Traveling Europe by train is perhaps one of the most engaging ways to take a vacation or holiday. From fascinating mountain peaks to meandering rivers of pristine waters to lush, green landscapes, your journey by train takes you to sites that you will never want to leave except for the knowledge that each leg of the journey continues the experience. As the scenery sweeps past you in its amazing splendor, the power of the train and of the journey itself energizes you to a new level of awareness.

As if this experience of viewing the wonder of nature isn’t enough, each time you stop to visit one of the fascinating cities on the itinerary, you will get another eyeful of attractive architecture, intriguing historical monuments, and charming scenery. From castles to churches to political buildings to monuments to village homes, the sights you see will make your time go by so quickly that you will find yourself wishing you had booked a longer train journey.

An earful of stimulating dialogue goes along with everything you see showcasing historical facts and detailing interesting trivia. You’ll also get a mouthful of savory cuisine at meal times that lingers not only on the tip of your tongue but also in the inner recesses of your memories. If the sights and sounds don’t lure you to come back again, surely the delightful aromas wafting through each town will entice you to return by rail again.

The European train network is amazing in its extensiveness that allows it to cover more than twenty gorgeous countries and over five hundred exciting cities. Just think of all of the fun you can have taking one train vacation after another throughout the years. From short jaunts to longer ones and luxury train travel to budget trips, traveling Europe by train is the best way to go.

Booking Train Travel

Booking train travel is one of the simplest parts of this grand adventure. All you need to know is where you would like to go, how long you would like to travel Europe by train, and how you are going to pay for this magnificent journey through some of the most wonderful cities and landscape in the world.

You even get to pick whether you will sleep on the train indulging in the soft comfort of a luxurious stateroom or step off to the delightful accommodations at an elegant European hotel. If you elect to sleep on the train, you will get the pleasure of waking up in a completely new location. The entire journey is planned for you according to the specific train travel you select. Guided tours provide a mix of pleasure, fascination, camaraderie, and education all in one exciting package.

The length of the average train tour typically falls somewhere between seven and eleven days. However, a number of lengthier jaunts ranging form 2 to 4 weeks are available for the true train aficionado. Plus, for those high-powered individuals who simply can’t pull themselves away for longer than two to four days, a number of adventurous train journeys are accessible throughout the year. Shorter train journeys will be less expensive and therefore more affordable to the budget. However, for the true train lover, several shorter train trips throughout the year might be more rewarding than a single longer rail journey.

Frommer’s Travel Guides
Frommer’s travel guides offer an easy, user friendly method for selecting your first, second, or one in a long line of many train travel packages. You can search this comprehensive guide by location or area such as Western Europe, Eastern Europe, South Eastern Europe, etc. Plus, Frommer’s travel guides break it all down into cultural events, attractions, restaurants, and a whole lot more. Whatever you are looking for by way of information for your train package, you can find it here.

In addition to highlights of European locations, you can peruse through articles, tips, and facts concerning just about anything you want to know about train travel. Frommer’s travel guides offer tips on finding travel companions to share the fun with, bargain train packages to help the budget, the best spas to dip your toes into, the most scenic outlooks to take your camera to, the latest travel tips to keep you healthy, as well as an entire plethora of useful information.

Popular Combination Train Packages

While the sheer number of available train travel packages is staggering, some combinations of stops have become quite popular. If you look at the destinations includes, you will understand why. In particular, rail packages to the following spots are often booked in advance or to full capacity: Many combination trips that include several destinations have special tours designed specifically for those cities. Some of the more popular ones include the following: London, Paris, and Amsterdam; London, Paris, and Nice; Madrid, Cordoba, and Seville; Rome, Paris, and London; Florence and Rome; and Venice, Florence, and Rome.

Many train tours focus on a specific area of a country. Both the Classic European Tour and the Central European Tour do this. These are great tours for travelers who can’t quite pinpoint the places they want to see and experience.

Why a Train?

Trains have a fascinating history of their own. Train travel is exciting with the sun dipping below the horizon that greets you from your window. Plus, panoramic landscapes filled with wildlife and lush flora present colorful displays that will keep you from nodding off. If you don’t believe it, take a train journey and discover the joy of the rails for yourself.

There are so many different types of dog training schools that are out there, available to all of you that are proud owners of a dog. It is very important for everyone to remember that taking the time out to find the best dog training school for your dog, is so very important and can make all of the difference in the world when it comes to how successfully your dog ends up being trained. Every single dog is totally different, some of them might start to catch on very, very quickly while others could probably take quite a bit longer. It does not matter as to which speed your dog successfully gets trained, what matters the most is, did you get your moneys worth from the dog training school that you paid good money for, in hopes of receiving a well behaved dog. Just because a dog training school is not the most expensive one out there, it truly does not by any means, mean that it is not a reputable, good quality and most efficient dog training school.

