- This Is A Cash Machine Dede!
- Stubboorn Fat: Does it affect you? Part Two
- Fiber, All About Fiber
- The Female Athlete Triad: Could You Be At Risk?
- Fat Loss Q'n'A
- Fat Loss Q'n'A
- Fat Loss Secrets of Fitness Models
- Stubboorn Fat: Does it affect you? Part One
- Stubborn Fat: Does it affect you? Part Three
- Is This Madonna's New Secret Fitness Weapon?
- The Best Cardio Intervals for Fat Loss: Part 2
- Fitness Fads Come And Go, But The Swiss Ball Is Here To Stay
- From Skinny To Muscular: My Bodybuilding Journey
- Gain More Muscle By Training Less Often
- Get Paid To Podcast, Teach, or Publish a Newsletter Online
- Getting to Sleep and Panic Attacks at Night
- Best Cardio Machines for Weight Loss
- Age-Old Question Do You Need to Have Your Own Product
- Gratitude Lifts The Weight of Anxiety
- Growing Your Affiliate Marketing Business
- Have You Tried Hair Loss Blueprint Yet?
- Heart Rate Means Nothing for Fat Loss
- Here's Why Using Camtasia Can Increase Your Affiliate Checks
- Is Your Spouse Hiding Something?
- Keeping Him Honest With Modern Technology
Posted: 07 Jan 2012 05:28 PM PST
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Posted: 07 Jan 2012 01:18 AM PST
When it comes to the physical make-up of men versus women, many of the differences are obvious. Men, on average, are 10-15% larger than women, weigh 20% more, and are 30% stronger (especially when considering upper body strength). Testosterone is one of the major hormones active in a man's body. Men also produce more HGH (human growth hormone). Testosterone stimulates muscle enlargement and bone growth and also raises the level of red blood cells in a man's blood stream.
What you may not know, however, is that all of these factors combine to make oxygen much more available to a man's cells than a woman's cells. That means a man could be working at 50% of his capacity during physical activity, but a woman would have to be working at 70% of her capacity in order to keep up. It is not as easy for her cells to absorb oxygen.
This is due partly to the fact that women have a smaller percentage of lean tissue (muscle, organs, etc.) and a much higher percentage of body fat. Though this is detrimental in a short sprint, a higher percentage of fat means that women can power their cells longer from their body's reserves without stopping to eat or drink in order to refuel. This may translate into greater endurance. Studies comparing men and women in running, swimming, and speed skating have all shown that the differences in time vs. distance decreased between men and women as the length of the event progressed.
Hundreds of studies have showed some interesting differences between men and women in nearly every area. Looking through the research, you would discover all kinds of facts such as how much more likely women are to wear a seatbelt than men (2 times more likely), to how often they are the sexual initiators in a monogamous relationship (65% of the time).
As interesting as those facts may be, let's concentrate on the differences between men and women that have an effect on women's physical fitness. These differences are primarily found in the functioning of a woman's hormones and the construction and function of her fat cells. These two factors influence everything from the way a woman's metabolism functions; to how likely she is to suffer from stubborn fat and other health related diseases such as osteoporosis.
Though the construction of the male and female fat cell is basically the same, they differ vastly when is comes to size and function. To begin with, a women's fat cell is five times larger than a man's! In addition, not only are women's cells capable of holding more fat, they are genetically programmed to do so. It all comes down to enzymes:
Lipogenic- Fat Storing Enzymes
Lipolytic- Fat Releasing Enzymes
Though these enzymes are present in both men and women, women's bodies have two times the number of Lipogenic (fat storing) enzymes, and only half the number of Lipolytic (fat releasing) enzymes. This is the genetic legacy of women's role as the childbearing and nurturing gender of the species. Nature wanted to ensure that women were carrying around enough fat cells to nurture their growing babies and to breast-feed them once they were born. A baby in-utero requires the mother to burn at least 300 extra calories a day and breast-feeding can require as much as 500 extra calories.
In addition to the normal caloric needs of a baby, our foremothers also held onto extra body fat in case of a drought or famine. This extra fat was stored in the hips, thighs, and buttocks. Therefore, the females who survived famine and drought to pass down their genes were the women whose bodies were adept at storing fat. Skinny thighs in the past were a serious liability, serving only to increase the risk of death when food supplies became scarce. These enzymes tend to be balanced in a healthy person. Too much l of either develops an unbalanced system develops and leads to insulin resistance, leading contributor to stubborn fat.
Other contributors to stubborn fat are estrogenic compounds called xenoestrogens. These chemicals are a byproduct of fertilizers, plastics, soy isoflavones, certain herbs and petroleum products. These compounds in our food and water supply mimic estrogenic functions and aid in binding to estrogenic fat receptors. This produces induced aromatase influence. Aromatase is an enzyme which helps convert androgens (male hormone) to estrogenic compounds.
When this occurs, it enhances the production of estrone, which is the main culprit in stubborn fat gain in both men and women. Look at many children today and you can see that they take on some very feminized features such as breast fat.
To benefit from a program that reduces stubborn fat, you must first recognize that estrogenic compounds are all around us (and in us). To combat this problem, you need to look at the food you consume and the liquids you drink, as there are many culprits that cause stubborn fat gain.
You move in the direction of gaining stubborn fat when you develop bad eating and lifestyle habits, which cause insulin resistance, a toxic overburden on the liver and elevated estrogen. These all contribute to the fat that will not go away. To open these cells, you should start by heading down the food chain. Minimize or eliminate all refined foods, eat plenty of fruits and vegetables (preferably organic), and exercise.
In the third and final part, you will learn more about how specifically to get this stubborn fat out of you life forever.
Posted: 07 Jan 2012 01:17 AM PST
If you are trying to create a healthy diet for yourself, you cannot overlook the importance that fiber will play. The main benefits youâ€™ll receive from dietary fiber include improvements in the cardiovascular and digestive system along with providing a high degree of satiety.
Posted: 07 Jan 2012 01:17 AM PST
One major issue that many women who are getting serious about their workouts start to deal with is known as the female athlete triad.
The female athlete triad can affect a wide variety of individuals, from someone training for a rigorous competitive sport to someone who is simply trying to take their physique to a new level. Most commonly it is seen in activities that do place a high amount of focus on the image of the body, such as ballet, gymnastics, figure skating, and women's fitness.
It's important that you learn to recognize exactly what the female athlete triad consists of so that you are not only aware if you are already experiencing it but also, you learn what you can do to protect yourself from further damage taking place.
The Three Main Components
Of The Female Athlete Triad
The female athlete triad, like the name suggests, is composed of three big factors.
Amenorrhea can be defined as the cessation of the menstrual cycle, after it had previously been somewhat regular, for three or more months in a row.
The second component of the female athlete triad is the presence of any one of the various eating disorders that are seen. This could be anorexia, bulimia, binge-eating disorder, or an unclassified disorder (unhealthy relationship with food). Remember to keep in mind here that one does not need to be fully starving themselves to have an eating disorder. You could simply be feeling extreme amounts of guilt after even a small detour from your diet and this could classify you as having an eating disorder or unhealthy relationship with food.
Then, the third factor in this condition is osteoporosis. This factor particularly, is very detrimental to the woman as it could set her up to experience an increased risk of stress fractures or broken bones for the rest of her life. Many women also start to remove dairy products from their diet as they believe it will cause weight gain and once again, this only further enhances the problem.
What Causes The Female Athlete Triad
In terms of what causes this condition to develop, there have been many research studies that have tried to determine just this and unfortunately there isn't once single precipitating factor, but rather, it's a combination of factors that seem to be at play.
First, usually what causes the condition to strike is that the individual is not consuming enough total daily calories. This seems to be the most important part of the equation; therefore, if you are hoping to avoid the development of these problems, eating enough is your best preventative mechanism. As an easy general guideline, for weight loss, the lowest number of calories you consume should be ten times your body weight.
So for example, a female weighing 130 pounds would require a minimum of 1300 calories each day – and this is for maximum fat loss.
The second thing that needs to be looked at is the woman's overall body composition. Women need so much fat on their bodies in order to function effectively. When there is a lack of total body fat, problems occur, particularly with the reproductive system – as seen with the loss of the periods.
Usually these two are interconnected as many times a woman is not taking in enough total calories will obviously have a lower body fat level.
Between the two though, total calories is more important as there are a select few who are able to maintain quite low body fat percentages, yet still avoid the development of this problem.
Why is this? It's because they are eating enough calories to maintain their weight, their weight is just a lot of lean mass and little fat tissue.
Finally, the third reason that this condition can develop is because of overexercising. When a woman overdoes it in the gym or on the court/field, she is starting to place an inordinate amount of stress on her system, and both her CNS and reproductive system will respond in a negative way. Rest is very critical in any workout program and should be scheduled in regularly.
So, the three main points to watch out for are a loss of your periods, abnormal or unhealthy eating behaviors, and a workout schedule that allows you very little, if any rest at all.
