Hey everyone, thank you for joining me, I am Yuri Elkaim, welcome to another episode of ask Yuri. Once again before we start you can join me on FaceBook on every single day for ask Yuri live . This is where you get answer for your questions live on these parts, just type in Yuri Elkaim in FaceBook add me as your friends and stay tune for the videos . Today we will be talking about swimming, Strength training and high combining and all that stuffs. If you are not a swimmer, this is somewhat going to help your information . Alright, so here we go.

Hey Yuri, thanks for your advice and great videos coming in recently studied , some are swimming program; we swim for around 2 hours for every single morning, I was schedule to stretch before starting, but this weekend I went back to swimming into shape. I have a choice of swim season that I should be giving late, that should be strength training with light weights from low reps but I want to gain more strength for other sports I do. So, my question is, how can I swim for 2 hours, 5 days a week and still we can do strength training workouts with making myself too tired for swimming. What exercises would these and will you suggest me how to swim, on what day because lifting it for swimming is an option.

Ok, so first of all, To do light weights with high reps is never recommended to anybody from me . So, rest before disaster for any sport. If you want to be, I don’t like to give any advice anyways, I mean, if you spend time doing high reps and low weights customize when you swim, if you want to build strength, you can use low reps high weights , right? So, generally repetitions, 16 reps heavier weights building strength. So, the more strength you have more power in each sport you can develop with your swimming . So, When you are in pool focus on your endurance, if you are weight loom focus on strength, so simple is that

So, Actually I am not aware of your schedule but how could you do swimming 5 days a week and what is the day you are out . I would recommend, if you are swimming in the morning do strength training later on that day and I would say you know, above the strength training workout a week is planning . You are doing lot of activity through swimming, you are really required to do much more . So, You can do strength training workouts in the gym on Monday, Wednesday and Friday if you are doing swimming from Monday to Friday morning .

If you want you can focus on swimming specific movements, right in strength in, you are building to pull better, keep better whatever it is . We will definitely do the core strength, good leg strength to the hip lateral squats. Pulling strength, right? So you can do things like straight arm hand pull on my labs and triceps also from different exercises that you do with that specifics. But, yes I would necessary suggest you for swimming because you are not going to able to, you are not going to energy to lift heavy like Fitter U fitness program.

So, you should get in some good calories after swim, get yourself some rest for couple of hours, then you do strength training later on the day and that is not recommend. Now, after you athletes out there who are similar position whether it is swimming or whatever else, remember I would never recommend to do light weights for lot of reps, this is something that lot of runners do feel that, how many days, for injured runners and he enjoys exercises in the gym, that’s not the case. You don’t need to do lunges; I don’t know very light weights for 50 reps, no no, build strength in the gym till the muscles are strong and more powerful, so that your running stride improve and you are less susceptible to injuries, alright. Don’t lift 5 pounds, you know, you are wasting time with that. Crank up the weights 16 reps blow strength, so that you can become better runner because studies shows that stronger you are more powerful you are, the better your technique is, not only running but lot of sports as well, swimming, cycle as well. So, that’s what I recommend, right? Port up your jerks in the sport self and your weight look and focus on strength.

So, that’s probably my best answer to this question. Hopefully that’s what you are looking for and thanks for your question, remember to join me on FaceBook for ask Yuri live every single day, just type in my name and search me on FaceBook and in the mean time I will see you in the next video  

When it comes to any fitness program, the two areas that concern women are the physical aspect and the motivation. The hardest part of any HIIT program is overcoming the inertia of doing nothing. To take charge and do something about your health takes a high level of motivation, certainly. There is no rule that states you have to accept your present health or physical appearance if you need to shed pounds. But staying motivated once you’ve begun presents new challenges. Maintain your fitness motivation with the following strategies.

Working out for health and fitness is done for a variety of reasons, and this depends on the individual. The fact that one reason may overlap with another doesn’t change this fact. Our own reasons are personal and important to us -you and me. Maintaining your motivation is simpler when you don’t let yourself forget your own reasons. Try to determine why you feel compelled to do your workouts and get into better shape. Maintaining that perspective is simply called keeping your eye on the ball. This also has to do with focusing on your goals, which are a great incentive to keep going. Staying on track will be simpler when you remember to do this.

Many people find that having a partner to exercise with makes all the difference with motivation. Using the buddy system is something that can make many different activities more enjoyable. There are quite a few advantages to exercising with a person whose company you like. You are, first of all, making yourself accountable to this person when you agree to work out with her. In this situation, you don’t only let yourself down if you skip a workout, you’d be letting your friend down as well. Also, the two of you can support each other and keep the other motivated to maintain forward momentum. Sometimes the methods women use to keep up their motivation are a little unusual. Finding people at your fitness or health club who are not in the best of condition, whether male or female, and observing them is one such unusual motivational method. There are probably people there, for example, who are slightly or maybe quite a bit overweight. As you observe them, you remind yourself that this could be you. This might help your resolve, and give you an incentive to keep working out rather than returning to your couch at home.

