Weight Loss Secret

Weight Loss Secret : 25 Bodyweight Exercise Ideas for Bootcamps

noreply@blogger.com (iskandarX) — Mon, 22 Feb 2010 09:23:00 +0000

The following article covers a topic that has recently moved to center stage--at least it seems that way. If you've been thinking you need to know more about it, here's your opportunity.

The TT Bootcamp Workout Program

Sometimes the most important aspects of a subject are not immediately obvious. Keep reading to get the complete picture.

When doing bootcamp workouts, you have to have a LOT of variety, or else your campers will get bored and another "bright shiny fitness object" like Zumba or spinning will grab their attention and they'll be gone from your classes for good..

As you know, there's a huge range of bodyweight exercises in the TT Bootcamps Workouts, but if you've gone through all of them already and can't wait until "TT Bootcamps 2K10" comes out, then here's a laundry list of exercise to help you change up your programs.

Well, here are more than 25 alternative bodyweight exercises for you.

Situation #1 - You need a replacement for push-ups...so why not try:

- close-grip pushups (use 3/4 range of motion for maximum triceps work)
- decline pushup
- elevated pushups
- off-set pushups (& walking off-set pushups - totally cool move)
- pushups with your feet on the ball
- pushups with your hands on the ball
- spiderman pushups
- decline close-grip pushups
- decline spiderman pushups
- pike pushups

Situation #2 - You need some new lower body exercises, so try:

- 1 & 1/2 rep Bulgarian split squats (advanced)
- split squats with your front foot elevated 4-6 inches
- 1-leg deadlifts
- 1-leg squats sitting back onto a bench
- 1-leg squats standing on the bench and dropping one foot off the side
- deep step-ups (drop your hips low before doing a step-up)
- reaching lunges

Situation #3 - You don't have dumbbells but you want to do something for the upper back, so you can do:

Using the smith machine, you can do...
- inverted rows
- underhand inverted rows
- inverted rows with your feet on the ball
- inverted rows holding the ends of a towel hung over the bar (advanced grip strength there!)

Using the pullup bar, you can do...
- eccentric pull-ups
- regular pull-ups
- sternum pull-ups
- chinups
- side to side pull-ups

Whew!

That should add some variety to your bootcamps until I can get the TT Bootcamps 2K10 manual done for you.

Your friend,

Craig Ballantyne, CSCS, MS
Author, TTBootcamps Workouts

The TT Bootcamp Workout Program

This article's coverage of the information is as complete as it can be today. But you should always leave open the possibility that future research could uncover new facts.

Surprising-Hidden-Gem-The-Top-3-Fat-Burning-Foods

noreply@blogger.com (iskandarX) — Sun, 11 Oct 2009 20:13:00 +0000

The following article lists some simple, informative tips that will help you have a better experience with fat burning foods, foods that burn fat, healthy foods, fat burning food, fat burning, healthy food.

In all of my years as a professional Nutrition Specialist, I've noticed that most people are shocked to hear some of my picks for the top fat burning foods that are best for weight loss and good health.

I won't bore you with all of the typical "healthy foods" that you hear about all of the time such as fruits and veggies... everybody knows those. Instead, I'm going to show you some shockers that most people don't realize are super healthy foods for fat loss.

1. Egg Yolks - yes, that's right... full fatty egg yolks with all of their fat and cholesterol. By the way, you've been mislead about the cholesterol in egg yolks -- it actually raises your GOOD cholesterol and helps balance proper ratios, so don't be afraid of the fat and cholesterol in these little nutrition power packed gems. And if you choose cage-free eggs from free roaming hens, the omega-3 content is higher with a more balanced fat profile.

Egg yolks are also one of the most nutrient dense foods on the planet in terms of vitamins, minerals, and trace nutrients. Trying to list all of the vital nutrients in egg yolks would take up an entire page so I won't even try that here. Just realize that egg yolks should NOT be avoided in favor of egg whites. Even the protein is more bioavailable when you include the yolks!

So don't be afraid to eat those delicious and healthy eggs and start burning belly fat faster.

Is everything making sense so far? If not, I'm sure that with just a little more reading, all the facts will fall into place.

2. Avocados - This is yet another "fatty food" that is also one of the best fat burning foods! Not only that, but avocados make just about everything creamier and more delicious. They are also power-packed with healthy fats, fiber, and antioxidants, as well as vitamins and minerals. The healthy fat in avocados also helps control appetite and fat burning hormones in your body.

