Why are you skinny though you eat much?
(People have varied metabolic rates)
http://www.simpletruckerdiet.com/
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.
Subscribe to my weekly newsletter and get free weightloss tips and articles sent right to your inbox. Click here>> http://www.simpletruckerdiet.com/
Showing posts with label burn fat. Show all posts
Showing posts with label burn fat. Show all posts
Wednesday, April 28, 2010
Saturday, April 24, 2010
Resting Metabolic Rate: It is metabolism that matters!
Resting Metabolic Rate: It is metabolism that matters!
http://www.simpletruckerdiet.com/
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.
Subscribe to my weekly newsletter and get free health tips and articles straight from your inbox. Click here>> http://www.simpletruckerdiet.com/
http://www.simpletruckerdiet.com/
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.
Subscribe to my weekly newsletter and get free health tips and articles straight from your inbox. Click here>> http://www.simpletruckerdiet.com/
Tuesday, April 20, 2010
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.
Get my weekly newsletter at http://www.simpletruckerdiet.com/
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.
Get my weekly newsletter at http://www.simpletruckerdiet.com/
Friday, April 16, 2010
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.
Get my weekly newsletter at http://www.simpletruckerdiet.com/
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.
Get my weekly newsletter at http://www.simpletruckerdiet.com/
Saturday, January 16, 2010
Why We Really Overeat
Fitness author Jon Benson sent this to me today. I found his frank approach refreshing.
Hope you enjoy it as well!
Michael
----------------------------------------------------------------------
A Rant:
Why We REALLY Overeat...
----------------------------------------------------------------------
Fair warning ... this one is a rant. It's probably a bit long, but take the time to read it.
I have some things to get off my chest ... and a lot of people reading this will find it refreshing.
We have a problem in this country... hell, this world... with people overeating.
Obviously overeating is one of the primary reasons people are struggling with bellyfat and excess bodyweight in general. The solution to this problem is not "don't eat so much", although that is the end goal.
The solution is to really, REALLY understand how your body uses fuel and how to create a dietplan that allows you to take advantage of it.
First, my rant.
You want to know why 99% of the people who fail to see results from my dietplans... or any dietplan for that matter... REALLY fail?
They do not understand how smart and powerful their bodies really are.
Look... no dietplan on earth will allow you to eat whatever you want every day. That's fatloss suicide.
No pills will cure this. No surgery.
Only this will cure it:
Use your body's own internal appetite mechanisms to your advantage.
I receive hundreds of emails every day from people who see results from my Every Other Day Dietplan.
But I won't lie to you: I also get emails from people who do not.
Welcome to the real world, right? Some people succeed, others do not. It's the same story no matter what your goals may be.
But in fatloss, the difference between success and failure, at least in the case of my readers, is NOT the dietplan... it's the need to fully appreciate how and why it works.
Let me explain...
Here is a picture of me (excuse the quality; this was snapped with a mirror and a cellphone...)
http://www.jonbenson.com/img/jbtowel.jpg
Obviously I have abs... and I'm lean... and because I love to lift weights I also carry a lot of muscle... but the real power behind this picture is what you do NOT see:
--> You do not see what I ate the night before; half a pizza.
--> You do not see how obese I was ten years ago... yes, 70lbs over-fat with a belly that looked like I swallowed a basketball.
--> You do not see how I set my body up to receive this pizza and actually get leaner after eating it.
In case you think I'm on some magical dietplan or taking some fatburning-stimulants... wrong.
I just woke up 5 years ago after studying nutrition for 15 years and finally put 2 and 2 together.
So, here's the facts.
My EODD Plan is build around a simple concept: Eat your favorite foods "frequently" and still drop the bodyweight you want.
And it works... not because it's a gimmick, but because it uses the science of metabolism, natural hormonal manipulation, and psychology to prepare your body to eat more calories.
Now those calories could easily come from, say, three yams... but I prefer pizza. ; )
If you've tried EODD with success, you know what I'm talking about. If not... then read on.
First, EODD never promises you that you can eat however MUCH you want every other day (or in my case, since I'm athlete, every three days)... no, no, NO!
It's whatever you want... not however MUCH you want. That is the sole reason a small fraction of my readers are not seeing the results they want.
Now, here's the beauty of it all:
After about 3 weeks following my System of eating, you simply cannot overeat... well, you can, but you'd have to force-feed yourself in order to pull it off.
You've been feeding yourself frequently for the day or two before your favorite food meals. The higher protein and very low starch content of the nutrition plan (with plenty of veggies) ensures that your body's metabolism stays elevated. BUT... and this is crucial... the amount of food consumed on these days before is not that much.
I'm never starving... I eat too frequently for that, plus the foods on my Plan curb your appetite. But I am not eating anywhere near my maintenance level of calories. I do not count calories (nor should you)... I just follow the System, which does the calorie-counting for me. Plus I know my body really well after all these years.
So, after days of eating enough to keep my metabolism relatively high, and right BEFORE it starts to slow down (your metabolism slows when you do not eat enough, bringing fatloss to a rapid halt) I hit the body with a lot of calories.
BUT... at the right time, and never at certain times.
And, please read this: I do not eat "however much" I want on my feed meals... I eat WHATEVER I want in reasonable portions. I don't have to fight to not overeat, even when it's pizza or burgers (my two favorite cheat meals.) Why? Because my body is set up to want more food, but also trained not to eat too much food at one sitting.
This is because I've been "grazing" -- eating small, frequent meals the days before my feed day. And the body learns to adapt... quickly.
The brain is actually re-trained to signal the stomach that you've had enough food... yes, even when it's dessert, or pizza, or whatever your favorite food may be.
So here's the deal: Yes, you can lose all the bellyfat and bodyfat you want eating like this... but like anything else that works, you have to follow a few simple rules.
The result is a dietplan where you never feel trapped. You always know that tomorrow, or possibly the day after, you can have whatever food you want. Just in reasonable amounts.
If you ask me, this is the perfect trade-off. No starvation, super-healthy eating at least 4 days a week, and you get to eat your cake as well (literally if you want.)
It's not magic -- it's science, and a bit of work on your part. Yes, work.
Nothing happens with effort. But put some effort into this System and boy... there's not a better dietplan on the face of the earth.
Click the link below and watch my full presentation on how and why this works...
http://www.everyotherdaydiet.com/go/porkfree/video
Now, one more thing: I do take a few supplements to help the process along. I have a video on the Member's Only page that explains what I take and why.
The good news: Not one of these supplements are stimulants or dangerous. In fact they're all very healthy nutrients the body needs.
In conclusion, I like to think of The Every Other Day Dietplan as "The Thinking Person's Dietplan." Anyone who considers every angle of what it takes to shed bodyfat: Food you enjoy, freedom, a plan that's easy to follow, and flexibility will recognize this right away as the ideal approach.
But, like all ideal approaches, it requires you to re-think the way you eat.
You eat for fuel... period. But you CAN (and should) eat for pleasure too. As long as you keep FUEL as the main reason you are eating in the forefront of your mind, your body (and mind) will follow. Your body will adapt and begin to use both healthy and "not-so-healthy" foods as fuel.
Fuel to power your workouts, help you burnoff that bellyfat and bodyweight you don't want, and empower your sense of control.
Especially now, with the holidays upon us, "food as fuel first; food as pleasure second" should be carved into your dinner table. Because, let's face it: When all that holiday overeating is over with, you will be left with a bigger belly, feeling sluggish, and just one more step away from the body you desire.
My alternative offers the best of both worlds. You just have to be willing to re-think some things and give your body a few weeks to re-learn what it already knows --
When to signal you that you're full, and way before you overeat. And, believe it or not, you can (and should) do this by eating your favorite foods each and every week.
That's the only way to keep your MIND satisfied and happy. And your mind is the key to your body's success.