Finding the best dog training school in your area would probably be easiest by just getting online, right from your home computer system, and doing the research on all of the many different dog training schools in your surrounding area, that you might be interested in paying for them to properly and most efficiently train your dog. It is up to you to find the very best dog training school in your area, for your special dog, which is why taking some time out to do a little research is of great importance and will help you to successfully find the best dog training school for your little friend, of which you will be so very proud of once this is all said and done. Dogs can be fabulous animals, however, there are unfortunately so many other dogs out there that have not received any type of dog training by anyone and they are about as misbehaved as misbehaved comes, which is what no owner wants to ever have to deal with.
Getting your dog properly trained at a very reputable but affordable dog training school will totally change how your dog and you and your family all get along. Things will be much more peaceful with a fun loving, well trained dog on your hands. This dog could really be around for a very long time too, so keep that in mind when you are putting off getting them efficiently trained at a professional dog training school. Talk to your local vet and see if they can provide you with any helpful information regarding a dog training school for your dog, in or close to the town that you live in. It will totally impress you and when you have seen it all you will then have the chance to show off your dog to everyone else that you know, they will so be very impressed by the dedication that you put forth in order to have a well trained dog for your home.

Strength training is required to help develop a “base” from which an athlete can build upon and become faster. Strength is required before power training and it helps to lay the foundation for overall body conditioning. I have found that strength is the single most dominant factor in predicting and also improving speed. It is not the only factor but it is definitely the main one that can bring about the most significant results.

If you have not performed a regular strength training program before then you need to participate in a general total body program as this will lay the foundation for a more advanced speed program. This article assumes that you have already been involved in a strength training program and are ready to expand into the specifics of training for blazing speed.

There are various types of strength which will help you to understand how to specifically train for your sport of tennis.

Strength-endurance refers to the athlete being able to exert strength over and over many times. If an athlete lacks the ability to continually exert this strength then they will become slower in reacting to a certain situation. The best way to work on strength endurance is by performing circuit training.

Maximum strength refers to being able to exert the maximum force possible in a single contraction or movement. It is this type of strength that plays a significant role in developing that “explosive” component of speed. An athlete can work on this maximum strength by conducting a strength training program.

Elastic strength is a third type which refers to the athlete having the ability to overcome a significant force or resistance with a fast contraction. How does this relate to speed? Well, think about how soccer has become more physical or football with the known amount of sheer strength required to push away from a defender. This can help the athlete to become faster in their response to a situation and get a jump on their opponent. This contributes to an athlete being fast and responsive to a certain situation. An athlete can work on developing elastic strength by working with medicine ball, performing various weight training exercises and a series of plyometric exercises.

Precautions for strength training include conducting a complete “needs analysis” for each individual, avoiding excessive loads on the body, avoiding over training (leads to overuse injuries)and avoiding training errors and using poor technique. Be sure to follow all guidelines and train with a partner if possible (for motivation and for spotting)

Principles of Training include the following: Frequency is how often you workout, intensity is how hard you work out or the effort you put into your work. This is expressed as a percentage of 1RM (maximum repetition). Time is how long you work out for(e.g. 45 minutes).Progression refers to a gradual increase in repetitions, sets, or resistance that allows for adaptational changes. Specificity is about training the body part or system specific to those used in your sport.

If you have access to a gym facility then you can develop a strength training program utilizing the equipment available.For those coaches or athletes who do not have access to a gym, you can design a program using a combination of the exercises included using an athlete’s own body weight for resistance.

Make sure that you include a variety of exercises that cover the lower body, the core and the upper body. Neglecting one area can create imbalances that will likely lead to injury.

How Do We Get Stronger? We get stronger by continually overloading the muscle and forcing it to grow stronger in order to cope with this increased load. When you hear coaches talking about a “maintenance phase” during their competitive season then they are often referring to maintaining the load placed upon the muscles. Whereas as during the pre-season the athletes were constantly striving to increase the loads placed on the muscles.

There are several methods when it comes to basic strength training. These include free weights such as barbells and dumbbells which are common in gyms and homes, using fixed machines such as universal machines, using your own body weight for resistance such as performing push-ups and squats, partner assisted exercises where your partner is the resistance, various forms of circuit training which involves performing a series of pre-defined exercises in rapid succession.

These are methods used for general strength training especially when the athlete lacks the appropriate resources. Our strength training exercises are more specific and cover a variety of methods but all aim to train specifically for the demands of tennis.

Many tennis players have to travel and this is where having the option to perform exercises using your own body weight can come in handy if this is your only option for strength training.

Repetitions – When conducting your initial strength training program for overall body conditioning and preparation for more advanced exercises I want you to work in the 10-12 repetition range. This allows you to develop muscle size and endurance but most of all it doesn’t place too much stress on your body which would likely lead to injury. You should be pushing out that last repetition, if not then increase the weight.

Once you have completed at least six months of a general weight training program then you can move onto the specifics that will really help you to become faster.

To achieve maximal results and adaptations you will want to train in the repetition range of 6-8 repetitions. This will help to achieve maximum strength and muscle growth. Every two to three weeks I want you to include a heavy day in your training which will consist of performing the same exercises but now in the 4-6 repetition range. It is important to perform these fewer repetitions with exercises that you have been doing for a while. This is a gradual progression. These heavy days will really help to overload and stimulate the muscles.

