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Long Arm Crunch And Reverse Crunch For Strengthening Abs

noreply@blogger.com (Heidi Kiewitt) — Sun, 23 Oct 2011 17:14:00 +0000

Long Arm Crunch And Reverse Crunch For Strengthening Abs

Most people instead of buying expensive equipment for exercise prefer to do exercises that can be done at home without paying a lot of money and which are easy.

Many exercise routines can be followed to fulfill this purpose.

The long arm crunch is considered a very good and effective exercise when it comes to the building of abs muscle. It is almost the same as regular floor crunch exercise with the addition of straightening the arms behind your back.

The addition of the arms being straight behind your back makes the exercise a little more challenging and difficult. This shift in position also promotes the stress on the upper part of the abdomen and not just the lower abdomen and the waist.

While this exercise does focus on one major part, all the exercises that you adapt in one way or another do work the whole rectus abdominis muscles.

The procedure to follow for doing this exercise is to lie on an exercise mat.
Then extend both your arms behind your back and clamp the hands together.
Let the arms touch your ears. Contract the abdominal muscles and try lifting the shoulders from the floor. Keep your arms in a straightened position and be careful as not to strain your neck or it would get painful.

In case you feel some pain in the neck, let your neck rest on one arm while keeping the other arm in a straightened position.

Repeat the steps 12 times in sets of 3.

The reverse crunch is another very useful exercise that can be done to strengthen your ab muscles and work on your rectus abdominis muscles.
This exercise focuses more on the lower abs even though the whole muscle is being worked at.

To perform this exercise, lie on the floor.

You then have the option of either placing the hands beside you or at the back of your head.
Bring the knees closer to the chest with the feet crossed over each other.
Contract the abs to twist the hips from the floor, while taking the legs towards the top.
Repeat the steps at least 12 times and pull at least 3 sets.

Authored by Jane Davis via the Shaun T Insanity Workout place. To pick up Shaun T's Brand new home videos simply click get intensity workout .
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Exercises To Prevent Neck And Back Pain

noreply@blogger.com (Heidi Kiewitt) — Thu, 15 Sep 2011 20:09:00 +0000

Exercises to prevent neck and back pain

With growing age the body start going through a lot of changes and there are a lot of issues that we need to start dealing with at one point or another. One of these issues is pain in the neck and at the back.

The most probable reason for such pains is an immobile life. If you spend most of your time sitting in your office and working or if you don’t very often get off your couch you will definitely fall prey to such conditions.

If you want to prevent your chances of ever coming across a back or neck pain, you should at least take out a few minutes from your daily physical schedule to do some kind of fitness exercise. If that is not possible at least try to take up some physical activity during the day which can involuntary make you do some exercise as well.

People especially women, who feel trouble in straightening their bodies in the morning after waking up or who find it hard to change their clothes should get themselves a toning machine.

After finishing their daily work routine and finishing up all the chores, whether they feel some back pain or not should always take a few minutes and straighten out their body through this toning workout machine.

People always think that by this it is meant to take up some kind of body building routine or something of the kind. A toning workout which is actually performed just a few times in a weak actually trains your body for stressful situations and prevents it from taking any kind of strain.

You can prevent your neck and back pains by home workout machines by training your body to be strong and endure hard endeavors. Apart from this it also keeps your body in shape and helps you in living a healthy life.

Penned by Ramon Martin via P90X shop. To make sure you get hold of Tony Horton's Most modern home workout sessions click through p90x .

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24 Hours Home Fitness Gym

noreply@blogger.com (Heidi Kiewitt) — Sun, 17 Jul 2011 20:57:00 +0000

24 Hours Home Fitness Gym

One of the many reasons why you see people fit and living their lives happily is not only because they keep a balanced and healthy diet but also they maintain regular exercise.

But many people face problems keeping up with a regular exercise routine because they cannot take out the time required.

Sometimes even the twenty four hours are not enough to fulfill all your daily chores let alone add a hectic exercise routine. That is why many people are unable to make exercise as part of their daily routine.

The best option for such people is to use a 24 hour home fitness gym.

It is ideal for people who a have a busy life style and cannot take out the time to do their regular exercises.
There are a lot of benefits with the twenty four hour home fitness gym. The most important of all is that it will get you involved in a regular exercise routine in no time.

A 24 hour fitness gym will allow you to use the facilities of the gym whenever you want them and whenever you have the time and feel comfortable with.

It does not matter if it is in the middle of the night or early in the morning.
When you use the gym it will not be as crowded as your regular fitness gym and you can enjoy all your workouts in your own privacy without having to fear other people eyeballing you. This type of gym is also a lot cheaper.

This gym provides you with the flexibility of time. Which means that you do not have to worry about time or other people and do not need to rush with all your exercise routines. You can go along with the pace you feel comfortable with and do not need to worry about other people. This kind of gym makes your exercise more fun and hence easier to do.

Crafted by Suzanne Davis via P90X Workout store. For you to get Tony Horton's Most up-to-date home workout sessions take a look at p90x exercise program .

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Female Bodybuilding

noreply@blogger.com (Heidi Kiewitt) — Mon, 13 Jun 2011 19:34:00 +0000

Female Bodybuilding

Bodybuilding has been a popular obsession with a lot of people since ages.

People from all over the world want to have bodies which they can show off.

They want to have strong muscles and lean bodies with which they can roam around and feel the confidence that comes with having an excellent body.

They want to make sure that when they walk on the street, heads need to be turned, eyes need to be focused on them and people should stare with amazement and want to have bodies like them.

Recently this obsession has been transferred to women as well. Female bodybuilding has become a very competitive sport which the women participating in it take very seriously.

Not all women who do bodybuilding have to take it up as a sport but many do.

When it all started in the 70s, bodybuilding was almost in parallel to bikini contests. The women who participated were not expected to be muscular and have properly toned bodies.

But when the 80s came, this sport became very serious. The judgment for the winners would be on the level of muscularity that they possessed in the same manner as male bodybuilding competitions were being judged.

Women who were serious about these sports started concentrating on making their bodies more and more muscular. It did not take long when many major brands got involved in the competitions and took it up to a whole new level.

Many important TV channels got interested and would show life shows of the competitions which was a great step towards improvement because before this the programs would come up on television after months of when the event actually took place.

Female bodybuilding is still not as popular as it should be and still the participants don’t make as much money as they should be making.

But this should not be taken as a discouraging as female bodybuilding will only gain popularity.

Authored by Gregory Miller with P90X place. To be able to pick up Tony Horton's Up to date routine please click p90x workout routine .

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Exercise Ball And Leg Crunches For Abs

noreply@blogger.com (Heidi Kiewitt) — Sun, 15 May 2011 12:00:00 +0000

Exercise Ball And Leg Crunches For Abs

There are many very effective exercises for strengthening of ab muscles and giving them the shapes and cuts every one desire.

One of the many effective exercises is using the exercise ball.

It is an excellent device which is very useful in strengthening the ab muscles and for getting those six packs you always wanted.
It is even more productive than lying on the floor and doing crunches.

The reason for this being that in crunches your legs are also doing some of the work. With using an exercise ball the ab muscles are doing most of the work and hence have a better effect.

Start with lying on the ball.
Adjust the ball so that it is under your back.
After this you have two options.
You can either cross your arms over your chest or tie them behind your head.
Whichever is more comfortable for you?
Shrink your abs and using the force of abdominal muscles, try to lift your upper body from the ball.
Make sure you prevent the ball from rolling. Then go back down stretching your ab muscles.
Repeat this motion 12 times and pull at least 3 sets.

Another very famous technique for abs is the vertical leg crunch. It is very effective for strengthening the rectus abdominis and curving of the abs.

Start with lying flat on the floor.
You have the option of locking your hands behind your head or putting them beside your body on the floor to give you support.
Straighten out your legs up in 90 degrees to the floor.
Cross your knees.
Then contract your abs and the lift your shoulders from the floor as if trying to join your chest with your feet. Keeping the legs in the upright position, try to narrow the distance between your belly button and your spine. Repeat the process 16 times. Make sure to pull at least 3 sets of the exercise.

