in better shape? Do you have a limiting belief which dictates that it’s one or the other? Could it be that you never set a goal, intention or expectation to do it? Could it be that you’re rationalizing or making excuses? If so, then I challenge you to change it this year.

I CHALLENGE YOU TO BE IN BETTER SHAPE THAN YOU ARE TODAY! I CHALLENGE YOU TO BE FITTER, HEALTHIER, LEANER AND MORE MUSCULAR!

Why not see how much you can improve your physique over the holidays, without depriving yourself of any holiday enjoyments or festivities? Just step up your expectations. Step up your standards. Step up your nutrition. Step up your training. Step up your action. Step up to the “holiday fitness challenge” the minute you finish reading this, and then just see what happens!

3 things scare me the most !

Well, there are only 3 things that scare me in this world – speeding fines, Keeping the Toilet seat up, and unwanted FAT around my midsection.

So I need to get this situation under control or I’m going to freak right out. It’s everywhere and it’s making me anxious and paranoid. Just kidding around:)

Let’s address the most common cause for people out there, and it’s the simplest one to start with — they are overweight, period. They eat too much junk, in way too big of portions, and don’t exercise enough.

In 20 years in the game, I can tell you this with absolute certainty — there is no one, universal “right” way for everyone, everywhere. There are no simple answers and cookie-cutting approach only works in the cookie making business.

Because trust me, in the real world beyond research and theory, I’ve seen various “plans” yield outstanding results just look at our Muscle Up challengers click here .

So if you are planning for a 6 pack  and some intense training to get the job done, well that changes the ball game entirely. Exercise, specifically strength training, changes your internal physiology for up to 48-72 hours after the session (assuming you are lifting more intensely than Mr Puniverse.
I believe in strength training to boost the basic metabolic rate.

Now, onto more specifics — foods or lifestyle choices that lead to fat accumulation specifically around the midsection:

1. Two of the most abundant compounds in the average, modern Australian diet are two of the worst compounds for body composition enhancement AND overall health — concentrated fructose and trans-fats. Both of these compounds have been researched and proven to be linked to many of our most troublesome diseases, and for this question’s purposes, have been linked directly to insulin resistance and abdominal obesity.

In practical terms, “you gotta cut the crap”. Try to reduce Trans fats (coming mostly from packaged/refined snack foods, anything with hydrogenated oil, margarine, fried foods, etc.). Also cut out concentrated sources of fructose: high fructose corn syrup, sugar (which is technically one molecule of glucose plus one molecule of fructose), fruit juice and dried fruits, and B.S. foods that are marketed as “health” foods and better than sugar but contain just as much, if not more fructose, than table sugar (ie  nectar, honey, etc.). Fructose should be consumed in much smaller amounts than in the average Australian diet, and in the way in which Mother Nature intended — via seasonal whole fruit.

If you stick to this first principle alone, that should take care of about 90% of the problem. Almost everything else related to belly fat accumulation can be related to the hormone cortisol. And while a necessary and integral part of normal functioning, problems (including that damn belly fat) can arise with chronic overproduction.

2. Stress. Modern living and corporate/business/financial pressure have us all way more wound up than we should be. I’m not one of these whacked out trainers that’s gonna tell you to quit your job and come contemplate the meaning of life with me in the mountains. You just have to try as much as you can to find ways to reduce stress a little bit — intense strength training is a physical stress, but also can be an emotional release, and has a calming effect on the body upon completion;
3. Stress response to foods.
There are many of us that have allergies, or at least are sensitive, to specific food compounds. Some specific ones that come to mind are gluten (the protein in wheat, rye, barley) and lactose (the sugar in milk). If you have a full-blown allergy, you’ll know it — digestive distress. But many of us have a sensitivity that goes undiagnosed, and can lead to lethargy, water retention, and of course cortisol elevation and fat accumulation. If you suspect this, try cutting out things like gluten and lactose for a few weeks and see how your body responds.

