How to Lose Weight and Gain Muscle

THE 3 WEEK DIET™ By Brian Flatt

2017-03-03T07:23:00.002-08:00

Product Name : The 3 Week Diet™ *
Author/Creator: Brian Flatt
Price:
The 3 Week Diet regular price is $97. But now you buy it at ~~$97~~$47 ($50 OFF).

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The 3 Week Diet is backed with a 60 Day No Questions Asked Money Back Guarantee. If within the first 60 days of receipt you are not satisfied with The 3 Week Diet, you can request a refund by sending an email to the address given inside the product and we will immediately refund your entire purchase price, with no questions asked.

Short Description:
The 3 Week Diet is a diet plan created by Brian Flatt a sports nutritionist, health coach, and also a personal trainer who has helped thousands of people achieve their desired body shape without harsh workouts. This 95-page e-book contains everything you need to know about weight loss, ranging from the facts about weight loss to nutrients and specific nutrition tips for taking control of weight gain and stimulating weight loss.

The diet doesn’t involve starving yourself or exercising like crazy, but instead follows a specific scientific method of including certain nutrient rich foods into your diet that, when combined, offer special fat-combating properties. You don’t need to restrict yourself to certain types of foods like ‘no carbs’ or ‘no sugar’, but rather include ‘the good stuff’ as well to help burn the fat.

Contents:

Introduction Manual (43 pages):
The science behind how we gain and lose weight as well as what absolutely needs to be done to attack that stubborn body fat. It also discusses the specific supplements recommended for this diet to be successful and the science behind those supplements and how they help you lose fat, increase metabolism and become much more healthy and energetic.
Diet Manual (22 pages):
How to calculate your lean body mass vs. fat percentage; What to eat every day, how much to eat and when to eat it; the exact foods you must eat to maximize your body’s fat burning potential and what foods you must avoid at all costs because of their ability to slow down or even stop the fat burning process.
Workout Manual (17 pages):
Detailed information about daily walk, consistency, warm up, full body fat blasting workout, and some specific instructions and recommendations for effective workouts for weight loss. It is an exercise program that provides “no excuses” because they take just 20 minutes a day, 3-4 days per week.
Mindset & Motivation Manual (13 pages):
The techniques to focus on your goals and remain motivated; high quality and usable mindset and motivational tips, tricks, tools and secrets to ensure you stick with your diet, and how to keep a journal of the progress.

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*Disclaimer: The information provided in this website is not intended to replace medical advice offered by a physician or other licensed healthcare provider. You should do your own research and confirm the information with other sources when searching for information regarding health issues and always review the information carefully with your professional health care provider. Individual results may vary.

For more info for 10-minute Fat Loss CLICK HERE.
For more info on how to Unlock Your Hip Flexors CLICK HERE.
For more info of Lean Belly Breakthrough CLICK HERE.
For more info about Yoga Burn CLICK HERE.

VFX BODY Fat Loss System

2017-03-03T04:01:00.000-08:00

FREQUENTLY ASKED QUESTIONS

How does it work?

VFX utilizes unique diet and exercise strategies designed to help optimize the female metabolism and facilitate healthy weight loss while accommodating the individual lifestyle, preferences and demands of everyday women in the modern age. VFX customizes these unique diet and exercise strategies to the woman as an individual based on her current measurements, personal food preferences, schedule and exercise capabilities in order to help maximize her results. Custom nutritional software, meal plans and workout videos are provided as part of a distinct four phase plan VFX uses to help women experience healthy weight loss.

Who is VFX For?

VFX is for women from any walk of life who are ready to make healthy lifestyle changes and follow a step by step diet and exercise system designed to promote natural and healthy weight loss without any need for pills, powders or potions. If you want to lose weight and get in shape without having to spend countless hours in the gym or even sacrificing all of your favorite foods or red wine to do it, then VFX may be a great fit for you.

Who is John Barban?

John Barban is a best selling international author of multiple diet and fitness programs. He has a masters degree from the University of Guelph in Human Biology and Nutrition and went on to do further graduate studies at the University of Florida were he taught in the department of Health and Human performance. He also has extensive experience working in the health and sports supplement industry in R&D as well as a regulatory consultant. He has spent the past 10 years researching and developing nutrition and exercise programs focused on weight loss and maintaining weight loss.

What are typical results on your program?

It’s difficult for me to tell you what the average person will experience after reading the program, as it’s extremely difficult to obtain written confirmation of weight loss results from everyone who has ever bought or read this program. I can tell you that the principles found in the program cause weight loss through a calorie-controlled diet and exercise regime. Weight loss programs that include diet and exercise can be difficult to follow and not everyone can complete them. Your results will be directly related to your consistency, individual genetic, biological and environmental factors, as well as the effort you put into the program.

Does this program also include tips on maintaining weight loss?

Yes this program provides diet and exercise information designed to not only help you lose weight but also to maintain weight loss. Your ability to maintain any weight lost will be directly related to continued and consistent, effort following the diet, exercise and lifestyle strategies presented in the program. Each persons individual results for both initial weight loss and maintenance of any weight lost will vary based on genetic, lifestyle and other individual and environmental factors.

Are all before and after pictures on this site real?

Yes they are. All before and after pictures are 100% real and volunteered without compensation and should serve as an example of what some of the best, most motivated users have achieved using VFX. Many women featured on this website have experienced positive, life changing results using the weight loss strategies found inside of VFX in combination with healthy lifestyle changes. Also, many of these Women may have been where you are right now before they found this program. In fact, many of these likeminded women are now on the inside to answer your questions and share support for you during every step of your transformation.

Is it possible I'll lose weight too quickly? Can this happen?

While anything is possible, this is very unlikely and this should not be a concern for most women. VFX does not promote rapid weight loss because it is not healthy, natural or maintainable. VFX promotes strategic caloric restriction and exercise designed to promote gradual, consistent and healthy weight loss for women. Your individual results will vary.

What if it doesn't work for me?

That's an easy one. Listen, if you are not completely satisfied with this program or your experience for any reason whatsoever simply send us an email or call us using our toll free number within 60 days of your purchase and you will be issued a no questions asked 100% refund within 48 hours. If you purchased the physical version of this program, you may simply return the product anytime within 60 days of your purchase and you'll receive a full, no questions asked refund.

How long will this offer be available?

Our best advice is to take advantage of this limited time offer now so that you get our guaranteed lowest rate and so that you don't lose access to our very special limited time bonus of Immersion which is an interactive community designed to improve your overall experience and results with the program.

How do I know it's safe to use my credit card online?

Credit card security is extremely important to us. That's why we've partnered up with Clickbank to handle all of your billing using their secure socket layer, 128 bit encryption. Frankly, your credit card data is safer making an online purchase through our secure site than it is using it to pay for gas or buy food at a restaurant. So feel comfortable knowing your transaction is 100% completely protected from fraud.

What support resources do you offer VFX clients?

We offer you 24/7 customer support via our email help desk at support@vf-extreme.com. Also, you may call and speak to one of our friendly customer support staff or fitness coaches toll free during our business hours at (844) 687-3438. And in addition, you will also receive access to our customer only community where you may receive real time advice and support from other VFX customers and coaches. With VFX, we never want you to feel alone and we do everything we can to make sure you're fully supported every step of the way with this program.

Fat Shrinking Signal™

2017-02-28T08:01:00.000-08:00

The Only Step-By-Step Slimming System That Turns OFF Your Hidden Hormonal Disorder and Activates Your Belly Shrinking Signal That Strips Away Ugly Fat In Just 10-Minutes So You Can Visibly SEE A Toned & Trim Body That's Firm to the Touch WITHOUT Long Grueling Workouts Or Dangerous Starvation Diets

I’m so excited to share this NEW total body slimming solution with you, so you can finally get the tight and trim figure you deserve without having to waste hours in a smelly germ infested gym or count a single calorie ever again.

The Fat Shrinking Signal is a 21-day home movement program that only uses your bodyweight to activate the most powerful fat-burning sensors in your body that have been dead and disabled for years.