Try adding avocado slices or guacamole to everything from morning eggs, salads, sandwiches, and burgers, and starting burning body fat faster! I would definitely consider avocados one of the best healthy super foods.

3. Grass-fed beef - While most beef you see at the grocery store is grain fed beef from cattle that are in poor health and has lower nutrition values and omega-6 to omega-3 fat ratios that are far out of whack, there is a better option... and that is Grass-Fed Beef!

Grass-fed beef is known to have much higher levels of healthy omega-3 fatty acids and lower omega-6 fats (which most people get too much of anyway). Grass-fed beef also contains higher levels of many vitamins and minerals, as well as containing high levels of conjugated linoleic acid (CLA), which is a healthy fat that is known to help muscle building and fat burning.

So don't be afraid to live it up a little and eat more beef, as long as you choose healthy grass-fed beef instead of grain fed beef. Enjoy and start burning more body fat with these so called "fatty" foods!

If you want to lose body fat faster, check out these 5 tips to Burn Stomach Fat the smart and effective way.
Enjoy, and good luck with your fitness endeavors!

Sometimes it's tough to sort out all the details related to this subject, but I'm positive you'll have no trouble making sense of the information presented above.

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3 Important Tips to Build Muscle Faster - Get Lean and Ripped - Let's face it

noreply@blogger.com (iskandarX) — Sat, 10 Oct 2009 17:04:00 +0000

3 Important Tips to Build Muscle Faster - Get Lean and Ripped

The following paragraphs summarize the work of build muscle, tips to build muscle, muscle building, building muscle, build lean muscle, get ripped experts who are completely familiar with all the aspects of build muscle, tips to build muscle, muscle building, building muscle, build lean muscle, get ripped. Heed their advice to avoid any build muscle, tips to build muscle, muscle building, building muscle, build lean muscle, get ripped surprises.

Let's face it... building muscle is not the easiest thing to accomplish even despite regular hard workout schedules and trying every type of workout and supplement.

I struggled for years to gain any significant muscle mass, but over the years in my personal training business and with my own experimentation have found some important things that have helped make significant muscle gains possible even for hardgainers.

So, I'm going to give 3 important tips here so you can start building lean muscle mass faster and easier.

1. Make sure that 95% of the exercises you perform regularly in the gym are big multi-joint compound exercises. It doesn't matter if your goal is fat loss or building muscle... big multi-joint exercises should comprise 95% of the exercises you do in your workouts if you want to get lean, ripped, and powerful.

It's easiest to think of it in terms of the major movement patterns such as these (focus 95% of your workouts on these):

* upper body horizontal press (bench press, pushups, dips),

* upper body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell rows),

* upper body vertical pull (lat pulldowns, pullups, chinups),

* upper body vertical press (overhead dumbbell and barbell presses, barbell or kettlebell clean & presses)

* lower body squatting movements (front squats, back squats, overhead squats, bodyweight squats, etc)

* lower body deadlifting movements (regular deadlifts, sumo deadlifts, Romanian deadlifts)

* lower body single leg movements (lunges, step-ups, jump lunges, etc)

* abdominal and core exercises (these are important, but still are 2nd priority after all of the major upper body and lower body multi-joint movements... your abs and core will be worked from most major multi-joint exercises anyway)

The other 5% of your exercises can focus on single joint exercises (isolation exercises) such as bicep curls, tricep presses, calf presses, shoulder shrugs, shoulder lateral raises, pec flyes, etc, etc. However, these exercises are only accessory exercises to do after the main focus has been the multi-joint drills.

2. Train hard and intensely 3-4 days/week for 45-60 minutes per weight training workout. Keep your workouts to no longer than 60 minutes as training too much beyond this point can trigger excess catabolism. You want to stay anabolic, but you still need to train your body hard and intensely enough to trigger muscle growth.

Truthfully, the only difference between you and build muscle, tips to build muscle, muscle building, building muscle, build lean muscle, get ripped experts is time. If you'll invest a little more time in reading, you'll be that much nearer to expert status when it comes to build muscle, tips to build muscle, muscle building, building muscle, build lean muscle, get ripped.

Try a super-set style of workout program to maximize the intensity that you can train. My favorite combinations are opposing upper and lower body movement patterns that don't interfere with each other, such as squats coupled with pullups as a superset, or bench press coupled with deadlifts as a superset.

Don't underestimate the effectiveness of these types of upper/lower body supersets done with heavy weights and a high intensity. The first time in my life that I experienced significant muscle mass gains were when I started doing these types of workout combos regularly (although still mixing up my training variables).

