Why are you skinny though you eat much? (Yeah Right!)

Why are you skinny though you eat much?


(People have varied metabolic rates)


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There may be something of mystery to you. The situation is: you eat like hungry as a bear and think of no weight-loss programs because you do not need one since your body is like skin plus bone… In dieting, the concern of weight control is not the mere issue. There are individuals who wish to have rounder butt and not to walk like walking skeletal systems around.



Why do body shapes and sizes vary?



They vary because we have different metabolism or metabolic rates to be specific. Our age, sex, amount of muscle compared to fat, and the amount of exercise we do in our daily living are different and they are the determinants of metabolic rate. These things make our body shape different from each other too. It does not mean that if one looks thin, it means that she is so choosy when it comes to food. There are instances of genetic or hormonal factors affecting metabolism too. That is why it is a wonder for some when a person eats in tons but he or she stays slim.



If compared to females, males have higher metabolic rate to females because of testosterone or male hormones. As we know testosterone is responsible for all the so-called “manly matters” among the men’s physiological aspect. It includes the growth of muscles. And by nature, males are born with more muscles than females. This makes them have higher metabolic rates than the females who have estrogen and progesterone as sex hormones.



As to age, adults have lower metabolic rates than infants, children and teenagers. This is because of the fact that the latter age groups have more active growth hormones in their stage of life. Actually, research show that human growth hormone is not prescribed for matured adults because they will just suffer from negative consequences. This is only prescribed for children that are not of normal growing rate.



Is there also an increase of metabolic rates for females?



Women have higher metabolic rates when they are pregnant and more when they are breastfeeding. However, this plunges down when they menopause. For them to maintain higher-than-normal metabolic rates, daily exercise would be a huge help. Doing so would increase the amount of muscles so, metabolic rate is increased too.



Is exercising in the evening better than other times of the day?



It does not matter at all. No research neither studies shows that the time of the day affects the effect of the exercise to the body. Doing it whenever you are free and comfortable is always the best idea. Doing it three to five times a week would indeed give you better results.

Still bothered why your little-eater friend looks like as if he ate all the food you swallowed all these times? We hope that upon reading on you have realized the key points and hopefully do what is best for you to meet your metabolic rate needs in having the weight you have been waiting for.

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Resting Metabolic Rate: It is metabolism that matters!

Resting Metabolic Rate: It is metabolism that matters!



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Having a tough time jumping up just to let those jeans fit your thighs? Before a housemate complains about the mild earthquakes you create, think of doing your part of making an effort to commence a better and healthier life for your very self. What about a diet? It does not mean that you will starve to death but you just have to take efforts to lose weight.



Weight loss is as confusing as buying goods in a busy marketplace. Too crowded with methods that come with too many promises, it boggles up your mind. These promises come with the best advertisements and testimonials. But, did you know that you have the entire control of your weight? Did you know that it is all about how to know your metabolism and calculate your RMR or Resting Metabolic Rate?



What is RMR?



It is the total rate used up by the body in using fuel or burning calories but at times that we are just not doing anything or while resting.



There are factors that affect our RMR. One of these is age. As we become older, our muscles deteriorate and it leads to lower RMR. As a result, aging is accompanied with gaining of weight.



Dieting or any form of doing exercise is not at all an assurance that one could effectively lose weight. We have short-term effects only but what about the long-term ones? We know for a fact that the latter is more important than the former. Weight loss may mean losing your muscles instead of losing your fats. Muscles are essential for metabolism, so you may just get the other-way-around results. Choosing a more effective exercise really matters. Weight lifting is commendable.



As you take steps in increasing your RMR, you are pushing your self on your way to a lighter weight and healthier life as a whole.


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Not That Low-Carb Diet!

Not That Low-Carb Diet!






Just before you think that low-carbohydrates diet would save you from getting fat, better think again and weigh things up for your self. There is indeed a misconception in the arena of dieting that one must get rid of the carbohydrates-rich food group. We just do not realize that these food included in carbohydrates’ circle are the major source of energy that we need to keep up with the hard work we do every day.



Did you now that this type of diet is only good for temporary purposes? On the other these low- carb diets even have long-term risks. They are so alarming but one need not panic- all you have to do is to start healthier this time around.

There is a risk of osteoporosis. Diets which are very high in protein like animal protein from meat heightens the risk for osteoporosis for women because the body takes calcium from the bone to neutralize the acids that build up in the blood as a result of digesting large amounts of protein.

In addition, according to the American Institute for Cancer Research, any low-carb diet which is low in fruits, vegetables and whole grains but high in animal foods increases the risk of acquiring kinds of cancers.

Low carb diets your body to take high fats. An international studies show that countries low rate of breast cancer, are countries that have high fat intakes while those with a high fat consumption have high rates. Diets which use high-fiber food are better and they would help to gradually overcome the risks of breast cancer.

The most alarming id the risk of heart diseases, yes it is. Over-consumption of saturated fat is a known risk factor for raised LDL cholesterol, heart disease and stroke.

This common misconception must be alternated by a new fact that for one to determine how to slim down or lose weight, metabolism affects how much a person could lose weight and not merely rely on the idea that ignoring rice, and all the nutrients they provide.


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Metabolic Rate and Its Effects on Metabolism

Metabolic Rate and Its Effects on Metabolism






Have you ever asked your self if why your friend’s way of losing weight is seems not giving you half of the results she or he enjoys? It has something to do with your metabolic rate. This metabolic rate varies in every person and it means we need varied way of losing weight.



Metabolic rate is the rate at which our body burns calories to sustain life. Our body burns endlessly burn calories even if we are sleeping. Our muscles are responsible for burning down calories though we are not performing any physical activity. Muscles are called “metabolic reactive” because of the said qualities.



Age may determine differences in metabolic rate but there are others which the degree of influence is just not as much as other factors or determinants.



Stress is actually one of the lesser influential among all the factors. However, it does give a difference. Most people who are stressed out are more prone to slower metabolism. Stress disrupts some normal processes of the body. This makes them gain more weight faster than those who experience lesser stress. It is also true that people eat more when they are stressed or depressed. Eating serves as the catharsis for them.



In our endocrine system, a gland called “thyroid” is responsible for our weight and other bodily processes. This would mean that hormonal production especially involving the thyroid is sure to affect every person and thus, giving different effects to each. That is why people come in different metabolism and different sizes. Genes have something to do with it too.



Water intake is also a factor. Bodily processes are often involving the water portion of our body. This means that those who hydrate well have the chance to have faster metabolism than those who have lower levels. Inadequate water intake may impede body processes thus affecting one’s metabolic rate.