Thanks for reading.
Hope you enjoy it as well!
Michael
----------------------------------------------------------------------
A Rant:
Why We REALLY Overeat...
----------------------------------------------------------------------
Fair warning ... this one is a rant. It's probably a bit long, but take the time to read it.
I have some things to get off my chest ... and a lot of people reading this will find it refreshing.
We have a problem in this country... hell, this world... with people overeating.
Obviously overeating is one of the primary reasons people are struggling with bellyfat and excess bodyweight in general. The solution to this problem is not "don't eat so much", although that is the end goal.
The solution is to really, REALLY understand how your body uses fuel and how to create a dietplan that allows you to take advantage of it.
First, my rant.
You want to know why 99% of the people who fail to see results from my dietplans... or any dietplan for that matter... REALLY fail?
They do not understand how smart and powerful their bodies really are.
Look... no dietplan on earth will allow you to eat whatever you want every day. That's fatloss suicide.
No pills will cure this. No surgery.
Only this will cure it:
Use your body's own internal appetite mechanisms to your advantage.
I receive hundreds of emails every day from people who see results from my Every Other Day Dietplan.
But I won't lie to you: I also get emails from people who do not.
Welcome to the real world, right? Some people succeed, others do not. It's the same story no matter what your goals may be.
But in fatloss, the difference between success and failure, at least in the case of my readers, is NOT the dietplan... it's the need to fully appreciate how and why it works.
Let me explain...
Here is a picture of me (excuse the quality; this was snapped with a mirror and a cellphone...)
http://www.jonbenson.com/img/jbtowel.jpg
Obviously I have abs... and I'm lean... and because I love to lift weights I also carry a lot of muscle... but the real power behind this picture is what you do NOT see:
--> You do not see what I ate the night before; half a pizza.
--> You do not see how obese I was ten years ago... yes, 70lbs over-fat with a belly that looked like I swallowed a basketball.
--> You do not see how I set my body up to receive this pizza and actually get leaner after eating it.
In case you think I'm on some magical dietplan or taking some fatburning-stimulants... wrong.
I just woke up 5 years ago after studying nutrition for 15 years and finally put 2 and 2 together.
So, here's the facts.
My EODD Plan is build around a simple concept: Eat your favorite foods "frequently" and still drop the bodyweight you want.
And it works... not because it's a gimmick, but because it uses the science of metabolism, natural hormonal manipulation, and psychology to prepare your body to eat more calories.
Now those calories could easily come from, say, three yams... but I prefer pizza. ; )
If you've tried EODD with success, you know what I'm talking about. If not... then read on.
First, EODD never promises you that you can eat however MUCH you want every other day (or in my case, since I'm athlete, every three days)... no, no, NO!
It's whatever you want... not however MUCH you want. That is the sole reason a small fraction of my readers are not seeing the results they want.
Now, here's the beauty of it all:
After about 3 weeks following my System of eating, you simply cannot overeat... well, you can, but you'd have to force-feed yourself in order to pull it off.
You've been feeding yourself frequently for the day or two before your favorite food meals. The higher protein and very low starch content of the nutrition plan (with plenty of veggies) ensures that your body's metabolism stays elevated. BUT... and this is crucial... the amount of food consumed on these days before is not that much.
I'm never starving... I eat too frequently for that, plus the foods on my Plan curb your appetite. But I am not eating anywhere near my maintenance level of calories. I do not count calories (nor should you)... I just follow the System, which does the calorie-counting for me. Plus I know my body really well after all these years.
So, after days of eating enough to keep my metabolism relatively high, and right BEFORE it starts to slow down (your metabolism slows when you do not eat enough, bringing fatloss to a rapid halt) I hit the body with a lot of calories.
BUT... at the right time, and never at certain times.
And, please read this: I do not eat "however much" I want on my feed meals... I eat WHATEVER I want in reasonable portions. I don't have to fight to not overeat, even when it's pizza or burgers (my two favorite cheat meals.) Why? Because my body is set up to want more food, but also trained not to eat too much food at one sitting.
This is because I've been "grazing" -- eating small, frequent meals the days before my feed day. And the body learns to adapt... quickly.
The brain is actually re-trained to signal the stomach that you've had enough food... yes, even when it's dessert, or pizza, or whatever your favorite food may be.
So here's the deal: Yes, you can lose all the bellyfat and bodyfat you want eating like this... but like anything else that works, you have to follow a few simple rules.
The result is a dietplan where you never feel trapped. You always know that tomorrow, or possibly the day after, you can have whatever food you want. Just in reasonable amounts.
If you ask me, this is the perfect trade-off. No starvation, super-healthy eating at least 4 days a week, and you get to eat your cake as well (literally if you want.)
It's not magic -- it's science, and a bit of work on your part. Yes, work.
Nothing happens with effort. But put some effort into this System and boy... there's not a better dietplan on the face of the earth.
Click the link below and watch my full presentation on how and why this works...
http://www.everyotherdaydiet.com/go/porkfree/video
Now, one more thing: I do take a few supplements to help the process along. I have a video on the Member's Only page that explains what I take and why.
The good news: Not one of these supplements are stimulants or dangerous. In fact they're all very healthy nutrients the body needs.
In conclusion, I like to think of The Every Other Day Dietplan as "The Thinking Person's Dietplan." Anyone who considers every angle of what it takes to shed bodyfat: Food you enjoy, freedom, a plan that's easy to follow, and flexibility will recognize this right away as the ideal approach.
But, like all ideal approaches, it requires you to re-think the way you eat.
You eat for fuel... period. But you CAN (and should) eat for pleasure too. As long as you keep FUEL as the main reason you are eating in the forefront of your mind, your body (and mind) will follow. Your body will adapt and begin to use both healthy and "not-so-healthy" foods as fuel.
Fuel to power your workouts, help you burnoff that bellyfat and bodyweight you don't want, and empower your sense of control.
Especially now, with the holidays upon us, "food as fuel first; food as pleasure second" should be carved into your dinner table. Because, let's face it: When all that holiday overeating is over with, you will be left with a bigger belly, feeling sluggish, and just one more step away from the body you desire.
My alternative offers the best of both worlds. You just have to be willing to re-think some things and give your body a few weeks to re-learn what it already knows --
When to signal you that you're full, and way before you overeat. And, believe it or not, you can (and should) do this by eating your favorite foods each and every week.
That's the only way to keep your MIND satisfied and happy. And your mind is the key to your body's success.
Thanks for reading.
Monday, January 11, 2010
6 Strange Dietary Bedfellows
You know, fitness and nutrition guy Jon Benson has a humorous way of putting things that we all need to hear. I received this email from him today and had to share it with you. It's not only funny, it's true.
Read on...
Michael
----------------------------------------------------------------------
6 Strange Dietary Bedfellows
----------------------------------------------------------------------
What do these six things have in common?
--- McDonalds
--- Renee Zellweger
--- Epileptic children
--- Yours truly
--- Most bodybuilding and fitness competitors
--- Kiefer Sutherland
Give up?
All the above employ the strategies of the low-carb dietplan.
Recently researchers have found that low-carb nutrition plan reduced the number of seizures in epileptic children.
Most of the world's leanest physiques get that way on a regimen, limited or not, of low-carbs and higher protein.
Even McDonalds is getting into the act.
Even Renee Zellweger.
Even Kiefer Sutherland.
Even me.
Kinda.
Read on and I'll explain what I mean...
----------------------------------------------------------------------
Why Low-Carb Works
----------------------------------------------------------------------
When McDonalds starts counting carb grams in their food, you know someone is either jumping on a trend or finally seeing the light.
In this case, both -- but it is a good thing. Low-carb dietplans. They work.
For the masses, they work because they are the easiest nutrition plan to follow when you're busy.