These are mainstays of almost any effective workout program -- caloric intake can simply be adjusted whether your goal is fat burning or gaining muscle mass.

3. Eat clean with quality whole foods... REAL foods instead of highly processed over-hyped supplement powders and bars.

The quality of protein (and additional nutrition from vitamins, minerals, and antioxidants) are best assimilated by the body from real whole food such as eggs, meats, dairy (preferably raw), fruits, vegetables, nuts, seeds, etc. instead of from processed protein powders, chemical-laden bars, and meal replacements.

Forget about the hyped up workouts in the muscle mags that only work for pro bodybuilders or people on steroids. Forget about the over-hyped supplement "stacks" that pay the bills for almost every muscle mag... Instead, make these tips in this article part of your lifestyle, and you'll see muscle gains and a leaner, ripped body like you've never seen before!

If you want to get a lean chiseled body, check out these tips to Get Ripped Abs the right way.

Enjoy, and good luck!

Now that wasn't hard at all, was it? And you've earned a wealth of knowledge, just from taking some time to study an expert's word on build muscle, tips to build muscle, muscle building, building muscle, build lean muscle, get ripped.

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It is THY 5 Minute Healthy Chocolate Fudge Recipe - Yes It\'s Healthy and pratically in weight loss secret

noreply@blogger.com (iskandarX) — Sat, 10 Oct 2009 12:57:00 +0000

Have you ever wondered if what you know about healthy chocolate recipe, healthy fudge, healthy dessert, chocolate and health is accurate? Consider the following paragraphs and compare what you know to the latest info on healthy chocolate recipe, healthy fudge, healthy dessert, chocolate and health.

As a Certified Nutrition Specialist, I like to find ways to prepare delicious foods that most people can't believe are actually healthy for you. If you have a sweet tooth like me, I'm sure you've tried to find ways to still enjoy sweet treats, but also try to make them healthier than typical junk food desserts.

The major problem with most so-called "healthy" desserts is that most companies attempt to make them healthier by reducing the fat content and thereby increasing the sugar content or artificial sweeteners... there's nothing healthy about either of those!

Below is my famous healthy chocolate-peanut-butter fudge recipe that takes only 5 minutes to make and is really simple. The great thing is that I use no added sugars, no artificial sweeteners, and all healthy fat sources. You'll see why below.

My healthy chocolate-peanut-butter fudge recipe (peanut butter can be omitted if you prefer plain chocolate):

* Extra dark chocolate bar (3-4 oz bar works well -- look for at least 70% cocoa content, between 70-85% -- this minimizes the sugar content)
* 4 or 5 Tbsp of your favorite organic nut butter (almond butter, cashew butter, peanut butter all work well)
* 2/3 to 3/4 cup of organic coconut milk (great source of healthy saturated fats from medium chain triglycerides - MCTs)
* 2 tbsp rice bran (additional healthy fiber source)
* 2 tbsp oat bran (more healthy fiber including soluble fiber)
* 1/2 cup raw pecans, almonds, or walnuts (yes, more healthy fats, antioxidants, and tons of vitamins/minerals)
* 1/2 cup dried cranberries or raisins (optional based on your tastes)
* 1 tsp vanilla extract
* a little stevia to lightly sweeten (stevia is a natural non-caloric sweetener as opposed to harmful artificial sweeteners)

Start with the coconut milk, nut butter, and chocolate bar in a medium saucepan and put it on the lowest heat possible. Continuously stir as the chocolate, coconut milk, and nut butter melts together. Once these melt together add in all of the other ingredients and stir together very well.

See how much you can learn about healthy chocolate recipe, healthy fudge, healthy dessert, chocolate and health when you take a little time to read a well-researched article? Don't miss out on the rest of this great information.

Once everything is mixed well together, spread the mixture onto some waxed paper laid out in a baking dish and throw it in the fridge to solidify.

Now you have some of the healthiest chocolate fudge ever known to man!

Keep in mind that you still need to keep your serving portions small because this is still a calorie-dense snack even though it is super-healthy. The good news is that it is lower in sugar and calories than typical fudge and has loads more nutrition than any typical fudge.

Enjoy! Tell your friends that Trainer Mike Geary gave you this recipe.

Check out these 5 tips to Get a Flat Stomach faster with no bogus diet pills or useless "abdominizer" gadgets.

Good luck with your fitness goals!

Knowing enough about healthy chocolate recipe, healthy fudge, healthy dessert, chocolate and health to make solid, informed choices cuts down on the fear factor. If you apply what you've just learned about healthy chocolate recipe, healthy fudge, healthy dessert, chocolate and health, you should have nothing to worry about.