Of course, the food we eat is one of the strongest factors. The choice of food actually varies to one’s lifestyle. Most busy people are into fast food. This leads them to an unhealthy diet- giving then higher calorie intake compared to those who are into healthful food. More calories, slower metabolic rate- more weight to gain.



Activities involving the body are one of the top determinants of metabolic rate. There must be a balance between the food intake and the work you do. Though you eat food but the activities you do are not that beneficial to your wellness



According to experts, muscles are the biggest factor in a person’s metabolic rate. The more the muscular tissues are, the higher the metabolic rate would be. This makes people with more active muscle tissues lose weight faster than those who do not.



With these points, people must be aware of these factors so that it will be easier for them to work out on their target weight management and choose their own means of slimming down.
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Fat Burners are Helpful When Used Properly

• Fat burners are supplements that help speed up your metabolism. Fat Burners are a blend of herbal ingredients that may help to curb your appetite naturally, thus helping your body to use stored fat as energy. Fat burners are the nutritional supplements that helpful in reducing the weight by burning the excessive fat so that optimum weight is obtained. Fat Burners are known to help the body in burning fat and releasing excess fluid retention. Fat burners are substances that increase thermogenesis. Fat Burners are merely there to speed up fat loss more rapidly.

• Fat Burners can help in your efforts to lose weight. Fat burners enhance the fat loss effects of a healthy diet and exercise program. Fat burners don't literally burn body fat, but they support the process in other ways. Fat burners can be used by beginners just embarking on a diet-and-exercise program or by more experienced users to help break through the inevitable plateau periods of stagnant progress. Fat burners can help obese and over weight people in their struggle.

• Ephedra is the most effective synthetic drug used especially for stimulation to enhance the heart beat rate and also stimulate the central nervous system of the body. Ephedra has been around and used for literally thousands of years. Ephedra has terrific benefits when used properly. Ephedra works as a stimulant, but it proved to have too strong an effect on some people. Ephedra isn't harmless, but no drug is. Ephedra was targeted because it was an inexpensive herb that worked. Ephedra free diet pills often substitute synephrine for ephedra/ephedrine that removes fat faster.

• Natural foods that are fat burners are not actually too hard to come by. Natural fat burners are not quality controlled and many of these products claim to contain natural ingredients and they do, just not enough. Natural fat burners are derived from entirely natural ingredients such as plants or herbs such as green tea extract, citrus, calcium and phosphorous.

• Ephedrine is one of the main ingredients in fat burners. Ephedrine can become addictive and cause side effects ranging from dry mouth, nervousness (anxiety), or headaches to more serious adverse reactions, such as an abnormal heartbeat or seizures, both of which can, in extreme cases, be fatal.

• Caffeine elevates metabolic rate, encouraging thermogenesis and calorie expenditure. Caffeine, at a dosage of 200mg per serving, should be the basis of any good, modern fat burner. Caffeine is also a great pre workout stimulant as it will give you mental clarity and let you work harder. Caffeine is a natural central nervous system stimulant with very good energy promoting capabilities. Caffeine has been a widely used compound in modern fat burners. Caffeine has been shown to enhance fat loss, maximize energy, increase performance in aerobic and anaerobic events, and works in synergy with other substances such as l-carintine atrophyne, the next generation in energy and weight loss product.

• Don’t expect to go to gym for three hours everyday, instead, just focus on spending at least 20 minutes of your day exercising. Don't stop until you feel the burn. Don’t panic when this happens, whenever you change a habit, your body will try to revert back to its proper rhythm. Don’t be tempted in buying that Big Mac that you always get everyday.

• Thermogenics are supplements that increase metabolism which leads to increased heat production and more calories burned. Thermogenic fat burners are totally free of ephedra. Thermogenics may also help suppress appetite, improve mental focus and support healthy insulin metabolism. Thermogenic fat burners are well known examples of creating Thermogenic effect in our body which are nowadays used by weight losers and body builders. Thermogenics are dietary supplements which increases the body’s capability of burning fats. Thermogenic fat burners actually work by stimulating your central nervous system and thyroid gland, both of which are responsible for your metabolism and how quickly you can break down fat for fat loss.

• Fat burners are simply caffeine pills with a few other ingredients thrown in. Fat burners are a special blend of ingredients that when combined with a healthy diet and exercise program may help you lose the weight you want. Fat burners are the only thing I have had any luck with when it comes to losing weight. Diet pills are not necessarily a viable option, especially when there is limited or no scientific evidence to back up the claims. Muscle building fat burners are the simple and easy way to give you muscle training routine the extra bit of oomph it needs. Muscle building fat burners like hoodia are the most popular ones going at the moment.

Uh-oh, Five Fat Loss Mistakes By Craig Ballantyne, CSCS, MS

Uh-oh, Five Fat Loss Mistakes

By: Craig Ballantyne, CSCS, MS
Turbulence Training

Straight to it. Here are five of the biggest fat loss mess-ups that
I see men and women doing everyday...fix these, and you'll lose fat.

1) Not having back up.

Trying to lose fat without social support is the wrong way to go
about this. Ideally, you'd have your doctor, an RD, a trainer, your workout partner, your spouse, your workmates, and your friends all behind you. Research shows that you'll benefit most from a health professional (i.e. a trainer) and a workout partner that is also successful. Get those two people on your team first, and then work on the rest of the group.

2) Not using a structured program

If you ever go into the gym and wonder what you are going to do first, you're already wasting your time - even before you choose. Get a plan, know what you have to do, stick to it, and see it through. That way, no wasted time wandering around the gym deciding where to start.

3) Not changing your workout after 4 weeks.

That's the longest you should go on one program. If it's been
6-months, give your head a shake. If it hasn't worked yet, why do you think it's magically going to start now. Change it up
frequently. You'll get more results and you'll have more fun.

4) Not realizing your results will come from nutrition more than
they will from training.

You want to lose fat? You have to eat right for fat loss. You can't
train like an animal and then eat junk and expect to lose fat. No
program is that good. None. Diet beats training everytime, like
scissors beats paper. Eat whole, natural foods in 6 smaller meals
each day. Get lots of fiber, lots of protein, lots of vegetables.
Eat healthy fats, avoid trans fats. Drink lots of water and tea. So
simple, so effective. Eat for energy, not for gluttony.

5) Not knowing when to quit.

I get emails everyday from readers asking if they can add even more cardio and more lifting to their current workout plans. After all, if some is good, more training must be better?

Listen, you have to draw the line somewhere. You can't keep adding more and more exercise. First, there is diminishing returns from each additional set you do, and from extra cardio. Second, your body can breakdown fast from too much work, particularly when you are dieting. Overtraining and low calories go together like oil and water. Neither of these combos will make your engine run optimally.

And finally, focus on quality over quantity. The "volume approach to fat loss" from the 1980's (characterized by lots of cardio and lots of carbs) didn't work. For good reason. Stick to high quality nutrition, and high-quality training.