McDonalds and stars like Kiefer Sutherland figured this out. The busy on-the-go guy or gal doesn't want to make the time to prepare six meals per day and carry them around in Tupperware.
When choosing my own lifestyle nutrition plan, time and convenience played a major role. I looked at role models who were very busy, formerly obese, and very lean.
Most of them rely in some form or fashion on a low-carb strategy.
Low-carb also works, much to the hem and haw of traditional doctors and nutritionists, due to the way the body processes fuel.
For those of us fortunate enough to grow up on whole grains and very low-sugar mealplans, a moderate to higher-carb nutrition plan may work just fine.
But most of us grew up eating junk.
Processed foods, fast foods, and downright junk was the cornerstone of our dietplans. That puts your body on the "carb defense."
After years of abuse the body becomes resistant to carbohydrates. The insulin they produce can cause all sorts of health issues, fat-burning problems, and more.
When carbs are removed, even healthy carbs like whole grains, the body has time to re-adjust.
In some cases, you can go back to a moderate-carb plan with whole grains and fruits after a period of time.
In others, you are a "low-carber" for life.
Guess which one I am?
Finally, low-carb works because you tend to eat less. Fat is very satiating, and most low-carb plans are fairly high in dietaryfat.
So, in recap:
--- Easy and convenient;
--- Metabolically important for carb recovery;
--- Lower in total food volume (eat less)
Do not make light of that first point. Any plan that is not simple is one very few people will stick to. Making your plan simple and tasty is key, even if that plan is not "perfect" by nutritional standards.
Now, by far, the best low-carb dietplan in the world (yes, I'm bias for good reason!) is this:
click.here ------> http://www.everyotherdaydiet.com/go/porkfree/video
EODD works so well because your carbs are low for "most" of the time. Not "all" of the time. And the times when your carbs are not low you can enjoy your favorite foods.
Personally I enjoy pizza and burgers on my non-low-carb days. You can enjoy whatever you want if you just keep it reasonable.
You see, there's no need to diet-perfect.
Progress always trumps perfection.
----------------------------------------------------------------------
Why Low-Carb Fails
----------------------------------------------------------------------
There are two primary reasons for the failure of the low-carb nutrition plans: boredom and media bashing.
One causes irritability. The other, doubt. Unless you're certain that your plan will work, you will eventually go off of it.
This is true of any plan, no matter how ideal it is. Certainty rules.
That's why I believe in having a flexible, tasty plan like EODD.
Then boredom is easily solved.
I share my own unique ideas about "cycling" carbs and fats in the presentation here:
click.here ------> http://www.everyotherdaydiet.com/go/porkfree/video
Using my cycle strategy you will rarely if ever become bored. And your body will burn more bodyfat too. It's just a cheap metabolic trick...but boy, it works.
The second reason is media and medical bias. One study after another has proven that low-carb plans, even the Atkins plan, works and is safe to use for most people.
Check with your doctor first, of course.
I've seen researchers get down-right angry when the results come back. In one study, carried out for a full year, the low-carb plan out-performed the so-called "healthy" Dean Ornish plan.
Lower blood fats, more fatloss, and more energy were the results.
My preference always comes back to low-carb nutrition. I just cycle it in a way that allows me to get plenty of veggies, some grains, and ample fiber.
Even a slice of cheesecake here and there... : )
Hey...I said "low-carb", not "low-life!"
P.S. One of these days the mainstream medical community will wake up to the fact that 90% of the population will never eat 15 servings of veggies per day.
While this may be "optimal", it's not at all practical. I'd rather give you down-to- earth practical nutrition advice that you CAN and WILL follow -- and enjoy.
Makes sense, doesn't it?
click.here ------> http://www.everyotherdaydiet.com/go/porkfree/video
Read on...
Michael
----------------------------------------------------------------------
6 Strange Dietary Bedfellows
----------------------------------------------------------------------
What do these six things have in common?
--- McDonalds
--- Renee Zellweger
--- Epileptic children
--- Yours truly
--- Most bodybuilding and fitness competitors
--- Kiefer Sutherland
Give up?
All the above employ the strategies of the low-carb dietplan.
Recently researchers have found that low-carb nutrition plan reduced the number of seizures in epileptic children.
Most of the world's leanest physiques get that way on a regimen, limited or not, of low-carbs and higher protein.
Even McDonalds is getting into the act.
Even Renee Zellweger.
Even Kiefer Sutherland.
Even me.
Kinda.
Read on and I'll explain what I mean...
----------------------------------------------------------------------
Why Low-Carb Works
----------------------------------------------------------------------
When McDonalds starts counting carb grams in their food, you know someone is either jumping on a trend or finally seeing the light.
In this case, both -- but it is a good thing. Low-carb dietplans. They work.
For the masses, they work because they are the easiest nutrition plan to follow when you're busy.
McDonalds and stars like Kiefer Sutherland figured this out. The busy on-the-go guy or gal doesn't want to make the time to prepare six meals per day and carry them around in Tupperware.
When choosing my own lifestyle nutrition plan, time and convenience played a major role. I looked at role models who were very busy, formerly obese, and very lean.
Most of them rely in some form or fashion on a low-carb strategy.
Low-carb also works, much to the hem and haw of traditional doctors and nutritionists, due to the way the body processes fuel.
For those of us fortunate enough to grow up on whole grains and very low-sugar mealplans, a moderate to higher-carb nutrition plan may work just fine.
But most of us grew up eating junk.
Processed foods, fast foods, and downright junk was the cornerstone of our dietplans. That puts your body on the "carb defense."
After years of abuse the body becomes resistant to carbohydrates. The insulin they produce can cause all sorts of health issues, fat-burning problems, and more.
When carbs are removed, even healthy carbs like whole grains, the body has time to re-adjust.
In some cases, you can go back to a moderate-carb plan with whole grains and fruits after a period of time.
In others, you are a "low-carber" for life.
Guess which one I am?
Finally, low-carb works because you tend to eat less. Fat is very satiating, and most low-carb plans are fairly high in dietaryfat.
So, in recap:
--- Easy and convenient;
--- Metabolically important for carb recovery;
--- Lower in total food volume (eat less)
Do not make light of that first point. Any plan that is not simple is one very few people will stick to. Making your plan simple and tasty is key, even if that plan is not "perfect" by nutritional standards.
Now, by far, the best low-carb dietplan in the world (yes, I'm bias for good reason!) is this:
click.here ------> http://www.everyotherdaydiet.com/go/porkfree/video
EODD works so well because your carbs are low for "most" of the time. Not "all" of the time. And the times when your carbs are not low you can enjoy your favorite foods.
Personally I enjoy pizza and burgers on my non-low-carb days. You can enjoy whatever you want if you just keep it reasonable.
You see, there's no need to diet-perfect.
Progress always trumps perfection.
----------------------------------------------------------------------
Why Low-Carb Fails
----------------------------------------------------------------------
There are two primary reasons for the failure of the low-carb nutrition plans: boredom and media bashing.
One causes irritability. The other, doubt. Unless you're certain that your plan will work, you will eventually go off of it.
This is true of any plan, no matter how ideal it is. Certainty rules.
That's why I believe in having a flexible, tasty plan like EODD.
Then boredom is easily solved.
I share my own unique ideas about "cycling" carbs and fats in the presentation here:
click.here ------> http://www.everyotherdaydiet.com/go/porkfree/video
Using my cycle strategy you will rarely if ever become bored. And your body will burn more bodyfat too. It's just a cheap metabolic trick...but boy, it works.
The second reason is media and medical bias. One study after another has proven that low-carb plans, even the Atkins plan, works and is safe to use for most people.
Check with your doctor first, of course.
I've seen researchers get down-right angry when the results come back. In one study, carried out for a full year, the low-carb plan out-performed the so-called "healthy" Dean Ornish plan.