4. Besides storing excess calories, one of the physiological purposes for excess body fat is to serve as a storage site for toxins. Take in a lot of toxins through the environment or through foods, and you have an additional reason to store belly fat. How can you reduce toxin exposure? You can buy organic produce (regular produce is often sprayed with pesticides that act as toxins in our body). You can cut back on alcohol, which the body treats as a toxin. You can reduce your consumption of packaged foods — I can’t help but think that all of those chemicals, preservatives, and artificial sweeteners are somewhat perceived as toxins in the body. And finally, eat more detoxifying foods (and not some B.S. detox plan designed to sell you 100 different supplements). I just mean real foods that naturally serve as detoxifiers — ie organic vegetables.

5. Yes being Italian I do love my espresso, but the research is quite clear that caffeine can elevate cortisol levels. Moderate amounts should not have any detrimental effects on body composition (and can actually assist in the fat loss process by increasing lipolysis and acting as a thermogenic aid), but if you are eating like crap, not getting quality energy from real food, and just using caffeine and fake energy to compensate (ie drinking a pot of coffee a day, plus 5 red bulls, and 10 diet drink’s), we’ll you can see where that might lead to problems. And if you are just using coffee as a vessel for sugar and cream, you don’t really like coffee that much (you like sugar and cream).

6. Now I know some of you are thinking, this guy is crazy. I’m not cutting out all of that. I have to live my life. I get it. But my philosophy has always been to present the absolute ideal scenario, just so I don’t underestimate anyone’s ability or desire to “take things 100% all the way”. In reality, its up to you to find your own compromises. What has worked well for most of our challengers is to get them to follow the 85% rule. Follow the ideal path 85% of the time, and 15% of the time do whatever you want. If you do that, you will do just fine. Imagine what cutting out all sugar 85% of the time could do for your body and health?

Here is the thing. Strength training is a unique stress on the body, it creates huge cellular damage and resulting repair demands, along with depleting muscle glycogen stores.
You get no muscle growth, the breaking down of lean muscle tissue as a fuel, and cortisol elevation leading to fat accumulation around the midsection — guys and gals who are consistently training hard, following the low-carb trend, “thinking” they are doing everything right, are pretty lean everywhere else, but have that nice layer of flab hanging over their belt line.

Insulin is a misunderstood hormone these days in the low-carb Era. No hormone your body produces naturally is inherently bad, it just needs to be controlled. Chronic elevation or overproduction can of course lead to fat gain. But in the right amounts and situations (ie following an intense workout where insulin sensitivity is high) it can be a good thing (anabolic, anti-catabolic, leading to increased lean muscle, elevated metabolic rate, which in turn leads to more fat burning at rest).

If this resonates with you, my best advice is (I know it sounds crazy, but reread above) — add some non-fructose, non-gluten containing carbs back into your diet (ie  sweet potatoes, rice) to REDUCE belly fat. At the very least, start with a small amount in the post-workout window (0-45 min post training). Keep your protein:carb ratio around 1:1 (if you have 30g of protein go with 30g starchy carbs).

What is Ionized water ?

What is IONIZED WATER?

Ionized Water is the product of mild electrolysis which takes place in the ionized water unit. The production of ionized water, its properties, and how it works in the human body are described in the next section. Ionized water is treated tap water that has not only been filtered, but has also been reformed in that it provides reduced water with a large mass of electrons that can be donated to active oxygen in the body to block the oxidation of normal cells.

 THE IONIZED WATER UNIT

Tap water: What it is and isn’t

Normal tap water, for example, with a pH of 7 is approximately neutral on the pH scale of 0 to 14. When measured with an ORP (oxidation potential) meter its redox potential is approximately +400 to +500 mV. Because it has a positive redox potential, it is apt to acquire electrons and oxidize other molecules. Reduced Ionized Water, on the other hand, has a negative redox potential of approximately -250 to -350 mV. This means it has a large mass of electrons ready to donate to electron-thieving active oxygen.

Before discussing the properties of Ionized Water further, let’s take a look at what happens inside an Ionized Water producing unit.

How an IONIZED WATER Unit works

The Ionized water unit, slightly taller and thicker than a large dictionary on end, is an electrical appliance connected to your kitchen water supply to perform electrolysis on tap water before you drink it or use it in the kitchen for cooking or cleaning.