The 2 Worst Foods That Make You Fat - One May Shock You , most people falsely believe these 2 foods are "healthy"

noreply@blogger.com (iskandarX) — Fri, 09 Oct 2009 18:36:00 +0000

Have you ever wondered what exactly is up with foods that make you fat, worst foods, unhealthy foods, food and weight gain, fattening foods? This informative report can give you an insight into everything you've ever wanted to know about foods that make you fat, worst foods, unhealthy foods, food and weight gain, fattening foods.

The 2 fattening foods that I'm going to talk about in this article may actually shock you... most people falsely believe these 2 foods are "healthy". In all of my years working as a Certified Nutrition Specialist, this usually surprises people when I mention they should consider eliminating these foods from their diet.

Everybody these days knows how bad trans fats and high fructose corn syrup are for you, so I figured I'd spare you yet another lecture on those... Instead, read on to see a couple foods that may shock you that they may be packing on the blubber.

The first type of food that is often falsely believed to be healthy is wheat products... this includes most breads, cereals, bagels, muffins, pasta, crackers, and so on. And yes, I am including "whole wheat" in the category of this fattening food.

First of all, a large percentage of the population has some degree of intolerance to the gluten in wheat and some other grains. Full blown celiacs are the most sensitive to it, but what most people don't realize is that the majority of the population was never meant to eat large quantities of wheat. The human digestive system has never adapted to large amounts of wheat in the diet.

The introduction of wheat into the human diet has only been in the last couple thousand years, and it has NEVER been in such large quantities in the human diet until the last 80-100 years. This is a small time frame compared to the traditional diet that the human digestive system developed over several hundred thousand years eating a hunter-gatherer diet of meats, fruits, vegetables, nuts, and seeds.

From my experience with many of my clients, when they heed my advice and eliminate wheat from their diet for 2-3 weeks to see if they start to lose weight and feel better, this almost always makes a HUGE difference. Many times, they not only start losing body fat much faster, but they also finally get rid of headaches and indigestion that has plagued them for years. Sometimes even skin problems go away when eliminating wheat from the diet.

It's really a good idea to probe a little deeper into the subject of foods that make you fat, worst foods, unhealthy foods, food and weight gain, fattening foods. What you learn may give you the confidence you need to venture into new areas.

The 2nd example of the worst fattening foods that shocks many people because it is thought to be "healthy" is -- fruit juice.

Don't get me wrong, I'm not an anti-carb advocate per se... I actually think most fruits are VERY healthy for us. However, we were NOT meant to separate the juice from the rest of the fruit and only drink the high calorie sugary mixture and leave behind the fiber and other beneficial components of the fruit.

When you only drink the juice of fruits (apple juice and orange juice being 2 of the worst culprits in the western diet), you are not getting the appetite satisfying effect of the fiber in the fruit, and you're left craving more carbs. Also, the fiber in whole fruit helps to slow the blood sugar response when eating whole fruit compared to fruit juice.

Bottom line... overconsuming fruit juices makes you fat. On the other hand, eating whole fruits including all of the fiber helps you maintain a healthy balanced diet and high nutrient density (as long as the rest of your diet is whole unprocessed foods as well).

If you want the REAL truth on eating strategically for permanent fat loss, read these 5 tips for Losing Body Fat the smart and effective way.

Enjoy, and good luck with your nutrition endeavors!

Hopefully the sections above have contributed to your understanding of foods that make you fat, worst foods, unhealthy foods, food and weight gain, fattening foods. Share your new understanding about foods that make you fat, worst foods, unhealthy foods, food and weight gain, fattening foods with others. They'll thank you for it.

I always contend that once you get a handle on these 4 main points of your diet detailed above, the rest starts to take care of itself as you gain control over your appetite, blood sugar levels, hormone levels, etc. It all falls into place, and you eventually gain total control over how lean you want to get.

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Weight loss - Introduction And History

noreply@blogger.com (iskandarX) — Thu, 08 Oct 2009 19:13:00 +0000

Weight loss

If you're seriously interested in knowing about weight loss, you need to think beyond the basics. This informative article takes a closer look at things you need to know about weight loss.

Weight loss, in the context of medicine, health or physical fitness, is a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue.

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It can occur unintentionally due to an underlying disease or can arise from a conscious effort to improve a perceived overweight or obese state.