Lower blood fats, more fatloss, and more energy were the results.
My preference always comes back to low-carb nutrition. I just cycle it in a way that allows me to get plenty of veggies, some grains, and ample fiber.
Even a slice of cheesecake here and there... : )
Hey...I said "low-carb", not "low-life!"
P.S. One of these days the mainstream medical community will wake up to the fact that 90% of the population will never eat 15 servings of veggies per day.
While this may be "optimal", it's not at all practical. I'd rather give you down-to- earth practical nutrition advice that you CAN and WILL follow -- and enjoy.
Makes sense, doesn't it?
click.here ------> http://www.everyotherdaydiet.com/go/porkfree/video
Thursday, January 7, 2010
3 reasons why obesity is... a disease?
----------------------------------------------------------------------
3 reasons why obesity is... a disease?
----------------------------------------------------------------------
I bet you didn't know this ...
Obesity...even being overfat... is a disease.
No, really.
At least that's what several social groups wish you to believe. "Suffers Of Obesity" is just one of those groups. Their entire stance is obesity (which, btw, can be only 30lbs or so over your ideal bodyweight) is an actual disease.
Well, is it?
Yes... and no.
Comedian Ricky Gervais has a hilarious go at this stance... that obesity is a disease. You sometimes have to laugh, you know? ; )
"No... it's not a disease... it's greed. You just love to eat," or so Gervais believes.
Well, in my first newsletter for 2010, a new decade with new ideas, I'm here to share a new idea with you:
We really need to redefine some words.
One of those words is "disease".
Case-in-point: Wikipedia.com defines disease...
"In human beings, "disease" is often used more broadly to refer to any condition that causes pain, dysfunction, distress, social problems, and/or death to the person afflicted, or similar problems for those in contact with the person. In this broader sense, it sometimes includes injuries, disabilities, disorders, syndromes, infections, isolated symptoms, deviant behaviors, and atypical variations of structure and function, while in other contexts and for other purposes these may be considered distinguishable categories."
Let's think about that.
If you bump your knee against a sharp object, is this a new disease called "bumpuskneeitis?" Er... no. It's an accident. Sure, it may 'cause' a specific set of symptoms that could broadly (as in as broad as the back-side of a barn) be considered a "disease", but ... no. It's an accident with biological consequences.
Social problems? So, if I decide to read 17 books on why my parents suck as a teenager and develop anti-social behavior, is this a "disease"? NO! This is the angst of youth combined, perhaps, with poor parenting! Sure, it can lead to mental issues that could be classified as "disease", but guess what?
It's totally within your control. No one force-fed the books to the teen. And no one is force-feeding you, or anyone you know.
That decision is yours and yours alone... and anyone, repeat ANYONE on the face of planet earth can change their behaviors and attitudes toward food.
Okay, some more thoughts on disease:
Let me give you a few examples of what is typically thought of as "disease"...
--- Leprosy
--- Cancer
--- Hypothyroidism
We'll just take three... there are thousands as you know.
Now, we can all agree that these three states represent true "disease". The first you could catch by accident; the second is a combination of genetics, environment, and who-knows-what-else, and the third is almost always genetic.
One, cancer, is something you 'may' be able to do something about. For example, lung cancer. 90% of lung cancer patients contract the disease from smoking.
Let's just cover these 90%, shall we?
And folks, I'm asking for an open mind here...
Is lung cancer, in the case of the 90%, REALLY a disease?
Or is it a biological consequence?
Sure, "cancer" is a disease. But what caused it in this case? Something involuntary? Hardly. Something that could not be stopped?
No way.
The 90% caused it. Period.
Welcome to the real world.
So, I propose this: We redefine "disease" as an abnormal biological condition that we DO NOT have direct cause or effect over.
Airborne viruses: Disease. Obesity: NOT a disease.
And yes, lung cancer in chain smokers: NOT a disease; it's a biological outcome. The end result should be treated as a disease, of course, but come on: Where is the responsibility folks?
Life, if you want to life it fully and without fear, is ALL about taking total responsibility. That's empowerment. Anything less is... well, LESS.
In our example, lung cancer is no more a "disease" than, say, me hitting myself over the head with a hammer every day and causing brain damage is a disease.
Brain damage (not self-induced) = disease.
Brain damage caused by self-inflicted hammer-hitting = biological consequence. In this case of sheer stupidity!
Now, one could (and many will) make the argument that I had a "mental" disease that caused me to WANT to hit myself over the head with a hammer... but... well...
At this point we need to redefine the word "disease" in my opinion. Here's why:
First, if this were the case, I could say that all criminals have a disease.
They all have a mental disease that makes them want to kill, steal... you name it.
This may in fact BE true... we do not know... but do we hold them NOT responsible if it is? No, we do not.
And that brings us back to obesity.
Obesity and being overfat is not a disease folks...
------ > it's a biological consequence.
And, with the exception of the extremely 'rare' cases of total glandular dysfunction from birth, obesity... your bodyweight... is your responsibility.
Period. End of story.
Sorry, but that's the way the ball bounces.
Am I being mean? No. I was obese. I have a right to speak my mind about it, and trust me: My depression (a disease... sorta... some genetic, but a lot of it was caused by eating too much sugar) definitely aided in my obesity.
Then how come I'm not obese any more?
I found a better way to eat. I re-trained my body to crave this style of eating (and exercise) over stuffing myself with pizza and burgers every day.
Here's what I use:
Click.Here-----------> http://www.everyotherdaydiet.com/go/porkfree
It torches bellyfat... and it reprograms the body and mind to use food as fuel... especially if you use Jon's "7 Minute Body" workout system (you can get it at 77% off after you pick up EODD on the page above... ; )
So be brave. Be fearless. And be responsible.
Oh... and be sure not to catch "internetemailitis"... its a disease that causes you to want to check your email more than 10 times a day.
I have it. So be careful... may be contagious. : )
P.S. Author Jon Benson documents his journey from obesity to total leanness in EODD. He had to overcome 'real' diseases, like pituitary failure from a high fever (i.e. viral pneumonia that almost killed him) and clinical depression (partially what he calls "his fault"; partially not... i.e. half disease, half biological consequence.) He KNOWS what you can do once you have a solid plan in place and a determined mind.
Then no "disease" can stop you... at least the ones that do not kill you.
So go for it... be brave, be responsible... and be lean!
click.here ------> http://www.everyotherdaydiet.com/go/porkfree
Michael
3 reasons why obesity is... a disease?
----------------------------------------------------------------------
I bet you didn't know this ...
Obesity...even being overfat... is a disease.
No, really.
At least that's what several social groups wish you to believe. "Suffers Of Obesity" is just one of those groups. Their entire stance is obesity (which, btw, can be only 30lbs or so over your ideal bodyweight) is an actual disease.
Well, is it?
Yes... and no.
Comedian Ricky Gervais has a hilarious go at this stance... that obesity is a disease. You sometimes have to laugh, you know? ; )
"No... it's not a disease... it's greed. You just love to eat," or so Gervais believes.
Well, in my first newsletter for 2010, a new decade with new ideas, I'm here to share a new idea with you:
We really need to redefine some words.
One of those words is "disease".
Case-in-point: Wikipedia.com defines disease...
"In human beings, "disease" is often used more broadly to refer to any condition that causes pain, dysfunction, distress, social problems, and/or death to the person afflicted, or similar problems for those in contact with the person. In this broader sense, it sometimes includes injuries, disabilities, disorders, syndromes, infections, isolated symptoms, deviant behaviors, and atypical variations of structure and function, while in other contexts and for other purposes these may be considered distinguishable categories."
Let's think about that.
If you bump your knee against a sharp object, is this a new disease called "bumpuskneeitis?" Er... no. It's an accident. Sure, it may 'cause' a specific set of symptoms that could broadly (as in as broad as the back-side of a barn) be considered a "disease", but ... no. It's an accident with biological consequences.
