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If you're anything like me then time for yourself is at a premium. Often times working out is one of the things that gets chopped off of the long list of things to do. Getting a fat burning, full body workout in 10 minutes is easier than you think. These compact workouts can be very effective when done correctly. I'm going to give you a few simple rules to follow and the principals behind them so you can design your own 10 minute workout and enjoy the benefits of extra free time.

Here we go. Five simple rules to follow and you can't go wrong:

1. Use compound/multi joint exercises
2. Combine exercises
3. Keep your rest periods low
4. Use the appropriate size weight
5. Work in a circuit

Okay, lets explore the rules in more depth.

1. Compound /multi joint exercises are those that work several muscle groups and involve multiple joint movements. A few examples are swings, squat, lunges, cleans, snatch and push press. Swings alone will work the ankle, knee, hip, shoulder, elbow and wrist joints. Just about all the exercises we do with kettlebell training are compound exercises. So what makes these exercises so effective?

• They allow you to do more work in less time
• They allow you to lift heavier weight to build more strength with out bulking up
• They work more muscles all at the same time which means you will burn more calories
• They keep your heart rate up for a better cardio workout to burn fat
• There is more carry over to real world movements

2. Combine exercises.
Combining two or more exercises to make one rep is a great way to blast yourself fast. The design of the kettlebell is great for dynamic movement. It flows well with the movement of your body making it easy to combine several exercises together to make one. For example the clean and press; you clean the kettlebell to the racked position before each press overhead. You work your entire body with that one combined exercise; glutes, hamstrings, quads, abs, lower back, biceps, triceps, shoulders, chest and upper back. As long as the exercises flow together easily the sky's the limit.

Here are a few more examples of combining exercises:

• Clean, Push Press, Windmill
• Swing, Snatch, Overhead Squat
• Clean, Squat, Military Press

3. Keep your rest periods low.
If you only have 10 minutes to workout you need to get as much work done as possible in that 10 minutes to make the workout effective. One way to do that is to keep your rest periods low. You won't get much work done if you are resting 2-3 minutes between sets. A good goal is 15-20 seconds break between sets. You will be in great condition if you can do that. Even better, pick up the kettlebell and workout 10 minutes straight without putting it down. When you can workout 10 minutes straight with no rest then you need a heavier kettlebell to make these short workouts effective.

I suggest you get a Gymboss timer to keep track of the time worked and to control your rest periods. We all have a tendency to rest longer than we think. When the timer goes off and the rest period is over you should have the bell in your hands and ready to go as soon as the timer beeps. You waste more time than you think getting ready for the set. Part of your rest period should be getting ready for the next set so when that timer beeps you are moving immediately. No wasted time here.

4. Use the appropriate size weight. You can't grab the lightest weight you have or the heaviest. You need a weight that is going to be challenging but not so challenging that you have to increase your rest periods to get through the workout.

5. Work in a circuit. Keeping with the goal of getting as much work done as possible; circuits are your best bet. So, what do I mean by that exactly? I'll give you a sample workout so you get the idea.

• Swings - 15 reps
• Clean and press - 5-10 reps per arm
• Front squats - 5-10 reps
• Snatch - 10 reps per arm

Work each exercise one right after the other with little or no rest. That is one set. Do as many sets as you can using the whole circuit in 10 minutes.

Here is another example using combination drills in a circuit:

• Swing, Clean and Press, Overhead Squat = 1 rep (one new exercises)
• Clean, Front squat, Push Press = 1 rep (another new exercise)

Here's the workout in a circuit.

• Swing, Clean and Press, Overhead squat x 3 reps each side
• Clean, Front squat, Push Press x 5 reps per side

All the above is one circuit. Do as many sets as you can in 10 minutes with very little rest.

There really is no reason to miss a workout when you know how to structure an effective 10 minute workout. It's definitely worth the thought and effort. It will help keep you on track to reaching your goals in 2009. Not to mention the mental benefits of getting a great workout in when you could have easily blown it off because "you didn't have time".

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Lisa Shaffer is a Certified Kettlebell Instructor based in Dallas, TX, and the author of the best selling kettlebell manual "Get in the Best Shape of Your Life". She holds kettlebell classes, workshops, and is available for one on one sessions. She specializes in kettlebell training and programs and has trained hundreds of clients throughout the US.