Unintentional weight loss

Poor management of type 1 diabetes mellitus, also known as insulin-dependent diabetes mellitus (IDDM), leads to an excessive amount of glucose and an insufficient amount of insulin in the bloodstream. This triggers the release of triglycerides from adipose (fat) tissue and catabolism (breakdown) of amino acids in muscle tissue. This results in a loss of both fat and lean mass, leading to a significant reduction in total body weight. Note that untreated type 1 diabetes mellitus will usually not produce weight loss, as these patients get acutely ill before they would have had time to lose weight.

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Myriad additional scientific considerations are applicable to weight loss: physiological and exercise sciences, nutrition science, behavioral sciences, and other sciences.

One area involves the science of bioenergetics including biochemical and physiological energy production and utilization systems, that is frequently evidence of diabetes, and ketone bodies, acetone particles occurring in body fluids and tissues involved in acidosis, also known as ketosis, somewhat common in severe diabetes.

In addition to weight loss due to a reduction in fat and lean mass, illnesses such as diabetes, certain medications, lack of fluid intake and other factors can trigger fluid loss. And fluid loss in addition to a reduction in fat and lean mass exacerbates the risk for cachexia.

Infections such as HIV may alter metabolism, leading to weight loss.

Hormonal disruptions, such as an overactive thyroid (hyperthyroidism), may also exhibit as weight loss.

Recent research has shown fidgeting to result in significant weight loss.

Intentional weight loss

Intentional weight loss refers to the loss of total body mass in an effort to improve fitness, health, and/or appearance.

Therapeutic weight loss, in individuals who are overweight or obese, can decrease the likelihood of developing diseases such as diabetes, heart disease, high blood pressure, stroke, osteoarthritis, and certain types of cancer.

Therapeutic weight loss techniques

The least intrusive weight loss methods, and those most often recommended by physicians, are adjustments to eating patterns and increased physical activity, generally in the form of exercise. Physicians will usually recommend that their overweight patients combine a reduction of processed and caloric content of the diet with an increase in physical activity.

Other methods of losing weight include use of drugs and supplements that decrease appetite, block fat absorption, or reduce stomach volume.

It's really a good idea to probe a little deeper into the subject of weight loss. What you learn may give you the confidence you need to venture into new areas.

Green tea and hoodia gordonii are often advertised as weight loss supplements. Medicines with herbs such as Fucus vesiculosus are popular.[9] Weight Loss Coaching is rapidly growing in popularity in the United States, with the number of available coaches nearly doubling since 2000.

Finally, surgery (i.e. bariatric surgery) may be used in more severe cases to artificially reduce the size of the stomach, thus limiting the intake of food energy.

Attention to diet in particular can be extremely beneficial in reducing the impact of diabetes and other health risks of an expanding waist.

Weight loss occurs when an individual is in a state of negative energy balance. When the body is consuming more energy (i.e. in work and heat) than it is gaining (i.e. from food or other nutritional supplements), it will use stored reserves from fat or muscle, gradually leading to weight loss.[citation needed]

It is not uncommon for some people who are currently at their ideal body weight to seek additional weight loss in order to improve athletic performance, and/or meet required weight classification for participation in a sport.

However, others may be driven by achieving a more attractive body image.

Consequently, being underweight is associated with health risks such as difficulty fighting off infection, osteoporosis, decreased muscle strength, trouble regulating body temperature and even increased risk of death.

Crash dieting

A crash diet refers to willful nutritional restriction (except water) for more than 12 hours. The desired result is to have the body burn fat for energy with the goal of losing a significant amount of weight in a short time. However, the body reacts by preserving fat stores and burning lean muscle tissue, such that this is a poor strategy for intentional weight loss.[citation needed]

Crash dieting is not the same as intermittent fasting, in which the individual periodically abstains from food (e.g., every other day).

Weight loss industry

There is a substantial market for products which promise to make weight loss easier, quicker, cheaper, more reliable, or less painful.

These include books, CDs, cremes, lotions, pills, rings and earrings, body wraps, body belts and other materials, not to mention fitness centers, personal coaches, weight loss groups, and food products and supplements.

US residents in 1992 spent an estimated $30 billion a year on all types of diet programs and products, including diet foods and drinks.

Between $33 billion and $55 billion is spent annually on weight loss products and services, including medical procedures and pharmaceuticals, with weight loss centers garnering between 6 percent and 12 percent of total annual expenditure.

About 70 percent of Americans' dieting attempts are of a self-help nature.

Although often short-lived, these diet fads are a positive trend for this sector as Americans ultimately turn to professionals to help them meet their weight loss goals.

So now you know a little bit about weight loss. Even if you don't know everything, you've done something worthwhile: you've expanded your knowledge.

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