Increase Endurance Ebook

Bags, Bells, and Bodyweight Training System

This eBook is designs a program to make you strong and fit in an athletic way, rather than a big and bulky kind of way. This program makes you lean, ripped, and athletic. This gives you a program that makes you actually strong, powerful, and athletic, rather than just looking like you lift. It gives you explosive gains in full body strength and muscle, huge increases in stamina, and a shredded body and mental toughness. This program takes advantage of the three best kinds of bodybuilding equipment: sandbags, kettlebells, and bodyweight workouts. These methods of working out provide much bigger results than a simple pump to your muscles; they actually provide real strength training. In addition, you get 4 free eBooks when you get Bags, Bells, and Bodyweight. You will also get The Sandbag Manual, The Kettlebell Manuel, The Bodyweight Manuel, which all go into more detail about how to use each one to the max. You will also get The Dumbbell Manuel, which shows you what to do if you have no kettlebells. This complete workout system builds whole bodies, not just a few muscles. Read more here...

Bags Bells and Bodyweight Training System Summary


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Author: Travis Stoetzel
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The Different Types of Exercise

There are different types of exercise, and each type has different effects on your body. Some types of exercise improve flexibility and muscle strength. Others use the large muscles in your body to build heart strength. Still others increase endurance. Exercises fall into three categories aerobic, strength conditioning, and flexibility. Which type is best for you Ideally, you should include all three types of exercise to achieve a complete fitness program but, if you have time for only one, aerobic exercises provide the most health benefits. Any exercise that repetitively uses the large muscles of your arms and legs for a sustained period of time can be aerobic. Aerobic exercises are sometimes called endurance-training exercises because they make your muscles able to sustain the activity for longer and longer periods as they build muscle strength. Examples of aerobic exercises include brisk walking, running, jumping rope, bicycling or stationary cycling, swimming, stair climbing,...

Effects Of Exercise On CoQ And Antioxidant Potential

Acute, even prolonged exercise does not change the concentration of serum ubiquinol-10 (Figure 25.1).30 In trained endurance athletes, a 31-km exhaustive run did not change serum ubiquinol-10 concentration (mean SEM, 1.8 0.2 p,mol l before the run vs. 1.8 0.2 p,mol l immediately after the run).30 Neither did serum ubiquinol-10 change during the marathon run in keep-fit marathon runners (1.2 0.1 p,mol l 30 min before the run vs. 1.1 0.2 p,mol l immediately after the run).30 The ratio of reduced and oxidized ubiquinol-10 is also suggested to measure oxidative stress in vivo.31 However, in the 31-km run, no changes were seen in the ratio of reduced and oxidized ubiquinol-10 (1.8 0.2 vs. 1.7 0.2). Despite the lack of changes in the concentration of serum ubiquinol-10, the concentration of serum antioxidant potential increased by 22 (832 29 p,mol l vs. 1018 47 p,mol l) during the 31-km exhaustive run in the 8 endurance athletes, and by 16 (1165 39 p,mol l vs. 1355 36 p,mol l) during the...

LDL Antioxidant Potential

Several years of intensive endurance training is associated with reduced circulating minimally oxidized LDL the veteran athletes had 37 lower LDL fraction diene conjugation than the matched controls.16 In that study, the veteran athletes also tended to have 17 higher LDL antioxidant potential than the controls (p 0.056, NS), however, no differences were seen in concentrations of serum ubiquinol-10.16 Other studies have also reported normal concentrations of LDL antioxidant potential in endurance athletes and keep-fit runners.30,33 Limited information is available concerning the concentration of LDL ubiquinol-10 in athletes, although coenzyme Q is considered to be the most potent antioxidant of LDL cholesterol.38,39 To conclude, in normolipidemic subjects, the LDL fraction carries about 60 of total serum ubiquinone.34 The amount of lipoproteins may therefore be the most important factor affecting serum ubiquinone levels in humans. The effects of training, years of endurance training,...

Use Of CoQ To Enhance Antioxidant Potential In Athletes

In one antioxidant cosupplementation study, endurance athletes consumed in a randomized single-blind order, either a combination of antioxidant supplements (antioxidant trial) or placebo for four weeks.33 The antioxidant supplementation contained 294 mg of d-alpha-tocopheryl acetate, 1000 mg of ascorbic acid and 60 mg of ubidecarenon per day.33 In that study, subjects also repeated a 31-km run twice after the four week antioxidant and placebo trial.33 This cosupplementation markedly increased serum alpha-tocopherol concentration both at rest before the 31-km run and immediately after the run by 59 and 66 , respectively, when compared to the placebo trial (Figure 25.2) Surprisingly, no increase was seen in the concentration of serum ubiquinol-10 after the antioxidant treatment before or after the 31-km run.33 The daily dose of coenzyme Q used might have been too low, because it has been shown that 100 mg of coenzyme Q per day may increase the amount of ubiquinol-10 about fourfold.47...

