Great Cold Fighting foods

Healthy, nutrient rich foods nourish your body and help cells grow and reproduce. Healthy foods also help build your body’s defenses to fight off attacks from germs that cause colds. Healthy low fat meat, whole grain, fruit, vegetables and all play a part in building up your bodies immune system.
Another important piece of your anti cold defense system is water. Dehydration increases the bodies risk of germs latching on and not letting go. Be sure to drink lots of water and healthy drinks to help your body stay hydrated. One cup of yogurt a day can help the gastrointestinal track stay healthier, which can help fight off colds. Yogurt with live cultures is the key ingredient to help keep the GI track ready. Studies suggest regular dairy intake helps you lose weight and maintain your weight at a healthy level.
Another healthy food is garlic which contains allicin. Allicin is an antibiotic that has been shown in some research, to prevent complications from a cold. I suggest you add healthy portions of garlic to many of your favorite dishes to spice them up and help your body build itself up to fight against cold germs.
Theres an old saying that an apple a day keeps the doctor away. So can an orange. An orange a day provides the US RDA of vitamin C. Oranges are abundant in flavonoids. Healthy flavonoids help your body’s cells regenerate and stay healthy and strong. Green bell peppers are the best vitamin C source above all vegetables. Add them to your favorite salad, or just slice one up and eat it raw. You will also find flavonoids in peppers. A great way to increase your intake of these health producing flavonoids is to prepare a green pepper dip seasoned with garlic for an added germ fighting effect.
Lean ground beef, when prepared with a bit of garlic, helps maintain cell health and ward off illness. This is a great source of protein, selenium and zinc, and if eaten with a bit of tomato, is a great defense builder during cold season.

　

Great Flu Fighting Foods

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The flu is responsible for millions of lost hours at work and home each year, bringing about many miserable days of recovery. If you don't know what you can do to organically boost your immunity and make ready your body’s defenses, just pay attention to the foods you’re eating. Look at your meal plans, and make changes to ensure everyone is eating a balanced diet abundant in nutrient packed fruits and vegetables, low fat protein, and complex carbohydrates.

Black currants richer in vitamin C than citrus fruits (oranges), containing three times the RDA (recommended daily allowance) for adults. It’s crucial that you get lots of of vitamin C because it helps prevent infections and helps the immune system to remain healthy.
Pork has elevated levels of zinc and selenium, which help maintain a strong immune system. It’s also a great source of B vitamins and contains little more fat than beef. Be sure lots of pork entrees are in your menu plan.

For breakfast try a glass of grapefruit juice instead of orange juice for a vitamin C rich drink. Remember to check with your doctor if you're on certain medications for blood pressure, AIDS, anxiety, or hay fever, because mixing grapefruit juice with some prescription drugs could lead to dangerous toxicity levels.

Brussel sprouts are another great source of vitamin C, fiber and are a great source of folate. They are a great source of anti oxidants, which have important cancer fighting properties. Add some in a stew to provide lots of flu fighting nutrients.

Live culture yogurt has a great effect on your intestinal tract, and helps the body purge the germ more quickly and thus helping to more effectively fight the flu. Your yogurt must contain the active culture L. acidophilus, also helps to fight off yeast infections.

One of the most affordable sources of vitamin C is potatoes, and they complement any meal with fantastic levels of potassium and fiber. The most fiber is in the skin and the most vitamin c is in the flesh just under the skin. Fresh potatoes are the best. Don't soak them in water because this robs them of the germ busting vitamin C.

Whole wheat pasta rich in niacin, fiber, and iron. Its complex carbohydrates will keep your immune system strong. Substitute traditional pasta with whole wheat variety instead, for a delicious, nutritious flare to your favorite pasta recipe.

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Healthy Nutrition While On The Road

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Sticking to a healthy diet while traveling can be the most difficult thing to do in your life. If you make smart choices, a healthy diet isn't that tough an accomplishment. Because of the mobility of the trucking industry this is probably the best time in which to start a healthy diet, and if you are currently making healthy choices in your foods , modifying your diet slightly to accommodate travel is not as difficult as it may seem.
As a trucker, a healthy diet may have to include fast food and truck stop food, which can often be poor for your health, depending on whats available. When you plan your trip, find your food options online if the information is available, check if a vegetarian dish is available. Vegetarian dishes are sometimes more nutritional, but it really depends on what they will be serving. Eat oatmeal meal and toast every morning except one. I use a reward system I call the fat Friday system. I eat oatmeal and healthy protein as much as possible and if I do a good job I reward myself with a big fattening breakfast every Friday and dessert in my evening meal. This works for me in maintaining my weight and energy levels. I haven't gained any weight while eating this way and if you add some body weight exercise you can gain some muscle tone and that helps the way you look and feel. You may be tempted to stop at fast food restaurants and eat the foods found there. Avoid this whenever possible but if you don't have a choice don't buy the super size and make the healthiest choice possible.

Remember that you can take your own food when trucking. Carrying a loaf of whole grain bread, some lean lunch meat, and low fat cheese in your cooler is the best way to avoid fatty, high cholesterol meals. These are better choices and you’ll save money.

Make smart choices when you eat out. Choose salads or pasta, get the dressing on the side and ask for low carb. Many places print these diet options in the menu for the healthy eater. Control your portions. Order smaller sizes or split the meal in half. Put the other half in a doggy bag, and you’ll be on your way to healthy eating, even on the road.
Eating healthy foods when you travel is a challenge. Your health is worth it. When you eat healthier foods, you will boost your immune systems ability to fight illnesses that you are likely to encounter when traveling and boost your alertness so that you can have a safer more enjoyable trip.