Social problems? So, if I decide to read 17 books on why my parents suck as a teenager and develop anti-social behavior, is this a "disease"? NO! This is the angst of youth combined, perhaps, with poor parenting! Sure, it can lead to mental issues that could be classified as "disease", but guess what?
It's totally within your control. No one force-fed the books to the teen. And no one is force-feeding you, or anyone you know.
That decision is yours and yours alone... and anyone, repeat ANYONE on the face of planet earth can change their behaviors and attitudes toward food.
Okay, some more thoughts on disease:
Let me give you a few examples of what is typically thought of as "disease"...
--- Leprosy
--- Cancer
--- Hypothyroidism
We'll just take three... there are thousands as you know.
Now, we can all agree that these three states represent true "disease". The first you could catch by accident; the second is a combination of genetics, environment, and who-knows-what-else, and the third is almost always genetic.
One, cancer, is something you 'may' be able to do something about. For example, lung cancer. 90% of lung cancer patients contract the disease from smoking.
Let's just cover these 90%, shall we?
And folks, I'm asking for an open mind here...
Is lung cancer, in the case of the 90%, REALLY a disease?
Or is it a biological consequence?
Sure, "cancer" is a disease. But what caused it in this case? Something involuntary? Hardly. Something that could not be stopped?
No way.
The 90% caused it. Period.
Welcome to the real world.
So, I propose this: We redefine "disease" as an abnormal biological condition that we DO NOT have direct cause or effect over.
Airborne viruses: Disease. Obesity: NOT a disease.
And yes, lung cancer in chain smokers: NOT a disease; it's a biological outcome. The end result should be treated as a disease, of course, but come on: Where is the responsibility folks?
Life, if you want to life it fully and without fear, is ALL about taking total responsibility. That's empowerment. Anything less is... well, LESS.
In our example, lung cancer is no more a "disease" than, say, me hitting myself over the head with a hammer every day and causing brain damage is a disease.
Brain damage (not self-induced) = disease.
Brain damage caused by self-inflicted hammer-hitting = biological consequence. In this case of sheer stupidity!
Now, one could (and many will) make the argument that I had a "mental" disease that caused me to WANT to hit myself over the head with a hammer... but... well...
At this point we need to redefine the word "disease" in my opinion. Here's why:
First, if this were the case, I could say that all criminals have a disease.
They all have a mental disease that makes them want to kill, steal... you name it.
This may in fact BE true... we do not know... but do we hold them NOT responsible if it is? No, we do not.
And that brings us back to obesity.
Obesity and being overfat is not a disease folks...
------ > it's a biological consequence.
And, with the exception of the extremely 'rare' cases of total glandular dysfunction from birth, obesity... your bodyweight... is your responsibility.
Period. End of story.
Sorry, but that's the way the ball bounces.
Am I being mean? No. I was obese. I have a right to speak my mind about it, and trust me: My depression (a disease... sorta... some genetic, but a lot of it was caused by eating too much sugar) definitely aided in my obesity.
Then how come I'm not obese any more?
I found a better way to eat. I re-trained my body to crave this style of eating (and exercise) over stuffing myself with pizza and burgers every day.
Here's what I use:
Click.Here-----------> http://www.everyotherdaydiet.com/go/porkfree
It torches bellyfat... and it reprograms the body and mind to use food as fuel... especially if you use Jon's "7 Minute Body" workout system (you can get it at 77% off after you pick up EODD on the page above... ; )
So be brave. Be fearless. And be responsible.
Oh... and be sure not to catch "internetemailitis"... its a disease that causes you to want to check your email more than 10 times a day.
I have it. So be careful... may be contagious. : )
P.S. Author Jon Benson documents his journey from obesity to total leanness in EODD. He had to overcome 'real' diseases, like pituitary failure from a high fever (i.e. viral pneumonia that almost killed him) and clinical depression (partially what he calls "his fault"; partially not... i.e. half disease, half biological consequence.) He KNOWS what you can do once you have a solid plan in place and a determined mind.
Then no "disease" can stop you... at least the ones that do not kill you.
So go for it... be brave, be responsible... and be lean!
click.here ------> http://www.everyotherdaydiet.com/go/porkfree
Michael
5 Guaranteed Fat Burning Tips for 2010
5 Guaranteed Fat Burning Tips for 2010
If it's January, it must be crazy time in the gym...and it must mean
that every huckster out there is selling the magic potion to help
folks lose the blubber.
Be very careful about "gurus" who make claims that sound too good to
be true...after all, none of that stuff has worked in the past, why
would it start working now?
It's easy to get caught up in the latest "weight loss craze", but
it is essential for you to never stray too far from the basics.
The basics are what work time and time again. That's how the TT
Transformation Contest winners get such great results.
The 5 simple steps to success are:
1) Review your food journal.
Research shows that if you use a food journal, you should lose up to
3.5 pounds more than if you didn't. Pretty simple, huh?
2) Use Fitday.com to see if your calories have crept up.
When people ask me how many calories they should be eating, I simply
tell them to do three things.
- Go to Fitday.com and find out how many calories they are eating now.
- Cut that number by 20% if they are not losing weight.
- Improve the quality of their diet by eating at least 5 servings of
fruit and 5 servings of vegetables each day (in addition to your
other healthy foods).
The fat will fall off with this simple guideline.
3) Stop doing long, slow, boring cardio and switch to interval
training.
Unless you are training for a marathon, a 10-K, or if you just love
cardio more than life itself, there's really no reason to do long,
slow boring cardio.
Switch to shorter interval training sessions and you'll get more
results, have more fun, and do it all in less than half the time.
4) Review your workouts for best results.
In addition to your food journal, you should keep a workout journal.
This will allow you to go back through your past workouts to find
out which ones worked best for you and which ones you enjoyed. If
you're struggling now, I suggest returning to the program that gave
you the best results in the past.
5) Include resistance training in your workouts to help you sculpt
your body.
Look at your body as a sculpture...sure you might have a little
extra plaster on it, but you'll get that off fastest with nutrition,
not long cardio.
So use nutrition to lose the fat, and resistance training supersets,
like the ones in the world-renowned Turbulence Training program,
and you'll sculpt your body like a beautiful work of art.
If you're ready to go sleeveless, to get a flat stomach, and even
to show off your body at the beach, then you're ready for the world's
most popular home-workout program, Turbulence Training.
As featured in Men's Health, Women's Health, Oxygen, Men's Fitness,
and even Prevention magazine, Turbulence Training and Craig
Ballantyne's fat loss tips have been used by millions of men and
women all over the world.
And now you can try this legendary workout program for less than the
cost of a fast food combo.
Click here to try out Turbulence Training for less than 5 bucks:
=> http://tinyurl.com/ydsprk8
If it's January, it must be crazy time in the gym...and it must mean
that every huckster out there is selling the magic potion to help
folks lose the blubber.
Be very careful about "gurus" who make claims that sound too good to
be true...after all, none of that stuff has worked in the past, why
would it start working now?
It's easy to get caught up in the latest "weight loss craze", but
it is essential for you to never stray too far from the basics.
The basics are what work time and time again. That's how the TT
Transformation Contest winners get such great results.
The 5 simple steps to success are:
1) Review your food journal.
Research shows that if you use a food journal, you should lose up to
3.5 pounds more than if you didn't. Pretty simple, huh?
2) Use Fitday.com to see if your calories have crept up.
When people ask me how many calories they should be eating, I simply
tell them to do three things.
- Go to Fitday.com and find out how many calories they are eating now.
- Cut that number by 20% if they are not losing weight.
- Improve the quality of their diet by eating at least 5 servings of
fruit and 5 servings of vegetables each day (in addition to your
other healthy foods).