CoQ To Avoid Infections In Athletes

The idea of enhanced immune system function after cosupplementation of antioxidants was not supported by another study, where young athletes used long-term (eight months) antioxidant supplementation during their normal training period.61 Subjects in the antioxidant group took a daily oral supplement containing 1000 mg ascorbic acid, 294 mg alpha-tocopherol, and 90 mg ubiquinone, while the subjects in the control group took pills containing lactose.61 Although no difference was seen in the incidence of upper respiratory tract infections between the groups, the results of the study were influenced by a large drop-out rate.61 Also, the subjects of the study were mainly team sport athletes (ice-hockey and basketball) and were not engaged in very intensive endurance type training like endurance athletes.61

Exerciseinduced Oxygen Stress

Davies et al.29 demonstrated increased EPR signals in the liver and muscle homogenates obtained from animals subjected to exhaustive endurance exercise. The increased EPR signal was also seen in the stimulated contracting muscle30 and in the rat myocardium after exhaustive exercise.31 The exercise-stimulated enhanced generation of ROS was also detected in rat muscle using the chemiluminiscence method.22 It was demonstrated32 that expiratory pentane levels in humans increased after long-term submaximal exercise (50 of VO2max). It has been established that elevation in the lipid peroxidation indices is related to the intensity and duration of the exercise and is significantly less pronounced in trained compared to untrained subjects. Kanter et al.33 reported that both expiratory pentane and serum MDA increased as a result of the 60 VO2max intensity work and continued to rise proportional to the increasing work load. Similar results were reported by Leaf et al.34 who showed that in...

Physical Training And Oxidative Stress

It is well established that physical training reduces the effects of oxidative stress induced by intensive exercise and is accompanied by the changes in the antioxidant systems. It was reported that endurance training results in elevation of the muscle total superoxide dismutase (SOD), Mn-SOD, and glutathione peroxidase activities39-41 accompanied by an increased concentration of the reduced form of glutathione in skeletal muscles42,43 and myocardium.44,45 Studies carried out in trained subjects showed a relationship between the total SOD activity in the vastus lateralis muscle and the maximal oxygen uptake.46 The Cu,Zn-SOD activity in erythrocytes of well trained swimmers47 was shown to be higher than in sedentary subjects. Notably, however, the results of studies of the effects of prolonged training on the antioxidant system vary to a great extent (for details see review by Ji and Leichtweiss,48). It is noteworthy, however, that no increase in lipid peroxidation following physical...

Effects Of CoQ10 On Exerciseinduced Oxidative Stress

In view of the above-cited evidence of the excellent antioxidant properties of CoQ10, the beneficial effect of this drug on the exercise-induced increase in the lipid peroxidation markers should have been expected. It was shown76 that supplementation of rats with CoQ10 (10 mg kg-1 body mass for 4 weeks) prevented or significantly suppressed the exhausting exercise-induced increase in TBARS in the liver, heart, and red and white portions of the gastrocnemius muscle (Figure 26.1). Additionally, treatment with CoQ10 prevented the exercise-induced decrease in the reduced glutathione in the rats' livers and hearts, as judged by the levels of the nonprotein sulfhydryl groups (Figure 26.2). In the trained cyclists, however, Braun et al.77 detected no effects of ubiquinone on the serum concentration of malondialdehyde. In the study by Laaksonen et al.78 neither the ubiquinone supplementation nor the exercise affected the serum malondialdehyde concentration in either the young or older...


Does strenuous physical exercise reduce Q10 levels in blood and skeletal muscle tissue, and if so, is this normal adaptation or an indication of a deficit Decreased Q10 levels in blood or muscle with physical exercise have not been demonstrated in scientific studies. On the contrary, muscle and plasma Q10 levels in endurance trained athletes are within normal variations of ubiquinone levels in healthy individuals15 and did not change with short-term anaerobic training.16 In rats, ubiquinone levels in skeletal muscle tissue increased with endurance exercise.29 As with most other substances in the body, there are optimal levels for each. Small deviation can usually be tolerated with unchanged cell function, but when levels reach above or below a set range, cell function is impaired. Before manipulating tissue levels of any substance with supplementation, the range for optimal cell function should be determined.


Johan von Tschudi was one of the early explorers of the Amazon. He was a prolific writer, and his travel books were widely read in Europe and the U.S. He, too, was impressed with the apparent ability of coca to increase endurance, but he was concerned that Europeans might develop a habit. His book Travels in Peru, first published in 1847, contains the first accurate description of cocaine binging (von Tschudi, 1847). The term describes the tendency of cocaine users to consume, in one session, all the drug in their possession. According to von Tschudi, They give themselves up for days together to the passionate enjoyment of the leaves. Then their excited imaginations conjure up the most wonderful visions. .I have never yet been able to ascertain correctly the conditions the Coquero passes through on returning to his ordinary state it, however, appears that it is not so much a want of sleep, or the absence of food, as the want of coca that puts an end to the lengthened debauch.

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