And the magic lies in each unique workout that activates your Fat Shrinking Signal so you can burn off every last ounce of extra fat in just 10 short minutes.

Even better…

Anyone at ANY age in ANY physical condition can do these movements, and…

If you make the wise choice and pick up your copy of the program today…

I’ll be giving you my PERSONAL email address so you can ask me questions, request modifications for exercises that are too difficult, and best of all…

You can easily use the Low-Impact alternatives to continue melting away fat even if you have bad knees, sore ankles, back pain, or tight shoulders.

For more info for 10-minute Fat Loss CLICK HERE.
For more info on how to Unlock Your Hip Flexors CLICK HERE.
For more info of Lean Belly Breakthrough CLICK HERE.
For more info about Yoga Burn CLICK HERE.

Tips to Help You Lose 10 Pounds in 6 Weeks

2017-02-23T12:20:00.001-08:00

Most of the time, due to inability to commit to a certain diet and exercise regimen, people fail to lose even the slightest significant weight loss in a period of one month. Furthermore, gaining back the lost weight usually occurs if one cannot continue with the commitment to diet. The only solution to this is to increase the time frame for the weight loss journey.

The common cause of failure is work. People who are too busy to lose weight must not commit in the first place lest risking the so-called yo-yo diet. Fortunately, there is a weight loss program that can be easily done by the busiest of people.

Tip No. 1

For your breakfast always opt for one serving of cereal rather than a full English breakfast. The best thing to do when trying to lose weight is to cut the amount of calories you take. A traditional serving of cereal for most people is actually equivalent to two servings. What you should do is to get that measuring cup ready and accurately measure your breakfast cereals: three-fourths to one cup or depending on the label of the cereal.

Tip No. 2

Choose steam and even raw for butter and margarine. Although French cuisine is definitely mouth-watering, butter is an absolute no-no during diets. The same goes for margarine. Steamed vegetables are healthier than those sautéed in butter.

On the other hand, you can still significantly lower your butter and margarine consumption if you cannot completely erase it from your healthy must-eat list. A decrease of one tablespoon of butter everyday can save you more than 4,000 calories, which is enough to help you lose pounds in six weeks.

Tip No. 3

The best way to lose weight is to skip your routine late night snacks. It easier for the body to gain weight at night since the extra calories are stored and turned to fats instead of burnt. Try to limit your nightly snacks to 150 calories and choose those guilt-free dietary snacks.

You can even choose to drink a tea instead of coffee before bed to kill the craving. You would save as much as 11,000 calories in the course of six weeks, which means a three-pound weight loss.

Tip No. 4

It is healthier to eat a sandwich for lunch instead of a full lunch meal. However, make sure that you skip the mayonnaise and cheese on your sandwich. These two packs a lot of calories that require some time to burn. Instead of putting cheese or mayonnaise, opt for mustard, which contains a healthier five calories per teaspoon. If you have the habit of eating a piece of sandwich everyday, you would be able to save up to 8,800 calories – a two and a half pounds weight loss.

Tip No. 5

Always be mindful of the extra calories you consume sometimes unconsciously. Most people don’t realize that the number one contributing factor in weight gain is the habit of taking small bites from others’ meals. For instance, you would surely help your weight loss journey if you eliminate your habit of taking home an extra packet of salad dressing or ketchup from the restaurant or taking a small bite from a friend’s dessert.

These tips are designed to help you create a healthier lifestyle free of unwanted excess calories. These are guidelines that can help you achieve a healthier you. More so, doing all these tips regularly can eventually help you lose 10 pounds in six weeks.

For more info for 10-minute Fat Loss CLICK HERE.
For more info on how to Unlock Your Hip Flexors CLICK HERE.
For more info of Lean Belly Breakthrough CLICK HERE.
For more info about Yoga Burn CLICK HERE.

Extra Income Online - AIM Global: BURN Slimming Set

2017-02-17T06:33:00.001-08:00

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The infusion of these ingredients are formulated to increase metabolism, energy and the feeling of satiety that support weight loss management.

BURN MEAL REPLACEMENT SHAKE is a low calorie (111 cal), zero saturated/transfat supplement which provides complete nutrition including protein and amino acid. It’s a great-tasting way to achieve your weight loss goal.

BURN SLIM TABLET is a special proprietary blend of Garcinia Cambogia Extract (Hydrocycitric Acid 60%), Green Tea Extract (Catechi 50%), conjugated acid, L-Carnitine and White Kidney bean Extract.

BURN Mate Iced Tea - Now, popularly known as the “Green Gold of Indios”, Frutarom, with its patented EFLA Hyperpure process technology, developed Finomate, a patented green mate leaf extract with human clinical studies providing efficacy on weight loss and increase of energy/vitality through multiple mechanisms of action.

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For more info about Yoga Burn CLICK HERE.

THE SHOCKING WAYS THAT TIGHT HIPS ARE HOLDING YOU BACK… THAT YOU WON’T BELIEVE

2017-02-17T05:45:00.002-08:00

Here's the truth: Most people don’t realize the cause of their problems is tight hip flexors.

The impact the hips had on the whole body never occurred to me until I saw the effect of tight hip flexors had on the health and well-being of my wife after she gave birth.

It was only then that I truly understood the magnitude of the problem.

We're not just talking about a bit of soreness; tight hip flexors are the root cause of problems such as:

Nagging joint pains in your legs, lower back or hips

Walking with discomfort

Hips locking up

Bad posture

Trouble sleeping

Sluggishness in day to day life

High Anxiety

Digestive problems

Compromised Immune System

Circulatory issues

Loss of sexual performance

Lack of Explosiveness in the gym or sports

If any of these sound familiar to you, don't worry because you're not alone.

Tight hip flexors affect nearly everybody, but few realize the impact on your whole body.

Again, everything flows through the hips.

Think of the hips as a barometer. The health and flexibility of your hip muscles are an indicator of the strength and health of our whole body.

AND AT THE VERY HEART OF THIS IS THE "HIDDEN" MOST POWERFUL SURVIVAL MUSCLE. WHEN THIS MUSCLE IS HEALTHY, WE ARE HEALTHY.

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Benefits of Boxing Training for Fitness

2012-05-21T09:52:00.000-07:00

You may improve your health and have a physically fit body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well.

Many people see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.

Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae bo work out videos also popularized these boxing and kickboxing exercises.

Cardio boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness has all blends of aerobics exercises. You will learn the proper execution of the punch and kick combinations for a more intensive workout that can help you become stronger and more confident.

The combinations you perform on the blocks, jabs, and kicks are executed to an imagined opponent. You may see classes where participants throw punches and kicks on the air. You will also find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands.

You may also enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour. It also helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good and is the recommended range if you are exercising or into training.

Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your arms and legs gain strength and power.

These workouts also enable your joint movements to build very efficient fitness results.
These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form.

These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will be able to learn more about defense mechanism skills, which you may use in case of unwanted instances. You will also feel the satisfaction when you punch or kick. Relaxation and self-motivation is also developed.

You will feel a sigh of relief and feel that you are released from stressed. It also helps you to get rid of that anger that is inside of you. Once these things are releases, you may feel lightness into your body and peace of mind as well.

Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout on your desired pace and body condition. Boxing classes let you to push yourself to the limit as long as you are safe and well conditioned.

Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of these boxing training programs.

All About Vitamin A

2012-05-19T17:04:00.000-07:00

Vitamin A was first discovered back in 1912, by a Polish biochemist named Casimir Funk. He came up with the word vitamine, which was later given the name vitamin. Funk was the first to discover vitamins as we know them today, although vitamin A was actually the first one discovered, hence the letter “A” in the title of the vitamin.

You can find vitamin A in natural foods such as oranges and yellow fruits. It can also be found in vegetables as well, such as spinach and fats. When found in vegetables, vitamin A is water soluble, coming in the form of beta carotene. The beta carotene form of vitamin A can be eliminated from your body through natural processes, making it an excellent way to get vitamin A.