The fat will fall off with this simple guideline.
3) Stop doing long, slow, boring cardio and switch to interval
training.
Unless you are training for a marathon, a 10-K, or if you just love
cardio more than life itself, there's really no reason to do long,
slow boring cardio.
Switch to shorter interval training sessions and you'll get more
results, have more fun, and do it all in less than half the time.
4) Review your workouts for best results.
In addition to your food journal, you should keep a workout journal.
This will allow you to go back through your past workouts to find
out which ones worked best for you and which ones you enjoyed. If
you're struggling now, I suggest returning to the program that gave
you the best results in the past.
5) Include resistance training in your workouts to help you sculpt
your body.
Look at your body as a sculpture...sure you might have a little
extra plaster on it, but you'll get that off fastest with nutrition,
not long cardio.
So use nutrition to lose the fat, and resistance training supersets,
like the ones in the world-renowned Turbulence Training program,
and you'll sculpt your body like a beautiful work of art.
If you're ready to go sleeveless, to get a flat stomach, and even
to show off your body at the beach, then you're ready for the world's
most popular home-workout program, Turbulence Training.
As featured in Men's Health, Women's Health, Oxygen, Men's Fitness,
and even Prevention magazine, Turbulence Training and Craig
Ballantyne's fat loss tips have been used by millions of men and
women all over the world.
And now you can try this legendary workout program for less than the
cost of a fast food combo.
Click here to try out Turbulence Training for less than 5 bucks:
=> http://tinyurl.com/ydsprk8
Wednesday, November 18, 2009
Food Choices Affect Your Heart
Food Choices Affect Your Heart
Heart disease is number one killer among both men and women in the United States. And though we all realize that consuming high nutrient healthy foods help avoid the risk, we may not know which foods are the best choices to battle this terrible disease head on.
The key is raising up fiber and choosing foods that have your heart in mind. Eating unsaturated fats, like omega-3 fatty acids and olive oil, can help to reduce triglycerides. And a menu high in soluble fiber, which is often found in legumes and some fruits and vegetables, helps to decrease LDL cholesterol levels.
Sardines can add an awesome source of omega-3 fatty acids, along with calcium and niacin. You can prepare just netted ones on the grill, preserved tinned sardines work great in salads or sandwiches. Mackerel is a very excellent source of omega-3s, and is full of selenium, which is an antioxidant mineral which may help protect the body from heart disease and cancer. A great way to get omega 3s on the go is by grabbing a handful of walnuts for an all star snack. Add some to healthy green salad, or give chicken salad a health boost by adding ground walnuts.
Kidney beans are an cheap source of high fiber, are low fat, and have little cholesterol. Add them to salads and chili, as they truly are almost a perfect health food. Since tinned varieties tend to be higher in sodium, try to use the dried varieties whenever possible.
Whole-grain barley is rich in soluble fiber and insoluble fiber, which is good for combating constipation. It’s also a abundant protein source and has a healthy supply of iron and minerals. Choose whole-grain barley cereals, or substitute whole-grain barley for rice and pasta side menus once a week.
Get Your Free Copy At;
Heart disease is number one killer among both men and women in the United States. And though we all realize that consuming high nutrient healthy foods help avoid the risk, we may not know which foods are the best choices to battle this terrible disease head on.
The key is raising up fiber and choosing foods that have your heart in mind. Eating unsaturated fats, like omega-3 fatty acids and olive oil, can help to reduce triglycerides. And a menu high in soluble fiber, which is often found in legumes and some fruits and vegetables, helps to decrease LDL cholesterol levels.
Sardines can add an awesome source of omega-3 fatty acids, along with calcium and niacin. You can prepare just netted ones on the grill, preserved tinned sardines work great in salads or sandwiches. Mackerel is a very excellent source of omega-3s, and is full of selenium, which is an antioxidant mineral which may help protect the body from heart disease and cancer. A great way to get omega 3s on the go is by grabbing a handful of walnuts for an all star snack. Add some to healthy green salad, or give chicken salad a health boost by adding ground walnuts.
Kidney beans are an cheap source of high fiber, are low fat, and have little cholesterol. Add them to salads and chili, as they truly are almost a perfect health food. Since tinned varieties tend to be higher in sodium, try to use the dried varieties whenever possible.
Whole-grain barley is rich in soluble fiber and insoluble fiber, which is good for combating constipation. It’s also a abundant protein source and has a healthy supply of iron and minerals. Choose whole-grain barley cereals, or substitute whole-grain barley for rice and pasta side menus once a week.
Oatmeal is a great way to elevate your fiber content early in the morning, and it also has a lower glycemic level, which helps to provide hovering energy stave off hunger. try rolled oats, and add some raisins, apples, and honey for flavor. Instant oatmeal isn’t a healthy alternative as it’s always loaded with sugar.
"36 Potent Foods For Weight Loss And Healthy Living".
Get Your Free Copy At;Monday, August 31, 2009
Healthy Nutrition While On The Road
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.
Thursday, July 30, 2009
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 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 TurbulenceTraining
Wednesday, July 29, 2009
Are Vegetarian Diets Healthy
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.
Friday, July 17, 2009
Resistance Training Is The Secret To Reshaping Your Body
Resistance Training is the secret to losing excess pounds and keeping them off. Resistance training is performed by using weights, machines and even your own body weight to effectively work your muscles. Resistance training is a short-lived activity for some people because the initial effect can be a weight gain while you add muscle and your body adjusts to the new activity. Resistance training is the superior method of exercise for reshaping your body and shedding unwanted fat. Resistance training is not just for bodybuilders who wish to increase their muscles' size, but is for anyone wanting to keep their body strong, healthy and fit. Resistance training is any training that uses a force, for example a weight, to resist the force of a muscular contraction. Resistance training is most easily performed within a gym but this is not a necessity.
Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and endurance. Resistance training, toning and weight training are one and the same activity. It requires the use of resistance to increase muscle size and strength. Resistance training, also known as weight training or strength training, is for everyone. Resistance training can be done anywhere and without specialized equipment. Resistance training is effective at burning fat and calories, building muscle and melting inches. Resistance training with resistance bands help you to build lean muscle mass, which fights fat even while you sleep. Benefits of resistance training is a great way to create the body you've always wanted.
Exercise is part of the weight loss equation. Please remember that before you begin any exercise program or step up to a more rigorous exercise regime, see your physician and have a complete medical evaluation which includes a physical exam and an evaluation of your medical history. Exercises are performed in a variety of ways. Exercises are isometric if a body part is holding still against the force. Exercises are isotonic if a body part is moving against the force.
Weight training is an integral part of a complete fitness program. Weightlifting or resistance training, is a typical type of strength training which increases muscle strength and mass and bone strength. Weightless natural resistance training is a specialized exercise program designed to help you achieve maximum results in the least amount of time. Weight training may benefit any weight loss program, possibly more than any other component. Weight loss and fitness also are by default results of an active lifestyle.
Muscle is the most metabolically active tissue in your body, so increasing the amount of muscle mass in your body substantially increases your body’s abilities to burn body fat. Muscle mass is important because of the role muscle and the proteins in muscle play in your body's immune system. Muscle is in essence, your fat burning machinery.
Strength Resistance training is fantastic for your health, but a lot of people aren't sure where to start with weights. Strength training can provide a way for both men and women to increase bone mineral density, produce anti-inflammatory effects to ward off chronic diseases and increase their independence and ability to live a full daily life. Strength training normalizes resting blood pressure in 65- to 73-year-old men and women with high normal blood pressure. Strength training can also enhance the connective tissue network resulting in an increased ability to withstand greater tensional forces and improved overall joint integrity. Strength training can improve memory in older adults, especially when using higher resistance levels. Strength training can help you add muscle mass or enhance the muscle mass you already have.