If you are suffering from any of those, or a combination of them, you may want to speak to a professional (both medical and psychological), as all three are very interrelated, with the development of one often leading to the development of another.
If, on the other hand, you are already experiencing problems, then your first step is to cut back on the amount of exercise you are doing and your second step is to increase the amount of calories you are consuming. Increase the calories slightly slowly as this might be a scary process for you, aiming for a weekly increase of about 10% of your total current intake each week. This will also allow the metabolism to keep up with this increased amount of food and prevent you from gaining any weight in the process.
If you complete both of these objectives, you should find that slowly your body fat levels also become more regulated, which fixes the last issue of this disorder.
So, if this sounds like it could be a condition you are experiencing or are at risk of experiencing, be sure to have a good hard look at your training and eating habits. Your health should always be the number one priority, even if some of you would rather place looks as your main objective.
Posted: 07 Jan 2012 01:16 AM PST
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?
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?
Q: But I'm a full-time worker and mom. How do I fit exercise into my 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?
Q: Hi, I'm an overweight woman (180 pounds) and I was wondering if I should still eat 1oz of protein per pound?
"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?
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,
Posted: 07 Jan 2012 01:16 AM PST
Most people don't know that you can save time and your hard-earned pay by working out in the comfort of your own home. With Turbulence Training, you can avoid the hassles of commercial gyms (i.e. pushy sales people, smelly patrons, disgusting locker rooms, crowded parking lots, and out-of-the-way drives) while losing fat and boosting your metabolism with home-gym workouts.
And here are a few other common weight loss questions to help you choose the right approach to fat loss.
Q: I'm suffering through a major fat loss plateau right now. Will this help?
- Using the same workouts over and over and over again for extendedperiods of time.
The Turbulence Training workouts have been designed with variety,intensity, and efficiency in mind so that you get more results in less time.
Your workout programs will change every 4 weeks, and you'll use only exercises that train multiple muscle groups at the same time - thus burning more energy, and fat, with each repetition.
By changing the training intensity of your workouts, as well as
Q: I'm 50 years old, and no longer involved in sports. But I stay active with walking, biking and I even lift weights. But I want to lose my love handles. Is this program for me or is too intense?
So you certainly are a candidate for Turbulence Training, as long as your doctor has cleared you for exercise of course.
At 50 years young, you've got a long and healthy life in front of
I guarantee that every age group, from young to old, will be
I look forward to hearing how you like the workouts, and let me
You just have to:
I include beginner level workouts in all of my manuals. There are step-by-step guidelines on how to get started, including a
As for the interval training, please remember this: It is all
You might simply increase your treadmill walking speed from 3.3mph to 3.6mph for 1 minute and then drop it back down. Those are the correct intervals for your relative fitness level. As you improve, you will be able to work harder. But never worry about comparing yourself to others.
Also, Dr. Chris Mohr, Ph.D., has included specific calorie and
Q: Has your Turbulence Training program worked for women, or is it just for male fat loss? I want a program that works on my butt, not just my biceps. Help!
Best of all, the efficient and effective exercise group that I
And don't forget, the scientifically-proven Turbulence Training workout manual has used by hundreds of women to burn fat and sculpt their body.
Get in, get out, get lean,
Posted: 07 Jan 2012 01:15 AM PST
Fat loss is easy once you understand how hard it is.
Once you realize that fat loss is hard work, and not just as easy
When you accept sticking to your nutrition program will take effort, only then will you start planning and preparing your nutrition to meet your fat loss goals.
Same with exercise. When you understand that harder workouts are more effective, then you'll start to plan your workouts accordingly.
Over the past year I've interviewed over a dozen fitness models
They know it is going to be hard work to get ready for a
First, they've got their nutrition plans down perfectly. And when I say planned out, I don't just mean they have a meal plan torn out of a magazine. Instead, they have their shopping lists prepared.
They have time set aside for cooking, cutting, and chopping. These men and women have more than enough tupperware to store and freeze their food for the week.
Fitness models take their meals with them and aren't so naive as to believe that they will be able to find something "healthy" at work or on the road. They are not willing to sacrifice results for convenience. They have accepted the hard work that comes with eating for fat loss. Have you?
Second, fitness models know what works - not only in the kitchen, but also in the gym. They've recorded their workouts, studied the effects of various exercises, rep ranges, and workout frequencies.
They have accepted that their can be NO guesswork in a fat loss
Third, and perhaps most importantly (because its hard to have the first two factors without this one), fitness models surround
How many fitness models do you think are married to sedentary, overweight smokers? How many fitness models do you think hang around men and women that start drinking at 4pm every Friday?
Having the right social support group and supportive environment can make or break your fat loss program in less than a minute.
Research shows this. Experience proves this.
All it takes is a bunch of co-workers to surround you at your desk with a box of doughnuts and pressure you into "having just one". The next thing you know its 3 days later and you haven't had a decent meal since.
According to the research on social support for fat loss, there are
First, include a health professional in your social support group.
Second, if a member of your social support group also loses weight, you'll have a greater chance of succeeding. So try and get family members, friends, and co-workers directly involved. Get them from cheerleaders to active participants in the fight against fat.
I hope these tips help you out. If you don't have any social
If you need help planning a workout, please visit:
I promise you Turbulence Training will give you to the fat loss you deserve and desire.
Posted: 07 Jan 2012 01:14 AM PST
Everyone walking on the face of this earth has an abundance of fat cells throughout their bodies.
In fact, if you're a healthy adult with normal body composition, you have approximately 30 billion fat cells. This is an astronomical number when you think about it. Did you ever wonder why you have so many? Have you ever wondered what those fat cells are for?
The answer is, fat cells are part of our genetic code and they allowed us to use stored energy when food was scarce. This survival mechanism is very much the same today as it was 10,000 years ago. However, today our needs have changed. There is an abundance of food in modern society today.
When you consume too many calories, your body goes into storage mode for that "rainy day," so to speak, but the "rainy day" does not happen. So your body simply stores those extra calories as fat. When you eat less calories then your body demands your cells release stored fat for energy. Pretty simple equation, however it does not appear that all fat is the same.
The placement of fat deposits on our bodies varies depending on each person's genetic influences, lifestyle choices and nutritional intake. Men tend to store their body fat around their bellies and chest. Women tend to store it around there hips, buttocks, thighs and back of their arms. A complete discussion of hormones and fat storage would be beyond the scope of this article, but let it suffice to say that certain hormonal process do determine body fat distribution.
There is one major factor that many people do not realize when they are attempting to lose body fat and this can be a stumbling block in anyone's long term success. Many people approach fat loss and fitness with great enthusiasm and determination. With this attitude, they lose body fat and feel great, but even so, they just do not seem to get rid of ALL they fat they want to. They lose fat successfully for a time, but ultimately get stuck just before all of the fat is completely gone.
This is commonly known as a plateau and this plateau phenomenon causes many people who were previously successful to lose their enthusiasm and return to their old ways. When old habits take over again – and this happens to the majority of dieters - the body fat comes back with a vengeance. This is due to programming of the fat cell. Each time you try to lose body fat again, it seems to take longer and require more effort.
So what is the real solution? It's simple – you must understand how fat cells work and how to get past the plateau phenomenon and defeat this last bit of body fat, that we often call stubborn fat.
I have worked with many clients and I would say most of them have a good amount of stubborn body fat. This fat is literally "programmed" to be very difficult to lose. It seems to remain on our bodies no matter what we do, hence the word stubborn fat. Modern diets and weight loss programs almost all seem to work in the beginning, but then they never really address this crucial part of fat loss – the last bit of stubborn fat.
Stubborn fat develops when your hormonal pathways are broken down. Age does play a role in this: Fat deposits increase and become more resistant to fat loss methods as you get older. This you have little control over, but some things that lead to stubborn fat development are under your control. Yo yo dieting is one of them. Losing weight on crash diets and then regaining it – often known as the "rebound effect" – will only increase stubborn fat in the long run. A decrease in exercise and activity level also compounds the stubborn fat problem. This is why people who crash diet on low calories and refuse to exercise and move their bodies, often have the worst stubborn fat problems of all.
Our ancestors really never had to deal with this problem because they moved and engaged in physical labor as a regular part of daily life, whereas technological conveniences and the modern lifestyle have caused many of us to become lazy and inactive.
Stubborn fat is metabolized extremely slowly and is resistant to the hormonal process that takes place while the fat burning process is started up. To burn fat, the adrenal hormones better known as adrenaline and noradrenaline, attach to the fat cell receptors and essentially "open them up" so the fat can be used in the energy pathways. There are two kinds of receptors in your fat cells: one is alpha and the other beta. The beta receptors are much more active and respond to adrenal hormones. To lose body fat, the adrenal hormones switch on and the body begins to use fat as energy. However, in the case of people with stubborn fat, this does not occur, so no body fat is lost.
According to my good friend and colleague Ori Hofmekler, author of the warrior diet, "stubborn fat" has a lower ratio of beta receptors to alpha receptors." Therefore, your body's hormonal "fat dissolver," adrenaline, will not be able to enter the fat cell and open the door. Ori also points out that "to make these matters worse, stubborn fat has more estrogen receptors which cause even more stubborn fat."