The only thing that matters is results. Not muscle soreness, not
feeling exhausted after each workout, and not feeling deprived of food.

Quality work and quality food for a better body.

About the Author

Craig 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 TurbulenceTraining

Are Vegetarian Diets Healthy

• Easy Vegetarian Meal Plans
  

• Every Other Day Diet

Vegetarian diets are basically healthy and far superior to the low carb revolution, but many would argue that a more balanced diet would be better. Vegetarian diets are healthy and nutritionally adequate when well planned. Vegetarian diets are appropriate for all stages of the life cycle. Vegetarian diets are lower in saturated fats, cholesterol,and animal protein. Vegetarian diets are associated with a reduced risk in heart disease and other diseases, and are generally very high in vitamins, minerals, fiber, and anti-oxidants. Vegetarians are people who don’t eat meat.

Vegetarians who eat milk or eggs are called lacto ovo vegetarians". Vegetarian diets typically consist of fruits, vegetables, and whole grains. Vegetarian diets are high in: vitamin C, fiber and folate. Vegetarianism is not recommended for young children because it is extremely difficult for them to consume the nutrients they need in adequate amounts for optimal growth without consuming any animal products. Vegetarians typically have less risk of CHD, cancer, obesity, high cholesterol and hypertension. Vegetarians have reduced rates of heart disease, obesity, diabetes, and certain kinds of cancer. Vegetarian diets are often nutritionally inadequate. There is a possibility that some 'strict vegetarians' may be at risk of deficiencies.

Diet is important to maintain health for everyone. Diets that are high in fat and a lifestyle lacking in exercise, have lead to obesity spreading like wildfire across the Western world. Diets that do not include fish or eggs lack the long chain n 3 fatty acid docosahexanoic acid (DHA). Dietary supplements are advised for vegans only if they do not meet calcium requirements from food. Diets largely based on plant foods, such as well-balanced vegetarian diets, could best prevent nutrient deficiencies as well as diet-related chronic diseases.

Health implications of vegetarianism vegetarian diets low in fat or saturated fat have been used successfully as part of comprehensive health programs to reverse severe coronary artery disease . Healthy eating based on the food guide pyramid learn how easy it is have sound, nutritional eating habits. Healthier fat sources include soybean products, avocados, and nut butters. Foods rich in calcium, iron, and zinc should be emphasized.

Vegetarians tend to have a lower incidence of hypertension than non vegetarians. Vegetarians have been reported to have a lower body mass index than non vegetarians, as well as lower rates of death from ischemic heart disease. Vegetarians also show lower blood cholesterol levels, lower blood pressure, and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer. Vegetarians eat diets based on plants, and avoid one or more of the following: meat, poultry, fish, milk and eggs. Vegetarians are generally advised to seek out extra protein in foods such as beans and grains, and to make sure they get enough calcium, iron and B-complex vitamins. Vegetarians fall into groups defined by the types of animal derived foods they eat. Vegans eat only plant based foods. Vegetarians who eat no dairy products must get calcium from other foods. Vegetarians suffer markedly lower mortality from coronary heart disease compared to non-vegetarians.

Meat is not a dietary requirement for the human body. Meatless products, such as tofu dogs, soy burgers, nut loaves or texturized vegetable protein, add variety to your vegetarian diet.

Vegans or total vegetarians avoid all animal products and include only plant foods. Vegans eat nothing but vegetables, while lacto vegetarians include dairy products such as milk, cheese, yogurt, butter and cream. Vegans are at the highest risk of nutrient deficiency because they tend to have lower dietary intakes of protein, vitamin D, calcium, iron, zinc and vitamin B12 which is only found in foods from animal sources. Vegans should include a regular source of vitamin B-12 in their diets along with a source of vitamin D if sun exposure is limited. Vegan choices are some of the most far-reaching personal, practical and ethical choices you can make.

Vitamin B12 is an important issue for vegans because it is found naturally in animal sources. Vitamin B12 and iodine are two nutrients of which vegan mothers should make sure they have a reliable supply. Vitamin B12 can be found in dairy products and eggs. Vitamin B-12 status of long term adherents of a strict uncooked vegan diet is compromised.

Protein is essential for many bodily processes, including tissue building and repair. Protein deficiency is extremely unlikely on a diet drawn from a variety of plant foods. Protein Rich and vegetarian almonds, black beans, brown rice, cashews, garbanzo beans (chickpeas), kidney beans, lentils, lima beans, peanut butter, pinto beans, quinoa, seitan (a wheat-based mock meat), soybeans, soy milk, sunflower seeds, textured vegetable protein, tofu, vegetarian hot dogs and burgers iron rich and vegetarian black beans, bran flakes, cashews, hot whole grain cereals, garbanzo beans , cold whole grain cereal, kidney beans, lentils, navy beans, oatmeal, pumpkin seeds, raisins, soybeans, soy milk, spinach, sunflower seeds, tofu, tomato juice, whole wheat bread calcium enriched and broccoli, calcium-fortified orange juice, collard greens, great northern beans, kale, kidney beans, mustard greens, navy beans, sesame seeds, soybeans,and tofu. A diet high in cholesterol and saturated fat can increase the risk of stroke, heart disease, and certain forms of cancer.

Eating an adequate number of calories derived from any normal variety of plant foods generally gives us all the protein our bodies need. Eating at restaurants can be difficult for vegetarians sometimes, but if you do eat fish, you can usually find something suitable on the menu. Eating five or more servings of fruits and vegetables is the simple 5 A Day message, and a smart strategy for better health. Eating a healthy diet and getting regular exercise is the number one recommendation by physicians to maintain a healthy heart, but many people still do not know what an ideal diet consists of. Eating three small meals a day and a couple of healthy snacks such as a piece of fruit, a low-fat yogurt or a bowl of cereal in between, is a much better way to control your calories. Dairy products such as milk, cheese and yogurt are a really important part of a healthy balanced diet because they are great sources of protein and vitamins A, B12 and D. Include regular helpings of complex carbs, like whole wheat bread, wholegrain cereal, oats and rice in your weight loss plan. Include good sources of non-animal proteins such as dried beans, nuts, soy and whole grains.

Soy is the only complete vegetable protein. Soy milk sold in grocery stores for adults is not the same as soy baby formula, however, and is not adequate for infants. Soy products, legumes, tofu, dark green vegetables, collard greens, kale, broccoli, enriched cereal, beans, peas, lentils and whole-grain products can all help you get the nutrients that you normally get from meat. Milk and yogurt are tops if you're eating dairy products — although vegetarians will want to look for yogurt that does not contain the meat by-product gelatin. Soy protein is equal to animal protein.