A special attachment re-directs tap water out of the faucet through a plastic hose into the Ionized Water unit. Inside the Ionized Water unit, the water is first filtered through activated charcoal. Next, the filtered water passes into an electrolysis chamber equipped with a platinum-coated titanium electrode where electrolysis takes place.

Cations, positive ions, gather at the negative electrodes to create cathodic water (reduced water). Anions, negatively charged ions, gather at the positive electrode to make anodic water (oxidized water).

Through electrolysis, reduced water not only gains an excess amount of electrons (e-), but the cluster of H 2O seem to be reduced in size from about 10 to 13 molecules per cluster to 5 to 6 molecules per cluster.

The reduced water comes out of the faucet, and the oxidized water comes out of a separate hose leading into the sink. You can use the reduced water for drinking or cooking. The oxidation potential of the oxidized water makes it a good sterilizing agent, ideal for washing hands, cleaning food or kitchen utensils, and treating minor wounds.

What the IONIZED WATER Unit Produces

Redox potential comparison

After electrolysis of the water inside the Ionized Water unit, reduced water comes out of the cathodic side and oxidized water comes out of the anodic side. Compare these measurements of these three types of water: tap water before electrolysis, the reduced water, and the oxidized water.

 

Redox potential, not pH, is the crucial factor

Traditionally we have judged the properties of water from the standpoint of pH, in other words whether water is acidic or alkaline. According to Dr. Yoshiaki Matsuo PhD., the inventor of the Ionized Water unit, “In my opinion, redox potential is more important than pH. The importance of pH is over emphasized. For example, the average pH of blood is 7.4 and acidosis or alkalosis are defined according to deviation within the range of 7.4 +- 0.005. But nothing has been discussed about ORP, or oxidation-reduction potential.

The pH of tap water is about pH 7, or neutral. When tap water is electrolyzed into Ionized Water, its reduced water has a pH of about 9 and the oxidized water a pH of about 4. Even if you make alkaline water of pH 9 by adding sodium hydroxide or make acidic water of pH 3 by adding hydrogen chloride, you will find very little change in the ORP values of the two waters. On the other hand, when you divide tap water with electrolysis you can see the ORP fluctuate by as much as +- 1,000 mV. By electrolysis we can obtain reduced water with negative potential that is good for the body.

USING IONIZED WATER

What IONIZED WATER Does

The Ionized water unit produces two kinds of water with different redox potentials, one with a high reduction potential and the other with a high oxidation potential.

Reduced Water

When taken internally, the reduced Ionized Water with its redox potential of -250 to -350 mV readily donates its electrons to oddball oxygen radicals and blocks the interaction of the active oxygen with normal molecules.

A biological molecule (BM) remains intact and undamaged.

Undamaged biological molecules are less susceptible to infection and disease. Ionized Water gives up an extra electron and reduces the active oxygen (AO), thus rendering it harmless. The AO is reduced without damaging surrounding biological molecules. Substances which have the ability to counteract active oxygen by supplying electrons are called scavengers. Reduced water, therefore, can be called scavenging water.

When taken internally, the effects of reduced water are immediate. Ionized Water inhibits excessive fermentation in the digestive tract by reducing indirectly metabolites such as hydrogen sulfide, ammonia, histamines, indoles, phenols and scatoles, resulting in a cleaner stool within days after reduced water is taken on a regular basis. In 1965, the Ministry of Welfare of Japan announced that reduced water obtained from electrolysis can prevent abnormal fermentation of intestinal microbes.

Oxidized Water

Oxidized water with its redox potential of +700 to +800 mV is an oxidizing agent that can withdraw electrons from bacteria and kill them. The oxidized water from the Ionized Water unit can be used to clean hands, kitchen utensils, fresh vegetables and fruits, and to sterilize cutting boards and minor wounds. Tests have shown that oxidized water can be used effectively to treat athlete’s foot, minor burns, insect bites, scratches, and so on.