If all this sounds bad enough, what makes it even worse is that if you indulge in the typical modern diet and sedentary lifestyle, this often results in reduced insulin sensitivity (read my past article on Insulin Sensitivity for more information). Added on top of everything else, your fat tissue becomes so incredibly resistant to your attempts to lose it, it seems like you will be stuck with it forever.
Diets fail because they only look at the caloric reduction side of the equation. You need to understand the other variables in the equation – exercise and lifestyle. You need to understand the deeper issues you are really dealing with. Getting rid of stubborn fat is not nearly as simple as just slashing calories and dieting. Stubborn fat is the result of a complex interplay of biological and hormonal processes – all of which are affected by how you eat, how you move and the type of lifestyle you lead.
Now that you understand why you have stubborn fat, right down to the hormone and receptor level, the question is "How do you alter your nutrition, exercise and lifestyle to get rid if this resistant body fat?" The answer will be found in part two. Stay tuned.
Posted: 07 Jan 2012 01:14 AM PST
As you know from reading parts one and two of this series, your hormones can be a liability when it comes to getting rid of stubborn body fat. For example, the hormone estrogen has a unique relationship with the fat cell. Fat cells can release signals that enable your body to synthesize estrogen and to regulate the reproductive cycle. In turn, estrogen has an effect upon fat cells. An influx of extra estrogen into the body from food sources can cause fat cells to grow and become stubborn.
A similar situation occurs during pregnancy and in mothers who are breast-feeding, as this causes the fat cells in the body to swell so that they are able to absorb and store more fuel. The estrogen is telling them that they need to stock up on extra fat, so the fat cells prepare to do so. This is why a lot of women gain weight when starting birth control pills or when entering menopause when levels of progesterone fall and estrogen becomes the dominant hormone.
Most of the time, women have a more difficult time losing body fat than men. However, men are quickly catching up in this day and age due to the estrogenic foods being consumed in our modern Western society, rife with environmental pollution and refined foods. Ironically, one reason women have a harder time with fat loss than men, is because at any given time, women are more likely to be on a severely restricted diet in order to attain the coveted thinness that's been established as a standard of beauty and attractiveness in our culture.
Unfortunately, severe and prolonged dieting shuts down the metabolism, sending the body into starvation mode. The fat cells begin sending out even more fat storing enzymes and a significantly smaller amount of fat releasing enzymes. Because the fat cells are afraid of being starved to death and depleted of their stores, they will hold on to the fat they have to the best of their ability, causing the body to start burning lean muscle mass to get the amount of fuel it needs.
Lean muscle mass, located in the skeletal muscles and the organ systems, is the metabolically active part of the body. This means that after the diet is over and your body is out of starvation mode, your metabolism will still not be functioning as well as before the diet, because you have lost some of your muscle mass, which was the engine driving your metabolism.
In addition, the effects of restrictive dieting on your fat storing and releasing enzymes can be permanent. Though the levels will return to closer to a normal level after the diet, the fat releasing enzymes will almost always be at a little lower level than before the diet and the fat storing enzymes will almost always be at a slightly higher level. Even worse: The effects are cumulative. This means that after each successive bout of dieting, it will be harder and harder for you to lose fat and control your weight for the long term.
It sounds hopeless, but it's not, so don't panic just yet! This doesn't mean that you're stuck with unwanted fat and excess weight for the rest of your life. It only means that you don't have to diet anymore. Even if you "tortured yourself" with deprivation diets that left you hungry, anxious, and unhappy in the past, what we know about hormones, enzymes and fat cells can actually be great news. You can lose your unwanted fat through good old-fashioned nutrition, calorie-burning and metabolism-stimulating exercise and anti-estrogenic foods.
What I am suggesting to you is not a magic bullet solution, and if you've been a long term chronic dieter, it might take a lot longer to lose the amount of fat you want to lose. But by putting an end to the quick-results, crash-diet approach and taking the weight loss gradually, you will not only avoid the feelings of deprivation that sabotage many diets, but also, the weight you lose will be three times more likely to stay off.
To improve your results in losing stubborn fat and to reduce estrogenic effects on your body, there are a few steps you must take to ensure your success. Your success will be dependent on your understanding of how to detoxify your liver, eat foods that aid reducing estrogen and exercise.
On this stubborn fat reduction plan, you are going to consume as many anti-estrogenic foods as possible and eliminate as many estrogenic foods as possible. In addition to stimulating greater fat loss, this type of eating will also aid in the detoxification of your liver. Without cleaning out the liver and reducing the chemical build up, your liver becomes overburdened and your fat loss can hit the wall.
There are a few stages in stubborn fat removal, so here we go
First and foremost you must eat unprocessed foods such as fruits, vegetables, legumes, nuts and seeds and occasional wild salmon. This starts the detoxification of the liver as you eliminate all processed foods, grains, farm fed livestock and chemically altered foods. Try to eat as much organic food as possible.
The base of your anti-stubborn fat plan is to consume an enormous amount of cruciferous vegetables such as broccoli, cauliflower, cabbage and Brussel sprouts, as these vegetables are very anti-estrogenic. Include citrus fruits such as grapefruit, orange and pineapple as they have enzymes in cofactors that help your body against the radical damage and help your liver detoxify.
Supplement your diet with omega-3 fatty acids from wild caught salmon and flaxseed. You can also take an omega-3 fatty acid supplements such as Carlson's oil available at mercola.com.
Eating raw nuts and seeds, avocados, and olive oil also improves your body's function. In addition, eating green leafy vegetables, whole oats and barley, legumes (no soy), and spices such as turmeric (cancer fighter), milk thistle (liver detoxer), dandelion root (natural diuretic) and ginger increases loss of stubborn fat by decreasing estrogen in your body
There are many estrogen inhibitors that can help you decrease body fat quickly. According to Ori Hofmekler, author of The Warrior Diet, consuming these foods will greatly improve your ability to remove stubborn fat and decrease estrogenic effects. Hofmekler says there are additional estrogenic inhibitors such as chrysin (passion flower), Apigene (chamomile), Quercetin (onions, garlic) and all of these cofactors can work together to detoxify your liver and get the stubborn fat off.
To simplify, systemize and organize this information, Hofmekler has developed an anti-estrogen, anti-stubborn fat program into three stages:
Stage 1 Defense (Eat Anti-Estrogenic Foods)
Eat Anti-Estrogenic Foods Estrogen inhibitors
Cruciferous vegetables Passion flower
Citrus fruits Chamomile flower
Omega 3 oils
Wild catch salmon
Stage 2 Defense (additional foods that promote anti-estrogenic hormones).
Raw nuts and seeds
Olives and Olive oil
Rice Germ Oil
Wheat Germ Oil
Stage 3 Defense (Foods that as cofactors and promote liver detoxification)
Spices (turmeric, oregano, thyme, rosemary and sage)
Fruits (citrus, berries, apples, pineapple
Whole oats and barley
Legumes (NO SOY)
Herbs (dandelion root, ginger, alma berries, milk thistle)
Three week plan:
Outlined below is a very simple three week plan that will produce good initial results in just three weeks. After this initial three week phase, you can then to rotate the stages to get continued and even better. You can also alternate the stages by the day. After the first 3 weeks. To gain more information on to set up a plan on a day to day bases just e mail me at
As this part is out of the scope of this article.
Stage 1 for a week
Stage 2 for a week
High Fat for fuel change over
Stage 3 for a week
In addition to eating the proper anti-estrogenic foods to remove stubborn fat, it goes without saying that a very important part of any program is exercise. Diet alone is not enough. Regular exercise is not only beneficial for fat loss, but also for your overall health. Exercise lowers body fat, blood sugar, blood pressure and cholesterol. You need to set some goals and plan to exercise on a continuous basis.
If you attempt to lose weight without exercise, you should expect only temporary success and expect to succumb to the rebound effect. This simply means that sooner or later, you will eventually gain back the fat and the harder it will be to remove the next time around.
Instead of using the diet-only approach, emphasize the diet and exercise combination and focus on increasing your daily activity level overall (refer to my article titled, "movement sufficiency, not calorie deficiency" for more information on exercising more rather than just eating less, and here are a few quick and practical suggestions:
Walk to the store instead of driving, go for a bike ride, walk upstairs in office buildings rather than using the elevator, and park your car at the end of the parking lot instead of looking for the front row spot. Take short walk during daily breaks or after you get home. Mow your lawn with a push mower, vacuum your carpets every other day, tidy up you backyard, basement or garage, iron your clothes, wash your windows, and play with your kids. These activities are usually not looked at as "exercise" or "workouts," but all the activity adds up at the end of the day and it can work wonders as it accumulates over the long haul.
Naturally, of course, you should also have a more structured and formal exercise program to achieve maximum reductions in body fat. Even mowing your lawn has health benefits and burns some calories, but for really making inroads into those stubborn fat stores, more intense and focused exercise is a must.