Does the Government Regulate the Vitamin Industry?

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The government regulates some of what we do and do not do. For what we put into our bodies, there are several things that come about. First off, the government regulates what we put into our bodies if these things are deemed illegal substances. Some regulated substances might be more harmful than others, and some substances that are not regulated by the government might be more harmful than the ones that are. Anyway it is hard to draw a line when it comes to government regulations concerning things like vitamin and mineral supplements.
Government in most countries of the world regulate things that we put into our bodies that are labeled as drugs. Most of the vitamin and mineral supplements that we put into our bodies are labeled under the food category so they can get away with not being regulated by government.
What this means for us is that we will not be able to rely on the government when it concerns making sure that the nutritional supplements you are putting into your body are safe. When it concerns most drugs, you can be sure that the government has tested them and has judged them safe for you to ingest. When supplements or vitamins are labeled food, it means that the manufacturer is responsible for their safety level. This means that you must put your trust and faith in the company that manufactured the supplements to make sure that they are safe for you to take.
The fact that when a supplement is sold, there is no regulation that says it has to be tested and proven safe, or even useful remains to be the industry standard. This means that if there are illnesses or injuries that come about from taking certain supplements, the manufacturers are not responsible for telling the public any details.
This means that when you decide to use vitamin and mineral supplements, it's up to you to make sure that you are using them properly. You must take responsibility to make sure that what you are putting into your body is safe!Nobody else is going to do it for you. If you have questions about what types of supplements you should be taking, you should ask your doctor to help create a plan for your best nutritional options.


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Is Heart Diseaese Preventable

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Heart disease is the leading cause of death in America. Heart disease is often thought of as an older woman's disease, and it is the leading cause of death among women aged 65 years and older. Heart disease is a very general term, and is not a single condition, but an aggregation of different disease and conditions. Heart disease is a major cause of death throughout the world, and many of its variants are considered silent killers because of their asymptomatic nature. Heart disease is a broadly used term to describe several conditions, all of which are potentially fatal, but can be treated. Diseases of heart and stroke rank as the #1 killer of Latino Americans.

Heart disease begins when plaque buildup begins to adversely affect health. Heart disease is the leading cause of death in the United States and is a major cause of disability. Heart disease is on the rise, causing 27% of all deaths (650,000) in 2006 in the US. Heart attacks and strokes are by far the deadliest complications associated with heart disease. Heart problems are the leading cause of death among people with diabetes, especially in the case of adult onset or type II diabetes, also known as non insulin dependent diabetes. Heart attacks occur more frequently among people who smoke. Heart attacks are common among people that are obese. Heart disease conditions, aside from coronary heart disease, other diseases classified under this condition include congenital heart defects, heart valves disease and heart attacks.

Women seem to become more vulnerable to heart disease only after their estrogen levels fall with menopause, and so they tend to suffer first heart attacks later than men. Women with diabetes have a higher risk for heart disease than men with diabetes. Women develop the condition later in life. Their symptoms are often different from men's or more subtle, and they are affected more by certain risk factors, such as high levels of triglycerides (a fat in the blood). Women still haven't gotten the message that heart disease, not cancer, is most likely to send them to their graves. Women often don't experience the hollywood like heart attack symptoms that men do, but women may experience fatigue, indigestion, shoulder jaw and neck pain. In 2004, all cardiovascular diseases combined caused the deaths of 461,152 American women. Women are more aware of their risk for heart disease now than in the past. Women and men are affected differently by a wide range of conditions.

Blood pressure can be reduced by losing weight, becoming more physically active, limiting alcohol intake and taking blood pressure medicine. Blood pressure can vary with activity and with age, but a healthy adult who is resting generally has a systolic pressure reading between 120 and 130 and a diastolic pressure reading between 80 and 90 or lower. Blood pressure is a measure of the force at which your blood flows through your veins.

Health trends documented over the past 30 years of reduction in risk for heart disease is not as strong as is widely perceived and, in fact, the trend has flattened, according to a new analysis of national data by Mayo Clinic. Healthy living and a heart healthy lifestyle are smart choices that can pay big dividends as we age. Health care expenditures are 36% higher for obese than for non obese persons.

Risk factors are divided into two categories, major and contributing. Learn which risk factors are inherited and which can be modified or controlled. Risk factors including high blood pressure, diabetes, and obesity, may also be passed from one generation to another. Risk factors for stroke include high blood pressure, high cholesterol, and smoking. Strokes are caused by broken blood vessels, blood clots, or a lack of blood flow to the brain. Lifestyle risk factors that contribute to heart disease include lack of exercise, high fat diet, emotional stress, and having a type A personality (aggressive, impatient, competitive).

Cholesterol consists of two ingredients; HDL cholesterol (the good cholesterol) and LDL cholesterol (the bad cholesterol). Cholesterol should be closely monitored and tested on a regular basis. Cholesterol, a fat like substance carried in your blood, is found in all of your body's cells. Fatty deposits build up on blood vessel linings, which narrows the passage, causing the heart’s blood supply to decrease.