Sets – During your initial general strength training program I want you to perform 3 sets. The goal should be to push out 10-12 repetitions in each of these three sets. Remember that the main goal of a general strength training program is to prepare the body for the more strenuous activities placed upon it in the power and advanced training programs. If you have already been involved in a strength training program then you need to move on to a more intensive strength training program of 3 to 5 sets per exercise (include super sets into your programs)

Rest periods – During your general conditioning phase you will want to only rest for 1-2 minutes between sets.
When you have moved on to the more intensive program you will need to increase your rest periods to at least two to three minutes (due to using heavier weights and performing fewer repetitions). Anything less when maxing out will not allow you to fully recover in order to perform the next set for maximal gains. This increased rest period will allow the muscles to sufficiently replenish their ATP and creatine phosphate stores which will allow you to get better results on your next set.

Many power athletes will require rest periods of greater than 3-5 minutes. This is more specific but I am sure that you will have time restraints with your sessions.

Strength Training Program for Novice Lifters includes using a lighter weight, more repetitions, goal of becoming accustomed to strength training, fewer sets, divide into two sessions (upper body and lower body), conduct each session twice per week = 4 total sessions

Strength Training Program for Advanced and Experienced Lifters includes heavier weight, fewer repetitions, goal is to increase strength, more sets, three distinct sessions allowing for more emphasis on a specific muscle group, minimum of 72 hours rest between same muscles group work out, push out last few repetitions, increase weight if they are too easy!Introduce super sets, complete one heavy training session every three weeks, increase rest period between sets.

With frequency you should try to aim for at least three sessions per week with a minimum of two sessions.

Choice of exercises: To maintain motivation and prevent boredom change the exercises every 4-6 weeks. Refer to the article “Need New Strength Training Exercises to Add Variety to Your Programs?

The choice of exercises may be determined by the equipment available to you. If you have access a gym then they should have all of the required equipment. If not, then choose some of the body-resistance exercises or stability ball exercises.

Include a super-setting program for a 6 week period. Super-setting is where you complete a set with one muscles group and then immediately perform a set with another muscle group. For example: complete one set of dumbbell curls for the biceps and then complete one set of triceps extensions for the opposing triceps.

I strongly believe in keeping the repetition range between 6-8 as anything higher is not “overloading” the muscles. Every 2-3 weeks I want you to include one session of maximum lifting where your repetition range is between 4-6 repetitions. This will help to stimulate the muscles.

Always use a spotter and seek the assistance of a trainer to help you with technique. Remember that this is a general strength training program and change exercises every 4 – 6 weeks for variety and to stimulate muscles. Perform the general program for at least 6 months and allow for 48 to 72 hours rest between workouts. Start with a light weight and then progress to heavier weights and aim for a designated number of repetitions.

Include the following strength and power training exercises in your program for advanced players: BB and DB squats, Snatch Squat, Power Cleans, Bench Press,

Hack Squats, Leg Sled.

Characteristics of Strength Training Programs

Hypertrophy involves concentric and eccentric exercises, multiple sets for each muscle group (greater than 3 sets, short rest periods (less than 2 minutes, repetition range of 6-12, include super setting (same or opposing muscle groups), use a variety of exercises per muscle group, focus on muscle being trained and start with the larger muscle groups first

Power involves multi-joint exercises (power cleans, multiple sets (greater than 4), longer rest periods greater than two minutes (need longer rest periods before next set), repetition range less than 6 per set, very high intensity (maximal effort), choose power exercises specific to the movements used in tennis, perform power exercises early on in a session (work assisting muscle groups second), power is similar to strength but you are adding the time factor, plyo-metrics are exercises where the muscle is contracted eccentrically and then immediately concentrically. Stretch shortening cycle.

Muscular Endurance involves tennis specific exercises, fewer sets (3 or less), moderate rest periods (2-3 minutes between sets), repetition range of 12-18, lower intensity (allows for more repetitions), lighter weights used for more repetitions,

Remember that these are directed towards become a faster athlete. Strength and Power is what is needed for speed. Be aware of your own current fitness status and design a program that suits your needs based on the above principles.

Copyright (c) 2008 Drew Stevens PhD

It is incorrigible to find so many firms with worker inefficiencies and dissatisfaction. 58.5 billion dollars per annum is spent globally on training. This daunting figure sends a different message when broken down. 70% of most firms do not conduct training that helps them remain competitive. Typically during economic volatility the first line item cut is training. However, the most vital resource for all organizations is training.

Customer Service and sales are critically important to all organizations. The frequent pace of product development, client topography and product updates necessitate continual training. However, the size, cost and geographies of delivering training become cumbersome. Ironic, given our knowledge-required economy.

In recent research for this article our firm discovered that 90% of training programs conducted for corporations result only in a 90-120 day increase in productivity and, as a result, fewer than 20% of companies realize any sustainable productivity gain that lasts beyond 12 months. The rationale- training is treated as an event not as a process. To obtain long-range results and consistent progress, training must be conducted frequently. Additionally, our research with over 300 leading organizations denoted seven factors that infringe proper training.

Habits are not like Cigarettes – One cannot do Cold Turkey

A chronic misunderstanding about training is the issue of changing habits. Habits are formed from years of influences and behaviors. These behaviors have cultivated through many years of constant repetition. Enculturation is manifestation of behaviors both personally and professionally. Through years of progression the behaviors become our daily routine, or habits. It is weariful to believe that habits will change during a one or multi day training session.