Vitamin A is required by the body on an every day basis to maintain healthy skin and keep your eyesight on track. There are many people who say that carrots provide enough vitamin A to prevent you from getting night blindness. The fact is, ancient Egyptian doctors prescribed liver in their time, which they said contained enough vitamin A to combat night blindness. Vitamin A is also known as an antioxidant, which makes it ideal to prevent cancer and anti aging. Along with these benefits, it also helps with your immune system as well.

To get the proper absorption of vitamin A, you’ll need to consume fat. Those of you who happen to be on a low fat or restricted diet, simply may not be getting the right amounts of vitamin A from your supplements that you may think. To get the proper absorption of vitamin A in your diet, you’ll need to consume a high enough level of protein. Protein combines with vitamin A to make it stronger, and help it move through your body.

On a normal day, you should be consuming around 5,000 international units (IU) of vitamin A. Depending on your health and your age, you may need to consume more or less. The safest form of vitamin A is beta carotene as mentioned above, and it can be taken in much larger doses. No matter what age you may be, you can feel safe to consume high amounts of vitamin A in the form of beta carotene.

If you don’t consume enough vitamin A in your diet, you’ll end up with a deficiency. A deficiency is never a good thing, as it normally results in skin problems, increased infections, and even night blindness as well. A prolonged deficiency in vitamin A can put you at a risk for cancer as well, and you’ll also miss out on any effects of anti aging that the vitamin might have. Although you should begin taking it immediately if you have a deficiency, the effects wouldn’t be the same as they would be if you stayed up to date with the right amount on a daily basis.

On the other hand, if you are getting too much vitamin A, you’ll put yourself at risk for pain in your joints, abdomen, and your bones. Even though too much or not enough can cause you serious side effects, you should always get the right amount in your diet. Vitamin A is very important, and should always be included in your diet. You can find it in many foods, or take supplements that include the well needed vitamin. If you are going to take supplements, you should make sure that they provide the right amounts - with no side effects.

Diet Pills versus Metabolism

2012-05-17T15:46:00.001-07:00

Too lazy to sweat out and do some exercises? If not lazy, do you think it would be more convenient to take or swallow diet pills than boost your metabolism and do things the natural way?

Diet pills therapy is a choice for individuals who don’t want to spend most of their time and effort doing exercise and it is also a current-day approach to get rid of gaining weight by making you lose your appetite. For some pill users, they are not allowed to eat oily food and junk food as well as fast food.

In dieting, setting your goals is very important. Like if you want to get a slimmer figure, you could find a product or method of your choice. Just feel free and not worry about what others testify because not at all times that what works best for them would also work best for you. It is case-to-case basis. The market offers different diet pills and they are really making it big since many wanted to have the fast and convenient way of toning your body down.

There is however a risk for diet pills, never overdose it because it could give out fatal results. Make sure that you are safety while taking it. It is good to be healthy and sexy by pills but the feeling of satisfaction and real health differs. We could see the good points provided by diet pills but some are really negative points to know- for one’s safety.

There are pills which are habit forming and this is alarming. One could become dependent in the long run. Just like any other medical concerns, talking to your doctor would be a great help. It is for your safety.

Taking diet pills may also slow down metabolism. Instead of getting well your body would stop your appetite causing you not to eat that well, Losing weight is good but risking health is not.

To have a safer use of diet pills, seek a physician’s advice. We just want to inform you that boosting your metabolism and trying on the best method to lose weight comes naturally from one best time: YOU.

The Healthiest Foods You Can Get

2012-04-01T13:22:00.004-07:00

The following is a list of the healthiest foods that you can get. This will help you get an idea as to what foods are the best for your body.

Fruits

Apricots
Apricots contain Beta-carotene which helps to prevent radical damage and also helps to protect the eyes. A single apricot contains 17 calories, 0 fat, and one gram of fiber. You can eat them dried or soft.

Mango
A medium sized mango packs 57 MG of vitamin C, which is nearly your entire daily dose. This antioxidant will help prevent arthritis and also boost your immune system.

Cantaloupe
Cantaloupes contain 117 GG of vitamin C, which is almost twice the recommended dose. Half a melon contains 853 MG of potassium, which is nearly twice as much as a banana, which helps to lower blood pressure. Half a melon contains 97 calories, 1 gram of fat, and 2 grams of fiber.

Tomato
A tomato can help cut the risk of bladder, stomach, and colon cancers in half if you eat one daily. A tomaton contains 26 calories, 0 fat, and only 1 gram of fiber.

Vegetables

Onions
An onion can help to protect against cancer. A cup of onions offers 61 calories, 0 fat, and 3 grams of fiber.

Broccoli
Broccoli can help protect against breast cancer, and it also contains a lot of vitamin C and beta- carotene. One cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.

Spinach
Spinach contains carotenoids that can help fend off macular degeneration, which is a major cause of blindness in older people. One cup contains 7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

Peanuts
Peanuts and other nuts can lower your risk of heart disease by 20 percent. One ounce contains 166 calories, 14 grams of fat, and over 2 grams of fiber.

Pinto beans
A half cut of pinto beans offers more than 25 percent of your daily folate requirement, which protects you against heart disease. Half a cup contains 103 calories, 1 gram of fat, and 6 grams of fiber.

Skim milk
Skim milk offers vitamin B2, which is important for good vision and along with Vitamin A could improve allergies. You also get calcium and vitamin D as well. One cup contains 86 calories, o fat, and 0 fiber.

Seafood

Salmon
All cold water fish such as salmon, mackerel, and tuna are excellent sources of omega 3 fatty acids, which help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber.

Crab
Crab is a great source of vitamin B12 and immunity boosting zinc. A 3 ounce serving of crab offers 84 calories, 1 gram of fat, and 0 fiber.

Lose Fat & Gain Muscle Naturally

2012-01-19T06:45:00.001-08:00

Almost every athlete, weekend warrior, or gym regular wants to build bigger muscles while losing body fat at the same time. This can be a challenging task because the “traditionalists” will tell you that one must sacrifice either definition or gains in muscle.

While it’s easier to focus on one or the other there are a few tricks you can use that will have you on the right track in no time.

First things first… The “Traditional Approach”

To gain muscle a person has to consume more food, protein, carbs, fats, nutrients, and vitamins than they need to get bigger and less overall calories if they wish to get leaner.
This of course is the main reason bodybuilders tend to "Bulk Up" in the off-season.

This means the individual will eat loads of calories in the hopes of gaining more muscle mass. The extra muscle gain is achievable but the individual also will experience a significant gain of fat in the process, oftentimes more than the muscle gains.

After the "Bulking Up" period the individual will usually want to "rip up" for summer or for a contest. Then they usually have to subject themselves to a rigorous training and restrictive diet for 3-6 months to get they’re body fat levels where the muscles are clearly defined.

The continual up and down Yo-Yo in weight gain plays havoc with the physical body not too mention the psyche of the individual. This generally accepted practice in bodybuilding has also led to the widespread use of drugs used by many athletes to bulk up or to get ripped.

Bodybuilding Traditionalists “Dirty Secret”

The Truth of the matter is the editors and writers for the big magazines won’t tell you is the widespread use of performance enhancing drugs by the top amateur and professional athletes who use an array of pharmaceuticals to build and maintain their muscles while dieting.

It’s Dirty Secrets like this that lead the unsuspecting population to question why their programs don’t work, or why they are not so “genetically gifted”. Traditional methods have created a tradition of drugs going all the way back into the 50’s. The problem has gotten worse not better.

Bottom line these drugs are dangerous have consequences, and can leave you and your body in a lot further away from your goals in the long run. Stay away from them!

Unfortunately, the pressure to be in shape and to become the next Ronnie Coleman has trickled down even to the “regular Joe” in the gym who wants to look good in a pair of Calvin Klein’s, and now you have guys and girls walking into gyms for the first time asking what the “should be on.”