A great type of routine for stubborn fat loss goals is a circuit training program. This style of training not only raises your metabolism, improves your cardiovascular ability, and increases strength, it is also time efficient. Put together a routine that uses large body parts such as legs, chest, back and shoulders into groups and perform all of the exercises nonstop. You can also mix cardio interval training into your circuit workouts or in addition to your circuit workouts to increase the fat burning effect.
Here is an example of an effective and time efficient circuit program that can easily be performed at home with nothing but dumbbells and a swiss ball.
A1 - Swiss ball Squats (ball up against the wall)
A2 - Dumbbell Cleans
A3 - Dumbbell Flys on a Swiss Ball
A4 - Lunge
A5 - Dumbbell 3 Matrix (side laterals, bent laterals, front laterals)
A6 - Dumbbell Row
Do each exercise with perfect form for 6-8 reps and then get on your cardio equipment and go hard for 1-2 minutes. Rest about 90 seconds between before repeating the circuit 2-3 more times, as your schedule and fitness level dictate.
You can easily take one or two ideas out of this series, put them to work and immediately begin to see improvements in stubborn fat reduction. However, the real "secret," if there is one, is putting all the pieces together into a comprehensive healthy lifestyle overall.
The lifestyle below suggestions may seem basic and general, but when combined with what you've learned in this article series, they will have a profound impact on your outcome.
Posted: 07 Jan 2012 01:13 AM PST
I was just reading about the Power Plate in a magazine. Apparently Madonna uses it to strengthen and build her muscles, and there was also a positive article about this in the Daily Telegraph. Apparently these machines cost of £2,600! They say it can do in 10 minutes what you would get from weight training for an hour. It was been developed years ago from technology used by the Russian astronauts to stop muscle wastage when they were in space. Have you heard of this and do you think it could do what it claims to do? Not that I can afford to buy one but I might try a class if there is ever one this offered this way.
After more than 11 years in the fitness industry, I have seen so many exercise machines pop up out of nowhere, take their place as the hot item in the exercise equipment marketplace, only to fizzle out or even completely disappear in a few years, or in some cases, just a few months.
Many of these fitness machines promise you "maximum fitness with minimum effort and time." Their sales pitches are based on the premise that it's easy to get in shape if only you had the right technology. They tell you that if you're not in shape it's not your fault - you simply didn't know about their hot new "revolutionary" machine. All you have to do is buy it and use it, and you can get as fit as you want and lose all the weight that you want in 10 or 15 minutes.
I'm here to tell you that after the many years of time, effort and research that went into the development of my Firm And Flatten Your Abs system, no where in the pages of my book will ever hear me say that it's quick and easy or it only takes 15 minutes a day, 3 times a week to get a fantastic body. Getting in top condition takes time, effort and discipline. Human beings were made to MOVE - not sit!
If you only knew how much your movement patterns affected your physique and your overall health, you would be astonished. Instead of taking the time to learn how our real genetic programming affects us and how movement works best for us to become fit, we tend to jump on the latest fad thinking it's the breakthrough that will finally get the job done.
In this quest after the "next big thing," we chase after every fitness product, program and supplement on the market - some do have benefits but most that do not - and then you realize you just flushed a few hundred (or a few thousand) more dollars down the toilet.
I'm grateful that I had the opportunity to be trained by internationally recognized exercise kinesiologist Paul Chek and to have received three separate certifications from Paul's organization. In Paul's Nutrition and Lifestyle Internship Course, we learned many different facts about on how food affects your mood, your body type, and your metabolism.
Eating the wrong foods can and does contribute to fat gain. But perhaps even more important, we learned how important exercise and movement patterns are to the results we achieve in our fitness programs. This training has given me the skills and wisdom to allow me to very quickly come to logical (and usually correct) conclusions about the latest fitness equipment craze, even before all the evidence has been laid on the table, which I gladly share with my clients and readers.
The latest rage in fitness equipment is the Power Plate. The power plate is a device which, depending on which model you use, is about the size of an upright scale. This device is being touted by some in the industry as the best fitness invention to ever hit the market. The hype is overwhelming, and also quite convincing when users include celebrities like Madonna, athletes like Shaquille O'Neal and even professional sports teams.
The plate vibrates at 30-90 times per second and the makers promise that you can stand on it for 15 minutes a day, three days a week and lose body fat, tighten muscles, and reduce your waist line. It was originally developed in Russia to help astronauts maintain muscle mass and bone density while in space. In 1999, the modern version of the Power Plate was developed by a Dutch Olympic trainer who then marketed the machine to health and fitness industry.
Dr. William Kramer, the renowned strength and conditioning researcher, said in a recent interview that "There might be something there" as the vibration plate causes more activation due to the body gently being asked to stabilize using what we call the proprioceptive mechanism with the golgi tendons to stimulate more muscle activity. However, Kraemer also said that "The application of right prescription is little unclear" and "it is an emerging area with a lot of people making hypothesis and guesses, so the jury is still out."
I can see some possible application for older people with osteoporosis and arthritis, but the claims that are being made are stretching the truth behind the little data that is available so far.
I find it somewhat intriguing how this piece of equipment has made it into the mainstream. My guess is "marketing 101" and the never-ending quest for higher cash flow. This machine costs almost $10,000 dollars! Heck, if you want vibration, why not just jump up and down on the floor - that's free! This Power Plate reminds me somewhat of the "Body Blade," Not to get on the bodyblade< i like using is in many application, but I have to wonder how you get "buffed" arms from holding on to a handle and waving it up and down? So how can you get buffed arms by just holding on to a handle that does not move?
Keep in mind, if you use one (very expensive) machine like this, you are only going to get the benefits that this one machine offers. If you were to use a vibration training machine, it should be coupled with other activities and exercises to balance your development and improve your overall health. Relying on only one piece of equipment or one mode of fitness is almost always a big mistake.
I decided to do some of my own research, and while there are a few papers just coming out as Dr. Kramer mentioned, there really is not much solid science yet to back up the claims being made at this point. Some studies are "encouraging", say the researchers, but they are too preliminary and have not been repeated over a long period of time to be definitive. Other studies show no benefits at all.
I spoke with a few fitness experts to get their thoughts the viability of the power plate. Ori Hofmekler, author of the popular fitness book the "The Warrior Diet" says "the PowerPlate has minimal application in the real world. It's just a bunch of hype without solid science backing up the claims."
According to Hofmekler, to achieve the fitness and fat loss claims being made for this device, you have to eliminate poor food choices, decrease estrogen-based food products, and get your butt up and move. Human beings were designed to move. Sitting on a plate "vibrating" goes against every human evolutionary development, not to mention it goes against simple common sense.
I also asked internationally recognized fitness expert Paul Chek, from the Chek Institute in Southern California, about vibration training and he said, "There are some benefits to the power plate, but from what I can see, they are transitory."
Paul even wrote a poem about the PowerPlate and I think you will get a kick out of this:
The power plate, will shake you, Even your bones...
The power plate will do magic, but so will sitting quietly, Alone!
The power plate is a new idea, but taking care of your "Self" isn't, So, do you want a $9,000 vibrator, Or, to your "Self"... ...Can you be True?!
Power plates, counters, beepers, tweeters, horns, Where is the laziness buzzer, That seems to be so lazy... Does your mirror warn?
You can pay to have a high speed jiggle, Or you and KC can, Shake, Shake, Shake, Shake your Booty!
You can plug the power plate in and turn it on, but will it keep you slim, if you're always gone,Too many things to "DO"?
There's a great workout, Wrapped all around you, Work out your sore spots, Melt down you fat too, May I suggest some regularity, as a change for you, For even with a new power plate, won't chase after you!
Remember, we need movement to be healthy and our instincts tell us that, but our impatience and emotions sometimes get the best of us and we perk up whenever something new comes out promising us an easier way with less time and effort involved. There are a lot of unknowns when it comes to vibration training machines. This is a subject that deserves more study, not only to confirm or refute specific claims being made, but also so we can be sure this type of machine is not damaging in any way, as we already know there are numerous conditions which contraindicate the use of vibration plates.
If I've sounded skeptical, cynical or critical, that's not because I believe this device has no benefits or does not do anything it claims to do, as it does seem to have some benefits in some applications. I am simply saying to you, be discerning when it comes to how far the claims are stretched and don't be swept up in the hype of every new device that comes down the pike with movie star or pro athlete endorsers. Rest assured, there will be another, and another and another!
If you would like to learn more about abdominal exercises, ab workouts, core training, as well as dozens of lifestyle tips and nutrition secrets to help you lose fat and get into top physical shape, then be sure to
Posted: 07 Jan 2012 01:13 AM PST
If you don't have variety in your program, you are more than likely to end up at a fat loss plateau soon rather than later. Variety is one of the keys to keeping that fat loss coming.
So not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks.
So you need to change your training program every 4 weeks. To modify your interval training workouts, you can…
First, let's take a look at the interval methods. Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences…
Okay, so how long should you do intervals and how the heck do you do bodyweight exercises as interval training?