Coronary artery disease is a disease of the artery caused by the accumulation of atheromatous plaques within the walls of the arteries that supply the myocardium. Coronary artery disease is atherosclerosis of the coronary arteries, producing blockages in the vessels which nourish the heart itself. Coronary artery disease, the most common form of cardiovascular disease, is the leading cause of death in America today. Coronary artery disease and the reduced blood flow that follows can lead to other heart problems, such as chest pain and heart attacks. Coronary heart disease is the most common form of heart disease in both men and women. Coronary heart disease is the most common kind of heart disease that causes deaths in the US.

Symptoms of heart disease include heart attack, stroke, arrhythmia, high blood pressure, and high cholesterol. Symptoms of heart disease usually occur during exercise or activity. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach. Symptoms typically linked with this heart disease include shortness of breath, and chest pain.

Cardiovascular disease is the leading cause of death among both men and women. Cardiovascular disease can take many forms like high blood pressure, coronary artery disease, valvular heart disease, stroke, or rheumatic fever-rheumatic heart disease. Cardiovascular disease is any of a number of specific diseases that affect the heart itself or the blood vessel system, especially the veins and arteries leading to and from the heart.

Research has shown that smoking increases heart rate, tightens major arteries, and can create irregularities in the timing of heartbeats, all of which make your heart work harder. Research on disease dimorphism suggests that women who suffer with cardiovascular disease usually suffer from forms that affect the blood vessels while men usually suffer from forms that affect the heart muscle itself.

The first step in preventing heart disease is to maintain a healthy lifestyle. Treatment methods should be discussed with a physician, and keep in mind that many of the medications are available through prescription. Exercise continues to be important as the risk of heart disease doubles in people who remain inactive as opposed to those who don’t. Exercise helps to strengthen your heart and purify your bloodstream, preventing heart attacks and stroke.
Exercise also strengthens the heart muscle and makes the arteries more flexible.
Smoking also raises blood pressure, which increases the risk of stroke in people who already have high blood pressure. Smoking is a major risk for several diseases including heart disease,stroke, and several cancers. Smoking causes fatty buildups in the arteries, blood clots, artery spasms and rhythm problems, which all contribute to these attacks.

Stress may also contribute to other risk factors. Stress is considered a contributing risk factor for heart disease because little is known about its effects. Stress can lead to hypertension and coping habits that raise cholesterol. Stressful situations raise your heart rate and blood pressure, increasing the your heart's need for oxygen. Stress can increase the risk of heart disease, although we still do not know how this happens.

Lupus endocarditis usually causes the surfaces of the heart valve to thicken or develop wart like growths (lesions). Lupus can cause inflammation of the myocardium, the muscle tissue of your heart. Lupus is a chronic life long disease in which the immune system fails to tell the difference between foreign invaders, such as viruses and bacteria, and the body's own cells.

Heart disease is preventable as long as one consistently makes good lifestyle choices, such as regular exercise, consuming low sodium and fat diets, and avoiding alcohol and smoking are among these choices. Heart disease is commonly caused by atherosclerosis, and this process can also cause strokes. Heart disease is the #1 killer of men and women in the US, but many cases are preventable. Heart disease is a highly preventable and reversible disease. Heart disease is potentially reversible by attending to risk factors like cholesterol, blood pressure and smoking. Heart disease is not caused by cholesterol alone and probably the root cause of heart disease is free radicals. Heart disease is reversible by decreasing free radicals and increasing HDL. Cancer, the second largest killer, accounts for only half as many deaths. Family members live together, eat together and can influence one another's attitudes toward smoking, exercise, weight, diet, portion sizes and other factors that have an impact on heart health and disease. Controlling your blood pressure and sugar, maintaining a healthy weight, and not smoking will also help you have a healthy heart, according to doctors. Reduce fat intake and include fruits and vegetables in your daily diet.

Omega 3 Fatty Acid Is Essential For Physical and Mental Health

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Omega threes are called essential fatty acids because they are essential to life and they can't be reproduced in the body. Omega threes are evidenced to reduce the risk of heart disease and are an essential nutrient in the formation of tissue. Omega threes are an anticoagulant and increase HDL cholesterol. Omega threes are an incredible anti aging, anti-oxidant compound that healthy bodies thrive on.

Omega Three and Omega Six act out a push-me pull-you hormone dance. Omega Three or Six chemical production is in a sense self-fuelling. Omega Six was always a scarce, seasonal, and precious resource. Omega Six instructs the body to store fat. Omega Six and Omega Three are truly external agents, only available through diet. Omega 3 and 6 are building blocks, fuel, chemicals raw materials, and hormone controllers. Omega Six is a key raw material, and an important controller of hormones and steroids. Flax seed oil and many other vegetable oils can also be a source of omega three fatty acids, but for a variety of reasons, fish oils are far superior in delivering long chain omega 3 fatty acids. Flax seed oil, though not as good as fish oil, is the best vegetarian source of omega threes. Increased hormones levels, due to increased Omega Six in the fat reserves, higher Omega Six chemicals, and lack of DHA give rise to hormonal disturbance and changes, which are leading to a rise in fertility related conditions. Increased levels of DHA reduce the long chain Omega 6 hormone and steroid production.