This abuse of drugs has led to the overall dysfunction of the bodybuilding community on multiple levels mentally, physically and psychologically. What’s weird is the “Drug Program” today is so commonplace it has become “traditional thinking” as opposed to natural bodybuilding principles which are: good healthy food, rigorous training of the mind and body, and an overall expression of health and vitality.

It’s time for a new way because the old mentality of traditional bodybuilding is over.

Gimme A Break From Tradition Thinking!

Fortunately, there is a better way to gain muscle and to lose body fat at the same time. It's called the "Cycle Diet" and it is fast becoming the most popular way to stay lean year round while continually gaining muscle. Let's examine first how the cycle diet works and then how you can incorporate it into your training routine.

Every bodybuilder who maintains there body fat levels below 7 percent knows as soon as they start eating the first few days of high calories their body explodes with new growth before any body fat gains occur.

The reason for this is the body is in a super-compensation state and initially stores the extra calories as glycogen in organs such as the liver as well as intramuscularly. Fats are also stored intramuscularly as well as protein is utilized for the growth and repair of muscles.

This super-compensation state only lasts for maybe 24 hours before the body starts to shuttle the extra calories into fat cells. But before that occurs there is a window of explosive growth available waiting to be tapped into and here is how you can do it.

Bodybuilding Legend Scott Abel Cracks The Code

The entire process was initially developed and coined the Cycle Diet by legendary trainer Scott Abel. I believe that anyone interested in the deeper metabolic science behind the diet order one of Scott’s DVD’s as it’s well worth the money. Scott’s a brilliant innovator that has contributed more to the science of bodybuilding than any other person in the last 50 years and he has had a profound influence on my own training.

I have created a variation of Scott's Cycle Diet geared specifically for natural trainees. While I feel Scott’s breakthrough and the science behind it is sheer brilliance his protocol does have some challenges for natural athletes as well as for individuals who may be enzyme deficient already.

I strongly recommend picking up a copy of enzyme pioneer Dr. Howell and his book “Enzyme Nutrition” for details on how rampant enzyme deficiency is in the population at large.

The 2 Main Challenges Of The Traditional Cycle Diet

The first problem is Metabolic Damage from Enzyme deficiency. While the cycle diet works for months even years there is an ‘unseen cost”. Over the long haul the Enzymatic cost of eating so much enzyme deficient foods and the potential damage and loss of metabolic enzymes. This can lead to training lethargy, poor recovery, early aging, and injuries.

The second cost is the long-term effects of this type of eating stress on the digestive tract, which can lead to thick deposits of mucoid plaque. This plaque is a breading ground for unhealthy bacteria to proliferate, which generate toxins that can lead to major health complications down the road.

This protocol allows you to build muscle while losing body fat as well as keeping your body free of toxic buildup.

Here is how it works.

First, you need to get your body fat levels below 7 percent for the maximum benefit of the protocol. The cool thing is once you get down to this level you can maintain this body fat level year round. If you are unsure how to get ripped you will want to follow one of my cutting up training and dietary protocols. It usually takes between 12-20 weeks to hit single digits for anyone under 30 percent body fat. I use the percentage a week method to determine how long it will take you to get in the single digit zone.

Second you need to be training a minimum of 5 days per week. In other words you need to be an intermediate or advanced trainee capable of handling significant volume and intensity in your training.

Third you need to keep your calorie intake about 500-1000 calories below expenditure daily. If you are following one of my five-day training programs simply multiply your Lean Body Mass (LBM) by 12. Whatever the total is, use that number as you’re starting caloric intake.

Of course this should be divided up into 5 meals of the right combinations of protein, carbs, fats and nutrients. For more information see my article on “Getting Ripped Without Getting Ripped Off”

I also suggest that you follow a 5 day Body Part per day program such as the one's on my website. Once you have your workout program and your dietary intake down you are ready to go for the Ultimate Natural Training Cycle. Virtually anyone who follows the system will be as ripped as they want to be in less than 6 months but before we get ahead of ourselves we must first begin by…

“Priming The Pump”

Now for the first 3 days of your training you will keep your caloric intake in the calculated range all on training days. On your first rest day, which usually will occur on the 4th day you will perform one of the juice fasts I recommend for the whole day.

Consume as much juice as you like on the fast day and be sure to take some fiber to help remove accumulated mucoid plaque in the digestive tract. There are many herbs that can aid in the process as well which we outline at the freaky insider forums. I call this cleaning out the intestinal tract “Priming the Pump”.

Keep in mind that only natural juices, preferably organic are used on the juice fast day free of sugars, additives, preservatives, sweeteners or anything else. I recommend the Jack Lalanne power juicer to make your own fresh super juices. Intermediate and advanced athletes may wish to use one of my more aggressive cleansing fasts for even better results.

On the 5th and 6th days of the week you will resume your training and diet schedule, with the concurrent calorie deficit. This is really important as maintaining a strict control over calorie totals on the training days is essential to make the program work. That means no cheats, treats, or deviations from your diet.

On the 7th day, which should be an off day from training as well, "EAT WHATEVER YOU WANT".

Is This 7th Heaven?

That's right all the things that you would like load up on them. It's a good idea to schedule social occasions or interactions on that day, so you can eat Grandma's apple pie, or have some pizza and ice cream with the guys during the big game. It’s best to schedule the High Calorie day on a rest day and be sure to consume as many calories as you can.

Keep in mind that you start in the morning of your rest day and you stop in the evening. So you keep the time frame down to about 18 hours, as this will ensure no fat will be gained.

It is a good idea to start with fats in the morning first so that you don't experience too much digestive discomfort. It's also a good idea to double or triple your enzyme intake for the high calorie day as well as on the juice fast day for maximum absorption of nutrients.

For the finer details on training, diets etc be sure to check out my free newsletter at my website.

Why The Cycle Diet Works

The Cycle diet works because of the 3 basic reasons:

1)Short time frame of high calorie consumption
2)The initial caloric deficient state sets up a super compensation state
3)A rigorous training schedule which creates stimulus for fat loss and muscle gain

The bottom line is once you get the protocol down to suit your own metabolism it's pretty much impossible for your body to add body fat.

The cascade of anabolic hormones during the brief high calorie intake will be used to fill up energy stores and build more muscle. This is the ideal condition for growth of muscle tissues to occur. Many athletes are shocked by the giant leaps in muscle size, leanness, and muscularity that occur while on the cycle diet for a few months.

Fine Tuning The Process

You will need to fine-tune the process over time but it's pretty simple once you get the routine down. Best of all you don't have to restrict calories for long periods of time. Once every week you get a break and the juice fast day helps clear out any plaque built up form the high calorie day.

Most athletes find the cycle diet much easier and more a more fun way to stay in shape all year. What’s even better that Natural Athletes everywhere can build can build mass while staying lean year round and stay healthy. No harmful chemicals or drugs needed.

Who said you can't have your cake and eat it too!

How And Why Should I Gain Muscle?

2012-01-02T21:30:00.001-08:00

Muscle is an amazing tissue of the body. It is the very part of our body that gives us the control that we want and need in life. The mind is a useless thing often if it doesn’t have muscle to put thought into action. It is also a major part of our body’s defense mechanism. It protects things structurally (joints, bones, etc.) and metabolically, and physically whether by means of escape or defense from the dangers both human and non that we encounter. I want to talk more specifically about these things that I have mentioned in order to help you to understand that it is good to gain muscle.

Protection is the first area to mention when discussing why you should gain muscle and is true in so many different ways. Muscles are major protectors of the joints and bones in our body. Strong muscles that span joints serve as braces for the forces that would otherwise separate and render these joints useless. The same goes for muscles that support long bones. If we didn’t have muscles that were able to absorb the impact of forces that we experience every day than we would always be dealing with fractures and immobility. In fact the activities that promote muscle building are the very same activities that increase bone mineral density, which is especially important for women later in life after menopause. Muscles also help us to maintain our balance protecting us from falls. Muscle tissue is also huge regulator when it comes to blood pressure, and thus has indirect protection of many different major organs including the heart, brain, kidneys, and eyes.