Published by Bonnie Jones with Insanity Workout shop. To help you snap up Shaun T's Latest workout videos click insanity by shaun t .

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Keep lost weight off for ever

noreply@blogger.com (Heidi Kiewitt) — Sun, 03 Apr 2011 10:51:00 +0000

Keep lost weight off for ever

There are many people who lose weight and then actually maintain that weight.

People have lost as much as thirty pounds and have managed to keep it that way for a long time.
There are actually many established records and studies which show that this is true and very much possible.
But this is not possible without hard work and a lot of perseverance.

People who lose weight and maintain it tend to through many hardships and have to make many readjustments in their lives.

First and foremost they must limit their daily calorie intake to almost fourteen hundred. If you take any more than this you are bound to regain weight as then you will be having an intake of more calories than you lose daily on average.

You must regulate your fat intake.
Any more than twenty four percent of your total calorie intake and your diet was for nothing.

It is very important to start your day with breakfast.
This will help you in eating less throughout the rest of the day and will help you in maintaining your calorie intake to the required level.

You must never concentrate on eating just one type of food and make a routine out of it.
Bring versatility in your food habits. Try to have different types of food.

Make exercise as part of your daily routine.

If you exercise daily, not only will it help you in maintaining your weight to an ideal one, it will also have very positive effects on your health. Exercise starts cardio vascular activities in your body which is a great way to burn fat.

Another very good and helpful practice in this regard is to maintain a food diary. It will help you keep a record of all the food that you have taken daily and will help you in counting your calorie intake.
Always make it a habit to check your weight on a regular basis and make sure you have not deviated from your course.

Authored by Bill Scott from Insanity Workout store. To help obtain Shaun T's Best and newest videos simply click Insanity Workout .

Overview Of Bodybuilding Equipment

noreply@blogger.com (Heidi Kiewitt) — Fri, 11 Feb 2011 21:33:00 +0000

Most of the people in today’s world are very conscious about their looks and their bodies.

They go to great lengths to achieve a body which is fit and healthy at the same time.

They take up diets, follow medical options available, use herbs and even use lotions which claim to be for slimming to the body. But nothing can be compared to doing exercise to keep your body fit and in an inspiring condition.

Exercise helps in shedding off all the extra fat that has been accumulated in the body and get leaner stronger muscles.

Exercise also helps in obtaining a very well shaped body.

There is also no need to spend large amounts of money on diet pills and stupid medical procedures when one can get far better results from natural exercises.

Exercises are of many kinds.

Bodybuilding is an important exercise routine people follow to stay fit and in shape. To help in bodybuilding practices there are many machines available.

These machines help in focusing the workout on a couple of muscles and provide help with calculated and scientific precision. As all of you who have been to the gym would have noticed that there is one machine which is only for leg muscles, another to work on your abs, the next one to strengthen arms and so on.

Recent advancements have greatly reduced the sizes of body building equipment. If initially a machine for a particular muscle exercise would come in large sizes, it has now been reduced to a very small and compact size.

Also there have been great advancements in exercises and now one machine can be used for multiple exercises and multiple muscles of the body.

But it is very important to buy machines that are of good quality because bad qualities can have very bad effects on the body and may even cause serious damage to the muscles.

Written by Peter Garcia from the p90x exercie program retailer.
To make sure you seize Tony Horton's Up to date workouts then click p90x workout .

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Getting a Good Upper Body Workout

noreply@blogger.com (Heidi Kiewitt) — Sun, 19 Dec 2010 10:24:00 +0000

Getting a Good Upper Body Workout

When it comes to working out, we need to make sure that we are getting a total body workout, and this means doing the right exercises for an upper body workout as well.

Upper body workouts are important, not only to keep you looking firm and toned, but to also maintain strength in your back and arms.

It is very important to do certain exercises each time you work out, and because the muscles do tend to get lazy, it is a good idea to change the exercises you do every so often.

After you do a certain exercise day after day, your muscles are going to get used to doing that exercise, and it is not going to be nearly as effective as it was in the beginning.

If weights are a part of your workout, it is also a good idea to increase the weights as the exercises start becoming easy.

This will ensure you a much better workout.

Great Upper Body Exercises
There are all kinds of exercises that will help give you a great upper body workout, and you can do some or all of them in your workouts.

If you don't have any exercise equipment, don't despair, because there are still a number of exercises you can do that are extremely beneficial.

One of the best exercises for working your upper body is the push-up.

If you are not used to exercising, and find that you are unable to do a regular push-up yet, try doing a modified version, where your knees are on the floor instead of your feet.

Another popular upper body exercise is the chest press.

You will need to have dumbbells or small barbells for this exercise. You can lie on a weight bench or, if you don't have one, on the floor. Hold the weights and raise them over your chest with your arms bent slightly. Slowly lower the weights until your elbows are at about shoulder level, then raise them back again. You can do as many repetitions as you like, and the number should increase as your body gets used to the exercise.

These are just two of the many different exercises you can do as part of your upper body workout. To learn more, you can visit a gym and ask one of the trainers to show you all of the exercises you need for your upper body workout.

In fact, you can learn more exercises to add to your total body workout as well.

Just make sure that you get your physician's approval before beginning any type of workout routine.

Article written by Cory Gardner of Ultimate Fitness Gear, your best source for the Shaun T Insanity Workout routine. Get Insanity today and get in shape.

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The Mediterranean Diet

noreply@blogger.com (Heidi Kiewitt) — Thu, 30 Sep 2010 20:35:00 +0000

The Mediterranean Diet

The Mediterranean Diet is not exactly a sort of diet program. It is actually the healthy way of eating that is followed by people living the poor coastal regions if Greece, Southern Italy, and Crete.

And contrary to its name, only some areas in the Mediterranean region follow this dietary regimen.
Originally introduced by Ancel Keys in 1945, the diet was adopted and presented by Dr. Walter Willet in the mid-1990s, a physician and nutritionist researcher in Harvard University’s School of Public Health.
Since then, this common way of eating has become one of the famous fad diets in the world.

The success of the Mediterranean diet stems in several different factors. The diet encourages the habit of eating small, but frequent portions coupled with daily recommended exercise.

The health benefits double because it stresses the importance of eating fresh food in balanced proportions, enabling you to derive both pleasure and satisfaction without having to suffer deprivation.

The diet is very low in saturated fat, with monounsaturated fat sources such as olive oil being your main source of fat in the diet.

Staple will be “fatty” fish that are rich in Omega-3 fatty acids, fresh vegetables and fruits high in dietary fiber, plus an occasional low to moderate consumption of red wine.

The Mediterranean Diet is considered safe as well as healthy. The abundance of Omega-3 in the diet reduces the risk of cardiovascular problems, enhances brain function, and keeps the nervous system healthy.

And since you are consuming a lot of fruits and vegetables rich in anti-oxidants, your risk of cancer is reduced and your life-expectancy is increased. The downside of the diet is it can be very expensive.

And getting your fruit and veggie fix can be especially difficult during the winter months when fresh produce is very scarce. Meals also require a lot of time in preparing compared to other diet plan menus.

It is important that you get to know more about the Mediterranean diet before you commit yourself.
Do your research and see if you can handle the cons and if you are fit enough to enjoy the pros.

Do not rely on the diet alone, as the success of the Mediterranean diet requires the presence of adequate physical exercise.

This weight loss diet will be ineffective if you lead a stationary lifestyle.

Written by Brent Booker of Ultimate Fitness Gear, your best source for the Shaun T Intensity Workout DVD routine.

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Night Time Eating And Fat Loss

noreply@blogger.com (Heidi Kiewitt) — Mon, 16 Aug 2010 19:23:00 +0000

Night Time Eating And Fat Loss
By Tom Venuto
www.BurnTheFat.com

“Eat breakfast like a king, eat lunch like a prince and eat dinner like a pauper.” This maxim can be attributed to nutrition writer Adelle Davis, and since her passing in 1974, the advice to eat less at night to help with fat loss has lived on and continued to circulate in many different incarnations. This includes suggestions such as:

“Don't eat a lot before bedtime”

“Don’t eat midnight snacks”

“Don’t eat anything after 7pm”

“Don’t eat any carbs at night”

“Don’t eat any carbs after 3 pm”

and so on…

I too believe that eating lightly at night is usually very solid advice for people seeking increased fat loss, especially for people who are inactive at night. However, some fitness experts today, when they hear “eat less at night,” start screaming, "Diet Voodoo!”…

Opinions on this subject are definitely mixed. Many highly respected experts strongly recommend eating less at night to improve fat loss, while others suggest that it’s only "calories in vs calories out" over 24 hours that matters.