Fish oil contains omega 3 fatty acids. Mackerel, salmon, lake trout, herring, sardines and albacore are cold water fish which are awesome for their omega threes. Fish oil reduces the production of Omega Six inflammatory chemicals such as prostaglandin E2 and thromboxane A2. Fish is important as a moderator of mental function, and well being. Fish is sacred in Christianity, forms part of the christian symbolism, was talked about in parables, and traditionally was part of the Christian diet. Eating two oily fish meals a week or taking a daily fish oil supplement supplying 1g omega 3 has been proven to reduce the chance of premature death from a heart attack. Eating fish more than once a week halved the risk compared with those who ate fish less than once per month.

Fats are the raw materials for massive families of very influential chemicals. Fat is used for energy, and so omega sixes and omega threes are all destined to be broke down and burnt. Fat also carries a number of nutrients into the blood stream from the intestinal tract. Fats are the source of hormones and steroids. Fats, protein and carbs are all good for us when eaten in balance and not excess.

Studies have found that omega threes are particularly implicated in depression, anxiety, and age related mental decline. Studies with depressed patients have shown lower than average blood levels of the omega 3s and a study with severely depressed patients showed dramatic improvements when they were treated with fish oil. Studies show that the best way to increase omega three in our bodies is to eat more fish, seafood and fish oil.

Researchers have discovered that supplementation with omega three fatty acids can actually build up their concentration within the membranes of the white blood cells. Researchers found that they continued to show greater problem solving ability and better decision making skills. Researchers have investigated different therapeutic doses of fish oil, but the most effective dose is yet to be conclusively determined.

Omega Threes are essentially anti inflammatory by a number of mechanisms. Omega threes are a special kind of fatty acid, vital to human growth and health, that are found in many foods, but especially in fish oil. Omega Six is essential to manufacture of hormones at all locations. Omega Three will improve your hair, eyes, skin, nails, and possibly fertility and sex life. Omega threes encourage the body to burn fat and make small fat cells. Omega three produces protective products called protectins and resolvins. Oil rich fish and supplements such as fish oil and cod liver oil, are the richest and most readily available sources of these omega 3s. Daily omega three supplements are also perfect for people who seek better mental health or natural arthritis cures but do not like to eat fish or seafood. There is overwhelming evidence to support the role of the omega-3 long chain fatty acids in protection against heart attack and sudden death. Taking fish oil regularly is the best way to supplement your omega threes in your daily diet. Seafood and flax are excellent additions to almost any diet, but even if you eat these foods regularly, it can still be difficult to take in the correct ratio of omega three. Adding a fish oil supplement to your daily routine will benefit your ration.
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B Vitamins Are Essential For Good Health

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B vitamins are a essential nutritional factor for proper functioning of healthy nerve cells. B vitamins are found in all whole, unprocessed foods. B vitamins are water soluble, any excess is excreted & not stored in the body, it must be replaced daily. B vitamins are found in whole grain cereals, brewers yeast, liver, beans, brown rice & egg yolks. B vitamins are essential nutrients for growth, development,and a variety of other bodily functions. B vitamins are an important part of the diet and are needed to help avoid many health conditions. B vitamins are necessary for normal functioning of the nervous system.

Vitamins are defined as organic substances needed in small quantities for health and growth. Vitamins and minerals are substances that are found in foods we eat. Vitamins are not used as fuels for the body. Vitamins and minerals are essential chemicals that take part in the biochemical reactions of the body that are responsible for the synthesis of complex enzymes that allow such functions as digestion, metabolism of food into energy and the proper functioning of brain cells and the neurotransmitters responsible for passing messages from the brain throughout the body.


Deficiency of certain B vitamins can cause anemia, tiredness,loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss,eczema, poor growth in children, and birth defects in the fetus of a pregnant woman. Deficiency of one or another of the B vitamins can result in a variety of illnesses, depending upon which of the individual vitamins is lacking. Deficiency can lead to cause mental health symptoms. Deficiency states are recognized for all vitamins, and in many cases, excessive intake also leads to disease. Disease results from both deficiency and excess.


Supplements containing B vitamins are generally thought to be safe but still should not be taken in very large doses. Supplements that contain several B vitamins, usually in combination with other nutrients, are sold in grocery stores, health food stores, and over the internet in pill form. Supplements containing all eight are generally referred to as a vitamin B complex. Supplements containing a whole range of fundamental amino acids are also now readily available. There is evidence that high doses of B-complex vitamins in humans can reduce the immune-suppressing effects of stress.

Supplementing your diet with good vitamins and minerals makes more sense when you look at agriculture. Supplement products without any reliable scientific evidence of health benefits may still be sold as long as the companies selling them do not claim the supplements can prevent, treat, or cure any specific disease. Supplementation becomes even more important when you’re dieting to improve muscle definition or make weight for a competition. Supplements labeled with 100 percent of the Daily Value provide 10 mg of pantothenic acid -- twice the current recommended intake. Supplementing beyond that limit ceases to have a positive effect on production.

Research studies have shown that the B vitamins, particularly, folate, B12, and B6 help lower homocystein levels, hence the risk of heart attacks. Research shows that the nutrient content of our food has been drastically decreased due to poor soil health and extensive pesticide use in the U.S.A. Research has shown that vitamin B12 levels decline as we age. Researchers have shown that folic acid might also slow the insidious effects of age on the brain. Research suggests natural sources of B vitamins are safest and most effective, especially in long term use.