Metabolically muscle is very important in maintaining a healthy weight and absorbing the harmful effect of the typical American diet. This is not to say that if you work out and gain muscle that you are automatically at a healthy weight and can eat whatever you want. But it does mean that those people who spend good amounts of time every week doing weight bearing exercises are less prone to things like diabetes, hypertension, cancer, heart disease, and atherosclerosis—all things that come with obesity—because muscle is a very good metabolizer of the extra fuel (glucose and fat) that we have every day in the typical “unhealthy diet.”

Lastly for this article I want to talk to you about the importance of doing things that only having strong muscle will allow you to do. I am talking especially about your mental health here. Basically if you aren’t strong than you likely aren’t active (they go hand in hand) and if you aren’t active than you are so much more prone to things like inactivity and depression its not funny. So take my advice and start lifting weights to gain muscle which is one of the most precious commodities that you have on your body.

Benefits Of Weight Training

2011-12-16T03:19:00.001-08:00

Weight training isn’t just for Arnold Schwarzenegger and Sylvester Stallone anymore. It’s really a system of exercise and health benefits that are available to everyone. If you go to a local gym and observe, you can find everyone from teenagers to great-grandmas exercising and strength training.

Weight training doesn’t mean just using barbells – it involves much more than that and is most often combined with aerobic activity during the “circuit.”

The natural benefits of weight training include:

- Slowing down bone loss
- Making your bones stronger
- Toning and firm up your body
- Increasing your muscle strength

Most people will tell you that strength training and using weights makes them more energized and happier, along with reducing stress. It’s amazing how much better you’ll feel when working out after a hard day at the office! The endorphins your body creates in response to exercise like this is very much “addictive,” and you’ll find that beyond being less-stressed, you’ll actually “crave” your workouts and look forward to them!

One of the benefits I have personally found in strength training is that it’s made my back stronger. Prior to beginning my workout, if I had to lift a lot of boxes or move heavy things, I really felt it the rest of the day, and sometimes the rest of the week. However after just a month of weight training, I found that I didn’t need to take an anti-inflammatory medication every time I moved some boxes around.

Of course, all professionals will tell you to consult a doctor before beginning your workout habit; you’ll want to make sure that there are no impediments to beginning this new part of your daily routine. Most doctors will tell you to use caution and listen to the trainers, but nearly none will eliminate exercise altogether for their patients—there are simply too many benefits from the exertion.

If you go to a chiropractor, ask him or her how strength training and weight lifting can help you and what specific exercises would benefit your back and joints. Again, s/he will probably have some specific suggestions for your body and spinal ‘issues,’ but generally, a chiropractor will tell you that strengthening back and abdominal muscles will benefit you greatly.

If you do find that you ‘overdo it’ initially, scale it back just a bit until you’re ready to move on. You can use cold and heat to minister to the aching muscle(s), and take an anti-inflammatory agent to help in the recovery. But if you do ache a bit, don’t take it as your body’s way of saying that you ‘shouldn’t workout.’ What your body is telling you is that you haven’t worked out enough and that it’s not used to the exertion!

If you plan your workout well, you will find that weight training machines can be a great part of your exercise plan and your health will improve greatly in very short order.

Eating For A Healthy Heart

2011-12-09T19:20:00.001-08:00

Bad cholesterol or a bad diet is something we all experience at some point in time. It's impossible to eat healthy our whole lives, even though we may try hard to do it. Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.

Your heart and food

We know these things for sure - a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.

To help prevent heart disease and improve your health, put the tips below to good use.

Eat plenty of fish

Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level.

Choosing healthy fats and oils

Saturated fat will increase the risk of heart disease. It's found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein.

Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce.

Plenty of fiber

Fiber can help you control your cholesterol. You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.

Choosing carbohydrates

Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries. Eating a lot of sugar isn't good for your heart disease at all. Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make fruits and vegetables the main aspect of your diet.

Healthy cooking methods

Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn't dip your food in batter and fry it anymore. If you cook chicken, remove the skin and bake it in the oven in foil.

Instead of frying your fish you should always bake it. Steaming your vegetables can help maintain the most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings.

As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.

Detox Diet: the Key to a Healthy Lifestyle

2011-12-08T23:45:00.001-08:00

Detox, short for detoxification, is the body's natural, ongoing process of neutralizing or eliminating toxins from the body. Toxins are chemically changed into less harmful compounds and flushed out of the body through stools or urine. Detox diet is the method of taking in certain food and drinks with the end purpose of getting rid of toxins from the body for finest health.

In short, it is a diet which detoxifies the body. Detox diets may vary in forms and the substances to ingest. In most of the cases, the food selections are very strict. On the other hand, some are more lenient but then certain drugs are prescribed to assist in the detoxification.

Detoxification is good for the body if done properly and with professional guidance. It is highly recommended that a person who wishes to undertake detox diet must first consult a physician or dietician. This is because detoxification may be harmful to the body if not conducted properly. Sometimes the misuse of a detox diet may produce certain diseases or even malnutrition. But with the proper guidance, detox diet can make a body healthier and stronger.

When a body is detoxified, the toxins are removed from the body through the urine or the stools. When there are less toxins in the body, blood circulation gets better, respiration is stroger, stamina is improved, stress is decreased, and the person himself will feel better. But the most popular reason why people go for a detox diet is that it is the quickest and safest way to lose weight.

Most detox diets comprise of only fruits, vegetables, and water. Since this sort of diet is very strict, meat, dairy, alcohol, and bread are big no-nos. This allows the body to absorb less calories and carbohydrates. Detoxification also produces the effect of lessening harmful substances in the body like fat and cholesterol.

However, since a deox diet is very strict, it is highly advisable that it only be used for a short period of time. Detox diets are regularly short-term only and this sort of diet is not recommended to be done for a long period of time because it may be a cause of malnutrition. A detox diet is usually low in protein and carbohydrates. Without these, muscle growth and energy is easily diminished.

So, detox diets must only be used for a short-term basis. After following a detox diet many people report having ‘more energy and losing weight quickly’ and given that the diet is so restrictive, it is hardly surprising that you will have lost a few pounds.

However, detoxing is not a weight management solution. Following the detox program will not teach you anything about basic weight management strategies such as portion control or a healthy meal pattern. As a result most people gain weight again and feel just as sluggish as usual once they stop the diet and return to their old eating habits. The real reason that detox diets work in the short-term is because people make a special effort to change their eating habits for a few days.

It stands to reason that if you swap chips and fizzy drinks for fruit and water you will loose weight. Also, if you’re not eating lots of high fat meals, which slow your body down as it tries to digest them, you will have more energy.

Liposuction Alternatives

2011-12-07T19:40:00.001-08:00

Thinking of having liposuction done on you? The first thing that you should do is to learn everything there is to know about the procedure. Liposuction is a surgical procedure where fat is taken out by a vacuum-suction instrument. Liposuction is intended to remove excess fat from the body to add shape to it. It is not intended for weight loss. This is what individuals must understand about liposuction.

Liposuction is ideal for those who want fat removed from localized parts of their body. It may be performed on different parts of the body including the abs, thighs, hips, butts, arms back, calves, neck and even in the face. You can have liposuction performed on more than one area of your body in a single day. Apart from cosmetic uses, liposuction can also remove excess fat in the breast of men and fat tumors.

Liposuction is an effective way to remove excess fat. But because it is liposuction procedure, it is definitely not for everyone. Liposuction is definitely not for individuals who do not consider themselves as risk takers. This is because certain complications may arise during and after liposuction. Liposuction is also not for you if money for you is an issue. Keep in mind that liposuction is a very expensive procedure.

Liposuction is also not advisable for individuals trying to lose weight. As mentioned above, liposuction is intended for spot reduction and not for overall weight reduction.

You should also avoid liposuction if you are on medication that affects the healing of wounds or ones that could counteract to the drugs used in liposuction. If your skin lacks elasticity the you should. If your skin is not elastic enough and you undertook liposuction then you might end up with baggy skin afterwards.

