Friday, December 30, 2005

Healthier Life

A Healthy Diet Plan
by Renee Kennedy

Losing weight, gaining weight or maintaining a healthy weight doesn't have to be a difficult task. If you are willing learn to eat healthy and exercise regularly, you can train your body to accept a healthier "way of life."

Here is a simple 4 step plan that can help you learn how to live a healthier life:

Continued > > >

Tuesday, December 27, 2005

Chest Training

Highly Effective Chest Training

Although I don't feel that the chest is necessarily the most important muscle group to develop for overall body size, it is the one that I get the most questions about. It is considered one of the "showy" muscles, and most definitely the muscle group that most people try to develop to the fullest.

Everyone wants a huge chest, plain and simple. It is all too common to see inexperienced lifters slaving away on endless sets of bench presses and cable crossovers in search of full, thick pecs. It is also used as a landmark for strength (although it shouldn't be). If I had a dime for every time I've heard someone ask that question we've all heard a million times, "how much do you bench?" I'd be rich. Either way, the chest is still a very important upper body muscle group that helps contribute to that look of overall thickness.

The reality is that there is nothing complicated about building an impressive chest The bottom line for huge chest gains is consistency, effort and steady progression in weight and repetitions. There are no shortcuts to any place worth going, and a huge chest is no exception. Some are genetically blessed with well-developed pectorals, and for others their chest lags behind. Either way, hard work and dedication is the most important factor.

The chest is made up of two main heads, the pectoralis major and the pectoralis minor. To stimulate the chest using weights you will be using one of two motions: a press or a flye. If you want the most out of your chest workouts, the key lies in your pressing movements. Although flyes may have their place every once in a while, the pressing movements are where your true strength lies. The more weight you can move, the more muscle fibers you can recruit. There is absolutely no replacement for heavy barbell presses, dumbbell presses and wide-grip dips. These are the basic, bread-and-butter lifts and should always be the cornerstone of your chest workouts. Save the pec-deck and cable crossovers for the pencil necked geeks on the treadmill; real men train with real lifts. You don't have to eliminate them altogether, but definitely use them sparingly.

Like I said before, building thick and well developed pec muscles is fairly simple. There are no secrets, magic formulas or killer techniques that will "shock" your chest into massive growth. Stick to your basic presses, focus on overload and progression, and I promise that you will see impressive gains.

Here are the most effective and ineffective lifts for packing muscle onto the chest:

Continued > > >

Friday, December 23, 2005

Comfort Zone

Are You In A Subconscious Comfort Zone?

When it all comes down it, how much effort do you truly put into your muscle building program? Can you honestly say that you are working as hard as you possibly can? Are you a true gym warrior?

I'm talking about the type of person who will do whatever it takes, no matter how difficult it is, or what the consequences may be. The kind of person who will drive through pain barriers with an explosive force of will, never surrendering or giving in. One who would jump onto the back of a bus just to make it to the gym. You know the kind of person I'm talking about if you are one. Those who choke down can after can of tuna and squat to failure on the laziest of days.

Whether or not we know it, these warrior-like instincts exist deep within us all. Once upon a time, humans depended solely on the environment for survival. We couldn't hop into the car and drive down to the local grocery store to fill our bags full of food. We were hunters and gatherers who relied on the wilderness and the wildlife in order to meet our nutritional needs. This required great speed, strength, endurance and a killer instinct for survival. As time continues to drag into the future, the human race as a whole has become lazier, more out of shape and less willing to work hard to achieve our desires than ever before. Raw, physical labour has been replaced by masses of machines used to do the jobs that we were once required to do. We no longer need the skills to hunt, as these jobs are all done for us. No matter how far into the future we go, the simple fact is that these primitive killer instincts we once needed and used still remain buried within our subconscious. The trick is to tap into these powers and to use them on our quest for mind blowing muscle mass and strength.

I don't care what anyone says, but the number one factor that separates the men from the boys, (those who make modest gains from those who make serious gains) is their level of training intensity. You simply will not yield the type of results you are looking for unless you are willing to push your body to its utmost limits. However, more often than not we see people training with far less than maximal intensity. Why? Are they afraid?

The saying always says "no pain, no gain". I don't really like to think of it necessarily as pain, but rather as "discomfort". The question then remains: why on earth would anyone let a little bit of discomfort get in the way of achieving something they want so badly? The plain fact is that training discomfort is temporary. It is there, you endure it, and then it is in the past. So why not treat every workout, every exercise, every repetition as if it was your last? You must go into every workout knowing that it is a prime opportunity to increase lean size and strength.

Continued > > >

Monday, December 19, 2005

New Year's Resolution Action Plan

New Year's Resolution Action Plan (increase your success rate by 10X)

Creating a new year's resolution can be a great idea, especially if you are resolving to get healthier (weight loss and exercise are the top resolutions made). But if you don't have an action plan it may be doomed before it ever gets started. Unfortunately, the majority of individuals who make a new year's resolution end up breaking it. By February, nearly half have already failed.