B vitamins are the unsung heroes of good health. B vitamins are necessary for your body in many ways. B vitamins are important not only for our physical health but contribute to our mental health as well. B Vitamins are known to provide energy, combat stress, and support a healthy mood. B vitamins are also needed for growth and maintenance of both nerves and muscles. B vitamins are destroyed by alcohol, refined sugar, nicotine and caffeine, so it no surprise that many people may be deficient in them. B vitamins are easily flushed out of the body, and people on weight-loss diets, alcoholics or those who take antibiotics or seizure drugs are even more prone to having vitamin B deficiency. B vitamins are also important for the synthesis of our brain neurotransmitters, which are chemical signals that our brain uses to carry out physiological functions. Maintain adequate levels of vitamin B12, especially if you're an older adult or a strict vegetarian.
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My Diet Secret

My Diet Secret By: Craig Ballantyne, CSCS, MS
http://vur.me/michaelromero63/burn-fatcardioexerciseI'm not a "low-carb guy" by any means, but I have found something that works wonders for fat loss. And it does involve cutting back on whole-grains.
Back in December, I substituted more fruits and vegetables for any whole-grains in my diet, and I was as lean as I've been in years with this approach. So if you're trying to lose fat and look better than ever this summer, try this approach.
Here are some easy changes to make.
a) Instead of having toast for breakfast, have an apple.
b) Usually have a side of rice at lunch? Have 1 cup of broccoli.
c) Typically have a bowl of cereal at night? Have an orange and an ounce of pecans (or walnuts or almonds), instead.
Think I'm out to lunch?
Check this study ...
(For science nerds like me, here's the reference: Amer. J. Clin.Nutr. 85: 1465-1477, 2007.)
Woman on a low-fat diet that ate more fruits and vegetables lostmore fat than another group of woman on only the low-fat diet.
After 1-year, the low-fat, fruits and vegetables group (LF-FV) lost more weight than another group of woman on the low-fat (LF) diet only.
Why?
The LF-FV group reported being less hungry, thanks to being able to eat more food than the LF group.
So you'll eat fewer calories if you are filling up on fruits and vegetables, while keeping un-necessary fat out of the diet.
And isn't the summer a great time to implement this program? With watermelon, berries, apples, and cherries all in great abundance, you can satisfy your sweet tooth naturally, while burning fat with the Turbulence Training fat loss workouts at home.
Sincerely,
Craig Ballantyne, CSCS, MSAuthor, Turbulence Training
About the AuthorCraig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://vur.me/michaelromero63/burn-fatcardioexercise

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Hi, This is really exciting! The finalists for the 4th Turbulence Training Transformation Contest are up and YOU get to VOTE for the winners. The results are truly amazing! Women losing almost 20 pounds in 12 weeks...women getting six pack abs and flat tummies... Men losing over 30 pounds in 12 weeks...and some guys almost getting the mythical "8-pack abs"... Vote for the WOMEN here: => http://porkchops6.turbulence.hop.clickbank.net/?page=womenvoteAnd vote for the MEN here: => http://porkchops6.turbulence.hop.clickbank.net/?page=menvotePlease share these amazing results with all of your friends. Have an awesome day.