Statistics prove that cigarette smoking through cold turkey miserably fails. So why think that training is any different. It is inconceivable to change behaviors and attitudes in a day. You can draw attention to the issues simply not change them.

Solution: The best methodology for changing behaviors is to influence them. First, use one day to draw attention to issues. Create awareness and provide some simple measures that allow workers to be mindful of the issues. Utilize technologies that continually enforce learning to make it stick. Then create opportunities for continued development. These include focus groups, shadowing, interviewing clients and suppliers. Finally, continual classroom training is pragmatic. Today’s employee craves new learning opportunities and monthly or quarterly learning especially in a knowledge economy is paramount to organizational success.

Learn Me or Else

Many learners attend seminars and corporate events under incorrect pretext. A recent survey illustrates that 65% of most participants believe, training is punishment for past experience. Typically training participants believe they are wasting time, are an example and do not want to attend. Learners walk into a session and proclaim, “Learn Me”. Facilitators are in a quandary to prove their worth and tend to focus on proving learning to these participants. This environment is not advantageous for learning. It represents hostility. Illicit learners create a poor learning environment.

Solution: Communication is the exemplar to promote a positive learning experience. Participants must understand the rationale for learning. Each participant must work with management to determine personal and organizational learning objectives and ensure congruency with both. The method of success begins with a positive- ensure follow up with participants after each session. Training must never be seen as a penalty for performance.

Modalities of Learning

We work in a multigenerational, multi-gendered and multicultural workforce. There is more integration of personalities and styles then ever before. This potpourri of talent requires changes in learning accommodation. Today’s learner desires 1) to be involved in the learning process, they like interaction and adverse to simple lecture and 2) desire different modalities of learning. The proliferation of consumer electronics, the Internet and personal computing allows learners to devour content wherever, however and whenever they desire. As such the clich?”different strokes for different folks” is relevant.

Solution: Create learning according to age and style preference. Many millennial learners admire the iPod and iTunes approach. They enjoy audio and can listen at their leisure. Generation X and Baby Boomers appreciate a classroom approach but desire more interaction rather than lecture. These learners crave “real time” practicum to enhance their learning. The concept of blended learner carries importance. Providing mixed modalities of learning creates new learning pathways and involves all in the process. Additionally, blended learner has a higher return on the training investment.
Concern on Productivity Decrease

Time constraints constantly infringe on learning. One day or even a full week of learning takes much productivity away from the work-team. The most imperative areas such as sales and customer service find it increasingly difficult to partake in a day or more of training. And, if training does occur, managers feel more pressure to make up for lost time.

Solution: The simple solution for all is to divide training into smaller segments of two to four hour increments. Many facilitators will balk at this concept for monetary issues however, this is the best approach for productivity gains. Less time is used during the day and learners coming straight from a course instantly apply relevant materials. This approach is more conducive for today’s competitive pressures.

Real world practicum

Too many courses and too many facilitators pull content “off the shelf”. This is especially true in public seminars when participants come from a myriad of organizations. Participants today desire real world practicum to apply to “their” business or department. They want immediate replies for today’s pressing needs.

Solution: Facilitators must be encouraged to survey participants to better understand learner objectives. The more personal the approach, the more value client’s gain from the satisfaction of meeting objectives. Additionally it is imperative to set aside education time to work on real issues. Establish actors or have learners establish roles to work on true issues that require interaction and processing.

And on the first day… there was Hiring and Orientation Over 25 years of research and development in this field points to the issue of proper hiring. Far too many capital expenditures are allocated repairing issues. Productivity decrease, morale, turnover, sales attrition are issues that all begin with worker attitude. Vast amounts of training dollars are spent trying to redirect attitude and behavior. Mentioned previously, this does not redeem itself in one training program. Further, employees do not change if ills exist within organizational culture.

Solution: Hire correctly the first time. Create Talent Acquisition Profiles to understand generational mix and attitudes. Conduct an analysis of your best people and hire those that emulate these behaviors. Hiring if conducted correctly is a proactive process rather than reactive.

Accountability

The worst travesty for any training program is a sheer lack of accountability. There are countless anecdotes of participants sent into training for hours and days at a time, returning to work no better than before training. Workers return to past habits having forgotten educational practicum. This illustrates a complete disregard for the return on investment.

Solution: Stop the narcissism. Hold individuals accountable to ALL training program essentials. If there is a new methodology have participants repeat it daily, if a new workflow have them use it, if a new moniker have them state it. The only mechanism for success is the establishment of new habits. What gets remembered gets repeated and it is imperative for individuals to constantly repeat new processes to change old habits.

The road to success begins with change. Training reduces productivity and increases cost, yet the true measurement is the degree of change. If participants are held to accountable and proper measurements applied, organizations can justify the value and return on training investment. However, if some of the issues mentioned above are taken for granted then training is no more then triage for ongoing issues that forever exist creating productivity decrease and expense.

When you first decide to complete a marathon you need to find what marathon training schedules work best for you. You need to find something that is going to fit your needs and is going to be easy for you to implement. There are a lot of marathon training schedules out there so it is important you find something that is going to help you complete your first marathon.