Dr. Yoshiaki Matsuo, Vice Director of the Water Institute of Japan, has developed another apparatus capable of producing hyperoxidized water with a redox potential of +1,050 mV or more, and a pH lower than 2.7. Tests have shown that this hyper oxidized water can quickly destroy MRSA (Methecillin Resistant Staphylococcus Aureus).

Although hyperoxidized water is a powerful sterilizing agent, it won’t harm the skin. In fact, it can be used to heal. Hyperoxidized water has proven effective in Japanese hospitals in the treatment of bedsores and operative wounds with complicated infections.

But perhaps the most exciting future application of hyperoxidized water is in the field of agriculture where it has been used effectively on plants to kill fungi and other plant diseases. Hyperoxidized water is non-toxic, so agricultural workers can apply it without wearing special protective equipment because there is no danger of skin or respiratory damage. An added benefit of using hyperoxidized water to spray plants is that there is no danger to the environment caused by the accumulation of toxic chemicals in the ground.

Ionized Water superior to antioxidant diet

Today we read much about correct dieting principles and paying attention to what we eat in order to stay healthy. This is a sensible practice, but it is surprising that many of us don’t realize that the bulk of what eat is composed of water. Vegetables and fruits are 90% water; fish and meat are about 70% water as well.

Even advocates of the importance of vitamin C in diet staples have to admit that its potency, namely, the redox potential of this important vitamin, rapidly diminishes with age and preparation for the dining table. Carbohydrates, the main consistent of vegetables and fruit, has a molecular weight of 180 whereas water has a much lower molecular weight of 18.

Ionized Water, with its low molecular weight and high reduction potential, makes it a superior scavenging agent of active oxygen. But electrolysis inside the Ionized Water unit not only charges the reduced water with electrons, it also reduces the size of reduced water molecule clusters.

NMR (Nuclear Magnetic Resonance) analysis reveals that tap water and well water consists of clusters of 10 to 13 H2 0 molecules. Electrolysis of water in the Ionized Water unit reduces these clusters to about half their normal size — 5 to 6 water molecules per cluster.

As the graph shows, the NMR signal that measures cluster size by line width at half-amplitude shows 65 Hz for reduced water and 133 Hz for tap water, revealing that the reduced water clusters are approximately half the size of tap water clusters.

 

 

 

This is why Ionized Water is more readily absorbed by the body than untreated tap water. Ionized Water quickly permeates the body and blocks the oxidation of biological molecules by donating its abundant electrons to active oxygen, enabling biological molecules to replace themselves naturally without damage caused by oxidation that can cause diseases.

SUMMARY AND CONCLUSIONS Upstream and downstream theory

Prevent disease at the source

According to Dr. Hidemitsu Hayashi, Director of the Water Institute of Japan, “To eliminate the pollutants in a large stream that is contaminated at its source, we must work on the problems upstream at the headwaters — the source of the pollution — not downstream where we can only try to treat the evidence of damage caused by the pollution. Ionized Water’s contribution to preventive medicine is essentially upstream treatment.”

Upstream

According to our model, we consider the digestive tract upstream where we intake water and food. Although many people today in developed countries are growing more skeptical about what they eat, they tend to concentrate more on what the food contains rather than the metabolized products of foods in the digestive tract.

Upstream

For example, consider the typical balanced diet of meat and vegetables. Meat protein is metabolized into amines while nitrates from fertilizers used to grow vegetables metabolize into nitrites in the digestive tract. These amines and nitrites combine to form nitrosamine, a recognized carcinogen.

We’ve already discussed that odoriferous feces are evidence of excessive fermentation in the digestive tract, so reduced water performs a very important function upstream in the digestive tract by reducing this excessive fermentation as evidenced by cleaner stools within days of starting a steady regimen of reduced water.

Downstream


Downstream from the digestive tract, starting at the liver, reduced water quickly enters the liver and other organs due to, first, its lower molecular weight, and, secondly, the size of its clusters. At tissue sites throughout the body, reduced water with its safe, yet potent reduction potential readily donates its passenger electrons freely to active oxygen and neutralizes them so they cannot damage the molecules of healthy cells. Normal cells are protected from the electron thievery of active oxygen and allowed to grow, mature, function and regenerate without interference from rogue, oddball oxygen radicals which tend to steal the electrons from the molecules of normal, healthy biological molecules.