The Evolution Of Cardio

The Evolution of Cardio By: Craig Ballantyne, CSCS, MS Turbulence Training I've been meaning to write this email for a long time. Today I'mgoing to give you the story of how I solved the problem of getting an efficient and effective fat loss program finished in 45 minutes. Essentially, how I invented Turbulence Training.
And then I'll end with a sample TT workout for you...
But first, let's take a trip down memory lane to the winter of98-99. I was but a lowly grad student, studying the effects ofandrostenedione (the supplement taken by the might Mark McGwire during his record-breaking home run quest in '98).
In my study (which was published in the Canadian Journal of Applied Physiology for any science nerds like myself out there), we had guys use the supplement and go through a couple of weight training sessions. By February of '99 I was stuck in the lab, analyzing the blood samples using some fancy radio-active isotopes.
And when I say stuck in the lab, I mean STUCK. I'd get there at7am, and record my last data point at 11pm. Sixteen hours ofmad science. And if I wasn't there, I was downstairs in themedical library, studying papers on testosterone and training.
Now coming from a very athletic background, this sedentarylifestyle didn't sit well with me. But there I was, studing for adegree in Exercise Physiology and left with no time for exercise.Or so I thought.
Fortunately, I actually had a 50 minute window once per day of"down-time" while the lab's gamma-counter analyzed blood samples.
That left me 50 minutes to get to the gym (5 minutes across campus) and get a workout in the remaining 40 or so minutes. I knew that if I applied my studies to the workout, I could get maximum results in minimum time.
As a former athlete, I knew that I had to find a way to stay fitand to avoid the fat gain that comes with working long hours in asedentary environment. And I also had to stay true to thehigh-school bodybuilder I once was, so there was no way I waswilling to sacrifice my muscle to one of those long-cardio, lowprotein fat-loss plans that were popular at the time.
Instead, I had to draw on my academic studies and my experiences working with athletes as the school's Strength & Conditioning Coach.
I knew that sprint intervals were associated with more fat lossthan slow cardio, and I knew that you could also increase aerobic fitness by doing sprints (but you can't increase sprint performance by doing aerobic training).
So clearly, intervals were (and ARE!) superior to long slow cardio.
I had seen first hand the incredible results of sprint intervals inthe summer and fall, as the athletes made huge fitness improvements and shed winter fat in a short time using my interval programs. I knew that intervals had to be the next step in the evolution of cardio.
The biggest benefit of intervals? A lot of results in a shortamount of time. I knew that I only had 40 minutes to train, andtherefore I could only spend 15-20 minutes doing intervals.
Now onto the strength training portion of the workouts. I knew that a high-volume bodybuilding program wasn't going to cut it - I just didn't have time. But in the past year I had read so many lifting studies, that I knew exactly what exercises I needed to do to maximize my lifting time in the gym.
Those exercises were standing, multi-muscle, movements such as squats, presses, rows, power cleans, and plenty of other standing single-leg exercises. I knew that those exercises would bring me far more results than those people sitting on machines would ever achieve.
And I also knew that I had to lift heavier than the average Joe or Jane Gym-goer lifts. I just knew that doing lighter weights and high-reps wasn't going to cut it. And a research study from 2001 later showed that I was right - when women did 8 reps per set, they had a significantly greater increase in post-workout metabolism than if they did 15 reps per set.
So I had my plan. Bust my tail over to the gym, through the cold, dreary Canadian winter afternoon, and do a quick but thorough warmup (specific to my lifts - none of that 5 minutes on the treadmill waste of time).
Once I got through the warm-up, I did as many sets as I could in the remainder of the 20 minutes for strength training.
At that point, I knew that supersets were the only way to go if Iwanted to maximize the number of sets I could do...so thenon-competing superset of Turbulence Training was put in place.
By non-competing, I mean that the 2 exercises in the superset don't interfere with one another. So you can use upper and lower body exercises together, or pushing and pulling exercises. Just be careful not to use two grip-intensive exercises together in a superset - otherwise, one exercise will suffer, if not both.
And then I followed up the strength training with intervals, as Iknew these had to follow the lifting, otherwise it would not be the correct exercise order. Remember, intervals first leads topremature fatigue. Lift first, cardio later. Forget that old wivestale about doing cardio first to burn more fat. That's junk.
You know, I remember the exact day and exact workout that this all came together into the Turbulence Training program. It hit me as I was finishing my intervals. I knew I had found something that was like fat loss magic.
Unfortunately, I couldn't find a way to put it in a pill. But I'vebeen able to put it down on paper in all of the TT manuals.
The exact workout I used that day went like this...
Warm-up 1 set of Bodyweight Squats 1 set of pushups1 set of Squats with the empty bar1 set of light dumbbell chest presses1 set of moderate weight barbell squats1 set of moderate weight dumbbell chest presses
Strength Training Superset #1Barbell Squats paired with Dumbbell Chest Presses3 supersets, aiming for 8 reps per side per set
Strength Training Superset #2DB Rows paired with Barbell Forward Lunges3 supersets, aiming for 8 reps per set
Stationary Bike IntervalsAfter a warmup, I did 6 intervals of 45 seconds work and 45 seconds rest, finishing with a cool-down.
And from that point in time, I've tried to share this and all theother Turbulence Training workouts with as many men and women as possible. The same men and women that I would see day-in and day-out performing the same ineffective slow-cardio fat loss programs, and not making a darn change month after month. And every day they would see me, soaked in sweat, feeling great and looking lean, and finishing another TT workout.
Eventually I noticed these other men and women weren't around as consistently as before, and then soon enough they would drop out completely - after all, they weren't getting results with their slow cardio and aerobics classes (yep, those were still around in '99!).
And so here we are today...thousands of TT users later, withnational fitness magazines like Men's Health, Men's Fitness, andShape spreading the good word about Turbulence Training.
Thousands of TT users, dozens of personal trainers, and evenseveral national fitness magazines all agree with me, TurbulenceTraining is the #1 way to fast fat loss.
Thanks for being a part of the TT Lifestyle Revolution, and forsharing this new and improved fat loss training and cardio system with the world.
So when you see someone frustrated with their ineffective fat loss program, tell them there is a better way. It's research-based, efficient, and most of all, effective. And yes, it goes against the crowd. But it works.
And it's now better than ever,
Craig Ballantyne, CSCS, MSAuthor, Turbulence Training
PS - Don't know where to start?
If you are a beginner, start by reading Dr. Mohr's nutritionguidelines...eating properly will be the biggest factor in yourearly success.
Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training.
For others, it's best to start with the Intermediate Level TTworkouts. If those aren't enough of a challenge, you can move onto the Original TT workout and follow the 16-week advanced program right through.
If at any time you need a break, try the TT Bodyweight 4-week plan.
And then finish off with the bonus programs to cap off a full 24 weeks of Advanced TT fat loss workouts.
About the AuthorCraig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training