There are many different types of marathon training schedules and some focus on particular areas more so than others. But what you have to do is find the marathon training schedules that focus on what to do to complete your first marathon. Training for your first marathon requires a lot of knowledge because you are a beginner and don’t know what its all about yet. So you need to focus your attention to the marathon training schedules that are designed for beginners.

When you are a beginner you need to know the basic principles of marathon training such as start small and build up each week. You need to know how many days a week you should be training and exactly what you should be doing on these days. The marathon training schedules that are designed more advanced runners are not going to cover all that information, they are going to cover more advanced topics such as how you can improve your marathon time and break your personal record.

The marathon training schedules that you will want to focus on will involve detailed step by step training programs for you to follow. Things like what type of foods you should be eating will be covered. Information on how to increase the food intake while you are training and how to manage your weight during your training period. Marathon training schedules that focus on everything a complete beginner would need to know about running a marathon such as mental preparation, recovery and injury prevention are the types of marathon training schedules you should be looking for.

Some good marathon training schedules to follow would be to train 5 days a week and have two days of rest. You would train on Tuesday, Wednesday, Thursday and Saturdays and have Mondays and Fridays as rest days. Your long run would be on Saturdays and your short to medium distance runs would be on the weekdays. Marathon training schedules like this are great to follow.
Also you want to look for marathon training schedules that not only focus on the physical training side but all the other things you need to take into consideration when training for a marathon. Eating correctly before, during and after your marathon are very important things you need to know so you want to find marathon training schedules that cover that area as well.

There is also mental preparation, a marathon is a very mentally draining event even for the most advanced marathoner so it is vital that a beginner knows how to mentally prepare for a marathon. Marathon training schedules that cover the mental side are fantastic and you should try and get your hands on them. Recovery is also another aspect you can’t afford to leave out, many people trying to complete their first marathon often fail because they don’t know how to recover correctly and end up injuring themselves.

So you want to find marathon training schedules that cover the physical training side as well as the mental preparation, nutrition and recovery. These are the best types of marathon training schedules for the beginner and will help you to complete your first marathon.

Many are not aware of it, but there are actually many essential dog training secrets that can be administered during behavior modification sessions in order to maximize the results that you receive. If you are in the process of training your dog, there are many effective resources out there that may prove to be quite beneficial when it comes to learning all those important dog training secrets that can mean the difference between an obedient dog, and a nuisance. Here, I will share with you some vital information regarding resources such as the dog training e-book and dog training CD.

The Dog Training CD

If you are able to get your hands on a dog training CD, you will probably be introduced to a number of effective dog training secrets that masterminds in the industry have implemented for a number of years in a successful way. Not many trainers who specialize in the industry prefer to share the secrets of their success, but there are a few who will do just this! I recently stumbled upon one of these dog training CDs. The great thing was, this was actually FREE! I learned many different things that would assist in my training when working with my pet. The following details some of the amazing details I experienced by using this type of resource:

1. I learned that when you conduct dog training exercises, it is absolutely essential that you do so by the use of positive reinforcement.

2. It was made evident to me that most of the unsuccessful dog training exercises occur as a natural result of individuals using negative reinforcement. I found out that most training problems occur as a result of these problems.

3. I was introduced to effective strategies for ensuring that my pet heard and listened appropriately to every single command that I issued! This has really made training quite simple!

4. I gained an understanding of the basic psychology behind puppy and dog training. This allowed me to better understand why I needed to conduct training in a certain way and why it was most effective this way.
5. I also developed an understanding of the many complications that may occur when faced with the task of dog training exercises with this dog training CD.

If you are interested in experiencing the lessons that I did with a free dog training CD.

Dog Training E-Book

Just like dog training CDs, if you locate a good dog training e-book you can learn just as much about training as you can with an audio CD. Many of these e-books go into a lot of detail when it comes to reviewing certain exercises and techniques. I learned this by exploring this type of resource. I discovered that if I had a good, effective dog training CD, as well as a well-written dog training e-book to supplement it, I could easily get a good handle on all the dog training secrets that are necessary to train my pet properly!

If you are tired of all the same information and are ready to really discover some effective dog training secrets, a well composed dog training CD is just the thing that you need.

Read On To Learn About The

Most POWERFUL Way To

Lose Fat Effectively..

I know. You don’t want to look bulky. But you won’t, unless you use steroids or just have superior muscle building genetics that most guys will be envious of. I mean, how often do you see a muscular woman? To those who are ‘bulky’ and think they have ‘big bones’ or have too much muscle, please, stop cheating yourself. It’s fats you need to lose to achieve your ideal figure. This will be a long article but if you finish reading it I’m sure you will benefit from it

I’ll first touch a bit on nutrition and dieting since I feel it’s the most important aspect to fat loss. It sounds simple enough- eat less than you expend and you lose weight, eat more than you expend and you gain weight. This is true till a certain point where further decrease in food intake does not result in a decrease in weight anymore. This happens due to a decrease in metabolic rate. The body tries hard to preserve whatever it has, so it essentially shuts the body down. Hormonal levels are also affected. You feel weak, restless and lethargic. Frustrated too, due to lack of progress. You overeat and the weight piles back on. What you need is strength training which helps build muscle, or at least allows you to preserve whatever muscle you have during dieting (harsh dieting causes quick muscle loss). It does so by placing stress on your muscles, constantly challenging them for the body to feel a need to keep them or even build them.