Liposuction can also damage and worsen skin conditions like cellulite. This is because while the fat is being suctioned, collapsed and sheared collagens are left behind. This results in scars or unsightly packets of fats leaving a marbled fat appearance. This “side effect” of liposuction ultimately disappoints patients.

What are the Alternatives to Liposuction?

Some of the effective, safer and less expensive alternatives to liposuction include a change in diet and exercise. But of course, these methods require patience. The are not for individuals who require instant gratification.

One alternative to liposuction that can achieve fast results is the mesotherapy. Unlike liposuction, mesotherapy is a noninvasive procedure wherein a spectrum of cosmetic medicine applications are used to shape the body, treat cellulite, and even rejuvenate the skin. In mesotherapy, multiple small injections are made into the skin in a medically determined pattern to raget fat tissues.

Unlike liposuction, mesotherapy actually rejuvenates the skin by supporting the growth of new skin cells, smoothing out uneven skin lines especially in hips, butts, thighs and saddlebags areas. Patients who have undergone mesotheraphy noticed how refined their skin became after.

Mesotherapy is a procedure for targeted fat reduction. It is very effective in shaping the body particularly in reaching those hard to reach places and those not easily reduced through diet and exercise. The best thing about mesoteharapy is that it compliments and actually advocates long term lifestyle changes for weight loss that include lean eating and regular workouts.

So if you feel that liposuction is not for you but still want to have a firm more shapely body in not time, then mesotherapy is probably the right procedure for you.

5 Tips On Proper Fibromyalgia Diets

2011-12-06T06:39:00.001-08:00

In order to treat or completely eliminate fibromyalgia, many doctors advocate adjusting your diet for levels of energy and immune system enhancement. Though you likely suffer from a number of fibromyalgia symptoms, if proper diet eliminates or eases even one o f those symptoms then isn’t it worth your time to give it a try? To help you adjust your diet and feel better, here are 5 tips on proper fibromyalgia diets.

The first of the 5 tips on proper fibromyalgia diets is to increase the variety of foods you eat and vary the amounts and combinations. What this does is help your body to get a wider range of the vitamins and minerals you need along with fatty acids that will improve overall health. To that end, you should also try to incorporate more organic foods into your diet. The chemicals used in other vegetables can reduce their nutritional value and thus cause you to lose the vitamins and minerals that are so important to your fibromyalgia diet.

Second of the 5 tips on proper fibromyalgia diets is to change your eating patterns. Instead of eating the standard three meals a day, consider eating less more often. Try to eat a small meal as often as every three hours. This keeps your metabolism high and your energy levels with it, and you will feel more energy.

Third in the 5 tips on proper fibromyalgia diets is to be aware of what you should avoid. Stay away from fast food and junk food. In addition to that, keep caffeine, sugar, and any unnecessary drugs (like alcohol) out of your system. Many of these foods and additives will cause you to have sharp rises and falls in energy and metabolic levels. What you want when you have fibromyalgia, or even just for overall health, is to have a constant feeling of well being that comes from balanced diet.

Keep your diet balanced. Of the top 5 tips on proper fibromyalgia diets, keeping your diet balanced is probably the most important. If you try to control the balance of complex carbohydrates, essential fatty acids, lean animal protein, vegetable protein, and healthy plant fats, then you will feel better and your body will get stronger. Additionally, by doing that you are simply making the other tips easier to follow.

Finally, you want to make sure you are paying attention to food intolerances and allergic reactions. Remember that if your diet is making you feel worse, it is only going to make the fibromyalgia worse right along with it. The idea of the diet is to feel better overall, so it is important to make sure you know how certain foods make your body react.

These 5 tips on proper fibromyalgia diets will hopefully help you to deal with your condition. By understanding each of these tips, you can go a long way in feeling better just through what you eat. So sit down and come up with your fibromyalgia diet so that you can feel better and live a more normal life.

All About Diet And Nutrition

2011-10-08T16:21:00.001-07:00

With the fast-paced, technologically driven world people are now living, who would have the slightest idea that the most important rampart of normal living is being neglected?

Undeniably, because of the busy courses of people’s lives, people tend to forget some of the vital fragments in maintaining a healthy lifestyle—diet and nutrition.

THE CONVERGENCE

The terms “diet” and “nutrition” are defined into two different sentences but are greatly connected. By definition, “diet” refers to the food and liquid intake of a person while “nutrition” pertains to the science of dealing with food and nourishment. When these two are combined, an entirely new meaning can be derived. More than the issues of food and liquid intake and the science of food and nourishment, diet and nutrition can revolve around nutritional information on various dietary supplements and the benefits vitamins and minerals to a person’s body.

Making yourself familiar with latest diet and nutrition topics, trends, and tips can lead you to the renewal of your health and well being commitment inside your home. You must remember that it’s never too late to redirect your eating habits, but before you take that drastic change, learn what are the common diet and nutrition mistakes so you can avoid them.

1. Careless assumption that the food choices you have are better than they actually are. Experts say that people who are very particular about diet and nutrition have larger tendencies of thinking and believing that their food choices are healthier than they really are. Make sure that you eat whole, fresh, and unprocessed foods whenever possible.

2. Confusion over carbohydrates. Although many people say that low carb diets are effective, experts say that there are excellent carbs that make people eat less. So before you cut down on carbs totally, make sure that you have consulted your dietician if this diet will be good for you.

3. You think you’re eating too much when you’re not. Experts say that one of the most common mistakes people make is that they overestimate and underestimate the amount of food their body needs. Make sure that you monitor the portion sizes of your food.

4. Not eating enough food or not eating often. Overeating and under eating may put the person at risk because it disrupts disrupting blood sugar and insulin levels. Make sure that you eat something every three hours and don’t starve before eating the next meal.

5. Neglecting the value of regular exercise. Making exercise a regular part of your life can definitely contribute to great diet and nutrition.

6. Taking in a lot of dietary supplements. A vitamin or dietary pill is a supplement that is meant to complement a person’s diet; therefore it should not be considered as substitutes for the foods you’re supposed to be eating. Experts say that one all-purpose multivitamin a day is enough to complement the nutrients you don’t get from the foods you don’t eat.

7. Following nutrition and weight loss guidelines by the book. Since people are different, it is only natural for them to have individual needs. Although diet and nutrition plans work for the majority of people, not everything can help you improve you overall diet and nutrition.

Eating Healthy For Students

2011-09-28T08:43:00.000-07:00

For students, eating at college is an entire new ball game, with late night pizza delivery and food from buggies. Even though some of these quick and simple options taste great, they are probably not healthy for a student's body.

The food choices students make can affect whether or not they are able to remain awake during class and whether or not they will come down with mononucleosis when it hits campus. The problem is not only about eating junk food, it's more about not getting the proper proteins, carbs, vitamins, and minerals that people need.

When it comes to defending against illnesses, vitamins and minerals are very important. Just because they are important, isn't a reason for students to run out and stock up on vitamins and supplements. It's best for students to get their
nutrition from food.

You can find vitamin C in citric fruits, Vitamin A in milk and diary products, and vitamin E in nuts, whole wheat products, and even green leafy vegetables. This is the ideal way to get nutrition, as your body relies on these vitamins for many reasons.

When you eat on campus, skip on the soda's and go right to the juice machines. Explore the different entrees available and go to the salad bar where there are fresh vegetables. You can also try putting some broccoli and cauliflower in the microwave for steamed vegetables. There are always healthy cereals and plenty of fresh fruit available in dining halls as well.

Always remember that eating healthy isn't just about avoiding greasy foods. Eating healthy involves getting a balanced diet and getting the right nutrients and vitamins to keep your body in peak performance - or at least awake during your classes.

10 Fun Ways To Become More Active – Every Day

2011-09-22T22:41:00.001-07:00

You know you should be getting some sort of exercise, you know of all the health benefits that come with a more active lifestyle. You’ve tried the whole Gym thing, but it just wasn’t for you. The temptation to just sit in front of the TV, to curl up with a good book, or to spend a little extra time at your computer is just too big. Who wants to head to the gym right now anyway?