Top 5 Fat Loss Tips

Top 5 Fat Loss Tips By: Craig Ballantyne, CSCS, MS Turbulence training Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).
Secret #1 - Focus on burning carbohydrate, not fat, during yourfat-loss workouts.
Sounds backwards, right? But not when you look at how I structure my workouts. Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.
I have no interest in you trying to train in your "target heartrate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.
Leave the inefficient fat burning zone to the mis-educatedtrainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fatburning heart rate zone").
If you want to get the most results in the least amount of time,focus on burning carbohydrates, not fat.
Why do my fat loss workouts focus on burning carbohydrate rather than fat? In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.
Alwyn Cosgrove calls this 'afterburn', and I call it 'Turbulence'.By any name it gives you the same results - maximumimprovements in your body composition (helping you lose fat while gaining muscle).
Secret #2 - Use a range of repetitions in your strength trainingworkouts.
In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout. My workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.
This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.
Secret #3 - Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possiblebecause cycling against a resistance can help maintain muscle mass.
Cycling against a resistance also allows you to perform a largeamount of mechanical work, and that is a key determinant of the Turbulence in my training.
But please note: I don't use low-intensity, fast pedaling'spinning' intervals as I'm convinced that the hard, resistancebased intervals are more effective for fat loss. My clients onlycycle against a strong resistance in their intervals.
I really like the bike, but there are many other ways to dointervals. Use what works for you, but if you are at a plateau, try the bike.
Secret #4 - Increase meal frequency
Okay, so this isn't really a secret to anyone that has read aboutfat loss. But a 2005 study from the American Journal of ClinicalNutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.
If you need more nutrition help, then you'll love the newTurbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D.
See below for more details...
Secret #5 - My Synergistic Turbulence Training Workouts
My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The synergistic strength training-interval training workouts areefficient and effective - getting you in and out of the gym inunder an hour.
Here are some tips that you can use for an advanced training phase
- use these tips for 2 weeks then return to your normal trainingschedule:
a) Add 10 seconds to each interval but maintain the intensity
b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)
If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.
If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.
c) Add an extra set to each exercise in the first superset you doin each workout.
Again, use these three tips for an advanced fat loss period of twoweeks, then return to a normal training schedule.
But always stick to the best fat loss nutrition plan possible.
If you have any other questions, just let me know.
Sincerely,
Craig BallantyneAuthor, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet (p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)
8 ) The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
About the AuthorCraig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit turbulence training

Now Is The Best Time To Start Healthy Eating Habits

Image by Brian Lane Winfield Moore via Flickr

If your current nutrition regimen is not healthy , it is usually fairly difficult to change to a healthy one. Healthy eating is crucial for maintaining good internal body function and living a healthy lifestyle. If you have a hard time with eating healthy foods, then you know that changing bad eating habits is by far the toughest part of this process. If you really want to live the healthiest lifestyle , it's important to follow these tips, so you can begin a healthier diet.
To start eating a more healthy diet, get rid of all food products that don't belong in healthy categories. Throw out or give away junk foods and unhealthy liquids so that you won't be tempted to eat those unhealthy snacks during the day. If you usually get hungry throughout the day, keep healthy snacks nearby for easy access. If you can't drum up the will power to stop eating sweets, keep something smaller, like chocolate chips. Eating a small amount wont ruin your diet but will stave off your craving for sweets.
The next step when your first starting your new diet, is to take some time to research what foods are the healthiest . Most people know that fruits, vegetables, low-fat meat, and non fat dairy products are best for you. Learning more about nutrients is imperative for a successful transformation. This new knowledge will empower you and enable you to more easily make the changes.

When beginning a new healthier diet, you should also consider sticking to a meal schedule. If you have the habit of eating in a rush at a different time each day, like most busy people you probably aren't getting the best nutrition. Plan your snacks and meals! Don't fall back in the habit of grabbing a fast food lunch, take a sack lunch. Take something healthy and fresh veggies for snacking. Plan your evening meal by cooking ahead, especially if you don't have time to cook every night. Move into your new routine slowly by replacing fast food half the time and it will be easier to stick to it for the long run.

Why Cardio Doesn't Work for Fat Loss

Why Cardio Doesn't Work for Fat Loss By: Craig Ballantyne, CSCS, MS fitness for busy people Cardio exercise is such a strange thing. In theory, it should workso perfectly well for all men and women, but as anyone who hastried it knows, the practicality of it just doesn't add up.
After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.
British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.
(Reference: International Journal of Obesity 32: 177-184, 2008).
Subjects exercised 5 times per week for 12 weeks. That's a lot of exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.
So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!
Back to the study, the variance in fat loss between individuals was huge. Check this out...
The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.
The scientists think they know where things went sour. Theyclassified the subjects into 2 groups, called the "Compensators"and the "Non-compensators".
The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.
Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.
Does your appetite increase when you do slow cardio? If it does,research shows it will ruin your cardio efforts.
So if your cardio program is not working for you, check yourappetite and calorie intake to see if you are "compensating" foryour efforts. If you are, you might be better off using a programof high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.
As Australian Professor Steve Boucher has shown in research, interval training increases hormones called catecholamines. And increased catecholamines can reduce appetite, among other fat-burning benefits.
In the real world, few people lose 33 pounds after 12 weeks of cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.
So again, check your appetite, and consider giving high-intensityexercise a go for your next workout program.
Beat the curse of cardio with high-intensity Turbulence Training.
Craig Ballantyne, CSCS, MSAuthor, Turbulence Training
About the AuthorLearn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at fitness for busy people Craig is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit fitness for busy people

Weight Loss Workout for Busy People

Weight Loss Workout for Busy People By: Craig Ballantyne, CSCS, MS fitness for busy people You can get an incredible weight loss workout at home without any equipment. That's right, you can burn fat and lose fat in the comfort of your own home. You don't need fancy machines or expensive mega-gym memberships, and you don't have to deal with line-ups or sweaty, stinky fellow gym-members. Ewww!
Okay, here's the first thing you need. About a 8x8 open area. And your bodyweight. That's it. Don't rest between any of these exercises.
First exercise: Prisoner Squat
Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.
Do that 10-20 times depending on your strength levels.
Second exercise: Push-up Plus
Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.
Third exercise: Plank
Support yourself on your forearms and toes and keep your body in a straight line from ankles to shoulders. You'll be "hovering" just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.
Fourth exercise: Split squat
Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body. This is a stationary lunge position. Bend your back knee and drop your hips to the floor. Then push up using the muscles of the lead leg. Use a wall for balance or support if needed. Do 5-12 reps per side depending on strength.
Rest 1 minute then repeat the circuit up to 4 times.
Have fun, and burn fat,
Craig Ballantyne, CSCS, MSAuthor, Turbulence Training
About the AuthorCraig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit /fitness for busy people