A note about cardio or aerobic work. Believe it or not, doing cardio (running swimming etc) is not essential for fat loss, at least not for individuals with high bodyfat levels. It is because cardio only expends calories during the period you’re doing them. This can be easily achieved by eating less. It does nothing to help increase metabolic rate after exercise. On the other hand, weight training builds muscle, thus having an indirect effect on increasing metabolism. In addition, studies have shown that metabolic rate can be elevated for 24 hours after a weight training session! Clearly it is the superior choice for people seeking fat loss. However, cardio is recommended for cardiovascular health, duh

I’m gonna bet that 99% of you reading this wants a better figure. I’ll elaborate on how weight training will accomplish this. One huge benefit of weight training is its effect on raising metabolism and keeping it elevated for extended periods. This effect is more profound in weight training than aerobic type workouts like running. Your metabolism drops back to normal after you complete such activities, unlike weight training. An elevated metabolism causes a greater amount of fat loss due to a greater calorie deficit. So you achieve your goals faster. Imagine this – You diet for extended periods of time without weight training and you lose WEIGHT – muscle plus fat. As you continue your metabolism becomes lower and lower and you take more time to lose the same amount of weight. Besides that, you feel flabby all over due to muscle loss, not to mention decreases in strength, which may even affect daily activities. So in the end you get a smaller version of your overweight self before, only weaker and hungrier.

Just a short note. You might think I’m bullshitting cause I said eat less than you expend and you lose weight. Common sense tells you to eat less during a fat loss phase. How then is it possible to gain muscle? Well, here’s the good news for beginners. Since weight training is new to them, this new stimulus (stress by weights on body) builds muscle effectively, sometimes even on a negative caloric diet. I should add that this applies to beginners with higher levels of bodyfat only. Meal timings especially around workouts help in muscle building too. That is why it’s common to hear beginners gain muscle and lose fat simultaneously while it’s very hard for experienced trainees to do that, unless they’re on drugs or have laid off training for an extended period.

Bone mineral loss and osteoporosis are major problems for women and steps should be taken to build strong bones from young. Strength training is the only activity that can continually place stress on your bones for them to maintain strength and slow bone loss. It can be taken up by anyone young or old. Hip fractures are not fun at all really.

Another little benefit : Increased chest size. This is not due to an increase in the amount of fatty tissue in your breasts (although we hope so) but the hypertrophy or growth of muscle tissues in the chest and back area. This gives the illusion of a bigger bust line. In addition, some flesh in the hip area helps too. Combined with a small waistline, this gives you the hourglass figure everyone is talking about.

While we’re on this I also want to talk about this huge misconception we have of weight training. High repetition work does not burn fat and tone muscle, at least not to that specific area of your body. Doing high repetition with light weight may increase muscle glycogen depletion and may increase rate of fat loss but that is done in conjunction to a negative caloric intake. Your main training should still focus on moving heavy weights since that’s the only way to provide stimulus for the body. So doing 500 situps per day will not give you a six pack, not when your tummy is covered by a thick layer of fats. Similarly, working your biceps with pink baby weights for 5 minutes a piece won’t ‘tone’ it up. Training with light weights and high reps will not help much in strength gains too (except endurance strength, which isn’t really important in real life unless you require it in your activity).

Another popular dogma is that muscle will turn into fats when you stop training them. I shake my head when I hear this. How ignorant can people be? Muscle tissues and fat tissues are different altogether, just as skin is to bones. You can’t simply turn your skin into bones can you? Some people do get fat when they stop training, as with many bodybuilders. They lose muscle without training, causing a drop in metabolism rate. Yet, they continue to eat equally large amounts of food like when they’re training. Hence, the excess calories consumed results in fat gain. The loss of muscle coupled with the fat gain makes people think that muscles turned into fats.

So,

Dieting without weight training = loss of fats and muscle = smaller version of yourself, but flabby and weak

Dieting with weight training = loss of fats and maintaining muscle mass = toned and strong

Its clear who is the winner.

To recap:

Dieting breaks down muscles, weight training builds them back

Muscles are crucial in boosting metabolism.

Strength training is more beneficial than cardio workouts
Strength train for bone health

High repetition work is quite useless

Other benefits of strength training:

Weight training energizes you

Weight training makes you strong. Strength gives you confidence and makes daily activities easier.

Weight training makes you less prone to low-back injuries

Weight training decreases your resting blood pressure

Weight training decreases your risk of developing adult onset diabetes

Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer

Weight training increases your blood level of HDL cholesterol (the good type)

Weight training improves your posture

Weight training improves the functioning of your immune system

Weight training lowers your resting heart rate, a sign of a more efficient heart

Weight training improves your balance and coordination

Weight training elevates your mood

Supercharge your fat burning capabilities today with strength training!

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What Are You Waiting For?

Take Your Butt Off The Computer Chair Right Now & Head Straight To The Gym!

Group training has been used extensively by leading organizations for decades. However, justifying the use of training by empirically proving that it results in operational improvements is quite arduous, and directly measuring the financial performance resulting from improved “soft” skills is at best an educated guess. The truth is that training can be profoundly effective, and return dramatic return on investment, as long as certain guidelines are followed.