There are many other options to get more active that don’t include jogging, weight lifting or other “traditional” ways to work out. Here are a few ideas to get you moving

1) Chase your Kids around the Yard
You’d be surprised at how much of a work out you’ll get playing catch with your kids. Time will fly while you are having fun and your children will enjoy the extra time with you. Just get out there and play.

2) Turn up the Music and Dance around the Living Room
While you’re dusting, putting up dishes, straightening up the kids’ rooms, or after you’ve been sitting around for too long, just play some of your favorite upbeat music and dance around in the house. Not only will you get your heart rate up, but you’ll also have more fun doing some of those chores.

3) Plant some Flowers
When the weather is nice, just get out there and plant some flowers. Or you could start a little vegetable garden, trim some hedges, cut the grass, or plant a tree. You get the idea. Just get out there, enjoy the sunshine and fresh air, and play in the dirt. Yes, this actually counts as exercise in our book.

4) Go for a Walk with a Friend
Take a walk and invite a friend to come along. I’ve had some of the best conversations while on a walk. Getting to chat with a friend makes the time fly by and before you know it you’ve been walking for 30 minutes.

5) Listen to some Music or an Audio Book while You Walk
Again, keeping your mind on something else will make the time fly by and you’ll get some extra fun out of your walk. You may even want to consider getting an MP3 Player. You can easily add what you want to listen to and go for your walk.

6) Sign up for a Yoga or Pilates Class
Consider starting a yoga or Pilates class. Both of these workouts are pretty low impact and won’t leave you sweaty and sore (mostly). You may also enjoy meeting some new people in the class.

7) Take some Dance Lessons with your Partner
Ok, here is the tough part: Convince your partner to take some dance lessons. Dancing will give you quite the workout and it’s just plain fun and of course romantic. Think about all your options here. You can pick from anything from Ball Room Dancing, to Line Dancing, to Latin etc. Pick something that sounds fun to you and go for it. You’ll enjoy the extra one on one time with your partner as well.

8) Go for a Swim at Your Local YMCA or Aquatic Center
Swimming makes for some great exercise. It is low impact and easy on your joints. Start by swimming a few laps, or play in the pool with your kids.

9) Go for a Bike Ride
Take the entire family on a bike ride. You can ride through your neighborhood in the evenings or plan a longer trip for the weekend. Pack a picnic for extra fun and start peddling.

10) Go for a Hike
Look for some hiking trails in your area and go for a hike. This could be a fun activity for you and a friend, or take the entire family along. Start with some easy trails and work yourself up to some longer or steeper trails.

Go ahead, pick one or two of the activities and get moving. I’m sure you’ll come up with plenty of versions of your own. The most important thing is to find something you enjoy, so you’ll stick with it. Get out there and get moving today.

Bodybuilding And Overtraining

2011-09-15T23:20:00.001-07:00

One of the biggest problems a newbie bodybuilder faces is determining how much to train. When they start a bodybuilding program, after having never exercised with weights before, the body generally responds relatively fast. The new bodybuilder can see gains in muscle size and a firming of the body within the first few weeks and this encourages them to train harder.

This is where the problems start to begin. After the initial burst of muscle development, the body will begin to plateau for a while, and increasing the training will only lead to a case of over training. Over training occurs when the muscles haven't had sufficient time for recovery.

When the muscles are subject to weight training, the main process of development occurs during the recovery period when the muscle cells are rebuilt, to cope with the increased demands of the weight lifting. It is during this 'rebuilding' process that the muscles become bigger, and without sufficient recovery the muscles won't have time to rebuild the cells.

This leads to the muscle getting over worked and growth is stunted. Without the correct knowledge, the newbie bodybuilder thinks that they need to train even harder to maintain the gains that they were seeing in the initial stages of their weight lifting program. Thus begins the downward spiral of more and more over training, and the resultant lack of muscle growth and fatigue.

With correct guidance the bodybuilder will be able to see when they are getting into a state of over training and allow themself a little more time to recover. This might involve having a few days rest from exercise, or more rest days between training sessions. Alternatively, the over trained bodybuilder might need to reduce the amount of weights lifted during a training session.

Reducing the intensity of the training will help to eliminate the possibility of injury and other health related problems as the body's immune system is put under stress.

People who are just beginning bodybuilding for the first time need to be made aware of this process before they start training so they can plan their weight lifting program in such a manner that they will continue to see gains in muscle size and fitness and reduce the possibility of the plateau periods where they appear to be making little or no progress.

Bodybuilding Fitness Elementary

2011-09-15T23:00:00.001-07:00

This story deals with bodybuilding and contains all the relevant information about bodybuilding. If you are interested do read on.

Being interested in bodybuilding means that you must be eager to gain as much information on bodybuilding as possible. To make things easier for you, we have this article for you having all the relevant information on bodybuilding.

A Body to Go: bodybuilding fitness Elementary

If you were skeptical in reading this article thinking it would be the same run of the mill stuff about skeptical, you must now be confirmed that it is not the case here and that you should continue with the article.

So you want to be the next Arnold Schwarzenegger? Or perhaps you're a Lenda Murray-wanna-be? Well, good for you! So here's the thing. To get the best bodybuilding shape, you need to keep a few bodybuilding fitness pointers in mind.

Examination articles is surely a very good way of increasing ones knowledge but for that you would have to search through a lot of trash. We think that some of your needs must have been satisfied through reading this article about bodybuilding.

The principal logical movement to take for any bodybuilding fitness novice is goal-setting. Ask yourself the following questions: Why do I want to be a bodybuilder? Why do I want to have a fit body? Whatever your reason may be, whether you want to be healthy or want to look good, just make sure that you are doing this for yourself. A high percentage of bodybuilding fitness programs are successful mainly because its participants are looking to improve themselves.

You can also keep a bodybuilding fitness logbook to record your progress and the goals you have set and achieved during the program. For instance, you can place an entry in your bodybuilding fitness logbook that you want to do 10 reps today. Then later during the day, you can put in some comments on how you did, whether or not you have achieved the bodybuilding fitness goal you have set for yourself. A simple record-keeping can make a whole lot of difference for a bodybuilding success.

Below are a few more bodybuilding fitness tips to get you going:

1. To guarantee success in your bodybuilding fitness plan, make a commitment to yourself and make the effort to change your habits.
2. Accept the fact that to achieve the perfect muscled look might take a long time. Building muscles, loosing fat, reshaping your body, and learning how you respond to diets and supplements takes time. As a matter of fact, the best bodybuilding fitness plans continue on indefinitely.
3. Hold yourself up for a lot of hard work. bodybuilding fitness means going to the gym on a regular basis, adapting strenuous exercise routines, and tearing up muscles here and there as a result. But all that pain and discomfort is what makes bodybuilding fitness work for you.
4. Change your diet. To get the best results out of your bodybuilding fitness plan, you would have to eat three meals a day. Eat small but frequently. Increase your protein intake for better muscle growth and development. Drink more water to optimize muscle volume. Limit your salt intake. Take less sugar and alcohol. And most important of all, minimize fats in your diet.
5. Sleep. In bodybuilding fitness, you strain your body to the limit and your best weapon to prevent it from breaking under the tension is sleep. So sleep.
6. Never ever forget your goal in taking up bodybuilding fitness in the first place. Get that ideal muscled body you've always wanted. Don't let the hard work drag you down. Strive for success.

This article was just a means of providing you productive information about bodybuilding and we think that we have been successful in doing that.

All Calories Are Not Created Equal

2011-09-14T03:47:00.001-07:00

Eat less fat. Eat more fat. Carbs are bad. Carbs are good.

Nutrition advice changes so often, no wonder so many people are confused.

But when it comes it calories, the advice to consume fewer of them seems set in stone. After all, "a calorie is a calorie"-Right?

Wrong.