The critics say that it’s ridiculous to cut off food intake at a certain hour or to presume that “carbs turn to fat” at night as if there were some kind of nocturnal carbohydrate gremlins waiting to shuttle calories into fat cells when the moon is full. They suggest that if you eat less in the morning and eat more at night, it all “balances itself out at the end of the day.”

Of course, food does not turn to fat just because it’s eaten after a certain “cutoff hour” and carbs do not necessarily turn to fat at night either (although there are hypotheses about low evening insulin sensitivity having some significance). What we do know for certain is that the law of energy balance is with us at all hours of the day - and that bears some deeper consideration when you realize that we expend the least energy when we are sleeping and many people spend the entire evening watching TV.

I had the privilege of interviewing sports nutritionist and dietician Dan Benardot, PhD, and he gave us a very interesting perspective on this.

Dr. Benardot said that thinking in terms of 24 hour energy balance may be a seriously flawed and outdated concept. He says that the old model of energy balance looks at calories in versus calories out in 24 hour units. However, what really happens is that your body allocates energy minute by minute and hour by hour as your body’s needs dictate, not at some specified 24 hour end point.

I first heard this concept suggested by Dr. Fred Hatfield about 15 years ago. Hatfield explained how and why you should be thinking ahead to the next three hours and adjusting your energy intake accordingly.

Although it’s not really a new idea, Dr. Benardot has recently taken this concept to a much higher level of refinement and he calls the new paradigm, “Within Day Energy Balance.”

The Within Day Energy balance approach not only backs up the practice of eating small meals approximately every three hours, AND the practice of “nutrient timing” (which is why post workout nutrition is such a popular topic today, and rightly so)… it also suggests that we should adjust our energy intake according to our activity.

Let’s make the assumption most people come home from work, then plop on the couch in front of the TV all night. Let’s also assume that the majority of people go to bed late in the evening, usually around 10 pm, 11 pm or midnight. Therefore, nightime is the period during which the least energy is being expended.

If this is true, then it’s logical to suggest that one should not eat huge amounts of calories at night, especially right before bed because that would provide excess fuel at a time when it is not needed. The result is increased likelihood of fat storage.

From the within day energy balance perspective, the advice to eat less at night makes complete sense. Of course it also suggests that if you train at night, then you should eat more at night to support that activity beforehand and to support recovery afterwards.

Those stuck on a 24 hour model of energy expenditure would say timing of energy intake doesn't matter as long as the total calories for the day are in a deficit. But who ever decided that the body operates on a 24-hour “DAY”?

Try this test (or not!): Eat a 2500 calorie per day diet, with nothing for breakfast, nothing before or after your morning workout, 500 calories for lunch, 750 calories for dinner and 1250 calories before bedtime.

Now compare that to the SAME 2500 calorie diet with 6 small meals of approximately 420 calories per meal and then tweak those meal sizes a bit so that you eat a little more before and after your workout and a little less later at night.

Both are 2500 calories per day. According to “24 hour energy balance” thinking, both diets will produce the same results in performance, health and body composition. But will they?

Does your body really do a calculation at midnight and add up the day’s totals like a business man when he closes out the register at night? It’s a lot more logical that energy is stored in real time and energy is burned in real time, rather than accounted for at the end of each 24 hour period.

24 hour energy balance is just one way to academically sort calories so you can understand it and count it in convenient units of time. This has its uses, as in calculating a daily calorie intake level for menu planning purposes.

Ok, but enough about calories, what about the individual macronutrients? Some people don't simply suggest eating fewer calories at night, they suggest you take your calorie cut specifically from CARBS rather than from all macronutrients evenly across the board. Is there anything to it?

Well, there’s more than one theory. The most commonly quoted theory has to do with insulin.

The late bodybuilding guru Dan Duchaine was once asked by a competitor,

“I want to get cut up for an upcoming contest. Should I eat at night? I heard I shouldn’t eat carbs after six pm.”
Duchaine answered:

“It’s true that insulin sensitivity is lowest at night. Let’s discuss what is happening in your body that makes it dislike carbs at night. Cortisol, a catabolic hormone, is highest at night. When cortisol is elevated, your muscle cell insulin sensitivity is lowered…”

More recently, David Barr wrote a tip on “lower carbs at night” for T-Muscle Magazine. He said:

“Even when bulking, you don’t want to start scarfing down Pop Tarts before you go to bed. Our muscle insulin sensitivity decreases as the day wears on, meaning that we’re more likely to generate a large insulin response from ingesting carbs. Stated differently, we’re more predisposed to adding fat mass by eating carbs at night because our body doesn’t handle the hormone insulin as well as it does earlier in the day.”

Mind you, Barr is a not a “voodoo” guy; he is a respected scientist who also happens to be well known as a “dogma destroyer” and “myth buster”… and Duchaine, although he had a shady past and some run-ins with the law, was nevertheless highly respected by nearly all in the bodybuilding world for his ahead-of-his-time nutrition wisdom.

As a result of advice like this, word got out in the bodybuilding and fitness community that you should eat fewer carbs at night. Real world results and the “test of time” have suggested that this is an effective strategy.
I also don’t know a single nutrition or training expert who doesn’t agree that insulin management and improvement of insulin sensitivity aren’t effective approaches in the management of body fat.

However, it’s only fair to point out that not all scientists agree that cutting carbs at night will have any real world impact on fat loss, outside of any additional calorie deficit created by it. Dr. Benardot, for example, doesn’t think there’s much to it. He says that exercisers and athletes in particular, usually have excellent glycemic control, so the ratio of macronutrients should not be as much of an issue as the total energy balance in relation to energy needs at a particular time and the meal frequency (eating every 3 hours).

Regardless of which side of the “carbs at night” debate you lean towards, if you consider the within day energy balance principle, it makes perfect sense not to eat large, calorie-dense meals late at night before bedtime.

Keep in mind of course, that cutting back on your calories and/or carbs at night makes the most sense in the context of a fat loss program, especially if fat loss has been slow. It’s quite possible that I might give the exact opposite advice to the skinny “ectomorph” who is having a hard time gaining muscular body weight.

Also consider that this doesn’t necessarily mean eating nothing at night; it may simply mean eating smaller meals or emphasizing lean protein and green veggies (or a small protein shake) at night.

Many programs suggest a specific time when you should eat your last meal of the day. However, I’d suggest avoiding an absolute cut off time, such as “no food or no carbs after 6 pm, etc,” because people go to bed at different times, and maintenance of steady blood sugar and an optimal hormonal balance even at night are also important goals.

A more personalized suggestion is to cut off food intake 3 hours before bedtime, if practical and possible. For example, if you eat dinner at 6 pm, but don’t go to bed until 12 midnight, then a small 9 pm meal or a snack makes sense, but keep it light, preferably lean protein, and dont raid the refrigerator at 11:55!

An important rule to remember in all cases, is that whatever is working, keep doing more of it. If you eat your largest meal before bed and lose fat anyway, I would never tell you to change that. Results are what counts. On the other hand, if you’re stuck at a fat loss plateau, this is a technique I’d suggest you give a try.

Night time eating is likely to remain a subject of debate - especially the part about whether carbs should be targeted for removal in evening meals.

However, perhaps even those who are skeptical can consider, that if cutting out carbs at night is effective for fat loss, it may be for the simple reason that it forces you to eat less automatically.

In other words, setting a rule to eat fewer calories or to eat fewer carbs at night may be a very effective way to keep your daily calories in check and to match intake to activity, whereas people who are allowed to eat ad libitum at night when they’re home, glued to the couch and watching TV, etc., may tend to overeat when food is readily available, but the energy is not needed in large amounts.