Life being what it is, no matter what kind of schedule you set up, there will be times when something out of the blue will get in the way. When something unavoidable comes up and you can’t exercise, take it in stride. If you don’t work out one day, this isn’t a reason to beat yourself up. Keeping your outlook as upbeat as possible is the main thing to focus on. Whatever has happened is already in the past, so don’t worry about it. Letting unhappy thoughts and feelings dominate you will only make it harder to stay motivated. Don’t let anything get in the way of a positive self image.

It’s important to not let yourself fall victim to habits or practices that are unhelpful to your progress, so if you see that this is happening, make sure you do something to stop it as soon as you can. Breaking bad habits is mostly a matter of first noticing them and then devising a strategy to break them. If you fail to do that, then you are setting the stage for a very serious motivation problem. Losing your motivation can mean going back to square one, and having to start from scratch. Simply decide that you won’t allow this to happen. Fitness motivation for women is not something that’s really so hard to attain. Do some solid research or read inspirational and motivational books on the subject. If you do that, then it will arm you with techniques and strategies you can put to work to make you successful. Just keep moving towards one goal after another, and try not to move backwards.

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Every year, millions of Americans resolve to lose weight, whether on New Year’s Day, their birthdays, or just some morning when their mirror or the bathroom scale seems particularly unkind. And every year, many get frustrated and give up before they reach their goals. Contributing to this problem is a host of bad information about diet and exercise that circulates through gyms, workplaces, and over the Internet.

If you haven’t worked out in a while, pick an exercise that gets you moving without hurting yourself. Walking is a good starter. Set a goal for yourself and if you reach the goal, walk once around the block, to easily increase the goal and gradually increase both the distance and intensity. When walking takes too much time, try running, rowing or even a stationary bike. Use the Variation/Random Program that includes short burst of high intensity. These will maximize your time and your workout.

Not only aerobic exercises should be used but anaerobic exercises, or resistance training should be planned. Resistance training will give you the quickest results for weight loss. Resistance training can come in the form of machine, free weights, dumbbells, or even your own natural body weight. Doing resistance training will help burn stored fat even when you’re not exercising.

There are many ways to work out and there are many books and videos on the subject. It would not hurt to do a little research on weightlifting as most diet books tell you that you need exercise but give you very little information on the topic. If time is a matter of concern, look into high intensity cardio and strength training, where you will spend shorter time exercising but work out really hard, so be prepare to be exhausted. Normally you will start these types of exercise well into your weight loss plan as the weight loss becomes harder or if you want faster results in the shortest time possible.

Some additional weight loss tips to keep in mind. Generally exercise hard enough to fatigue the muscle and depending on your body makeup, break a good sweat. You want to keep your heart rate up so as to strengthen the muscles and the heart. Take in fewer calories than you expend. Eat smaller meals 3-5 times per day. Prepare healthy snacks that are easily available. Drink plenty of water, especially immediately prior to meals and during workouts to stay hydrated. And lastly, limit your salt, caffeine, and alcohol intake.

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Every cell in the body has a building block of protein, especially muscles. When you use muscles to the point they break down by working out, they need protein again to rebuild. Here are a couple of things you can do to add protein so that your muscles are sustained after working out.

When you exercise on a regular basis, your muscle proteins are broken down so they can again rebuild stronger. You have to replace those old proteins with new or your body can rob other areas of the body that use protein in order to get what they need. This can cause a deficiency, so it is always a priority to eat after exercising to help the body.

Some common foods that are high in protein include green leafy vegetables like spinach, chicken, fish and turkey. Certain fish such as salmon and tuna have higher concentrates of protein and are recommended over other types of fish. If eating tuna from a can it is best to get it in water rather than oil.

When eating any of these high protein foods, it is best to have them baked, broiled or grilled and never fried. Fried foods add additional fats to the system that are not required, and workouts leave the body starving. So if you were to eat fried foods after a work out, the body would consume the fats first and leave the proteins for later as they are harder to digest.

Some people work out and then drink different types of protein shakes. Some of these are not as healthy as they appear, and should be looked at closely. The protein in the shake should be at least 50% of the ingredients to be used properly by the body. If you don’t have enough protein, it will still draw it from other parts of the body to grow properly.

It is wise to remember that should you have any medications that would have a reaction by changing your diet or exercise habits, it is best to talk to a doctor prior to starting or stopping any diet or exercise routine. Therefore keeping your health first and foremost should be a priority.

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