Researchers have found that overweight people consume about the same number of calories as slim people—but they don’t consume the same kinds of food. Researchers report that the act of cooking helps to increase the availability of iron already contained in vegetables like asparagus, broccoli, cabbage, and tomatoes, making it easier for your body to absorb. Research suggests that complementary proteins do not need to be consumed at the same time and that consumption of various sources of amino acids over the course of the day should ensure adequate nitrogen retention and use in healthy persons.

ADA releases updated position paper on vegetarian diets. ADA is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. ADA's position, published in the July issue of the Journal of the American Dietetic Association, represents the Association's official stance on vegetarian diets:"It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases. ADA's position and accompanying paper were written by Winston Craig, PhD, MPH, RD, professor and chair of the department of nutrition and wellness at Andrews University; and Reed Mangels, PhD, RD, nutrition advisor at the Vegetarian Resource Group, Baltimore, Md.

Vegetarianism excludes high-calorie foods and animal products laden with saturated fats. Vegetarianism Throughout the Life Cycle Well-planned vegan and lacto ovo-vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy and lactation.

Raw foods diets are variously described as uncooked vegan diets, uncooked vegetable diets, and living foods diets. It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases. Raw food eaters are convinced that raw food diets are absolutely necessary in order to maintain a healthy weight.

Please seek advice from a qualified health care professional. Please use your own best judgment about whether a product is suitable for you. Please feel free to contribute your nutrition expertise and experiences with us by subscribing and giving your comments.

Lacto ovo vegetarians eat eggs, milk and milk products, such as cheese and yogurt, in addition to plant-based foods. Lacto vegetarian includes all of the elements of a vegan diet, however, honey and dairy are allowed on the diet. Lacto ovo vegetarian and vegan diets can meet the nutrient and energy needs of pregnant women.

Vegetarian diets are often associated with health advantages including lower blood cholesterol levels, lower risk of heart disease, lower blood pressure levels and lower risk of hypertension and type 2 diabetes, according to ADA’s position. Vegetarian diets are low in: calcium, protein, iron, zinc and vitamin B-12. It is possible to obtain all essential nutrients by eating a completely plant based diet, however the planning is critical to the health. Vegetarian diets are typically high in fiber, antioxidants and phyto chemicals, and low in saturated fat and cholesterol. Vegetarian diets are classified as:Vegan: No meat, poultry, fish, eggs, or milk products. Lacto-vegetarian: No meat, poultry, fish, or eggs; includes milk products. Lacto ovo vegetarian: No meat, poultry, or fish; includes milk products and eggs. Semi-vegetarian: Some animal foods excluded, usually red meats; may include fish, poultry, eggs, or milk products. Vegetarian Diets are varied, from avoiding some meats to absolutely no animal products. Vegetarian diets are often lower in calories and fat than meat diets, and rates of overweight and obesity among vegetarians are lower than among meat eaters. Diets that are high in fiber tend to be more filling, and as a result strict vegetarians may feel full before they've eaten enough calories to keep their bodies healthy and strong. Nutrition Considerations for vegetarians plant sources of protein alone can provide adequate amounts of essential amino acids if a variety of plant foods are consumed and energy needs are met. The American Dietetic Association has released an updated position paper on vegetarian diets that concludes such diets, if well-planned, are healthful and nutritious for adults, infants, children and adolescents and can help prevent and treat chronic diseases including heart disease, cancer, obesity and diabetes.

Weight loss workout for Busy People

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Weight Loss Workout for Busy People By: Craig Ballantyne, CSCS, MS Turbulence Training 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 Turbulence Training

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The Best Cardio Intervals For Fat Loss: Part 2

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The Best Cardio Intervals for Fat Loss: Part 2

By: Craig Ballantyne, CSCS, MS Turbulence Training


If you don’t have variety in your program, you are more than likely to end up at a fat loss plateau soon rather than later. Variety is one of the keys to keeping that fat loss coming.

So not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks.

So you need to change your training program every 4 weeks. To modify your interval training workouts, you can…

switch exercise methods (and even use bodyweight exercises for intervals)
increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively)
increase or decrease the number of intervals per workout
increase or decrease the rest time between intervals
First, let’s take a look at the interval methods. Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences…

Sprinting outdoors (and hills might be the absolute best)
Strongman movements (Farmer’s walks, tire flips, car pushing)
Bodyweight interval circuits
Treadmill running
Stationary cycle (upright preferred)
Stairclimber
Rower
Swimming (only works for competent swimmers)
Elliptical & Crosstrainer machines
Okay, so how long should you do intervals and how the heck do you do bodyweight exercises as interval training?

First, I stand by what I said in Part 1. There does not seem to be a “best” interval training program. But that is good because it allows us to use variety in our approach. (So perhaps the best interval training method is simply the one that changes every 4 weeks.)

Interval recommendations have ranged from 15 seconds (from Muscle Media waaaay back in the late 90’s), to 5 minutes (these are known as aerobic intervals). So let’s take a look at each interval recommendation and all those in between.

15 seconds
The great thing about 15 second intervals is that you’ll be able to work at a very high rate (almost near your maximum power output), as long as you get adequate recovery between work intervals. The downside is that it is very difficult to do 15 second intervals on machines, because it takes a long time to “build up” and “bring down” the machine settings to the correct speed.

If you decide to use these short, high-intensity intervals, you should do so only if you already have an above average level of fitness. Your rest interval should be at least 15 seconds long, and can be as long as 60 seconds. The longer you rest, the harder you will be able to exercise in each interval.

20 seconds on, 10 seconds off
This method is known as the Tabata protocol, after the Japanese scientist that published a study on this routine. It is very demanding (obviously), and while some trainers have suggested this is the best method for interval training, I don’t think there is any proof that you will get better results.

Clearly, the pro’s with this method (as well as the 15 second intervals) is that you’ll get your workout done faster (provided you do the same number of intervals as any other workout). Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings. And finally, these too should only be performed by above average fitness levels.

30 seconds
The Turbulence Training workouts tend to use a lot of 30 second intervals. Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds. The longer (relative) rest allows you to work harder in each successive interval (i.e. you’ll almost be able to match your performance in the first interval with each following interval). Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 3-second intervals on any machine.

45 seconds
These intervals are proven for fat loss, in addition to being effective for many team sports (such as hockey, soccer, basketball, and rugby). I have used 45 second intervals extensively in both areas of training. Not only will these tax your muscles, they will also tax your will to complete each interval (if done at the right intensity). Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout. Your fitness and fat loss will skyrocket.

60 second intervals
Similar to the 45 second intervals in benefits and toughness. Use 60-120 seconds of recovery between each.

120 second intervals
These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once. Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer (obviously), but can have a role in changing your body and improving your performance.