First, I stand by what I said in Part 1. There does not seem to be a "best" interval training program. But that is good because it allows us to use variety in our approach. (So perhaps the best interval training method is simply the one that changes every 4 weeks.)
Interval recommendations have ranged from 15 seconds (from Muscle Media waaaay back in the late 90's), to 5 minutes (these are known as aerobic intervals). So let's take a look at each interval recommendation and all those in between.
If you decide to use these short, high-intensity intervals, you should do so only if you already have an above average level of fitness. Your rest interval should be at least 15 seconds long, and can be as long as 60 seconds. The longer you rest, the harder you will be able to exercise in each interval.
20 seconds on, 10 seconds off
Clearly, the pro's with this method (as well as the 15 second intervals) is that you'll get your workout done faster (provided you do the same number of intervals as any other workout). Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings. And finally, these too should only be performed by above average fitness levels.
60 second intervals
120 second intervals
5 minute intervals
Beginner vs. Advanced
For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7. Try that for an interval workout and let me know how it goes.
My favorite intervals for fat loss are between 30-60 seconds. These have been the staple intervals in my Turbulence Training workouts since the first workout was designed back in 2001. But again, I think you will get your best fat loss results if you vary your interval training workouts - just like you must vary your strength training workouts.
Intervals are the secret to success,
Posted: 07 Jan 2012 01:12 AM PST
What's hot in the world of abdominal and core training today seems to change as fast as the latest clothing styles. New gurus, new infomercials, new machines – today's fitness marketplace is all about "what's new." I often write reviews about the latest, greatest ab and core training gadgets, usually debunking most of them, but this time I'm actually going to do the opposite.
As new products push their way into the fitness scene, some truly legitimate, cost effective devices get pushed out, forgotten, or even worse – dismissed as "fitness fads." Such is the case with the swiss ball (also known as a "exercise ball", "gym ball" or "stability ball")
Why Some Fitness Experts Condemn The Swiss Ball
Swiss balls have been around a long time in physical therapy and rehab settings and when they crossed over into the mainstream fitness world, they were probably hyped a bit too much. It's not that they didn't deserve the attention, its that many fitness "experts" placed the swiss ball up on a pedestal as the end-all be-all of abdominal, core and fitness training, rather than representing the ball for what it really is - a single training tool among many– just like barbells, dumbbells, cables or any other fitness equipment.
As a result, entire training systems were built around the swiss ball (neglecting other forms of training), and people misused and overused the ball. Some trainers used the ball for "exercises" that were nothing more than circus acts. I've seen it all – everything from standing on top of the ball and squatting to bench pressing on the ball with 400 pounds..
As a result of the over-hyping and misuse of the swiss ball, some coaches and trainers have recently spoken up and publicly renounced the ball as a " gimmick." This has caused a flood of emails to pour into my office as consumers and fitness enthusiasts have become more confused than ever.
It's no wonder: Trainer A says, "The ball is the best thing since sliced bread" and trainer B says "the ball is and always was a gimmick." I believe the ball is a very valuable training tool and that the truth is somewhere in the middle, so I'd like to help put things back into proper perspective.
Swiss balls are powerful, portable, inexpensive and versatile training tools
I use swiss balls nearly every day in my own workouts and in workouts for my clients. The versatility of the swiss ball is simply unmatched as proven by the fact that I can use a swiss ball to help a 65 year old sedentary woman overcome muscle weakness and improve balance or use the same ball to help a professional boxer build stamina and add power to his punches. I can also show you how to use the swiss ball to develop "six pack abs" as well as train literally every muscle in your entire body.
New Research Reveals That The Swiss Ball Can Make
To give you a research-proven example of just how effective a swiss ball can be, let's focus on one of the most basic and well-known of all abdominal exercises: The Crunch
As most people know, the crunch is a modified (partial) sit up that involves raising the head, neck and shoulder blades up off the floor. Many personal trainers believe that the crunch is highly overrated and overused. I won't argue, as I agree there's a lot of truth to that. However, the crunch can be greatly improved with one simple change: Do your crunches on a swiss ball.
Electromyography (EMG) studies have demonstrated that the swiss ball crunch (unstable surface) effectively recruits more muscle fibers than the floor crunch (stable surface). This leads to greater strength, stability and muscle development in your core region.
In 2000, a study by Vera-Garcia and colleagues showed a significant increase in muscle activity in the core area while performing a crunch on the swiss ball, as compared to a floor crunch. The swiss ball improved the level of muscular activity as well as the co-recruitment of spinal stabilizers. The researchers said:
"Performing the curl over the gym ball with the feet on the floor doubled activity in the rectus abdominis muscle, and activity in the external oblique muscle increased approximately fourfold."
Although research results have been mixed in the past, the studies showing no increase in abdominal muscle activity using a swiss ball may have been due to the exercise technique used on the ball, including velocity and body placement on the ball. Earlier this year, Dr. Eric Sternlicht and colleagues at UCLA designed a study to test this hypothesis and they measured for differences in muscle activity while using different positions on the ball.
The EMG analysis confirmed their hypothesis and demonstrated that body position on the swiss ball could decrease or increase the amount of muscular activation. When the ball was positioned with the upper back high on the ball (just below scapulae), the muscular activity was less than a floor crunch. But by strategically positioning the ball so it was firmly placed at the lower lumbar region, there was a 66%, 93% and 104% increase in upper abdominal, lower abdominal and external oblique activity, respectively.
More Proof That Form Is Everything And Little Things Make A Big Difference
For years I have preached about proper form on all abdominal and core exercises and I have taught my clients "little tweaks" and "tricks" in technique that look minor, but which can lead to huge improvements in results. This new research is proof. It also reveals how the ball is a versatile tool for exercise progression: The high on back position is easier, while the ball lower on the back is more difficult, accommodating for different strength and fitness levels. Further progression can be added by using resistance (dumbbell or weight plate held on chest or at arms length from chest).
Swiss balls are only one of many training tools, but in my opinion, when used properly, they are one of the best of the bunch. I created an entire core training system that uses the ball for many of the exercises, I put all my clients on swiss balls and I highly recommend that you use the ball as well. Just remember, the swiss ball is only a tool – it's not the "end all be all" of core training and it can't work miracles. It will also not burn fat off your stomach – you need a caloric deficit to achieve body fat reduction.
Use the ball as one part of a balanced training program that includes other tools such as free weights, cables and your own body weight. Forget the potentially dangerous "circus act" swiss ball stunts, use good exercise form, purchase only quality, high-strength exercise balls, use them in a clear area, clean them often, check them for leaks and I promise you will have a fantastic versatile training aid that will last you for years and never go out of style. Fitness fads will always come and go, but the swiss ball is still a winner.
Posted: 07 Jan 2012 01:12 AM PST
If there was ever one thing that I wanted to change about myself, it was my body...
At a mere 125 pounds I felt insecure, weak, and would do just about anything to pack some muscle onto my skinny frame. I would look at other guys and think, "why can't I just feel average?"
Forget being strong and muscular, I just wanted to feel like I wasn't a toothpick compared to everyone else!
I probably took things too far, and maybe I wasn't as thin as I imagined, but it didn't matter. In my eyes I was nothing. Afraid to show my arms, or take my shirt off, my confidence was down in the dumps.
...But then it happened.
One day when I was looking in the mirror, I realized just how unhappy I was with the way I looked. I realized that I could never be truly happy on the inside until I was happy with myself on the outside. Something inside of head just sort of "snapped".
It was as if my mind had taken a 180 degree turn.
It was on that very day that I decided it was time to change. This time I meant business. No more sitting around whining to myself and complaining about my small frame; it was time to put all the talk aside and get to work.
Talking builds no muscles.
No matter how difficult it was, how long it took, or how many obstacles came my way, I was going to change. I was going to get huge, and there was nothing that would stop me. It was there that my journey from point A to point B began.
After filling my head with every possible piece of bodybuilding literature I could get my hands on, I started putting the techniques to use. After several months of trial and error experimention, I was finally able to narrow it down and figure out what worked and what didn't.
It was really hard at first, but I stuck with it. There were many times when working out would be the last thing I felt like doing, but it didn't matter; I dragged my ass to the gym and lifted. I remembered the promise that I had made to myself, and that was all I needed to keep going.
I started gaining weight. After the first few months I'd put on a solid, muscular 15 pounds. My hard work and persistence was already paying off.
So I pressed on.
I kept on training and I kept on eating. I refused to be defeated; to give up and go back to the way I was. Workout after workout, week after week, month after month, and I was still training.
Sure, I experienced bumps in the road. Inevitably there were obstacles, but I rose above them. When I felt like it was time to pack it in, I dug down deep and kept going. I wasn't going to quit no matter how tough it was.
I did the things that I hated doing the most in order to reach my goals.
Training when I wanted to sleep, eating when I wanted to rest, going to bed when I wanted to stay awake. I watched as months went by, and my size continued to improve. I was finally walking around with my head up high. I kept on training and I kept on improving.