Aerobics; Do you need it

When it comes to any kind of work outs, having a some kind of support is a high priority. Some people use aerobics to maintain a healthy body and protect against unhealthy weight gain. There are many people who can be a part of your support team to help you stay as healthy as possible. These people will help you with your motivation so that you wont be tempted to skip your aerobics. First off, your favorite health care professional should be the number one cog in your support system. He or she will be able to give you suggestions about your aerobics routine and pinpoint anything you are doing that could be harmful to your body. When your doctor is on your side for your chosen aerobics routine, you know that you are being safe and making good decisions for your health. Be sure that you see your doctor at regular intervals to check your progress and also be sure to check with him or her when you change any aerobics program.
Next on your support team list should be personal trainers. If you can afford a personal trainer for aerobics, it is the best way to achieve weight loss and fitness goals. A personal trainer could correct your form and give you advice towards making your aerobics workout a complete success . He or she will also be your mental support as well as pushing you to do your very best.
Your family can be great for support . When you are at home , you and your family can work together to accomplish a healthier lifestyle by not smoking, eating healthy foods, and participating in more outdoor activities. You can take your family to the gym to try aerobics . This is a great way to spend quality time together, and do something healthy for your bodies as a family.
Last but not least, look for others who are doing aerobics to max out your support system. You can work out with a friend to keep motivated. Find someone who likes to do the same activity as you, or goes to the same classes. This can inspire motivation. You can also look to a variety of workout partners by joining an aerobics class. After your class , hang out with these new friends and you’ll soon find that living a healthy lifestyle is rewarding and easier to do than you first thought. When you begin an aerobics program, having a good group of support can really make all the difference.

Free Fatloss Course and Book

Wow.This is one of the coolest things I have seen in a long time.Fitness pro Jon Benson released a bombshell last week on the fat-burning world. He is giving away a book's worth of material in his freee 7-Day Personal Fat Loss Certification Course.Freee... and get this: Anyone who completes the course gets his book "The Radical Fatloss Blueprint" freee as well.So there's nothing to buy at all... in fact you get tons of freee stuff AND you can even earn bucks in the program.It's just too cool for words.So go see it for yourself:http://www.fit365online.com/friends/register.php?aff=porkfree <--- freee fatloss Course and bookHere is a short review:The Course is for anyone who wants to become their own "personal" fatloss expert. It is complete with a quiz each day and more material than most people sell in a book... and it's totally freee. After the course, you get his "Radical Fatloss Blueprint" freee too. This is all about how he and a group of "guinea pigs" experimented with natural techniques and got up to 21 lbs of unwanted bodyfat off in just 21 days. The average was 17.5, but some people got as much as 30 lbs off.All with little to no muscle lost.It then outlines the 'exact' workout and supplement "feeding" schedule Jon still uses to get into top shape in 21 days.This is down to the 'hour'... and it includes home workouts or gym workouts. Your choice.This is his gift to my readers, and I am thrilled to share it with you.Here you go:http://www.fit365online.com/friends/register.php?aff=porkfree <--- freee fatloss Course and bookEnjoy the course!

The Necessity of Vitamins and minerals

Vitamins and nutritional supplements have been around for a long time. They are representative of a multi-billion dollar business. Every year the business simply gets larger. The industry is successful because people have been constantly searching for ways to maintain more healthy bodies, and to be more in control of their lives for a longer period of time. People all around the world take a regimen of vitamin and nutritional supplements. They take them every day in order to get the vitamins and minerals that their bodies need to remain in good health. People have been turning to vitamins and mineral supplements for a long time. Supplementation has become more and more popular. In 1994 when Congress voted to change the Food and Drug Administrations regulations of nutritional supplements is when the popularity of supplements started to soar to new heights. Ever since, the industry has boomed. Every mall and store in the USA has vitamins and minerals available for all to use. People everywhere are looking to self-medicate with vitamins and minerals to maintain a healthy feeling. The great thing about it is that they are trying to be as healthy as possible. There may be some problems when people figure out that they don’t know very much about vitamins and minerals. Without a doctor to guide them, it might not be as simple a task to maintain a healthy body as they at first thought.
If supplements are taken according to the directions, and taken by the right person at the proper time in their life, there should be a lot of benefit to taking vitamins and minerals . If people don’t overdo it, there is no harm in taking vitamins that are needed to maintain a healthy body.
Although, even in this modern era, there are arguments within the ranks of the medical community about the importance of vitamin supplements and whether or not people should be taking them for a healthy body. The facts are that supplements contain elements that are great for our bodies, but these elements could be already coming from another source, so ingesting too much of them could actually be harmful. This is where the medical communities speculations about whether or not they are good for you thrive.
If you want to really know if vitamin and mineral supplements would benefit your family, you should discuss it with your family doctor. He or she would gladly give you the information that you need to make an informed decision about the usefulness of vitamins and minerals for you and your family.