5 minute intervals
Same strategy as with the two minute intervals. This really increases your workout time, so these are only used with serious endurance athletes.

Beginner vs. Advanced
If you are thinking that these intervals all sound “too intense” for you, please don’t worry. Interval training is all relative. You don’t have to sprint for your life in each type of interval. Instead, just work at a slightly harder than normal pace. By the end of the interval, you should be getting tired, but you shouldn’t be gasping for air. Start conservatively and you will get the hang of it.

For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7. Try that for an interval workout and let me know how it goes.

My favorite intervals for fat loss are between 30-60 seconds. These have been the staple intervals in my Turbulence Training workouts since the first workout was designed back in 2001. But again, I think you will get your best fat loss results if you vary your interval training workouts - just like you must vary your strength training workouts.

Intervals are the secret to success,

CB

P.S. Do you need to lose a post-vacation belly?

“Craig, I just wanted to let you know that I’ve been using your Turbulence Training System to whip myself back into shape after a vacation and too much time in front of the computer getting a couple of projects completed and I’ve dropped 10.2 lbs. of bodyfat in the last 28 days. As a fellow fitness professional I can safely say that it’s the best and most efficient approach to improving body composition that I’ve come across.”
Pat Rigsby
President
The Fitness Consulting Group


About the Author

Craig 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 www.TurbulenceTraining.com

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The Best Cardio Intervals for Fat Loss By line: By Craig Ballantyne, CSCS

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Title: The Best Cardio Intervals for Fat Loss: Part 1 By: Craig Ballantyne,

CSCS,MS Turbulence Training-->Is there really a best interval training system for fat loss?
Do intervals really work as well as regular cardio for fat loss?
I'm going to cover these, and many more questions in Part 1 of your lessons on interval training.
But this is not just interval training 101. Today, you're going toleave this email with a graduate degree in interval training forfat loss.
I'll answer both questions upfront before the lesson begins, andI'll give more details on each as we go along:
1) Conservatively, intervals are at least as effective as regularaerobic training for fat loss. Personally, I believe intervals arefar superior. And there is no denying that intervals allow you toget your workouts done a lot faster than slow, boring cardioworkouts.
2) I have to admit, there is no best interval training program forfat loss. But that is a good thing, because there are so many waysv that you can change your interval training to keep your fat loss results coming week in and week out.
By changing your training program every three to four weeks, you are using one of the key principles of Turbulence Training -variety. It is essential to change your workouts this frequently,otherwise you might suffer from a dreaded fat loss plateau.
And if that is the case for you now, I'll show you dozens ofalternative interval training workouts you can use to kick-startyour metabolism and fat loss.
Now what many people don't know, or perhaps just fail to recognize, is that interval training is not just for advanced fitness superstars. No way. In fact, intervals are an effective and perhaps even the most effective method for beginners to get fit and lose fat.
First you have to understand that interval training is based onrelative performance. While my intervals would be much too hard for a beginner, my intervals would be a joke for Lance Armstrong.
So even for those men and women that are just dipping their toeinto the fitness waters for the first time in months, years, ordare I say, decades, they too can do interval training.
If you are a beginner and you can walk at 3.3mph for 20 minutes, then your intervals will start at a walk at 3.6mph for 30 seconds to a minute. That is interval training.
It doesn't have to be high-intensity, sprint-to-the-death activity.
Instead, just increase the intensity slightly more than you cannormally handle, and do so for a short time, and intersperse thatwith periods of easier exercise for twice the duration.
So if you did 1 minute at 3.6mph, drop down to 3.0mph for 2minutes. Do that up to 6 times, and you've had yourself an interval session.
Now for those of you that have been doing only slow, traditionalcardio, switching over to interval training 2-3 times per week isgoing to be the fat loss equivalent of throwing a lit, gasolinesoaked rag on a pile of dry kindling.
Here's why...research has given us a lot of evidence that intervals are superior to traditional cardio. First, a study from Laval University in 1994 compared interval training to aerobic training - straight up - over a 12 week training period. Subjects that used interval training had better results. They lost more fat. You can't argue with that.
And second, interval training causes metabolic turbulence - alsoknown as boost in your metabolism. Due to the high-intensity nature of intervals, there is more "turbulence" applied to the muscle. That means more muscle breakdown and more adaptations in the muscle.
Now I know that sounds very technical, but all you need tounderstand is that when all this extra activity goes on at themuscle level, it requires a lot more energy to return your muscle back to normal (i.e. to get out of turbulence and back to a normal resting state).
And when your body uses more energy, it means, in laymen's terms, that you are burning more calories.
So it's important for men and women not too get hung up on thecalorie counters in the gym. First, because the calorie count ofthe workout is not the only factor in determining fat loss(intervals burn far more calories after the workout - more on that later).
And second, a report on CBS showed that the calorie counters on some machines are often significantly inaccurate.
Doesn't that boil your blood when you think back to all those times you did slow, boring cardio and patiently watched the calorie counter creep up to your goal of 250, 300, or even 400 calories? And who knows if that was even accurate?
With intervals, you can forget about the calories on the machine.Just work hard, do the intervals, then leave the gym and let your muscles continue burning calories on its own while it recovers from exercise.
OK, time is up, so I'm going to leave off here for Part 1.
I apologize, you don't have your Master's of Science Degree inInterval Training yet, but you will after Part 2.
So your homework between now and next week's class is to start incorporating interval training into your fat loss program. For beginners, see the outline above. Make sure to include a 5-minute specific warm-up and cool-down.
And if you truly did just peel yourself off the couch last week and you have not exercised in years, I insist that you see a doctor before you take up any exercise program. Believe me, you'll thank yourself for it.
For more advanced fitness levels, let's start with 60 secondintervals.
Do a 5-minute specific warm-up, then exercise for 60 seconds at a slightly harder than normal cardio pace.
Follow that with 90 seconds of exercise at a very easy pace. (Don't exercise too hard in the recovery period - that is one of the biggest mistakes people make with interval training!). Repeat this sequence for 3 more intervals (let's just do 4 intervals for your first session).
Through trial and error, find an intensity that allows you to work to near fatigue - but not complete fatigue, there should still be some "gas" left in the tank - by the end of the 60 second interval.
In the next newsletter, I'll discuss at least 6 different intervaldurations and when you should use them, as well as the bestinterval training methods - and don't miss when I expose the most ineffective machine in the gym.
Hint - It is also the most common machine these days, yet I've yet to see a single person change their body by using this machine for their cardio and intervals. 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-->

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Is Ephedra a Good Weight Loss Alternative