The water boom

We are now in the midst of a water boom. In Japan and other countries consumers are buying various kinds of bottled and canned water even though water is one of our most abundant vital resources. Research data reveals that mineral waters have an ORP of +200 mV, slightly lower than the +400 mV measured for ordinary tap water. We can say that at least mineral water is marginally better than tap water from the viewpoint of ORP. Compared to any processed water for sale, however, Ionized Water with its reduction potential of -250 to -300 mV is beyond comparison due to its ability to scavenge active oxygen radicals.

To Learn more about the amazing Benefits of Alkaline Water contact us www.realfit.com.au or call 03 9521 5279 or 0433247444

In Health & Fitness

Fred Liberatore

How Ionised Water is Superior to Sports Drinks

As an athlete I often get asked “what is the best source of hydration for playing sports and working out is” People seem to believe its leading sports drink. They are lead to believe that it’s filled with electrolytes which are lost through sweat, enhances performance and is more hydrating than water.

Yes granted, hydration is key to athletic performance and electrolytes are needed by the body. Electrolytes are ionic solutions that maintain fluid balance in people’s cells and are essential for muscle function, blood pressure regulation and other bodily processes. Electrolytes are lost through perspiration, and include the minerals potassium, magnesium, calcium, sodium, phosphorous and chloride.

Here are a few more reasons why Ionized water is superior to all sports drinks:

1. Did you know that Sports drinks are acidic and have a positive ORP, while ionized water is alkaline and negatively charged

The truth is, the leading sports drink has a pH level of only 2.95, making it MORE ACIDIC than Red Bull and Diet Coke! In fact, according to a study published by “Nutrition Research” in 2008, enamel and root surfaces of teeth were MOST DAMAGED by Gatorade as opposed to some energy drinks, Coca-Cola and apple juice. When you consume acidic foods and drinks, your body leeches alkaline minerals from the body to neutralize them; particularly calcium from bones and magnesium from muscles–two of the most easily and frequently injured areas of an athlete’s body! Thus, drinking sports drinks may actually weaken the body and make it more prone to injury!

In addition, the leading sports drink has a positive Oxygen Reduction Potential (ORP) of 318, which means it contains free radicals which actually DESTROY cells! On the contrary, Ionised Water can produce alkaline pH levels of anywhere from 8-12 (9.5 is optimal for drinking), with negative ORP levels between -150 and -1250 meaning it contains ANTI-oxidants which combat free radicals.

2. Did you know that Sports drinks contain calories and carbohydrates, artificial flavours, colours and sweeteners, ionized water is all natural

The ingredients of the leading sports drink include 94% filtered water, artificial flavours, colours and sweeteners, and not a drop of fruit juice. According to the Heart Association, women should not consume more than 24 g of sugar per day, and men are recommended not to exceed 36 g daily. However, a 16 oz. bottle of the leading sports drink contains a wopping28 g of sugar. Whereas water is a natural thirst quencher that is free of sugar and calories. But don’t reach for bottled water instead! Most bottled waters are almost as acidic, oxidizing, and many come in plastic-leeching bottles which can contaminate the water within with toxins. Ionised water filters out toxins while leaving all minerals in and is all-natural.

At Real Fit we recommend filling BPA Free Bottles with Ionized for hydrating at the gym, sporting events, and on-the-go.We only carry quality products because there are no substitutes when it comes to your health. Each of our water ionizers excel in performance and offer exceptional value in a quality product. For more information about the machines.

3. Sports drinks actually dehydrate, while ionized water is six times more hydrating than conventional water

According to the leading sports drink’s own web site it, “stimulates thirst so athletes will ingest an adequate amount of fluid and electrolytes to stay better well-hydrated compared to when using beverages without electrolytes, particularly sodium.” It is a scientific fact that by the time you feel thirsty you are already dehydrated, and that acidic foods and drinks are dehydrating to the body. Therefore, what the makers of the leading sports drink do is actually dehydrate you so that you’ll drink more of their product! In contrast, Ionized water is micro clustered which makes it up to six times more hydrating than any other liquid including traditional water because it penetrates cells deeper to hydrate and flush out toxins.