For years, we've been told that if we "eat less and exercise more," we'll lose weight. That recommendation is based on the belief that we need burn more calories than we take in. But this doesn't tell the whole story.

As it turns out, it isn't the amount of calories you consume that really affects your weight and your health. It's the type of calorie.

It's true-the calories you eat are actually absorbed at different rates. And the different amounts of fiber, carbohydrates, protein, fat, and nutrients in these calories can have very different effects on your metabolism. There's no difference between a thousand calories of kidney beans and a thousand calories of a low-fat muffin-until they're metabolized.

As you can see, food isn't just a source of energy-it's a source of operating instructions for your body.

Calories 101

So what is a calorie anyway? Simply put, a calorie is just a unit of energy. When we eat food, chemical processes that make up our metabolism break this food down and turn it into energy. Burning this energy lets us do what we need and want to do-from breathing to running a marathon.

It's like your car: You have to put fuel in it to make it run. For people, food is our fuel. Calories are what help us "run."

The Dieting Myth

Just like high quality fuel is better for your car than the cheap stuff, some calories are better for our metabolism than others. That idea flies in the face of conventional diet wisdom, but it's true-and science backs it up.

For example, recent studies show that high-carb diets can boost insulin and blood sugar levels. The result? Weight gain (not to mention high cholesterol and triglycerides). On the other hand, people who eat a healthy low-carb diet that's rich in vegetables, whole grains, beans, and lean animal protein-but consume more calories than low-fat dieters-actually lose more weight!

As you can see, the kinds of calories you consume can have a big impact on weight gain, because different foods are metabolized in different ways. Food "talks" to your genes, giving your metabolism specific instructions-whether to lose weight or gain weight, speed up or slow down the aging process, increase or decrease your cholesterol level, and produce molecules that increase or decrease your appetite.

No wonder you can feel like you're doing everything right and still not lose weight!

The Whole Truth

If you want to lose weight and be healthy, you have to send your body the right messages. That means living in harmony with your genes.

This means different things for different people. Depending on our genes, some of us may need more carbs, protein, or fat than others.

But there's one basic principle that works of everyone: Base your diet on whole, unprocessed foods. Foods that are in their natural state talk to your genes the most effectively-and were designed by nature to keep you at a healthy weight.

Big Guy, Big Girl, does it Indirectly mean Fatty

2011-09-13T22:43:00.001-07:00

If you are like me, and friends and family call big guy it usually means your are a bit overweight and indirectly means fatty. If you are sick and tired of it, it time to do something about it and prove some people you are not just a big guy but and intelligent one. Over the years being big guy has become a huge trend in sports. Multi billions of dollars spent in advertising featuring, you guessed it, big guys pitching you a new protein bar or super supplement. With all the supplementation products, and TV this for sure proves my point. If you look at an average person who is a bit overweight, he is considered the big guy of the group. Some will actually enjoy that title and some will not. Speaking from experience it is not too hot being called fatty indirectly.

Whenever you decide to take matters into actions and prove people that you can handle this whole big guy thing, you will start noticing peoples reactions immediately. Being big can mean problems though. Health problems that is. High cholesterol, Diabetes, Hypertension etc. Big guys usually encounter some of these or if not more diseases because of their size and shape. To avoid such problems, lets take are way of thinking and our outlook to life a bit differently. Start with eating better foods. Preferably greens and solid complex carbohydrates like; yams, sweet potatoes, grains etc. Greens will help you balance your PH acidic levels in your body, which will improve your health significantly and you will almost immediately notice your results.

Having a balanced Ph level means improving your health immediately. Ph of 7 or above means your blood is not as acidic therefore more healthy cells are produced and distributed to your organs. It has been known that controlling your body's alkalinity will give longevity and healthy organs.

Don't put the down the ever popular protein. Protein is the fuel to muscle gain and recovery. Although powders and pills are not necessary it may help speed the process. Increase your protein intake to about 1 gram per 1 pound of your weight. If you weight 185 lbs, then about 30 grams of protein in the spread of 6 meals for optimum metabolic boost. Protein may be underestimated now days because of its high impact from the media. But never abandon it. Best natural protein resources are from birds; chicken, turkey, fish; tuna, yellow fin, catfish etc. Stay away from red meat if possible, but if you still want red meat leaner cuts are very effective also.

If you stay consistent with these tips, you will gain muscle and eliminate extra weight you may be carrying. It is not easy to get started but once you start, like any habit you will create a life changing routines forever and disease will not face you. Do it for yourself, improve your well being and instead of being called a big guy you can be call a dude or girl with solid ripped abs.

Beat Bad Eating Habits

2011-09-13T21:08:00.001-07:00

The first step is to brace yourself for the challenge; it goes without saying that bad habits are hard go break. When you’re trying to eliminate something that has become a part of your life, you’re bound to encounter resistance, and see your willpower seriously tested. You’re in for a marathon—one in which that old addiction will tempt you at every step, trying to lure you back into that old vicious circle.

Slow down. People who eat faster consume more calories because their brain doesn't have the chance to recognize that the stomach is full. Instead of choosing finger foods that can be eaten quickly, always eat food from a plate with utensils. Salad is an excellent choice since the bulk of it fills you without ramping up the calories or clogging your arteries. Drink water throughout your meal.

Bad eating habits can ruin your life. They can turn you into a wild man at the table, force you to lose control, and influence you to make poor and unhealthy food choices that will eventually make you overweight and obese.

By torturing yourself too much, I just worry that you will eventually give up in all these funny tools and use both of your hands to eat instead! So, whether diet fork, diet spoon, chopsticks or teaspoon, at the end of the day, it is the will power that makes the difference when come to diet control.

Remove temptations. Keep food out of sight and store a minimum amount of food in kitchen cabinets and in the pantry. Never store your favorite foods. Keep on hand only those foods that require preparation before they can be eaten.

Do a little, not a lot. By cutting 500 calories per day for a week, you will have lost 3,500 calories, one pound a week—a nice, natural weight loss that won't freak out your metabolism. A good, brisk walk each day can cut out 250 calories, and skipping dessert (but not breakfast) can do the rest. Go slow and gentle: don't try to lose a lot of weight at once. Experiment with what you're willing to let go of: the Grande latte you usually enjoy at 10 AM; the buttery movie popcorn that's become a nightly habit. Target foods you don't especially love and stop eating them.

Rate your hunger. Ask yourself, "how hungry am I on a scale of 0 to 10?" 0 means you're starving—woe to anyone who gets between you and the fridge! 10 means you're so stuffed you can't eat another bite—you might explode! Eat when your hunger falls somewhere between 4 and 8; but stop eating when you feel you've reached 7 or 8.

Planning your food a day in advance ensures that when that emotion or a challenging time of day hits, you are not tempted by incompatible foods as you try to combat old habits. Plan your meals and ensure you have your trigger times well covered and plenty of food and/ or options all day long so that you no longer have to resist all those choices. When you do this, the old emotions and trigger times of day will still happen, the difference is you made the choice about your food intake yesterday when your emotions did not have a grip on you.

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THE SHOCKING WAYS THAT TIGHT HIPS ARE HOLDING YOU BACK… THAT YOU WON’T BELIEVE

Here's the truth: Most people don’t realize the cause of their problems is tight hip flexors.

If any of these sound familiar to you, don't worry because you're not alone.

Tight hip flexors affect nearly everybody, but few realize the impact on your whole body.Again, everything flows through the hips.Think of the hips as a barometer. The health and flexibility of your hip muscles are an indicator of the strength and health of our whole body.

AND AT THE VERY HEART OF THIS IS THE "HIDDEN" MOST POWERFUL SURVIVAL MUSCLE. WHEN THIS MUSCLE IS HEALTHY, WE ARE HEALTHY.

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Beat Bad Eating Habits

Tight hip flexors affect nearly everybody, but few realize the impact on your whole body.

Again, everything flows through the hips.

Think of the hips as a barometer. The health and flexibility of your hip muscles are an indicator of the strength and health of our whole body.