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Ephedra is one of the most curious herbs used in Chinese and traditional herbal medicine. Ephedra is legal again after a federal judge overturned an FDA ban on the substance. Ephedra is usually taken in the form of a pill and is also sold as a powder for filling into specially chosen gelatin capsules for their size. Ephedra is usually not taken alone, but in conjunction with other herbs, such as cinnamon, apricot seed, green tea, and gypsum. Ephedra is not pure Ephedrine, it is a herbal plant extract that contains some Ephedrine the concentrations of which can vary from 2% to as high as 8% with the higher concentrations being more effective as a stimulant than the lower. Ephedra is used to treat asthma, hay fever, the common cold, and as a weight loss aid. Ephedra is a naturally occurring substance that comes from botanicals and is used to combat obesity and excessive weight in adults. Ephedra is an herbal supplement taken to increase weight loss by burning fat and increasing energy levels. There is some evidence that ephedra is not safe when used in high doses or when used long-term.
Ephedra has a number of side effects and should not be taken by people with certain conditions. Ephedra does effectively help the body to preferentially burn fat for energy. Ephedra may react with what you eat for breakfast, dinner or something you drink. Ephedra and other nutritional supplements are not regulated or required to include risks or side effects on the labels. Ephedra causes heavy sweating, and should be used with extreme caution in deficient conditions or asthma and cough due to possible failure of the kidneys. Ephedra may cause dizziness, restlessness, anxiety, irritability, loss of appetite, nausea, and vomiting in some people. Ephedra is the ingredient everyone wants because they know it works. Ephedra has terrific benefits when used properly. Ephedra has been associated with serious health problems, including hypertension, stroke, heart attack, seizure, cardiac arrhythmia, and over 100 deaths. Ephedra is so powerful its safety was questioned,the FDA removed ephedra also known by its chinese name Ma-huang from the market in April 2004, claiming that it was responsible for dozens of deaths. Ephedra acts to increase mental alertness and neurologically provide the surge you need to maximize your training. Effects of cholesterol-lowering herbs and supplements may be altered by ephedra, although this has not been proven. Stacked Ephedra helps you get metabolism into gear and start burning that unwanted body fat today.
Caffeine is well known for thousands of years for its wonderful medicinal quality of stimulating the central nervous system which significantly boosts the cerebral awareness in its user’s body. Caffeine by itself can elevate blood pressure and cause heart palpitations. Caffeine by itself keeps lean individuals lean by keeping circulating blood lipid levels higher than normal. Caffeine is most commonly consumed by humans in coffee and tea, as well as various foods and drinks containing products derived from the kola nut, yerba mate, and guarana berries. ECA is an acronym for ephedrine, caffeine and aspirin.
Companies that sell ephedra based products are allowed to resume selling whole herb ephedra products with no more than 10mg of naturally occurring ephedrine alkaloids. Combinations of ephedrine and caffeine have side effects substantially greater than those from the consumption of either compound alone. Common side effects associated with the use of ephedra include increase in blood pressure and heart rate, insomnia, anxiety, and disturbances in heart rhythm. Combining ephedra with a variety of other medications can lead to potentially serious problems. Combined ingestion of caffeine and ephedrine has been observed to increase blood glucose and lactate concentrations. Combination products often contain small amounts of each ingredient and may not be effective.
Ephedra is listed as one of the original 365 herbs from the classical first century. Ephedra is one of the extremely popular basic components of a lot of legal drugs. Ephedra is not considered a food, nor is it considered a drug. Ephedra is often combined with a number of other herbs and used in treating a wide rangeof complaints. Ephedra isn't harmless, but no drug is. Ephedra is one of the products which work used by people who don't do any exercises. Ephedra is believed to increase the risk of heat stroke, because it increases metabolism and impairs the body's ability to lose heat. Ephedra is even on the United States Olympic Committee's list of banned substances. Ephedra is not for everyone and must be used responsibly. Ephedra is therefore not recommended for individuals with high blood pressure, heart problems or hyperthyroidism. Ephedra is like many other herbs, drugs, drinks, or food: not everyone is capable of tolerating its effects. Fat burners should never be used as the sole means to achieve fat loss. Taking Ephedra responsibly will get you the weight loss results you have been looking for. Taking ephedra with other stimulants, such as caffeine, is considered dangerous and may increase the risk of serious side effects. Serious adverse effects can occur in susceptible persons with low doses.

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Get Help For Losing Man Boobs

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Lose Man Boobs Quickly and Naturally

Man boobs are caused by many factors, among them the most common are obesity or being overweight, a side-effect to a medication or Gynecomastia. Man boobs are deposits of excessive fat in the chest area. Man boobs are hard to get rid off without surgery. Man boobs are very stubborn so getting rid of them can seem impossible if you are not eating the right things, and doing the right exercises. Man boobs are triggered not just by fat accumulation but also by an under-secretion of the male hormone testosterone because of which the torso gets a feminine look. Getting man boobs is not only embarrassing and painful; it is also a major cause of loss of self esteem and self confidence in men.
Surgery is one of the ways to eliminate and reduce fat breast tissue on most men. Surgery is the last resort but is a permanent solution to gynecomastia. Surgery is definitely an option but if you ask me it's a risky and expensive one. Plastic surgery is surgery with all its' associated risks so to me it would be a big decision.
Lose Man Boobs Quickly and Naturally

Gynecomastia Surgery is a definite option and in the most extreme man boobs cases is the only solution. Gynecomastia is a condition that many men suffer from and it is very embarrassing because it makes your chest look more feminine than masculine. Gynecomastia is a medical condition that involves a male’s body producing more estrogen (female hormones) and lesser testosterone (male hormones). Gynecomastia (man boobs) is easily one of the most embarrassing condition for a man. Gynecomastia is the abnormal enlargement of breasts in male. Gynecomastia surgery is a plastic surgery in which the chest is reshaped and the excessive fat tissue in the man boobs are removed by liposuction. Gynecomastia surgery costs over 4,000$ and is usually not covered by medical insurance because it is considered a cosmetic condition, not a medical one.
Exercises particularly those that focus on burning fat (such as interval workouts) and those that build up the chest can help, but ultimately you need to get yourself on an exercise routine that is specifically formulated to target man boobs. Exercises like push ups and bench presses are some of the exercises that you can do. Exercise helps burn fat, but different exercises target different areas. Exercises that specially target the chest area will help the fat to burn. Doing cardio vascular exercises, you can say goodbye to embarrassments and become confident about yourself. Actually, sometimes, the solution should not be relied on these options alone. One of the best workout routines is Jon Benson's Fit Over 40. In this workout Jon teaches you how to workout in a way that helps to accomplish maximum testosterone levels in a very natural way.
Start this plan today and lose your man boobs forever. Start the process of getting rid of your man boobs today.
Man boobs are boobs belonging to a man that is overweight. Man boobs are basically composed of excess fat. Man boobs are exactly that, fatty deposits on the chest area that look like boobs on a guy. Man boobs are embarrassing, and we have to fight back. Weight loss in a gradual and well balanced way will reduce and end the problem. Don't wait for a miracle that will never come. Male Breasts , commonly known as man boobs, are a disturbing cosmetic condition which a great part of the male population suffers from. Don't give up without a fight as there are many natural ways to minimize and even remove this problem. Lose Man Boobs Quickly and Naturally