For organizations that are primarily driven by metrics, 360-degree feedback inventories, performance learning satisfaction evaluation systems and Balanced Scorecard techniques will each provide some telling evidence, either for, or against, the effectiveness of training in an organization. The results of these evaluations should be focused on team productivity and reaching financial targets. Complicating the matter, however, is that it may take 12 months or more to accurately measure the results of “soft” skills training; the acquisition of which cultivates team morale, engagement and retention.

With or without a formal ROI measurement system, it is essential for an organization to identify its skill gaps, and the appropriate audience in order to maximize the investment in training. Beginning with key performance indicators, such as customer retention, it is then possible to reduce these indicators to individual activities and competency requirements for each indicator. For example, reducing customer loss and dealing with angry customers would be relevant activities and competency requirements for customer retention.

All training initiatives should start with a needs analysis and specific goals regarding what is going to change in the organization as a result of training. The training can then be aligned with an ongoing skills audit. This audit acts as a measure of the success of the training. It is then possible to translate these skills into tangible metrics, which can be measured financially.

Next, participants need to know what the purpose of the training is and buy into the expectations for their performance. They, further, need to be held accountable for measurable changes and supported in implementing the changes in their teams. According to a 2007 study of the transfer of training skills, actual utilization of skills is positively influenced by the number of managers receiving the training, multiple layers of management receiving the training, and ongoing “coaching” of each other on the training skills, back on the job. On the other hand, utilization of skills learned through training is negatively influenced by fear of breaking cultural norms. In other words, participants will not utilize the training skills you have invested in if those skills challenge the prevailing culture and if the participants are not sufficiently supported.

As experts in talent selection and enhancement, Roselle Leadership Strategies, Inc. (RLSI) understands the subtle factors influencing successful training results. Partnering with our clients, we build-in success through the following strategies:

1. Our training includes sufficient practice of the skills during the training so that participants have confidence applying them back on the job.

2. Substantial discussion of how specific skills fit the organization is included. Follow-up facilitation is offered to learning groups within the organization to continue applying the skills to real-life situations.

3. A train-the-trainer format is available so that you or someone in your organization can facilitate learning groups.

4. Follow-up coaching and facilitated peer coaching are available to assist participants in handling the resistance they are likely to encounter when implementing new skills
5. Shorter, modularized training sessions can be delivered over a period of time to reinforce skills and assist participants in real-time integration.

6. A variety of training approaches can be used, including teleconferencing, simultaneous intranet broadcast, videotape, and billboard learning.

As a case study, one of our favorite clients conducted an employee opinion survey. The same questions were asked of 150 key employees in 2003, when they began using RLSI extensively and exclusively for training and executive coaching, and again in 2007. The survey covered three levels of the organization: the leadership team, managers, and staff members.

The results reflected dramatic improvements in a number of vital areas. For instance, staff members noted significant improvement from 2003 to 2007 in the following areas: my superior cares about me, I am growing professionally and acquiring new skills in my job, I am provided consistent ongoing mentoring and coaching by my manager, my manager responds to our staff concerns, my manager is a good role model, and I believe in our strategic plan. In addition, managers saw dramatic improvement in the area of believing in the strategic plan, and that employees were now helping each other succeed. Further, the leadership team agreed that there was marked improvement from 2003 to 2007 in the fact that they were personally growing professionally and acquiring new skills in their jobs, and that staff members were driving results. In addition, in 2007 all members of the leadership team responded that they support the organizational decisions made by the leadership team, which emphasizes a dramatic improvement in collaboration from 2003. Lastly, all three levels of the organization agreed that there was discernible improvement in staff driving results, goals and budgets being realistic to achieve, and most importantly, that the current training programs are meeting their needs.

According to a 2007 survey by the Journal of Management Development, managers are most concerned with managing employee conflict, addressing employee performance and attitude, and finding employees who don’t present these problems. All of these “soft” management skills are difficult to numerically translate into financial metrics, yet directly influence operational performance of leaders and their teams, which, in turn, radically effects overall organizational financial performance. The importance of people-management skills for leaders cannot be overstated, even while we refine ways to measure improvements in these competencies and tie them directly to the bottom line.

Works Cited

1. Rowden, R.W. (2005). Exploring Methods to Evaluate the Return on Investment from Training. Business Forum.

2. The Measure of All Things Soft (2007, July 17). Training & Coaching Today.

3. Gilpin-Jackson, Yabome & Bushe, Gervase (2007). Leadership Development Training Transfer: A Case Study of Post-Training Determinants. Journal of Management Development. Vol. 26; pp 980-1004

mingly trivial, one of the most significant things one can give consideration to when choosing training venues sites is the actual seating layout. The seating layout in training venues will have a great impact on the level of success one has in training sessions and seminars. There are a number of typical seating layouts one can choose from, or one can opt to have a mixture of seating layouts for training sessions, depending upon need. There are a number of training venues that have areas already established for training sessions, so if you are seeking training venues, you will need to familiarize yourself with the different types of seating layouts before you select a venue for your needs.