There's more to being healthy than just physical exercising. Healthy snacking is extremely important for staying on a clean and healthy nutritional plan. Healthy fats include flax oil, olive oil, and nuts, while fruits and vegetables are good carbohydrate sources. Check out my article The Skinny On Fats.
Increased muscle tone is best achieved by completing a combination of resistance and aerobic workouts. Increase the range of activities when your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. Increased strength strong bones and strong muscles will be developed as you undergo resistance training.
Start building lean muscle mass today with hundreds of different exercises and workout routines. Start eating the right types of nutrient dense foods to provide enough energy for your intense workouts. Start by understanding that the main tissue that burns calories is muscle, even at rest. Starting now can not only have you looking firmer and more toned in your swimsuit, but will have you closer to really strutting your stuff as the summer ends. Start slow, but don’t be afraid to surprise yourself.
Research into the response of untrained strength athletes has come up with surprising results. Researchers believe that a combination of cardiovascular workouts and resistance training is the best way to become and remain lean.
Cardiovascular endurance should be the most vital element of your overall fitness program. Cardiovascular exercise, although also necessary, is simply not enough. Cardiovascular fitness can be defined simply as your body's ability to get oxygen and blood to the muscles. Cardio training can also be fun and exciting by including enjoyable exercises that give you a great workout every time. Cardiovascular work is very important to include in your overall fitness plan to burn off excess calories and help make your heart and lungs stronger.
Resistance training is not just for people who are athletes, want to build or tone muscle, or are using resistance training to achieve a better looking body. Resistance training is the best long-term tool for losing fat and building muscle. Resistance training is fabulous for increasing strength, building stronger bones, increasing metabolism so you burn more calories when sleeping, increasing energy, improving overall function, and toning your body. Resistance training is a far more effective method of exercise for losing body fat than aerobic training. Resistance training is generally safe and does not cause as much injury as the other high impact workouts. Resistance training is a natural proven part of every anti-aging program, as it is for the rest of the body. Resistance training is simply about increasing the strength of the body, not always it's size. Improve heart condition by regularly doing resistance training can result in a lowered heart rate and lowered blood pressure, especially after exercise. Nutrition and resistance training is the key to building lean muscle mass and burning excess body fat.
Here is a list of great programs that will fit any busy persons schedule whether you are at home or on the road. Click on any one of them and you will find the one that's right for you.
Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and endurance. Resistance training, toning and weight training are one and the same activity. It requires the use of resistance to increase muscle size and strength. Resistance training, also known as weight training or strength training, is for everyone. Resistance training can be done anywhere and without specialized equipment. Resistance training is effective at burning fat and calories, building muscle and melting inches. Resistance training with resistance bands help you to build lean muscle mass, which fights fat even while you sleep. Benefits of resistance training is a great way to create the body you've always wanted.
Exercise is part of the weight loss equation. Please remember that before you begin any exercise program or step up to a more rigorous exercise regime, see your physician and have a complete medical evaluation which includes a physical exam and an evaluation of your medical history. Exercises are performed in a variety of ways. Exercises are isometric if a body part is holding still against the force. Exercises are isotonic if a body part is moving against the force.
Weight training is an integral part of a complete fitness program. Weightlifting or resistance training, is a typical type of strength training which increases muscle strength and mass and bone strength. Weightless natural resistance training is a specialized exercise program designed to help you achieve maximum results in the least amount of time. Weight training may benefit any weight loss program, possibly more than any other component. Weight loss and fitness also are by default results of an active lifestyle.
Muscle is the most metabolically active tissue in your body, so increasing the amount of muscle mass in your body substantially increases your body’s abilities to burn body fat. Muscle mass is important because of the role muscle and the proteins in muscle play in your body's immune system. Muscle is in essence, your fat burning machinery.
Strength Resistance training is fantastic for your health, but a lot of people aren't sure where to start with weights. Strength training can provide a way for both men and women to increase bone mineral density, produce anti-inflammatory effects to ward off chronic diseases and increase their independence and ability to live a full daily life. Strength training normalizes resting blood pressure in 65- to 73-year-old men and women with high normal blood pressure. Strength training can also enhance the connective tissue network resulting in an increased ability to withstand greater tensional forces and improved overall joint integrity. Strength training can improve memory in older adults, especially when using higher resistance levels. Strength training can help you add muscle mass or enhance the muscle mass you already have.
There's more to being healthy than just physical exercising. Healthy snacking is extremely important for staying on a clean and healthy nutritional plan. Healthy fats include flax oil, olive oil, and nuts, while fruits and vegetables are good carbohydrate sources. Check out my article The Skinny On Fats.
Increased muscle tone is best achieved by completing a combination of resistance and aerobic workouts. Increase the range of activities when your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. Increased strength strong bones and strong muscles will be developed as you undergo resistance training.
Start building lean muscle mass today with hundreds of different exercises and workout routines. Start eating the right types of nutrient dense foods to provide enough energy for your intense workouts. Start by understanding that the main tissue that burns calories is muscle, even at rest. Starting now can not only have you looking firmer and more toned in your swimsuit, but will have you closer to really strutting your stuff as the summer ends. Start slow, but don’t be afraid to surprise yourself.
Research into the response of untrained strength athletes has come up with surprising results. Researchers believe that a combination of cardiovascular workouts and resistance training is the best way to become and remain lean.
Cardiovascular endurance should be the most vital element of your overall fitness program. Cardiovascular exercise, although also necessary, is simply not enough. Cardiovascular fitness can be defined simply as your body's ability to get oxygen and blood to the muscles. Cardio training can also be fun and exciting by including enjoyable exercises that give you a great workout every time. Cardiovascular work is very important to include in your overall fitness plan to burn off excess calories and help make your heart and lungs stronger.
Resistance training is not just for people who are athletes, want to build or tone muscle, or are using resistance training to achieve a better looking body. Resistance training is the best long-term tool for losing fat and building muscle. Resistance training is fabulous for increasing strength, building stronger bones, increasing metabolism so you burn more calories when sleeping, increasing energy, improving overall function, and toning your body. Resistance training is a far more effective method of exercise for losing body fat than aerobic training. Resistance training is generally safe and does not cause as much injury as the other high impact workouts. Resistance training is a natural proven part of every anti-aging program, as it is for the rest of the body. Resistance training is simply about increasing the strength of the body, not always it's size. Improve heart condition by regularly doing resistance training can result in a lowered heart rate and lowered blood pressure, especially after exercise. Nutrition and resistance training is the key to building lean muscle mass and burning excess body fat.
Here is a list of great programs that will fit any busy persons schedule whether you are at home or on the road. Click on any one of them and you will find the one that's right for you.
Sunday, June 14, 2009
The Best Fat Loss Requires Change
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.
http://www.simpletruckerdiet.com/
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Wednesday, June 3, 2009
Fat Loss Q'n'A
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
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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
Sunday, May 10, 2009
Weight Loss for Women at Home
Weight Loss for Women At Home
By: Craig Ballantyne, CSCS, MS
http://vur.me/michaelromero63/V -->
A woman's workout should consist of leg raises, biceps curls with
soup cans, and triceps kickbacks with water bottles.
Can you believe that silliness?
Neither can I, but that is what passes for "professional fitness
advice for women" these days.
I could see this info being accepted in the 1930's (maybe?), but in the year 2007? Please...
Does anyone really believe that biceps curls with water bottles is going to prepare women to carry their children to bed, a bag of heavy groceries in from the car, or swing a sledgehammer during home reno's?
No way. You need real-world workouts and fat loss advice. Not fluff.
Am I the only one that finds those types of recommendations
disrespectful to the physical capabilities of women? You'd think
that Linda Hamilton's chin-up scene in Terminator 2 would have turned the tide of female fitness, or perhaps Demi Moore's GI Jane.