There was no letting up.
Even to this day, I'm still training, and I'm still improving. I can truly say that bodybuilding has been the greatest choice I've ever made in my entire life. It has changed me from the inside out.
I am now confident with the way I look. I don't hide behind baggy clothes anymore, nor am I reluctant to take my shirt off. I feel strong, powerful and healthy.
My life has completely changed for the better. Words cannot describe the feeling of being in great shape. I now know that I am able to set a goal and reach it.
If you're thinking about getting into bodybuilding or if you're just starting out, one piece of advice I can give you is do not quit. No matter what happens, do NOT quit.
Bodybuilding will do so much for you, and you will be eternally grateful if you continue.
There is nothing like it.
It teaches self-discipline, builds character and pushes you to your utmost limits. There is just so much you will get in return, I can't even tell you.
If you're ready to take a stand and finally achieve the powerful, muscular body you desire, go ahead and I'll show you exactly how I did it, and how you can follow the same path.
Posted: 07 Jan 2012 01:11 AM PST
The more work you put into something, the better results you will achieve. This has always been a widely accepted truth that applies to most areas in life.
The harder you study, the better grades you will achieve. The more time you spend fine-tuning your athletic skills, the better athlete you will become. The longer you spend learning to play an instrument, the better musician you will become.
Therefore, it only makes sense that the more time you spend in the gym, the stronger and more muscular your physique will become, correct?
Contrary to what you might think, the answer to this question is a gigantic, definite, absolute no! It is in this area of bodybuilding that conventional wisdom goes straight out the window, down the street and around the corner.
I know what you might be asking yourself…
"What? Spending less time in the gym will actually make me bigger and stronger?"
The answer is yes! It really will, and when we examine the muscle-growth process from its most basic roots, it becomes quite clear why this is the case.
Every single process that occurs within the human body is centered around keeping you alive and healthy. Through thousands of years of evolution the human body has become quite a fine-tuned organism that can adapt well to the specific conditions that are placed upon it.
We become uncomfortable when we are hungry or thirsty, we acquire a suntan when high amounts of UV rays are present, we build calluses to protect our skin, etc.
So what happens when we break down muscle tissue in the gym?
If you answered something to the effect of "the muscles get bigger and stronger", then congratulations! You are absolutely correct.
By battling against resistance beyond the muscle's present capacity we have posed a threat to the musculature. The body recognizes this as potentially harmful and as a natural adaptive response the muscles will hypertrophy (increase in size) to protect the body against this threat. As we consistently increase the workload from week to week the body will continue to adapt and grow.
Ultimately it is, but the most important thing to realize in relation to all of this is that the muscles can only grow bigger and stronger if they are provided with sufficient recovery time. Without the proper recovery time, the muscle growth process simply cannot take place.
Your goal in the gym should be to train with the minimum amount of volume needed to yield an adaptive response. Once you have pushed your muscles beyond their present capacity and have triggered your thousand-year-old evolutionary alarm system, you have done your job. Any further stress to the body will simply increase your recovery time.
Most people train way too often and with far more sets than they really need to. High intensity weight training is much more stressful to the body than most people think. The majority of people structure their workout programs in a manner that actually hinders their gains and prevents them from making the progress that they deserve.
Here are 3 basic guidelines that you should follow if you want to achieve maximum gains:
1) Train no more than 3 days per week.
Take all sets to the point of concentric muscular failure and focus on progressing in either weight or reps each week. If you truly train hard and are consistent, training more often or any longer than this will be counterproductive to your gains.
To learn how to combine all of these principles into an effective step-by-step routine, for details. You can gain instant access to my renowned "Muscle Gain Truth No-Fail System" and sign up for my free 8-part natural bodybuilding email course.
Posted: 07 Jan 2012 01:10 AM PST
Making money online is a
Posted: 07 Jan 2012 01:10 AM PST
As most doctors will tell you, there are two things that disturb sleep: physical pain and worry.
It's therefore understandable that many people with anxiety report frequent sleep disturbance as a major problem.
Not being able to sleep can actually be quite traumatic for many people.
The first thing you need to understand about sleep is this: it's not the amount of sleep you get that's important, but rather the quality of the sleep.
Quality over quantity.
I am going to give you some quick tips to help tackle any problems you are having with sleep. Firstly, to break the insomnia cycle, begin by not presuming you will sleep! That seems like the wrong attitude, but if you approach each night as just a possible opportunity to sleep, this helps remove the pressure you are placing yourself under.
In a way, some people have performance anxiety when they think about sleeping:
"Will I be able to make myself sleep tonight?"
The answer is maybe yes, maybe no. If you're going through a period of sleeplessness, a good night's sleep isn't guaranteed, for whatever reason, so you have to accept that for the moment. If you get one or two hours' sleep, that's well and good, and if you get nothing, then accept it and move on. Each night, as you retire, say to yourself:
"I'm preparing for bed, but I won't try to force sleep. If it comes, it comes. If not, I won't beat myself up over it. This is a period I'm going through, but I'll soon return to normal sleep patterns."
Every person goes through periods of sleeplessness from time to time. It's very natural. You may not be aware of why you experience sleeplessness, but at the very least, you can accept it.
Let me emphasize the importance of surrendering to your inability to sleep. Surrender to whatever may or may not happen during the course of a night, and you'll put your mind under less pressure. After a certain point, it's really the anger and frustration that keep you awake most of the night.
Naturally the best way to get a good night's sleep is a good physical workout each evening in the outdoors. This is very effective because the mind may try to keep you awake, but the sheer physical exhaustion brings on sleep quicker. Couple that with a willingness to accept sleeplessness, and you'll find yourself sleeping much easier.
Remember that alcohol, caffeine, and nicotine should be avoided several hours before sleep. You may be the type who finds it initially hard to get to sleep as your mind races with anxious thoughts. Should you find your mind racing and you simply can't achieve sleep, keep a journal beside your bed. Sit upright and start to write down how you feel:
"I'm feeling quite restless. I keep turning over and over, trying to sleep, but I have worries on my mind." Now write down all of your worries, for example:
"Tomorrow I have to do X, and I'm afraid I won't be well rested, etc."
Continue to write down your worries until the exercise actually becomes quite boring. Then your body and mind will slowly want to return to sleep. Writing like this is a simple tool for preparing your mind in a linear way to wind down and return to sleep (an advanced form of counting sheep).
Don't be afraid of writing pages and pages of nothing in particular. What you're doing is helping the conscious mind release whatever is keeping it awake so it can stop obsessing and return to sleep.
You see, one of the reasons we can't fall asleep is that our mind feels these worries (whatever they are) are important to analyze over and over; they need urgent attention and therefore should be thought about all night long.
The more worked up you get by the worries, the more your body gets stimulated and the harder sleep is to achieve. Writing down all your worries on paper has the effect of saying to your mind:
"Okay, mind, you think these are important. I've written them all down in detail. They won't be forgotten, I promise. I can come back to them tomorrow and deal with them then-but RIGHT NOW, let's sleep."
The mind can be like a small child who just needs reassurance that things will be dealt with and looked after. That's all it needs to let go of these mental worries. You then discover, in the morning, that almost all of the worries or concerns aren't big issues. Many of our worries are the workings or an overactive imagination.
Dr. Dennis Gersten of San Diego suggests an approach that is effective for particularly restless nights. You may want to experiment with it the next time you are very restless in bed.
Try the following:
-As you lie there in bed, start by remembering a time in your life when you absolutely had to stay awake! Maybe it was an important exam you were studying for and you had to keep cramming through the night.
Maybe it was staying up all night nursing your baby to sleep. Maybe it was when you were traveling through the night on a bus and needed to stay awake in case you missed your stop.
I am sure there have been many different occasions in your life where you had to force yourself to stay awake.
-Remember the weariness and the effort just to keep your eyes open. Remember how your eyelids felt like lead weights and you wished you could close them, even just for a minute. At that time, you could not give in to your urge to fall asleep; you had to fight hard to stay awake. Relive those memories and really try and remember exactly what that felt like.
-Now think about right now, and how good it feels to actually be in bed with no pressing need to stay awake. Think how much you would have given to be where you are now, lying in your bed with your head resting on the pillow and the complete freedom you have to fall asleep. It feels really good to actually have full permission to fall asleep right now.
There are no demands on you to stay awake. With your eyes closed spend a few more minutes remembering that time.
-End of exercise.
Night Panic Attacks
People with anxiety disorders can sometimes be awakened at night by panic attacks. We know that most nighttime panic attacks aren't caused by dreams. Records of sleep polysomnographia show that most panic attacks take place during the early sleep phase (phase II), not during the REM phase associated with dreams. This is different from nightmares. Nightmares happen during the second half of the night, so we're often able to remember the content of these dreams.
It's important not to go to bed fearing you might have a panic attack. Go to bed confident that if one should arise, you'll successfully deal with it. That way, you don't put yourself under pressure to NOT have a panic attack. Many panic attacks are experienced at the very moment of falling asleep.