A boardroom layout is a popular seating plan and can be found in many training venues. Basically, a boardroom layout consists of a large table with chairs surrounding the table on every side. A boardroom seating layout may also include a number of large tables joined together with chairs on every side of the joined tables. The convenience found in boardroom seating layouts is that everyone in the training session can look at everyone else and speak to individuals directly. If you plan on using one or more training venues for training sessions that will require a lot of interaction among attendees, then the boardroom seating layout will prove conducive to such activity. If, on the other hand, you are having a training session where there is no interaction between attendees required, you might want to consider choosing one of the many other training venues and seating arrangements available. It can prove uncomfortable to be seated at a table where everyone is visible, if interaction among attendees is discouraged. Cabaret seating layouts in various training venues supply trainees with a small table, and several chairs positioned in a semi-circle around the table. The table proves convenient if trainees will be taking notes or required to read training material or write during training sessions. The smaller tables and semi-circle layout of chairs in the cabaret seating plan make it more convenient to form small training groups which can work together if necessary too.

The name of the next seating arrangement found in various training venues should bring a clear image to mind; the classroom seating layout. A classroom seating arrangement in various training venues helps to put trainees into a particular mindset: one where they are prepared to learn. Every trainee gets a comfortable desk and chair or several trainees share a single flat top table where he or she has plenty of room to work on reading, note-taking and other material. The training session host or lecturer is positioned in front of the room where the individual can readily receive undivided attention.

Theatre seating layouts in training venues are perfect for visual presentations of all kinds. Seating is arranged on each side of the room, and meeting attendees can move through the room where a large aisle makes for comfortable and easy movement. Projection screens and whiteboards are sometimes made available at training venues as well, making the site perfect for every kind of training session and instruction method. You also have the option of a U shaped seating layout when you select some training venues. Do not be deceived by the title of the seating arrangement; a U shaped seating plans in training venues can be quite large and accommodating. Combining the boardroom style with the Cabaret style seating plan, the U shaped seating plan is ideal for both small and larger training sessions. If the above seating arrangements are not suitable for you, or if you desire a combination of seating arrangements, you will clearly need to select training venues that provide seating flexibility. There is a number of training venues which you can turn to that are willing to set up a training venue any way you feel is favourable to the success of your training session.
No matter what seating layout you finally decide on, the training venue must be large enough for all of your attending trainees. Seating capacity is a critical component when selecting your training venues. Ask how large rooms are, and how many people can fit comfortably in the room. If the training venues you select lack the right amount of space, the entire training session can turn into an uncomfortable experience for all involved. Finally, be sure that the training venues selected offers plenty of quality air; a lot of people in one room can become quite stuffy.

You can forego all of the issues with finding training venues that meet your seating needs, by contacting a venue finder who will do the work for you. As long as you have a basic understanding of potential seating arrangements and training venues, you can clearly define your desires. If you define what kind of atmosphere you want to establish, you can readily let the venue finder to the rest.

Completing a half marathon is a great way to build fitness and have fun at the same time. It also is a good stepping stone to completing a full marathon. But you need to have a correct half marathon training schedule in place. The type of training is different to that of a full marathon which is why you really need to develop a sound half marathon training program that is going to provide you with the right training so that you will be prepared when it comes to race day.

But it is very important to take your half marathon training schedule seriously. You need to hold the highest priority for your training and not let things get in the way. The ideal half marathon training schedule is a schedule that you can easily complete each week, that doesn’t interfere with other things in your life and gets you in the right physical condition to run a half marathon. So that means you have to organise yourself to make sure your half marathon training schedule fits in with your daily routine.

The best way to do this is to organise what you do on a daily basis. You need to work out the times of the day when you are most busy and the times when you aren’t. Once you do that you will be able to work out the perfect time for your half marathon training schedule to fit in. But once you find a time you must commit to it. You can’t afford to skip sessions or put it off because you will get behind in your training. Don’t let things get in the way of your half marathon training schedule and don’t compromise your time. If something conflicts with your half marathon training schedule you must give top priority to your training and find another time for whatever is causing the conflict. If you organise your lifestyle fitting in your training is a breeze.

Your half marathon training schedule will be different than a normal marathon training schedule because you are not running the same distance. So you wont have to run as much mileage during your training. The same principles still apply for a half marathon training schedule though. You will need to slowly increase the amount of mileage you do each week. It is important to start off small when you are just beginning because it can be easy to get too excited and run too far too soon and end up injuring yourself. So a correct half marathon training schedule will have you slowly building up the miles until you are in the right physical shape to complete a half marathon.
Your half marathon training schedule will consist of training sessions five days a week with two rest days. These rest days are going to be on a Monday and Friday while the rest of the days will be when you complete your marathon training. A half marathon training schedule like this will have you doing your short to medium runs on week days and your long run on the Saturday.

On Sundays you will do some form of cross training. Cross training is a very important part in any half marathon training schedule because it helps to prevent over use injury and helps with recovery. Some good cross training exercises are walking, swimming or riding a bike. It is a good idea to have a half marathon training schedule that has the cross training session the day after your long run because it gives the body a break from running and helps to quicken recovery.

If you plan your half marathon training schedule carefully and stick to it you will increase your fitness and overall well being and be in perfect mental and physical shape to complete your first half marathon.