Me personally? Unless I’m weight training at night, I have always reduced calories and carbs at night when “cutting” for bodybuilding competition. It’s worked so well for me that I devoted a whole section to it in my program, Burn The Fat, Feed The Muscle (BFFM) and I call the techniques “calorie tapering” and “carb tapering.” For more information on how I use these methods to help me reach single digit body fat, you can visit: www.BurnTheFat.com

Founder & CEO of
Burn The Fat Inner Circle

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Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing 3.7% body fat level without drugs or supplements. Discover how to increase your metabolism and burn stubborn body fat, find out which foods burn fat and which foods turn to fat, plus get a free fat loss report and mini course by visiting Tom's site at: www.BurnTheFat.com

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High Impact Training at Home to Maximize Results

noreply@blogger.com (Heidi Kiewitt) — Sun, 15 Aug 2010 17:16:00 +0000

High Impact Training at Home to Maximize Results

It’s easy to get to a point in your workouts where you just aren’t seeing many gains. You up the ante and start putting more weight on the bar – you add an extra day of lifting to your already tough routine – you even cut everything except chicken breast and protein powder out of your diet – but nothing is working.

In fact, it seems like you are actually losing muscle mass instead of gaining it. What should you do if this is happening to you?
Cut back on your quantity and up the quality of your workouts.

When you hear that you might want to cut back on the amount of time that you are working out each week, you might start to panic. There is really no need to worry, what you are going to do is learn how to add some HIT to your training.

No, this doesn’t mean you’re going to be hitting the heavy bag (although that is a great workout).

We’re talking about HIT, as in High Intensity Training.
You are about to embark on a routine, if you so chose, that will pack more intensity into less time to equal better results for your workouts.

You don’t have to get too complicated when setting up a HIT workout. You are simply going to add more work into less time. It sounds simple, and it really is from a workout set up perspective, but getting through a HIT routine can be very demanding – so start off easy and up the intensity as you get used to it.

Here is a sample HIT schedule to get you started. You’ll be working the entire body in one workout that can be done 3 to 5 times a week. Each workout should only take you half an hour at the most, but you will definitely feel the effects after you are done.

• Warm up thoroughly for 5 to 10 minutes.
• Bench Press with a weight that you can do about 12-15 reps with, but stop at 10.
• Rest for 30 seconds.
• Bent Barbell Rows, again using a weight that you can top out at 15 reps with, but stopping at 10.
• Rest for 30 seconds.
• Squats, using the same weight/rep scheme on previous exercises.
• Rest 30 seconds.
• Pull-Ups – Do as many as you can.
• Rest for 2 to 4 minutes and start over again.

That’s all there is to HIT workouts. Use compound exercises that hit several muscle groups with a relatively heavy weight. Add minimal rest between exercises and move directly on to the next exercise. One circuit should have you breathing pretty heavy, and you may notice that you will have to lower your weights on successive circuits, and that is to be expected. It’s all about minimal rest and keeping the intensity high. If you can do this circuit 3 to 5 times, you are in great shape.

If you can’t, don’t worry – this routine will have you breaking through plateaus and moving on to greater gains.

Written by Franklin Williams of Ultimate Fitness Gear, your top source for the Insanity Workout.

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How to Spot Reduce and Burn ONLY the Fat Off Your Stomach

noreply@blogger.com (Heidi Kiewitt) — Mon, 26 Jul 2010 18:59:00 +0000

How to Spot Reduce and Burn ONLY the Fat Off Your Stomach...

By Nick Nilsson

I'll share with you my top-secret technique for burning ONLY the fat off your
stomach. This is spot-reducing at its best...you can even apply
this technique to ANY other specific areas you want to tone up!

Yep, it's exciting and I know you're curious so I'll get right into it!

To perform this technique, you're going to need a roll of duct tape, 3 double cheeseburgers, a set of jumper cables and a housecat...

Ok, you're going to hate me for this...

The truth is there IS no top-secret technique for spot reducing and burning only the fat from your stomach. I made that headline up in hopes that you would at least read far enough into this article to learn the TRUTH about how your body burns fat and WHERE it burns fat from (and I'll try to keep it entertaining so you actually want to read the whole thing :) ).

And honestly, this type of question is one of THE most frequently asked questions I've gotten in all the years I've been answering questions online...

"How do I get rid of fat from just my [insert area here]?"

Bottom line is, you can't. And even those stupid creams and lotions won't do it (one of these days I swear I'm going to get one of those creams and put it only on the left side of my abs and not the right and see what happens...I'm sure I'll have a ripped 3 pack within days).

To lose fat from any one specific place in your body, you're going to have to lose it from EVERYWHERE ELSE, too. There's really no getting around it.

I like to use the analogy of a swimming pool (I "borrowed" this one from fat-loss guru Tom Venuto)...

When you're filling up a swimming pool (the pool is your total amount of body fat), the deep end fills up first, right? Then the shallow end fills up as the water level rises.

Generally speaking, the deep end can be compared to the areas where you put on fat FIRST. The shallow end is where you put on fat LAST.

When you go to lose fat, look at the swimming pool again...when you drain the swimming pool, you can't drain water from just the deep end! It drains from the whole pool at once...the shallow end shows it first, THEN the deep end last.

So basically (and fairly depressingly!), the fat you want to get rid of FIRST is the fat that's going to come off pretty much LAST. To burn just stomach fat (or thigh fat or back fat), you'd have to figure out a way to defeat the entire system your body uses to store fat.

Sticking a vacuum into your belly with surgery is one way to do it - taking useless pills like Acai Berry definitely WON'T do it, no matter how many "simple rules" you follow (in that case, the simple rule is "give us all your money so you can't afford food anymore" - I guess that one actually WILL work).

And that's not even all your options for losing stomach fat...

1. Starvation dieting - this is THE best way to lose weight...of course, it'll be mostly muscle, which will send your metabolism into a nosedive, which will make it harder to continue to lose weight, which will make it easier to REGAIN weight, which will keep that lovely stomach fat firmly where you left it, even though the precious scale shows a smaller number...oops, somebody changed the calibration on it...you actually weigh more now...never mind.

2. Diet pills - pretty much all of these will work for you, especially the ones that say you can eat anything you want and still lose weight (just make sure you're never more than 15 feet from a bathroom). You know the manufacturers are only interested in your success and well-being, after all! And don't forget, the heart is a muscle and the faster it goes, the more calories you burn, right! Who wouldn't want to have their heart-rate up in the "training zone" while they're sleeping...talk about efficiency!

3. High Impact Aerobics For Beginners - the good news is, soft tissue injuries require a LOT of calories to heal up, so bust out those Step Tae Bosu Dance tapes and go nuts!

Okay, let's move on to some of the more "radical, unproven" stuff ;)...

1. Eating natural, wholesome foods - what a crock! The only thing anybody has ever lost from eating this garbage is fat. Oh wait...

2. Weight training - even more useless than good nutrition, weight training is something to stay away from. All it will do is build muscle and increase your metabolism. Total B.S. Same with interval training...it's the worst.

3. Supplementing with multivitamins, minerals, fish oil and protein - I know...I can't make this stuff up! Some people actually USE these things to support their nutrition while eating natural foods and training with weights for fat loss. I guess their quack doctors wouldn't write out a prescription for Orlistat or Xenical or Gottapoopital.

So bottom line, fat loss isn't rocket science...just don't eat anything, take a lot of pills and thrash around for hours on end until you hurt yourself.

------------------

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at HERE - betterU!

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Feel good with a sexy body!

noreply@blogger.com (Heidi Kiewitt) — Sun, 18 Jul 2010 13:35:00 +0000

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Feel good with a sexy body!

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The Importance of Abdominal Exercises

noreply@blogger.com (Heidi Kiewitt) — Thu, 17 Jun 2010 19:10:00 +0000

The Importance of Abdominal Exercises

Nowadays, the popular thing when it comes to getting into shape is getting firm abdominal muscles. It seems that everyone wants to have a perfect six-pack, which requires a lot of hard work. It is important to have strong abs, as well as the rest of your muscles, and there are exercises that are designed specifically for your abs. So, why is it so important to have tight abs?