The Best Fat Loss Requires Change

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http://www.simpletruckerdiet.com/
The best fat loss is one making a change to overall diet, permanently. The best fat loss is through diet and exercise However, exercise is indeed an important part of losing fat. The best fat loss is one making a change to overall diet, forever. Diet and exercise can be difficult to follow unless you have the willpower to go the full length of the regimen. Diet and exercise must be done together to experience effective weight loss.
Weight loss is one of those goals which can take a long time to see results so it is important to remind yourself what your goal is to gain the willpower to stick to your plan. Weight loss isn't easy, but relatively speaking there are easy ways to lose weight. Weight is not just a simple health problem and an easy weight loss treatment that works 100 percent of the time doesn't exist, but depending on the cause of your condition, good treatments can be prescribed by any doctor.
Eating at regular times is essential in order to lose weight and regulate ones blood sugar levels. Eating more meals with smaller portions results in eating 30% fewer calories. Eating nothing but cantaloupe, or doing some bizarre exercise routine for two hours a day, just isn’t possible long-term. Eating is a complex issue and although we all eat to many foods that have no health benefits, in fact quite the opposite, it is not a good idea to cut out every type of food we enjoy. Plan ahead of time what you will eat and how much.

http://www.simpletruckerdiet.com/

Obesity is more than just a matter of looks. Obesity is a serious problem that should be address properly. Obesity can be inherited or it may be due psychological problems. Obesity is a leading factor in getting diabetes. Obesity has started to overcome America's youth because of poor eating habits.
It’s the one truth that we all know: a lifestyle with a healthy diet and exercise are what will help us all lose weight and stay in shape. It’s okay to have a slice of pizza once in awhile. It’s better that you do eat snacks. It’s estimated that for every five years past high school that an individual goes without doing some type of strength training, they’ll lose 3 pounds of muscle.
Don’t be taken in by the vast number of weight loss myths you read about on the internet. Don’t forfeit your long-term weight loss goals for momentary short-term pleasure. Don't be concerned with the sugar, pretty soon you won't miss it. Don’t forget to eat a good diet along with exercise as these two components are vital to getting rid of cellulite. Don’t worry about where your heart rate should be. Don't think it won't take a little work. Rather than enabling you to focus on how much body fat and lean mass you have gained, scales cause you to focus on your body weight.
The best way to measure your progress is to look in yhe mirror instead using a scale. If you like the changes you see that will be much more telling of your progress than a simple number on a piece of machinery.

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Fat Loss Q'n'A

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http://vur.me/michaelromero63/burn-fatcardioexercise


Fat Loss Q'n'A By: Craig Ballantyne, CSCS, MS
http://vur.me/michaelromero63/burn-fatcardioexercise Q: How fast can I lose weight while using a truly effective fat loss program? Can I lose 10 pounds in a weekend like some of the diet plans claim?
Answer:Doctors recommend losing fat at a rate of 1-2 pound per week. At the end of a good 12 week program, you can expect to lose 12 pounds of fat. But since you didn't gain the fat overnight, you also won't lose the fat overnight. Commit to long term goals and enjoy the process of developing proper nutrition and exercise habits.
With one of those "10 pound weight loss juice diets", you might lose some weight, but it won't be fat. And you'll quickly gain it back. Those are just too good to be true.
Q: Do I have to do crunches and sit-ups while on this program?
Answer:No you don't. Crunches and sit-ups are not the best way to lose fat. To lose fat, you simply need to eat properly, avoid excess calories, and use fat blasting intervals/cardio. In fact, crunches and sit-ups can stress your spine, so I like to use "spine-friendly" core training exercises (the Ab curl, plank, side plank, and bird dog) as an alternative method for training your mid-section. And you can do those all at home without fancy pieces of equipment. All you need is your bodyweight.
Q: But I'm a full-time worker and mom. How do I fit exercise into my day?
Answer:Try to commit to at least 30 minutes of exercise per day.
If you are a beginner and stressed for time, simply do three 10-minute bouts of exercise per day. Heck, you could even do six 5-minute walks per day. Everyone can fit that in...
If you can devote a full 30 minutes straight to exercise, you can alternate between strength training and cardio training days if you are limited to 30 minutes. However, if you can get an hour of time 3 days per week, perform both cardio and strength training together.
Beginners should start with several 5-minute blocks of exercise each day. After all, everyone can make room for 5 minutes of exercise. Once you move into more serious workouts, you might need to experiment with different exercise times so that you can workout without disrupting your family's events. Fortunately, there is no magic exercise time. As long as you are consistent, you will get results.
Many people have had great success by getting up early and doing the workout before everyone else gets up. Alternatively, you can do it after the kids go to bed or during a break in the day. Schedule your workout like any other important appointment so that you don't neglect the exercise sessions. You'll find that the exercise will give you more energy throughout the rest of the day.
Q: What do I do if I can't get to the gym?
Answer:You won't even need to go to the gym to lose fat. There are dozens, if not hundreds of bodyweight exercises you can do at home. And the workout potential is exponential if you have a couple of dumbbells at your disposal. There are hundreds of dumbbell exercises you can use to sculpt your body.
Q: Hi, I'm an overweight woman (180 pounds) and I was wondering if I should still eat 1oz of protein per pound?
Answer:Hi, first, just to clarify its grams per pounds, not ounces. Second, here are the limits from Dr. Chris Mohr found in the TT Nutrition Guidelines...
"Since women have less overall lean body mass than men, they won't require as high an amount of protein each day (0.8g of protein/lb of body weight will suffice). This value is still in line with the recommendations for strength trained athletes. For obese individuals, just as with the calorie estimations, the protein calculations will also be over-estimated.
Therefore, in my opinion, I would put women at a maximum of 150g of protein per day and men at a maximum of 200g of protein per day. Because being obese does put them at risk for diabetes, this would also impact kidney health, so obese individuals don't need the additional urea being filtered through if in fact they do have diabetes."
Q: I'm new to the whole "working out thing". What is Turbulence Training? How would you describe the workouts?Answer:Turbulence Training is combination of more effective methods (Strength training and interval training) to help men and women get more effective fat loss results in less workout time.
TT uses supersets and interval training because they are time-saving methods. The workouts also only use the best exercises so that clients don't spend more than 3 hours per week in the gym.
Get in, get out, get lean,
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 all over the Internet, 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, visithttp://vur.me/michaelromero63/burn-fatcardioexercise