I've watched women get fit fast at almost any age with Turbulence Training. In fact, we've had girls from 18 to 82 years young kickin' butt with Turbulence Training.
Today, I want to share the story of a classic "supermom", you know the mom with 3 active kids that has to drive them everywhere, eat on the run, and still find room for workouts. Her name is Brandy Kirton, and she'll show you how real women train, eat, and find the time to do it all with proper planning.
CB: Brandy, tell us about your past exercise and nutrition experiences. At what point did you find out about Turbulence Training and what persuaded you to start using it?
BK:
I started working out back on high school. I'm 30 now.
I became a personal trainer for a few years in my early 20's. So I learned a lot about nutrition and weight training. I have been in great shape and not so great shape in the last 10 years. I think I found Turbulence Training just surfing the web and decided to give it a try. I was desperate to lose weight after my 3rd kid.
CB: And how was this a change from what you had done in the past?
BK:
I was doing 30 minutes of cardio and then lifted for 30 mins
3 to 4 times a week. That was if I actually could make time.
I would not work out if I knew I couldnt get it all in. I would
think, "What's the point of 20 mins?".
CB: What kind of results have you achieved with Turbulence Training? And is there anything else, besides the results, you love about the Turbulence Training programs?
BK:
I love how it changes every month so I never get bored. I also love that I have no excuse about not having time to fit it in.
My results have been great. I am getting toned up and consistently loosing inches. I also have a lot more energy.
CB: Do you workout at home or in a gym?
BK:
I have to work out at home. No time to get to a gym.
CB: Has Turbulence Training had a positive impact on your lifestyle?
BK:
Turbulence Training has made a huge impact on me. I dont feel like it takes up my whole day or get bored of the same thing day in and day out.
I feel strong and love the daily emails. It helps me stay motivated.
I work full time, have three kids 9, 5, and 11 months, and a
husband. My older two kids play every sports so there really
is no extra time.
I have to get up at 5:30 to work out before they wake up but its
worth it. I feel great after I am done and no matter what happens that day I have already got my work out in which feels great.
CB: Do you have any social support? If so, how has this helped
you?
BK:
My mom comes over in the mornings to work out with me. I need that accountability so that I don't sleep instead. Its hard to get up but I always feel so much better when I do.
CB: What are your daily obstacles and temptations that you have to avoid with respect to nutrition and training? And what
strategies do you use?
BK:
With all the practices, games and running around I have to do its hard not to grab McDonald's with the kids.
I try to either bring food with me or wait until I get home. If I
have to eat out I do try and find grilled chicken or subway.
CB: How do you plan your nutrition?
BK:
I have to go shopping on Sunday to stock up on all my healthy
food. Otherwise I will eat whatever I can find which usually is not good for me.
CB: Thanks Brandy, keep up the great work.
****
The message is clear. Plan, prepare, commit, and be consistent.
Brandy didn't use any magic pills or potions to succeed, she simply found a great workout plan, and did what she had to do.
As a supermom, Brandy practically has to create time out of thin air in order to do her workout, but again, she knows what she has to do and she does it. She's committed. She has social support. She knows the correct options for eating on the run.
She has made the effort to plan for the obstacles (lack of time,
workout motivation) that we all come across. And by doing that,
she's cleared a simple path to success.
And she doesn't waste time in the gym with slow, boring cardio
workouts. Instead, she sculpts her body in half the time with the
Turbulence Training workouts.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
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 http://vur.me/michaelromero63/V -->
By: Craig Ballantyne, CSCS, MS
http://vur.me/michaelromero63/V -->
A woman's workout should consist of leg raises, biceps curls with
soup cans, and triceps kickbacks with water bottles.
Can you believe that silliness?
Neither can I, but that is what passes for "professional fitness
advice for women" these days.
I could see this info being accepted in the 1930's (maybe?), but in the year 2007? Please...
Does anyone really believe that biceps curls with water bottles is going to prepare women to carry their children to bed, a bag of heavy groceries in from the car, or swing a sledgehammer during home reno's?
No way. You need real-world workouts and fat loss advice. Not fluff.
Am I the only one that finds those types of recommendations
disrespectful to the physical capabilities of women? You'd think
that Linda Hamilton's chin-up scene in Terminator 2 would have turned the tide of female fitness, or perhaps Demi Moore's GI Jane.
I've watched women get fit fast at almost any age with Turbulence Training. In fact, we've had girls from 18 to 82 years young kickin' butt with Turbulence Training.
Today, I want to share the story of a classic "supermom", you know the mom with 3 active kids that has to drive them everywhere, eat on the run, and still find room for workouts. Her name is Brandy Kirton, and she'll show you how real women train, eat, and find the time to do it all with proper planning.
CB: Brandy, tell us about your past exercise and nutrition experiences. At what point did you find out about Turbulence Training and what persuaded you to start using it?
BK:
I started working out back on high school. I'm 30 now.
I became a personal trainer for a few years in my early 20's. So I learned a lot about nutrition and weight training. I have been in great shape and not so great shape in the last 10 years. I think I found Turbulence Training just surfing the web and decided to give it a try. I was desperate to lose weight after my 3rd kid.
CB: And how was this a change from what you had done in the past?
BK:
I was doing 30 minutes of cardio and then lifted for 30 mins
3 to 4 times a week. That was if I actually could make time.
I would not work out if I knew I couldnt get it all in. I would
think, "What's the point of 20 mins?".
CB: What kind of results have you achieved with Turbulence Training? And is there anything else, besides the results, you love about the Turbulence Training programs?
BK:
I love how it changes every month so I never get bored. I also love that I have no excuse about not having time to fit it in.
My results have been great. I am getting toned up and consistently loosing inches. I also have a lot more energy.
CB: Do you workout at home or in a gym?
BK:
I have to work out at home. No time to get to a gym.
CB: Has Turbulence Training had a positive impact on your lifestyle?
BK:
Turbulence Training has made a huge impact on me. I dont feel like it takes up my whole day or get bored of the same thing day in and day out.
I feel strong and love the daily emails. It helps me stay motivated.
I work full time, have three kids 9, 5, and 11 months, and a
husband. My older two kids play every sports so there really
is no extra time.
I have to get up at 5:30 to work out before they wake up but its
worth it. I feel great after I am done and no matter what happens that day I have already got my work out in which feels great.
CB: Do you have any social support? If so, how has this helped
you?
BK:
My mom comes over in the mornings to work out with me. I need that accountability so that I don't sleep instead. Its hard to get up but I always feel so much better when I do.
CB: What are your daily obstacles and temptations that you have to avoid with respect to nutrition and training? And what
strategies do you use?
BK:
With all the practices, games and running around I have to do its hard not to grab McDonald's with the kids.
I try to either bring food with me or wait until I get home. If I
have to eat out I do try and find grilled chicken or subway.
CB: How do you plan your nutrition?
BK:
I have to go shopping on Sunday to stock up on all my healthy
food. Otherwise I will eat whatever I can find which usually is not good for me.
CB: Thanks Brandy, keep up the great work.
****
The message is clear. Plan, prepare, commit, and be consistent.
Brandy didn't use any magic pills or potions to succeed, she simply found a great workout plan, and did what she had to do.
As a supermom, Brandy practically has to create time out of thin air in order to do her workout, but again, she knows what she has to do and she does it. She's committed. She has social support. She knows the correct options for eating on the run.
She has made the effort to plan for the obstacles (lack of time,
workout motivation) that we all come across. And by doing that,
she's cleared a simple path to success.
And she doesn't waste time in the gym with slow, boring cardio
workouts. Instead, she sculpts her body in half the time with the
Turbulence Training workouts.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
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 http://vur.me/michaelromero63/V -->
Sunday, April 12, 2009
You MUST see this
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.
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