Slim Down and Tone Up with Ab Exercises

When you add abdominal exercises to your workouts, you will really be increasing the effectiveness of your workouts. After all, you need to exercise every muscle in your body in order to be lean and tones, and your abdominal muscles are no exception. There are all kinds of exercises you can add to your routine, including crunches, leg lifts and aerobics. Slimming down and shaping up, including toning your abs, is hard work, but it is worth it in the long run, when you have a body that you are proud to show off.

Use Yoga for Firm Abs

Because yoga involves getting into positions your body is not used to, and holding these positions, it helps to build and tone your muscles, including your abs. There are many yoga postures that are ideal for creating a six-pack, and, these exercises are easier on the body than other exercises, such as weight lifting and aerobics, both of which can result in injuries. An added benefit of yoga is the relaxation techniques you will learn, and the improvement of your quality of sleep.

Ab Workouts Won’t Burn Belly Fat

Ab workouts are specifically designed to tighten and tone the abdominal muscles. They are not designed to burn fat. Therefore, if you are also looking to lose weight in addition to toning your muscles, you will need to follow a healthy diet plan, and do other types of exercises as well. But, keep the ab exercises in your workout program, because as you burn fat, the results of the exercises will really begin to show, and you’ll be sporting a six-pack in no time.

When you add abdominal exercises to your regular workouts, you will be really enhancing the benefits of your workouts. You will be getting in great shape all over, and have an awesome set of six-pack abs everyone will be jealous of. Start working out now, and you will be well on your way for summer.
Article written by Donna Ferris of Ultimate Fitness Gear, your top source for the Shaun t Insanity program. www.getinsanity.com

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How To Do Pull-Ups At Home When You Don't Have a Pull-Up Bar

noreply@blogger.com (Heidi Kiewitt) — Wed, 09 Jun 2010 20:16:00 +0000

How To Do Pull-Ups At Home

When You Don't Have a Pull-Up Bar

By Nick Nilsson

Pull-Ups are one of THE single best back (and upper body!) exercises
you can do. But what do you do if you train at home and don't
have access to a pull-up bar? Simple. You do this...

So you're training at home and you don't have a place to put a chin-up bar. Or you don't have a power rack with a chin-up bar on it.

No problem!

I've got a couple of simple items that are going to totally change the way you look at hardware stores…

What are those items?

C-clamps…

Your basic woodworking C-clamps, available at any hardware store in the world.

All you have to do is clamp those onto something solid in your house (or outside) and you've got yourself a couple of chin-up handles! I have two clamps (the size I use is 4 inch - it gives you the perfect size handle for gripping on) attached to a rafter in my basement.

It's a simple matter of clamping those on somewhere high up then doing pull-ups on them!

If you're worried about damaging the surface with the clamps, just slide a couple of smaller pieces of wood in between the clamping surfaces to spread out the load.

This setup is not only cheap and easy but very versatile. Because you can clamp on anywhere you like, you can change the grip width very easily. You can start with close grip chins then move a clamp out further and do neutral-grip wide-grip pull-ups.

You can set the clamps on two different rafters and do regular wide-grip pull-ups. Heck, you can shift the clamps around to almost any position and do a HUGE variety of mixed-grip pull-ups. The options are many.

At this point, I'm sure you're thinking "sounds great, but are they solid?"

Definitely.

I weigh about 200 lbs and once solidly clamped on, mine did not budge the slightest bit. And this was with me TRYING to pull them loose. I even did pull-ups on just ONE clamp and it didn't budge.

So if you train at home and have been looking for a pull-up solution, head over to the hardware store a.s.a.p. and go grab your C-clamps!

For pictures and video of the C-clamp pull-ups in action (multiple variations of pull-up exercises), click on the following link: HERE!

---

On a side note, you can also use those C-clamps to anchor training bands. I use the clamps when I'm doing bench presses adding band resistance (great training explosiveness out of the bottom). The rack I have doesn't have posts for attaching bands so I put the clamps onto the bottom base rails and tie the bands onto those. It's quick and easy and really works well!

Here's a link to the bands I use:

http://www.fitstep.com/goto/training-bands.htm

------------------

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at HERE!

Find here further great information about exercises at home:

7 Tips For Bodybuilding Exercises At Home
No Equipment, No Excuses: Are you up to the challenge?
Creating a Home Fitness Exercise Program | Weight Loss|Beauty Tips

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Design Your Summer-Body!

noreply@blogger.com (Heidi Kiewitt) — Fri, 04 Jun 2010 17:55:00 +0000

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Design Your Summer-Body!

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Building A Strong And Sexy Body!

noreply@blogger.com (Heidi Kiewitt) — Thu, 03 Jun 2010 17:50:00 +0000

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Building A Strong And Sexy Body!

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F*REE Edition of Kiefit Journal is available NOW! Feel Good With A Sexy Body!"

noreply@blogger.com (Heidi Kiewitt) — Thu, 03 Jun 2010 16:49:00 +0000

F*REE Edition of KieFit Journal is available NOW! Feel Good With A Sexy Body!"

Hello Fitness Fans,

It's June 2010 and here is the new edition of KieFit Journal. Your free online publication about workout-, muscle building - and fat burnining -tips.

Click HERE for your KieFit Journal!!

Heidi

P.S. Archive Of Past KieFit Journal Issues

http://www.kiefit.com/archive.html

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Wave Goodbye to Flabby Arms - Bench Dips For The Triceps and How to Make Them Work Better For You

noreply@blogger.com (Heidi Kiewitt) — Sun, 30 May 2010 08:38:00 +0000

Wave Goodbye to Flabby Arms -

Bench Dips For The Triceps and How to Make Them Work Better For You

By Nick Nilsson

Want to know an exercise that requires no specialized equipment yet tightens and builds your upper arms
effectively? Learn it here and learn how to do it better.

The Bench Dip is an excellent exercise for the tricep muscles, which are located on the back of the upper arms. It is very simple and can be done with a minimum of equipment.

You can use a bench (or even an ordinary chair) for this one. Start by sitting on the bench. Place your hands on the bench right beside your glutes with your fingers curled over the front edge. It will almost look as though you are sitting on your hands.

You will find more pictures of how to do this exercise and the tricks described below at the URL listed at the end of this article.

If this is your first time doing this exercise, set your feet flat on the floor a foot or two away from the bench. Your knees will be bent.

Move your butt forward off the bench a few inches. Now dip your upper body down as though scraping your back along the front edge of the bench. Push yourself back up, squeezing the triceps hard.

This is the easiest position. As you get stronger at this exercise, you will find that this position is too easy. Now it's time to increase resistance.

Move your feet further away from the bench. This forces your triceps to take up more of your bodyweight. As you get even stronger, move your feet as far out as you can so your legs are straight. Your next position after that is with your feet up on a bench with your legs straight. You may even with to try it with your feet on a bench that is higher than the one you have your hands on.

If you get really strong and ambitious, you can even add extra resistance to your body. Have a partner stand behind you (on another bench, if necessary) and push down hard on your shoulders as you push yourself back up. Another option is to place weight plates on your lap or squeeze a dumbell between your thighs, but the partner-resistance is normally more effective.

For pictures on how to execute this exercise and the tricks for increasing the resistance, go to: betterU!

--------------------------------
Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at betterU!

Find here further great information about arms exercises:

Dynamic Fitness: The Top 5 Best Triceps Exercises
3 Tricks For Adding Mass to Your Arms | Solid Surfaces
2010 Workout – Bicep and Tricep “All-Out Arm Assualt” Workout ...

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How To Get A Six-Pack - The Wrong Way!

noreply@blogger.com (Heidi Kiewitt) — Thu, 27 May 2010 19:09:00 +0000

How To Get A Six-Pack - The Wrong Way!

By Vince DelMonte

If you could sculpt one body part to perfection for next summer, what would it be? Let me guess - six pack abs! I don't know anybody who does not want to shrink there waistline, lose body fat, eliminate low back pain and develop a jaw dropping set of rock-hard six-pack. Too bad that your brain has been poisoned with contaiminated information.

Before you can start learing how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed.