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

The Top 5 Fat Burners

The Top 5 Fat Burners By: Craig Ballantyne, CSCS, MS
http://vur.me/michaelromero63/burn-fatcardioexercise Let's get right to it...here are 5 ways to make this a greatfat-burning day...
1) Do Something You Love
If you are a beginner and you hate the gym, just do something you love! Don't make your healthy lifestyle a prison sentence. Enjoy what you eat and do. Just don't eat garbage and don't look at exercise as punishment.
2) Strength Training
A very, very recent study (published in the May issue of theJournal of Applied Physiology 102:1 767, 2007) showed thatresistance training boosts metabolism by 10% and increases fatburning by 100%!
3) Interval Training
The latest research from Australia showed a more weight loss from interval training than from long, slow cardio. In fact, the long, slow cardio group didn't lose any weight. AND - this study was done in women...so yes, Turbulence Training works for women. Strength training and interval training are the 1-2 punch that blowtorch fat off your body.
4) Eat 6 Small Meals of Whole, Natural Foods
Fruits and vegetables, protein, nuts, and healthy fats. It's thatsimple. Don't spend another dollar on "the latest diet". YouALREADY KNOW what to do!
5) Avoid Booze, Sugar, Trans-Fats, & Inactivity
Yeah, I know, real "secrets" here, CB. "Thanks", you're thinkingsarcastically. Listen, sometimes we just need the motivation. Maybe there is a donut within reach, or you're thinking about watching the tube instead of exercising, or you've got a cookie in one hand and an apple in the other.
Let this be a simple reminder to make the right choice.
Everything you do takes you closer to OR away from fat loss,
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

Speed Up The Metabolism To Burn More Fat

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Introduction
Metabolism is the process your body uses to break down the food that you eat, convert it to energy, or store it. Metabolism is the complex biochemical process by which the food you eat is converted into the energy your body needs to function. Metabolism is really only a small part of why it's harder to lose weight after 40. Metabolism is popularly associated with the consumption of food and weight gain or loss. Metabolism is a complex process that involves many different chemical reactions and organs in your body. Metabolism is the process of converting food into energy. Metabolism is essentially the speed at which our body's motor is running.>> http://vur.me/michaelromero63/fitness

What's the best way to boost the metabolism, the way your body uses calories from the food you eat. Metabolism aids in digestive function as well as absorption of nutrients. Metabolism is the number of calories that you burn at any given moment. Metabolism is the engine that burns these calories. If you're concerned that you have a slow metabolism, talk to your doctor. Foods such as fish, dark green leafy vegetables, tomatoes, blueberries and other fruits, whole grains increase you body’s metabolism and this makes you lose weight, yet stay healthy because you are eating nutritious food or food that hold plenty of vitamins and minerals, as opposed to junk food. By decreasing or increasing our metabolism we can control the amount of stored body fat we carry around. In the diet and weight loss world metabolism is looked at more simplistically. Remember, metabolism is the process by which the body uses energy to create energy. If we cut to many calories our metabolism slows because the body is not getting the energy it needs to function. The key to losing weight is an increase in metabolism. Exercise and a healthy diet are the first steps to actively increasing our metabolism.>>http://vur.me/michaelromero63/diet
Exercise
Exercise is one of the best choices to help you increase your metabolism. Both aerobic exercise and weight lifting will help you in boosting metabolism. Aerobic workouts burn more calories while you participate in the exercise, and these workouts also boost your metabolism in the hours following your exercise. All weight loss and weight gain is directly related to metabolism and being able to do either in a healthy manner involves managing a healthy diet (nutrition), consuming plenty of water (hydration), and maintaining a healthy and productive level of exercise (physical activity). Rather, a smarter approach is to attempt to eat healthier, metabolism boosting foods, increasing daily exercise, and consuming more water (which also helps to keep the metabolism running at a high level). A big part of training metabolism is to vary heart rate during cardio, in specific intervals determined by exercise metabolic testing. The reason is that if you exercise at the same intensity, doing the same exercise, each day, you will not have the same effect. Many people, after adding rebounding to their exercise program report increased energy levels, along with improved muscle tone, trimmer waist lines, and a variety of other health benefits. When you add resistance and aerobic exercise to your everyday routine, you are ensuring that you are speeding up your metabolism. However, you can increase daily exercise and activity to build muscle tissue and burn more calories. Regular aerobic exercise, such as walking daily for 30 minutes or more, is an excellent way to burn calories. Strength training exercises, such as weight training, also are important because they help counteract muscle loss associated with aging. Even though regularly scheduled aerobic exercise is best for weight loss, any extra movement helps burn calories. In a healthy person, cardiovascular exercise creates a demand for more calories. So while exercise may increase metabolism, it must be paired with a good diet. Without doubt the best way to increase your metabolism is exercise.>>http://vur.me/michaelromero63/build-muscleburn-fatget-fit-fast
Foods
So, what are the right foods to eat or what is essentially a balanced diet. When your diet consist more of low fat foods, protein and vegetable, body’s metabolic rate is high and you lose weight. Conversely, high sugary foods (including many of the fat-free foods), saturated & hydrogenated fats and bleached, processed & refined carbs have little impact on stoking metabolism. In fact, many of these foods are considered empty in caloric value. Start with your diet and simply cut out fried food, vending machine food, and "white sugar" foods (Little Debbies, white bread, potatoes, white rice), and begin eating 5 small meals a day. There are several metabolism boosters or natural foods that boost metabolism. Compared to carbohydrates or fats, protein-rich foods require your body to burn more calories for digestion. Avoid foods that will cause your body to become inflammed. That is saturated fats, fried foods, partially hydrogenated found in margarines, chips and baked goods, cooking oils made from corn, sunflower or soy and sugary products. Instead integrate anti-inflammitory foods into your diet. Protein-rich foods as well some fats also have a positive effect on how the body burns calories. Ccertain foods can help in boosting metabolism. The body is actually burning large amounts of calories just to digest these foods, particularly if they are high in fiber. There is much talk that some foods may even be of the negative calorie variety.>>Get the best discount diet pills & nutritional supplements at WCN today
Conclusion
Metabolism is the physical and chemical processes within the body related to body functions. Slow metabolism is often much envied by people trying to lose weight. Body metabolism is up in the morning, but slows off after noon, so you need to have a good breakfast and lunch, but have less to eat at dinner time. Whether we are asleep or awake out metabolism is always running. Boosting metabolism is important because as people get older, metabolism inevitably slows down. Boosting metabolism is also an obvious way to lose weight, and many people do this through exercise. Your metabolism is, basically, the rate at which your body uses the energy in food.