If you wake with a panic attack, implement the One Move Technique as outlined in my course Panic Away. (See end of email)
Here's a description a woman recently gave of her experience:
"Getting to sleep is a real problem. Just as I'm about to drop off to sleep, my body seems to jolt awake, like an electric shock, which then frightens me and keeps me awake for hours."
This jolt is called a hypnic jerk, or hypnagogic massive jerk. A hypnic jerk usually occurs just as the person enters sleep. People often describe it as a falling sensation or an electric shock, and it's a completely normal experience. It's most common when we're sleeping uncomfortably or overtired.
There's been little research on the subject, but there are some theories as to why hypnic jerks occur. When we drift off into sleep, the body undergoes changes in temperature, breathing, and muscle relaxation. The hypnic jerk may be a result of the muscles relaxing. The brain misinterprets this as a sign of falling, and it signals our limbs to wake up, hence the jerking legs or arms.
People turn hypnic jerks into panic attacks because they already feel nervous about their condition and the jolt scares them into thinking something bad is happening. Again, it's a fearful reaction to a sensation.
Usually when these people wake up, they gasp for air, and this can also turn into a fear of a breathing problem while sleeping. If you jolt awake with panic, then simply understanding the nature of a hypnic jerk can strip away the anxiety from the experience.
Reassure yourself that you're safe and that the jerk isn't something to worry about. It doesn't disrupt your bodily functions, and it doesn't put you in any danger.
That concludes the Anxiety Mini Series.
I hope you have been able to take something from it. I want to leave you with a few last comments. All too often people with anxiety are pressurized to end their anxiety. People pass remarks like:
"I wish you could just snap out of your anxiety".
Although people mean well, these type of comments are not helpful. People don't just think one thought and snap out of anxiety. There is a step by step process of removing the illusion that anxiety creates and for some this can take time where the anxiety has been present for many years.
As this is the last of the mini email series I really want to impress upon you that anxiety is curable. What you must never stop doing is searching for the right approach for you. By the way I hope I have not come across too strong in pushing my course Panic Away. I am excited by the results it gets and that is why I talked about it frequently.
After many years working in this area I am now more convinced than ever that every single person, regardless of how severe, can end their anxiety problem. If you have a thought that is telling you different then you need to lose that thought.
Never stop trying, never give up. That is the best you can do.
If you want to learn more about my work then visit the following link:
Posted: 07 Jan 2012 01:09 AM PST
You don't have to do cardio to lose fat, but cardio machines can be helpful for boosting your metabolism and burning more fat.
And if you use interval training, you can get more results than if
An okay choice: Elliptical Machines.
The biggest reason to choose elliptical machines...
I have worked with clients with extreme osteoarthritis and we
So in general, I'm not overly impressed by the elliptical machine
If you go into any gym, compare the bodies on the ellipticals to
And having given the elliptical a "go" once or twice on my own, it
But if you have bad knees, or if you are an exception to my
Up next...The Stationary Bike
The bike can be easy on your knees as well, particularly if you are overweight and can't support your bodyweight on the treadmill.
Personally, I like the stationary bikes a lot. The set up allows
In fact, when I first started designing the interval workouts back in 2001, I used stationary bikes exclusively.
I also think that the bike allows you to work very hard with less
If you don't know your body, running sprints or hills probably
So I recommend starting with the bike unless you are an experienced runner that knows your body well.
In addition, here are three more key points about the bike.
a) Stick to the upright version if possible. When using a recumbent bike for intervals, your hips tend to rock too much and your body tries to get into awkward positions in order to push hard against the resistance. That's my experience. The upright bikes are set up better for intervals.
b) For intervals, increase the resistance against your pedalling,
c) When on the upright bike, sit as upright as possible for the
So the winner is...The Treadmill.
The treadmill can burn 16-20 calories per minute of exercise
Some tips: Don't go crazy with the incline (as that can lead to
So as with all types of sprinting, be careful.
Honorable mentions go to...The Rowing Machine and
Better yet, if you are able, use your body as the best fat burning
I really like bodyweight interval circuits for advanced
Posted: 07 Jan 2012 01:09 AM PST
Whether or not you need to have your own product to become a successful affiliate marketer is a question that has been asked and answered every few minutes since affiliate marketing came on the scene. The reason it is asked so often is because everybody has a different answer. There are those who say you absolutely MUST have your own product to get started and to succeed in affiliate marketing and then there are those who say you don't need a product when you start or ever to be successful. So, which is it? Yes? No?
The fact of the matter is that everybody is right. Having your own product is great but it isn't absolutely necessary. Those who have their own product can build a website around that product and add affiliate links to it. Those who don't have their own products can still create a great website and be an affiliate marketer. Producers of products love affiliate marketers and products are not the least bit hard to find.
The thing that both those who do and those who don't have their own product have in common is that they both must be passionate about the products they sell. You will never be successful in selling something that you aren't interested in yourself. It takes drive and ambition to succeed at any endeavor and affiliate marketing isn't any different. You must be passionate about a product or an idea in order to keep your drive and ambition alive and well for the long haul.
Whether you are marketing your own product or a product produced by others your success is directly related to how effective your marketing techniques are, how focused you are, how well you manage your time, and how much you believe in the product.
Posted: 07 Jan 2012 01:08 AM PST
Let me tell you why the art of gratitude is such a great tool for ending anxious thoughts.
A lot of people write telling me how their anxiety makes them feel very cut off or removed from the world around them. This sensation can be distressing as people fear that they will never be able to feel normal again.
This feeling is common and in my experience is mainly fueled by a cycle of anxious thinking.
A person with a panic disorder or a generalized anxiety disorder will spend much of their day mentally "checking in".
Checking in is a term I use to refer to how people with anxiety constantly monitor their mind and body.
"Am I feeling ok?" "How are my thoughts ?"
"Am I feeling secure or on edge right now?"
The reason regular checking in happens is because anxiety has such a powerful effect on the mind and body.
People tell me that they can deal with the anxious bodily sensations but it is the anxious mind that causes them most distress. That is what I want to address today.
Anxiety can often feel like a thick fog has surrounded your mind. Nothing really seems enjoyable as you are always looking out at the world through this haze of anxious thoughts and feelings. This fog steals the joy out of life and can make you feel removed or cut off from the world.
The anxious thoughts act as a barrier to experiencing the world and this sensation of separation then leads to feeling even more upset as you fear losing touch with yourself.
So how do you get this anxious fog to lift from your mind?
When someone is very caught up in anxious thoughts they are top heavy so to speak. The constant mental activity they are engaged in has caused an imbalance where all of their focus is on their mental anxieties.
A powerful way to move out of this anxious mental fog is to switch your focus from your head to your heart.
By simply making a deliberate shift of attention to your heart you will find the anxious thoughts dissipate more easily and the mental fog starts to gradually clear.
You can make this switch by practicing the art of gratitude.
I am sure you have heard of people speaking about the art of gratitude and the benefits it can bring to you.
Did you know that it has now been scientifically proven that regular practice of gratitude can dramatically change your bodies chemistry giving way to a more peaceful body and mind.
The Heart Math Institute has 15 years of scientific research proving that a simple tool like the art of gratitude can dramatically reduce stress and improve performance for individuals and organizations.
Many Fortune 500 companies are now starting to use this technique to reduce work related stress.
I am going to outline the technique briefly in a very straight forward exercise so you can start practicing right now.
When you practice this exercise you will feel a lightness and greater sense of perspective on any matter that has been troubling you. This activation of your heart emotion will lift the sensation that anxious thoughts create.
This is a very simple exercise but it is really powerful. Print it off and try it someplace where you can be alone.
Are you ready?
-Begin by closing your eyes and moving your attention to your heart area.
-Imagine a feeling of warmth emanating from the center of your chest.
If appropriate place your right hand there. If you are around people or driving etc. simply imagine your right hand resting on your heart area.
Imagine this area glowing warmly for one to two minutes.
-Now, begin to focus on something in your life that you feel a genuine sense of appreciation for.
This can be one or more things that you really appreciate having in your life (e.g., family, health, friends, work, your home, a beautiful day etc).
It is important to focus on things that spark a real sense of gratitude and appreciation. If you really appreciate the thing you are thinking about, you will immediately feel a response from that area by way of a light warm sensation in your chest or an involuntary smile (remember those).
It does not really matter what you think about as long as it evokes this feeling of warm appreciation from your heart area.
Don't struggle with this exercise. Everyone has something they can be grateful for. (Remember, the cemetery is full of people who would love to have your problems!)
Do not worry if you are thinking of your partner/family and you do not feel this. Some days it will be people close to you that will spark the heart feeling, other days it may be gratitude for very simple things like the fresh air you breath. It depends on the mood you are in, -remember it is the feeling you after.
The feeling we are looking to achieve is unmistakable, it is a positive change in your emotional state.
I say it is best to do this exercise alone because you will need to stay with this feeling for as long as you can.
Then, when you feel you have taken it as far as you can, open your eyes.