To learn more about No Fear Fitness and kettlebells, please visit her site: http://www.nofearfitness.com

Different Brands of Porcelain Veneers, Explained by Dallas Veneers Dentist, Dr. Mark Sowell

The following is a list of commercially available veneer systems that a advertised direct to the patients in the media and the internet.

Lumineers brand veneers- are a brand of veneers that are lucite reinforced pressed ceramic (porcelain) made only by the Ceranate Design Studio of the Denmat Corporation and shipped to our Cosmetic dentistry Dallas office. This is designed for the minimal of no reshaping technique. The benefit is that it a reversible procedure requiring no needles or temporaries. It can be made to a thickness of only .2 mm, like contact lenses. Since it is advocated in the no –minimal reshaping technique the teeth are somewhat broader (.4 mm) and thicker (.2mm). and dramatic changes in color and shape are more difficult without making thicker. This is an excellent choice for my Dallas cosmetic dentistry patients who are fearful of having their teeth reshaped but want some esthetic improvements.

Mac Veneers- This is a veneer made and shipped to our Dallas dental practice by Micro Dental Laboratory. They use predominately pressed ceramic made my Ivoclar called Empress but they also have some ceramists who are trained in stacked (feldspathic) ceramics.

DaVinci Veneers- This is a brand of veneers made by DaVinci Dental Laboratory in California and sent to our cosmetic dentistry office in Dallas, TX. This is the laboratory that made the veneers for Bill Dorfman, DDS in the TV show “Extreme Makeover”. They make veneers predominately from feldspathetic ceramic (stacked porcelain).

Empress Veneers- This brand is a pressed ceramic veneer made by Ivoclar Corporation and sold to dental laboratories all over the world and used in some cases in our Dallas cosmetic dental practice for patients who clench or grind their teeth (clenchers and grinders). There are other dental companies that make pressed ceramic but Ivoclar is the biggest and best know. Any ceramist can buy and use this system. I have discussed its strengths and weaknesses in my discussion of pressed ceramics.

Durathins Veneers – A brand of Feldspathic (stacked) Dallas porcelain veneers, these porcelains are sold to ceramists all over the world; one of the biggest producers is the Vita Corporation. I have discussed its strengths and weaknesses above in my discussion of feldspatheitc (stacked) porcelains.

Emax Veneers (Lithium Disilicate) – This is the newer and strongest of the veneer materials, it is available to all ceramists and dentist. It has tremendous upside due to its durability but has more esthetic limitations that the others porcelains mentioned. Ivoclar Corporation, its producer, is developing new more natural colors and better translucency.

With all the different brands of veneers available today, cosmetic dentistry patients should select a dentist that is highly experienced in porcelain veneer makeovers and offer a variety of options to best meet the need of the patient’s unique situation. Often one brand of porcelain or composite veneers does not “fit all”, so be sure that the brand of veneers that you receive as a patient are the kind of veneers that fit your individual needs and desires.

About the Author

Dr. Sowell and his entire team strive to offer unparalleled expertise in the fields of cosmetic, restorative and implant dentistry in Dallas. They understand that enhancing the health, function and appearance of your smile is a major decision. That is why Dallas dentist, Dr. Sowell and his dental care team are so dedicated to your well-being, both inside and out.

Why didn't the Dallas Cowboys draft me to play for their team?

Sure, I'm a little older (31 years old) and, I can't catch anything to save my life, but, I'm 5'9, and can almost bench press 100 pounds.. for REPS, and I have mad football skillz!!

Get multiple DWI's, consort with minor females being sure to lie later when caught and say you didn't know, and be sure to get arrested for drug paraphernalia. If that doesn't work, nothing will.

Dallas buzzing ahead of Pacquiao’s arrival
Despite the forecast of cold weather in the next two weeks, Dallas is going to be scorching hot with the arrival there of the stars of the March 13 show at Cowboys Stadium. Expected to be there first is Ghanaian Joshua Clottey, who lands at Dallas-Fort Worth International from New York on a commercial flight this Sunday, a full day ahead of his Filipino foe Manny Pacquiao, who will be brought ...

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