Because of all this hyped up and misguided information - even among so-called 'fitness experts' - you should skeptical of discerning about all abdominal training equipment and programs. Let's first eliminate the top four ways not to get a six-pack:

Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them, that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 m dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!

Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workou! Crunches are decent but totally overused and associated with more being better. Crunches is a very general exercise and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which negelets adequate muscle fiber recruitment.

Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when instead, you should be feeding the muscle. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere so guess what gets sacrificed? That's right, your precious muscle which is in fact responsible for a maintaining a high metabolism. Starve your muscle - great logic!

Learning how to get a six-pack does not require fat burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do - nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptons and not the root cause. Without focusing on the root problems of a flabby mid-section, like nutrition, lifestyle and proper training, you will just end up where you started - farther away from having a six-pack for summer instead of closer.

If just landed on earth from Mars today, and were able to avoid these four completely wrong ways to build a six-pac, than you will have an advantage over the rest of the world and be one enormous step closer to taking your shirt off with pride!

----------------------------------

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Find here further great information to get six pack abs:

A Six Pack Abs Diet That Won't Bore You
How To Get Six Pack Abs In 3 Minutes On Your Couch? | Truth About Abs
Easy Tips for Having Six Pack Abs | Be Health

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Cardio is NOT the Key to Fat Loss

noreply@blogger.com (Heidi Kiewitt) — Thu, 27 May 2010 18:11:00 +0000

Cardio is NOT the Key to Fat Loss

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Do you have questions about Turbulence Training? How it works? What's in the workouts? Or even what does it mean?

Recently one of the UK's top trainers, Paul Mort from
PrecisionFitness.co.uk, interrogated me on the Turbulence Training system. Here's our q'n'a...

Q: First, can you tell us the basics about Turbulence Training?

Answer:
Turbulence Training is the result of years of study in the gym and in the research labs and library. From personal experience, I've found there is only one way to get the most fat loss and workout results in the least amount of time - you must increase your training intensity.

With the right workout, you can get more fat loss results in less workout time. Period. That is the one and only goal of this training program. A better body in fewer workout sessions, and shorter exercise bouts.

That means:
a) Shorter interval workouts instead of long slow cardio workouts

b) More challenging strength training exercises, such as advanced bodyweight exercises and some traditional strength training free weight exercises

If you have two hours to spend in the gym everyday, you can feel free to stick to the same relatively ineffective and inefficient program of long cardio and light weights. But if you are like most
men and women and have 45 minutes (or less) on only three days of the week to workout, then Turbulence Training will work wonders for you.

Male or female, almost everyone I see in traditional fitness centers could benefit from increasing the challenge in their workout. And they can also benefit from getting in and out of the gym faster.

So that's what led me to Turbulence Training. It's simple, no B.S., no-fluff, just-the-basics, results-oriented training. You don't need fancy gym machines or even an expensive gym membership. If you have a bench, a ball and some dumbbells at home, you are set.

Q: Okay so we're clear it's a e-book training program package that will melt bodyfat fast, what makes it so effective?

Answer:
Most people are so darn hung-up on burning a specific number of calories on a cardio machine, that they don't care how long they spend in the gym.

But big deal. If you burn X calories over 30 minutes in the gym doing cardio, but don't boost your post-exercise metabolism, you're wasting the other 23.5 hours to burn a lot more calories.

And that's what happens with slow, steady workouts that never change. Sure you burn a few calories in the gym, but there is no "turbulence" on the body to increase your metabolism outside of the gym.

Instead, by using challenging strength training, and choosing intervals over monotonous cardio, research has shown that your post workout metabolism is significantly greater. And an increased metabolism for an entire 24 hour period is what gives people results.

It's like putting money in the bank. It makes you more money even while you sit at home or sleep! That's the power of a more challenging workout.

And Turbulence Training workouts, and other "challenging" workouts are always exponentially more enjoyable than staring at a TV (or worse a wall) when "doing your time" on a cardio machine. You can get this great "metabolic turbulence" in a boot camp, with bodyweight, at home with dumbbells, or even in a busy gym.

Nothing is more effective than Turbulence Training if you only have 45 minutes, three times per week to workout.

Q: In my opinion, resistance training, both with free weights and bodyweight is the key to losing bodyfat, for our readers that are still unsure about this could you give me your opinion on my this statement?

Answer:
Strength training is just one key for fat loss, it is essential to maximize your metabolism, and it is absolutely, positively paramount to building the best body of your dreams.

For those that doubt, start with bodyweight training. Not only is this method of strength training effective at helping you sculpt your body, but it is also empowering to your self-confidence and 100% applicable to your daily living.

Everything from carrying groceries to "seks" will be easier if you are stronger in the bodyweight exercises. Your mobility and stamina will increase, so that you will be able to carry your children to bed easier, you will be able to do yardwork with less fatigue, and you'll literally improve your "zest for life" simply from mastering your bodyweight strength.

All of these benefits without touching a single free weight...but if you do go with free weights, you'll take your fitness to an even greater level.

Research from the 2001 meeting of the American College of Sports Medicine showed that female subjects boosted their post-exercise metabolism to a greater level when they did 8 reps per exercise, rather than 12 reps.

So low rep, strength training is best for boosting metabolism. It will get you more results in less time because it will continue to work while you recover.

Q: I'm always telling people that aerobic exercise is useless for fat loss, does you agree with this? And why?

Answer:
Aerobic exercise is certainly inefficient for fat loss.

By that I mean, the benefits pale in comparison to the fat loss you can achieve in less time with interval training. Most people would be able to cut their workout time in half simply by using intervals rather than aerobic exercise.

Now I've witnessed a few people lose fat and maintain a beautiful body with aerobic exercise, but these have been limited to: young University-aged males that also did 4 days of heavy strength training, who had no "life" stress and plenty of time on their hands to train up to 10 hours per week (not counting recreational sports).

But does that sound like your average gym-goer's lifestyle?

I doubt it. If it does, where do you live? I want to move there!

So next time you go to the gym, do this admittedly un-scientific test...Take a visual survey of the "cardio" area and the strength training area. Where are the best bodies?

In the strength training area, no doubt.

And in fact, we can also find a lot of beautiful bodies in the Yoga and Pilates area. Why? There's certainly no "fat burning" cardio zone going on there. So what gives?

Nutrition.

Nutrition is the #1 factor in fat loss. It trumps any fat loss program, no matter how good it is. Yes, even my beloved Turbulence Training will not be 100% effective if someone continues to eat chips and pints as their meals.

That's why I spent almost 500 quid to have Dr. Christopher Mohr put together an easy-to-follow, healthy, fat loss nutritional guidebook to go along with the Turbulence Training workout package. It has diet plans for both men and women.

So Paul, getting back to the original question.

There are far more efficient ways to change your body.

Eat for fat loss, and do some form of strength training to sculpt your body. When you take care of your nutrition and eat according to Dr. Mohr's guidelines, your body will be like modeling clay in your hands...and the exercises you choose to do with sculpt it. If someone continues on with aerobic exercise, the improvements will be negligible.

So that's why you don't see cardio in my structured program. If someone wants to do a family bike ride or play a game of football on the weekend, by all means go ahead. But it is far too inefficient to get put in my main workouts.

Q: What about somebody that isn't a member of a gym? Can they still benefit from Turbulence Training?

Answer:
Absolutely. As mentioned earlier, all you need is a bench, a Stability Ball (aka - Physioball), and a set of dumbbells. A pullup bar would be a bonus, if you are strong enough to use the pullup and chinup exercises.

I've done many of the bodyweight exercises outside, as obviously you don't need any equipment to do many of the novel ab, leg, and pushing exercises. Heck, I bet you use many of the exercises in your boot camps and you know how little equipment is needed for a hard workout.

Think back to the days before the glitzy chrome-and-machine gyms.

People were still able to get fit with free weights andbodyweight.

And good nutrition certainly doesn't need a gym membership.

Q: And lastly, I meet a lot of people who seem to have tried every diet going, tried classes, gyms and DVDS, what makes Turbulence Training different from these?

Answer:
Most people train in their comfort zones. And while a lot of programs require a lot of effort (those classes are no joke), most programs lack an effective level of intensity.

By intensity, we are talking about working closer to your maximum level of effort.