There is no time frame on this exercise, it can be a few minutes to half an hour. Again it is about establishing a heart/mind connection and getting your awareness out of the anxious thoughts and more into your body.
After a few attempts you can incorporate this into your daily routine.
Do it in the car. Do it sitting at your desk. Do it before you sleep at night.
You have to practice it frequently. Just like a muscle your heart will get more accustomed to this state and you will be able to switch into that feeling in seconds.
With practice you can also use this exercise in the middle of any stressful situation. You will be surprised at the positive outcome in terms of your own stress levels and the change in others around you.
This simple exercise can completely transform the outcome of interacting with other people, be it work or personal relationships.
This is especially true where there is conflict or misunderstanding between you and other people. Try it out, see what happens!
Be creative with it and make it your own daily ritual for yourself.
I am sure you agree that it is a worthwhile exercise to incorporate into your daily life. It is my experience that most people do not have the patience or time to make major lifestyle changes. By using this one simple exercise you can make a dramatic improvement to the quality of your life.
The simplest things in life are free and this is one of those gems.
Don't pass it up
Posted: 07 Jan 2012 01:06 AM PST
Affiliate marketing is a very popular business on the
internet that involves a partnership between a merchant
and one or more affiliates. The affiliate will
advertise or promote the merchant's products and
services free until a customer makes a purchase.
Once a purchase has been made, a portion of the profit
received by the merchant from the customer will be
given to the affiliate. For this very reason, the
relationship between the affiliate and the merchant
is also known as revenue sharing partnership.
Affiliate marketing has also been recognized as the
best way for merchants to sell more products on
the internet as well as webmasters or affiliates to
gain income with their own website. This is
where the affiliate can make really good money.
Sience it's already a widespread business, you'll
need to work hard to make your site stand out
from the crowd. No matter if you are an affiliate,
affiliate network, or merchant, you'll need to
discover some secrets that will lead you to
If your an affiliate, you'll need to find out ways
to increase your pay or commission. To turn your
business into a success, you'll need to manage
it the right way. Proper management will make
your business grow, making all the time and effort
well worth it.
To grow your affiliate marketing business, you'll
need to advertise. The most common way is banners
and links, as they also help you to get paid with
your merchant. You can put them on your website,
although you should place them carefully as too
many on a single web page can be very annoying
and very confusing to potential customers.
Another way to make your business grow is by going
to chat rooms and message boards that relate to
the product you are reselling. This can be a
smart way to boost your income, you'll meet many
different people. When you first start talking,
don't try to see first, as you'll have a better
chance becoming friends first.
You can also make yourself a free ebook with
advertisement tips and links to your affiliate
website. This can be a great resource for
potential customers, as it helps to demonstrate
your knowledge, as well as shows customers you
are there to help.
If you use the proper methods for advertising and
letting customers know about your affiliate
programs, you'll be well on your way to making a
lot of extra money. Affiliate marketing is one
of the best ways to make money on the internet -
all it takes is dedication and commitment.
Posted: 07 Jan 2012 01:05 AM PST
After throwing away thousands of dollars on certain, cutting edge cures for baldness that are certain only to deprive you of money, and are innovative only in the ways that they remove cash from you while failing to grow even a single patch of fuzz, skepticism is only natural in the face of another promised hair restoration technique.
Posted: 07 Jan 2012 01:04 AM PST
One of the biggest myths in fitness is that you have to maintain a certain heart rate in order to lose fat. But that's just not true. Unfortunately, this myth has led to a whole lot of low-intensity training and therefore, a whole lot of failed programs.
The quicker you lose the "high heart rate equals the best workout" mentality, the quicker you will start to change your body.
In the Turbulence Training workouts, you are going to burn more fat and more calories when you are OUT of the gym because of the high-intensity training methods that you will use. Not because your heart rate increases during the workout (even though your HR will be up there from the supersets and intervals).
In the last 10 years, research has shown us two very important things about exercising for fat loss. First, lifting heavier weights leads to burning more calories after the workout when compared to lifting light weights. So that's why 8 repetitions per set is better than 12 reps per set. And that's one of the foundations of Turbulence Training.
And the second thing we have learned is that interval training is superior to slow, steady cardio for fat loss and post-exercise calorie burning. So it is more effective and more efficient to use short high-intensity interval training workouts instead of slow, long cardio sessions.
The only time you might need to know your heart rate is during the recovery period of the interval training. It's important to take enough time between intervals so that your heart rate drops significantly (let it drop to less than 60% of your maximum heart rate).
That way you get more work done when it counts. You don't want to start your next high-intensity interval too soon, nor do you want to exercise too hard during your recovery interval.
All of these details are provided in the interval guidelines in the Turbulence Training e-book. And I'll show you how to properly structure your intervals so that you have enough recovery between each. That way, you don't have to worry about monitoring your heart rate or anything fancy. Just follow my instructions.
So the bottom line:
Don't worry about your heart rate during exercise (unless you just like to keep track for interest sake). Instead, make sure that you are working at a high-intensity during each lifting and interval session.
The TT workout guidelines will give you all the details you need on the specific rest periods to use between supersets and intervals.
There is a better way to train.
Posted: 07 Jan 2012 01:03 AM PST
Since there are already lots of people getting into affiliate marketing, it is no wonder that the competition is getting stiff. The challenge is to try and outdo other affiliates and think of ways to be able to attain this.
There are also many tips and techniques being taught to these affiliate in order to best plan their strategy for their program to work effectively so that more earnings will be achieved.
What better way to wow your prospects and customers than to record and publish top notch, full motion and streaming screen-captured videos. Nothing like feeling your hard work getting paid by having your customers jumping up excitedly in great anticipation to buy your product right there and then.
This is Camtasia in action. It is a proven fact; giving your customers something they can actually see can explode your online sales instantly.
You do not need to have trainings and education to be able to know how this system can work for your affiliate program. Anyone can create stunning videos, from multimedia tutorials and step-by-step presentations available online. The process is like having your customers seated next to you and looking at your desktop, as you show them the things they need to see and hear. All this done step by step.
For those who does not know it yet, how does Camtasia works?
1. It can record your desktop activity in a single click. No need to have to save and compile all your files because it is recorded right there and then.
2. Can easily convert your videos into web pages. Once converted you can have your customers visiting that certain page. Videos are easier to understand and take in unlike reading texts which oftentimes is a trying thing to do.
3. Upload your pages. Publish them through blogs, RSS feed and podcasts. You may want your Camtasis videos to get around and reach out to other people that may be potential customers in the future. Nothing like being visible in many sites and pages to advertise yourself and get your message through.
There are other things you can do with your affiliate program using Camtasia. You can…
Create stunning multimedia presentations that are proven to increase sales because all the senses are engaged. This also has the tendency to reduce skepticism among hard-to-please customers.
Reduce refunds and other customer issues by demonstrating visually how to use your product and how to do it properly. Complaints will also be minimized because all the facts and the presentation are there for the customers to just see and hear about.
Promote affiliate products and services using visual presentations. This is an effective way of redirecting your viewers straight to your affiliate website after they are finished with the video. Make the most of the presentation by putting your site location in the end and make them go there directly if they want more information.
Multiple your online auction bids exponentially when you give your readers a feel of what you have to offer. Based from reports, auctions that includes pictures increases bidding percentage by 400%. Imagine how much higher it will be if it were videos.
Publish valuable infoproducts that you can sell for a much higher price. It will be all worth the price because of the full colored graphics menu and templates that you will be using.
Minimize miscommunication with your customers. Instantly showing them what you want they wanted in the first place is making them understand clearly the essence of your affiliate program. The good thing about multimedia is, nothing much can go wrong. It is there already.
These are just some of the things you can do with Camtasia that can be very helpful in your chosen affiliate program.
Note that the main purpose of using Camtasia is to boost the income that is generated from your affiliate program. Although it can be used for entertainment and enjoyment purposes, which is not really a valid reason why you choose to get all through that trouble.
Try to focus on the goal that you have set upon yourself to and achieve that with the use of the things that may be quite a lot of help in increasing your earnings.
Posted: 07 Jan 2012 01:03 AM PST
No one wants their marriage to fail. If they didn't want it to last forever, they wouldn't have gotten married in the first place, right? Well, many times things happen that we aren't able to control and sometimes, affairs happen as well. We all know this, so when we see suspicious behavior from our spouses, it can really make us wonder what in the world is going on. Maybe your spouse has stayed out later, perhaps they have ducked out of the room soon after a call came through on their cell, or maybe you found a number that had no name attached to it. Here are a few tips on what to do next.
Posted: 07 Jan 2012 01:03 AM PST
At this point, more than half of the marriages in the United States end in divorce. Years of marital bliss have been thrown away like yesterday's trash for reasons ranging from how one person puts the toothpaste away to the other one snoring. Some of the reasons that are brought before the judge are downright silly. But, there is no doubt that nothing will shatter a marriage like infidelity. When someone cheats on his or her mate, all trust is lost and they can never look at each other the same way again. Some couples have made the effort to stay together through it all, but the stigma never actually leaves the relationship.
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