In addition, a rag soaked in high alkaline Ionized water may be applied topically to sore muscles and joints to temporary alleviate pain and inflammation and help recover from workouts and injuries quicker, making it ideal for athletes. Can your sports drink do that?

Water ionizers have been used for decades in Japan, Korea and Russia but are still gaining popularity in Australia. Water ionizers are endorsed by professional athletes, scientists, Presenters and Fitness ambassador’s like me around the world.

So if your goal improvement is in health why not start with the things that make the biggest difference?

After all you are approx 70% water and every function in your body depends on it. So the type of water you drink is as important as the amount you drink when trying to achieve optimal health.

Put simply water is the second most important ingredient to your existence after breathing, yet very Few of understand how much what we drink effects our health.

Here at Real Fit we have selected and tested the best Ionized water in the World the Chanson We only carry quality products because there are no substitutes when it comes to your health. For more information please visit our website Realfit.com.au or call us here at the studio on 03 95215279.

Yours in Health & Happiness

Fred Liberatore

 

Unbeatable Oats to start the day !

Did you know that Oats have been used since the Roman empire and compared to other grains,oats have a short recorded history.

Whole oats are available at natural food stores and supermarket and they provide the best range of essential nutrient’s such as calcium-oats are the best grain source of the main mineral calcium and in combination with the excellent supply of the minerals phosphorus and silicon,oats can be considered the best grain for maintenance and development of strong bones,teeth and heart muscles as well as promoting health nervous system.

  Whole oats are an excellent source of B group vitamins especially B1 and Inositol.Whole and rolled oats are one of the richest source of Inositol and this can be most beneficial for proper metabolism of fat,reduction of blood cholesterol levels,prevents hardening of the arteries and is essential for brain cell nutrition and treatment of constipation,baldness and heart disease.

Did you know that Oats are the second best grain-source of primary protein,they supply near 14% complete protein,so regular use of oats for breakfast will ensure you start the day with a good source of minerals calcium,phosphorus,silicon and sodium all contribute to promote healthy bone formation and they protect against a build up of organic and toxic elements within the blood stream and bone structure of the body.

Chest of champions !

Your gym is probably filled with guys who claim to know everything about chest training,you know the ones that boast about their bench press totals and critique others on their form.

Best Training approach

For chest growth and development don’t just focus on the Bench Press,You have to work chest from every direction-do everything from Pressing  to Dips and to pullovers and throw in incline’s.I believe to grow your muscles you really have to break it down,and that mean’s shorter rest periods,exhausting the muscle and sometimes going with higher reps to failure.

   I wouldn’t recommend just trying to bench more:that’s just not productive,Feeling the contraction is more important for me that pressing the weight,In my time I have seen a lot of guys who can bench a lot of weight but have weak looking chest.Angle work is very important.Inclines presses are my favourite exercise-why ?because I can actually see the pump develop !

   Train it on it’s own

Yes you can pair chest with any number of body parts for example many lifters match it with triceps,but my suggestion is to train it on it’s own.

Best detailed exercise for chest

I like to give my client’s a flat bench fly-It’s a great exercise to shape the outer section of the pecs,when performed correctly.It also stretches and helps deepen the chest and give you a great tension thus bringing out the striations.

  Ideal Number of working set’s in a chest workout and favourite day to train chest

I personally think you need to do no less than  12 and you can even go up to 15,you should experiment to see how many set’s work for you,but I wouldn’t recommend falling below 12 sets.Monday is the most popular day’s to train chest

The Biggest Mistake

The number one mistake i see people to is that they lack consistency,so you need to make sure you’re not skipping workouts or going more than a week maximum between chest workouts,obviously the other Mistake’s are no control,poor technique  and lifting with your ego rather than choosing a weight based on reality !

 

 

 

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