Sure, a set of 15 repetitions to failure for triceps pressdowns is tough, but it's not truly intense. Compare that to doing a set of 8 pushups - which for many people is much more intense - and now you are using your entire body a lot harder. Thus, the turbulence on the body is much greater. And your body will have to work harder after training to recover - and that's what increases your metabolism - and allows you to burn fat all day, rather than just for 20-30 minutes.

And dont' worry, even if you can crank out dozens of pushups, there are a few variations in the Turbulence Training program that will give even the savviest gym veteran an intense workout.

The same goes with the cardio vs. intervals. If you switch to intervals, you'll notice changes in days. And that's not hyperbole. I've heard it time and time again from TT users...they feel and see changes within 48 hours once they switch their workouts and start using the TT Fat Loss Nutrition Guidelines.

Stay consistent with the plan, and you're gold!

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. Don't forget...

As one of your bonuses for ordering Turbulence Training, you'll
receive a 4-week bodyweight program with beginner, intermediate, and advanced versions. These are great workouts for holiday and business travel, so you don't have to stress over missed workouts.

"Craig's Bodyweight Turbulence Training program lets you use your body as the most comprehensive home gym available. In turn the results are like nothing else out there. What really impressed me was his inclusion of a self assessment that lets you monitor your own progress so that you keep getting stronger and leaner without any wasted time. If going to the gym ever feels stale, I immediately switch to Craig's Bodyweight TT program to get and stay in shape."
Anthony Belza, Strength Coach, Toronto

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

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

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Foods That Burn Fat: The Top 10 Lists

noreply@blogger.com (Heidi Kiewitt) — Wed, 26 May 2010 18:29:00 +0000

Foods That Burn Fat: The Top 10 Lists

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest. It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs. That’s why I decided to put together four separate “top 10” lists of healthy foods that burn fat and build muscle.

Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time.

I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control.

Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look. I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats.

This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research - in studying ALL types of diets - has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.

It’s not so much about the high carb - low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be.

I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).

Instead, our focus should shift towards these questions:

* How can we build an eating program that we can enjoy while still getting us leaner and healthier?

* How can we build an eating program that helps us control calories?

* How can we build an eating program that improves compliance?

Here’s one good answer: Eat a wide variety of high nutrient density, low calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines!

Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this and it feels almost weird not to eat like this after doing it for so long.

Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”

These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.

My 10 top natural starchy carb and whole grains

1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal

My Top 10 top vegetables

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini

My top 10 lean proteins

1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo
10. Trout

My top 10 fruits

1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement - not to cook with), avocado and a few others.

Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).

Last but not least, I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want (stuff that is NOT on these lists - like pizza, sushi, big fatty restaurant steaks, etc)

I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods you enjoy in order to develop habits you can stick with long term. In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all!

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

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Get Out of the Gym and Get Outside

noreply@blogger.com (Heidi Kiewitt) — Mon, 24 May 2010 10:53:00 +0000

Get Out of the Gym and Get Outside

Every day, millions of North Americans head to the gym to get their workouts, which after a while can get pretty boring, even for the most devoted exerciser. You are probably thinking that about the only exercises you can do outdoors are running or biking. But, did you know that there are very few exercises that you can do indoors that you can’t do outdoors? And, when you are outdoors, you get to enjoy the sights and sounds around you, which are constantly changing, unlike the same old boring gym.

The following are some of the fun exercises you can do outdoors, which is not only more fun, but a great way to get some fresh air and really enjoy yourself:

Join a team. There are all kinds of outdoor sports that will provide you with plenty of exercise. And, you will be doing warm-ups before games and practices, so you will really be getting a total body workout.

Some sports that will give you a really great workout include tennis, soccer, basketball (outdoor courts, obviously), football, and even baseball, to a lesser extent.

Take a hike! Do what people have been telling you for years (just kidding). But seriously, instead of going for a walk around the block, or jogging, why not go hiking? This is a really great way to get exercise, especially if you choose rough, hilly terrain for your hikes. You will be using muscles you would not use if you were just walking, or even running, and because there is so much to look at (remember to bring a camera along), it won’t even seem like exercise.

Go for a swim. For most of us, outdoor swimming can only be a seasonal form of exercise, but, as long as the weather is nice, don’t bother with a chlorinated health club pool. Swimming will work every muscle in your body, so it is an excellent total workout. And if you want to make your workout even more intense, swim in a river, against the current.

Enjoy your back yard. If you prefer to work out in private, you can take your exercising to your back yard, and enjoy your workout in the fresh air. Yoga workouts are really nice when you do them outside, and you can do all sorts of other exercises.

If you have a pool, you can always go for a swim, or even do aquasize. No matter what type of exercise you do, when you do bit outdoors, you will enjoy it more, and be apt to do it more often, so you’ll soon be in terrific shape.

Article written by Cody Figgins of Ultimate Fitness Gear, your top source for the Shaun T Insanity Workout.

Ready to get in shape?

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Will Fruit Make You Fat?

noreply@blogger.com (Heidi Kiewitt) — Sun, 16 May 2010 09:41:00 +0000

Will Fruit Make You Fat?

By Nick Nilsson

Learn the truth about fruit...is it the diabolical diet-killer it's
sometimes made out to be or is it just fruit
and actually pretty good for you?!

The answer to the question of whether fruit can or will make you fat isn't as simple as yes OR no...because the answer is yes AND no.

Sound confusing? It's not so bad!

There have been studies done on fruit sugar (fructose) and how it's metabolized in the body and liver, which I'll get into in a bit, but I'm also going to talk about fruit from a practical standpoint.

First, here is why it WON'T make you fat...

Fruit is a fat-free (with rare exception, like avocados) and fairly low-calorie, high-fiber food. It's going to be hard to eat ENOUGH fruit to result in an excess of calories, resulting in noticeable fat gain...hard, but not impossible.

You would have to look long and hard to find somebody who ate a lot of fruit and had gained a lot of fat because of all the fruit they ate. Fruit roll-ups, fruit juice (with 10% real juice), Fruity Pebbles and Froot Loops...maybe not so hard, though I do have to say high fructose corn syrup is NOT a fruit just because it has the word "fructose" in it, so that doesn't count.

And I don't know about you, but I have yet to hear of somebody sitting down in front of the television and not realizing they ate an entire bag of apples or saying their doctor told them they need to lay off the bananas!

"Real" fruit actually contains a lot of water, nutrients, fiber, etc...healthy stuff...stuff your body NEEDS. It's generally when we start mucking around with fruit that we start to run into problems.

In the words of Homer Simpson..."This jelly donut has purple stuff in it. Purple is a fruit."

That being said, there ARE metabolic issues with fruit and fat.

Yes, it IS true that the body has certain limitations processing fructose (the type of sugar found in fruit).

Fructose can only be stored as glycogen (glycogen is the carbohydrate storage molecule in the body) in the liver, not in the muscles. Muscle cells lack the proper enzymes to convert fructose into this storage molecule.

So that leaves the liver for storage...

When liver glycogen levels are full and your body can't store any more carbs in the liver, fructose IS easier for the body to convert into fat than other carbs because of its molecular structure.

This fat is NOT immediately converted into bodyfat, however. It becomes free fatty acids circulating in the bloodstream. If they're not burned, they CAN be stored as bodyfat.

But the OTHER good stuff you find in fruit, notably the fiber and vitamins and minerals, outweigh the "dangers" of storing a little extra fat.

And here's the point that a lot of people miss, especially when they hear that fruit has the potential to work against fat loss when on a diet...

If you're dieting, you should be in a caloric deficit. This means that your liver glycogen levels should very RARELY be full. You're in a deficit after all!

Therefore...

1. The fructose should have little chance of being converted into fat.

2. If some excess fructose IS converted to fat, chances are good it'll be USED by the body soon after being converted to fat because you're in a caloric deficit.

Granted, just like ANY other carbohydrate, if you eat too much of it, it can be stored as fat. If you're a competitive bodybuilder peaking for a competition, you MAY have to watch your fruit intake to be sure you come in at your leanest.

But for the average person looking to drop bodyfat, fruit is not something I would be too worried about (unless you're on a low-carb diet, in which case you're watching ALL carbs anyway).

I would be FAR more concerned about a person drinking too much of that diet soda garbage while dieting before I'd even be slightly concerned about them eating an apple.

Bottom line, my stance is this...DO NOT feel guilty about eating fruit, even while dieting. Treat it as you would any other food with calories in it and simply be aware of your intake because ANY food has the potential to make you fat, especially if you eat it when your body doesn't need any more calories for that day.

If you want to minimize the impact of fruit on your fat-loss diet, eat it in the morning when liver glycogen levels are naturally at their lowest point. This will help ensure fructose won't be converted into fat.

Honestly, there are MUCH more important things to worry about when it comes to fat loss...your training and overall nutrition are much more important than worrying about eating too much fruit.

-------------------------------------------------

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at betterU (Click Here http://tinyurl.com/ygocx3l)!

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LAST CHANCE_How To Gain Muscle And Lose Fat At The Same Time

noreply@blogger.com (Heidi Kiewitt) — Thu, 13 May 2010 14:22:00 +0000

How To Gain Muscle And Lose Fat At The Same Time

“How can I gain muscle and lose fat at the same time?” That’s right up there with “How do I get six pack abs” as one of the most frequently asked fitness questions of all time. The problem is, when you ask it, you get all kinds of conflicting answers - even from experts who are supposed to know these things. So what’s the deal? Is it really possible to lose fat and build muscle simultaneously?

Short answer: Yes, you can gain muscle and lose fat at the “same time.”

Long answer: It’s difficult and it’s complicated. Allow me to explain….

First we have the issue of whether you really lose fat and gain muscle at the “same time.”

Well, yes, if your definition of the “same time” is say, a month or 12 weeks. But in that case, you’re probably not gaining muscle at the “same time” literally speaking, as in, right now this very moment you are reading this, or 7 days a week, 24 hours a day for months in a row.

The best explanation for what’s really happening is that you alternate between periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the net result is a gain in muscle and a loss in body fat.

You see, if you stay in a calorie surplus, it’s the body’s natural tendency for body fat and lean body mass to go up together. And if you stay in a calorie deficit, it’s your body’s natural tendency for body fat and lean body mass to go down together.

There may be exceptions, but the general rule is that it is very difficult to gain muscle and lose fat at the same time - the mechanisms are mostly antagonistic to one another. When it does happen, it’s almost always the result of “unusual conditions” - I call them X factors.

The 4 X-Factors

The first X-factor is “training age” . Ever hear of “newbie gains?” The less trained your body is and the further you are from your genetic potential, the easier it is to gain muscle. The reverse is also true - an advanced bodybuilder with 20 years experience would be thrilled just to gain a few pounds of solid dry muscle in a year!

The second x factor is muscle memory. It’s easier to regain muscle you’ve lost than it is to gain new muscle in the first place (ergo, the fat out of shape semi retired bodybuilder who starts training again and blows up and gets ripped “overnight”).

The third X factor is genetics (or somatotype). Ever heard of the “genetic freak?” That’s the dude who sprouts muscle like weeds even when he’s on the “50-50 diet” (50% McDonald’s and 50% pizza)… and he never gets fat. (That dude chose the right parents!)

The fourth X factor is drugs. It would stun (or sadden) you if you knew how many people take performance and physique-enhancing drugs. I’m not just talking about pro bodybuilders, I’m talking about “Joe six pack” in the gym - not to mention those fitness models you idolize in the magazines. How did they get large muscle gains with concurrent fat loss? Chemicals.

I’m not a gambling man, but I’ll place a wager on this any day: I’ll bet that in 99% of the cases of large muscle gains with concurrent large fat losses, one or more of these x factors were present.

That’s not all! There are actually 5 more X factors related to your body composition and diet status (the X2 factors). But I’ll have to talk about those later.

So you’re not a beginner, you don’t take roids, you’re not a genetic freak and you have no muscle memory to take advantage of. Are you S.O.L? Well, I do want you to be realistic about your goals, but…

There IS a way for the average person to gain muscle and lose fat at the same time.

The Secret: You have to change your “temporal perspective!”

Traditionally nutritionists and fitness pros have only looked at calorie balance in terms of 24 hour periods. At midnight, you could tally up the calories like a shopkeeper closing out his register, and if the balance were positive, you’d say you were in a surplus for the day. If the balance were negative, you’d say you were in a deficit for the day.

But it’s entirely possible that you might pass through periods of “within-day” surplus where you were in a highly anabolic state (for example, you eat the biggest, highest carb meal of the day after your workout), and you were in a deficit the rest of the day.

If you did intense weight training, and you timed your nutrient intake appropriately, Isn’t it possible that you could gain a small amount of muscle during those anabolic hours, while losing fat the rest of the day? Granted it might only be grams or ounces - but what if you kept that up for a week? A month? Three months?

As you pan out and look at the bigger picture, what if most days of the week you were in a deficit for the entire day, and on some days you were in a surplus? If so, then isn’t it possible that over the course of the week, you’d have a small net gain of muscle and loss of body fat a a result of the caloric fluctuation?

These within-day and within-week phases are called microcycles and mesocycles. If you also had a primary goal with a longer term focus of several months, say 12 weeks or 16 weeks, that would be a macrocycle.

What I’ve just described is nutritional periodization. Some people call it cyclical dieting. it’s where you manipulate your calories (primarily by fluctuating carbohydrate intake, hence “carb cycling”) in order to intentionally zig zag your way through periods of surplus and deficit and create specific hormonal responses.

The end result: muscle gain and fat loss during the same time period!

I know that someone out there is having a hissy fit because I’ve only talked about calories: deficits and surpluses. Rightfully so. Calories matter but there’s more to it than calories - most importantly, hormones and “nutrient partitioning.”

If you’re in a calorie deficit you are going to pull energy from your body.The question is: From WHERE? If your hormones are out of whack and you’re eating crap, you could lose more muscle than fat in a deficit and gain almost pure fat, not muscle, in a surplus!

But WHAT IF you could manipulate within day energy balance, use nutritional periodization AND control your hormones with food and lifestyle strategies?

AHA! NOW you can see how concurrent muscle gain and fat loss are starting to look possible!

Make no mistake - concurrent muscle gain and fat loss is a difficult goal to achieve. The good news: difficult does not mean impossible. Or as George Santayana said, “The difficult is that which can be done immediately, the impossible, that which takes a little longer.”

The Holy Grail Body Transformation Program: How to Gain Muscle and Lose Fat at The Same Time

You can learn more about gaining muscle and losing fat at the same time in Tom Venuto's new e-book called, "The Holy Grail Body Transformation System."

You’ll learn all about nutritional periodization, cyclical dieting, hormonal manipulation, within day energy balance, nutrient partitioning, AND the all the X factors, including the 5 “X2-Factors” - which are the keys to gaining muscle and losing fat at the same time.

You’ll also get Tom's new “TNB” training system, as seen in Men’s Fitness magazine (the complete, expanded version that Men’s Fitness didn’t have room to print).

At the moment, The Holy Grail ebook is not for sale separately and there are only two ways you can get it.

From now until Midnight (PST), May 13th, 2010, you can get a copy of the Holy Grail Body Transformation program ebook for FREE when you purchase the Burn The Fat, Feed The Muscle e-book from this web page:
www.BurnTheFat.com

The other way you can a a copy is by joining the Burn the Fat Inner Circle at:
www.BurnTheFat.com/innercircle

After May 13th, 2010 at midnight PST The Holy Grail will be taken off the market for a period of time while Tom is collecting case studies and getting feedback from users, to include in the final edition - which WILL be released for sale separately later this year.
Visit the Burn The Fat website now and jump on this deal while you still can.

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Free and Helpful Information
About Health and Fitness on KieFit.com
Submit your Articles
CLICK HERE: http://www.kiefit.com/
=====================================
Enjoy your healthy life!

Heidi

P.S. Tell your friends about http://www.kiefit.com
P.P.S.Please ad me to your twitter, facebook and linkedin.

http://twitter.com/KieFitDotCom
http://www.facebook.com/KieFitDotCom
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