The following shows how many of these resolutions are maintained as time goes on:
- past the first week: 75%
- past 2 weeks: 71%
- after one month: 64%
- after 6 months: 46% (1)

But don't let those stats convince you to plop down on your couch with a bag of chips. People who explicitly make resolutions are 10 times more likely to attain their goals than people who don't explicitly make resolutions. (1) So, if you want to lose weight or just get more fit in 2006, then resolving to do so may be beneficial to you. Just make sure you have an action plan that helps ensure your success.

A Department of Labor survey of adults asked them to identify the biggest issue that prevents them from achieving their New Years Resolutions or goals. The top 3 reasons identified were as follows: Procrastinating 33%; Lack of discipline 24%; No game plan 19%.

Here is a specific action plan for diet and fitness related resolutions that will help eliminate these three top issues.

Continued > > >

Friday, December 09, 2005

Golf Fitness Books

How A Golf Fitness Book Can Transform Your Game
by Mike Pedersen

A golf fitness book that is written to give you ready-made golf fitness programs, exercises, step-by-step instructions and illustrations can quickly transform your golf game.

There are so many “so-called” golf fitness books on the market; but when you open them up you see dozens of pictures of golf models sitting on exercise machines in the gym.

This is NOT a golf fitness book, this is a book pertaining to “general” fitness, but with the title revised to catch the golfers eye. In my mind, this is a little deceptive and can frustrate the consumer.

When I was doing research for my golf fitness book (manual) I was extremely disappointed. Having been a certified fitness professional for over 20 years and specifically working with golfers the last 10 years I was expecting some good body’s of knowledge on the subject.

I was extremely let down and even felt like I wasted my money getting them. This motivated me to put together my golf fitness book (manual) so that a golfer of any age or fitness level could apply it immediately.

What are the components of a complete golf fitness book?

Continued > > >

Saturday, December 03, 2005

Intervals for Weight Loss

"Intervals for Weight Loss"
copyright 2004 by Greg Landry, M.S.

If you're like most people, finding time to
exercise can be a challenge, so you want to
get the most out of the time you do have.
Including "intervals" in your exercise
routine can help you maximize your weight
loss and fitness results.

Intervals are brief periods (about one minute)
of more intense exercise mixed into your
regular aerobic exercise sessions. For
example, if you're walking, you would do a
one minute interval of faster walking about
every five minutes throughout your exercise

Here's how it will look.. you'll start with
your normal three to five minute warm-up and
then five minutes into your workout you do
your first interval, one minute of faster
walking (or perhaps jogging). At the end of
that minute you should be "winded" and ready
to slow down. You'll slow down to your normal
exercising speed for the next four minutes
and then your fifth minute is another one
minute interval. This pattern continues
throughout your exercise session.

You'll derive several benefits from intervals..

1. Intervals can help you to get past a
weight loss plateau.

2. Intervals increase your aerobic fitness
level by "pushing the envelope". While doing
your interval you cross the anaerobic
threshold into anaerobic metabolism, forcing
your body to become conditioned to more
intense exercise.

3. Your increased level of fitness means that
a given level of exercise will feel easier
and that you will be able to exercise at a
higher intensity which "burns" more calories.

4. Your increased level of fitness also means
that you will be less fatigued from daily
activities and you'll have more "energy"
throughout the day.

5. Intervals increase your basal metabolic
rate (BMR), causing you to burn more calories
24 hours-a-day.

6. Intervals cause you to "burn" more calories
during your exercise session and for several
hours afterwards.

7. Intervals will tone the involved muscles
to a greater degree than your regular aerobic
exercise would.

8. Intervals can make your exercise less
monotonous and help the time pass more

9. Intervals will energize you!

If you'd like to put a little excitement into
your exercise, and you're looking for better
results, give intervals a try!

Author and exercise physiologist, Greg Landry, offers
free, unique, weight loss and fitness articles and his
"Fast and Healthy Weight Loss" Newsletter at his site..

copyright 2004 by Greg Landry, M.S

Friday, December 02, 2005

Top 10 Reasons To Exercise In The Morning

"Top 10 Reasons To Exercise In The Morning!"
Copyright 2004 by Greg Landry, M.S.

If I had to pick a single factor that I thought
was most important in a successful exercise or
weight loss program, it would be to exercise first
thing in the morning - every morning! Some mornings,
you may just be able to fit in a 10 minute walk,
but it's important to try to do something every

So why mornings?...

1. Over 90% of people who exercise *consistently*,
exercise in the morning. If you want to exercise
consistently, odds are in your favor if you exercise
first thing in the morning.

2. When you exercise early in the morning, it
"jump starts" your metabolism and keeps it elevated
for hours, sometimes up to 24 hours! That means
you're burning more calories all day long just
because you exercised in the morning!

3. When you exercise in the morning you'll be
*energized* for the day! Personally, I feel
dramatically different on days when I have and
haven't exercised in the morning.

4. Many people find that morning exercise
"regulates" their appetite for the day - that they
aren't as hungry and that they make better food
choices. Several people have told me that it puts
them in a "healthy mindset."

5. If you exercise at about the same time every
morning, and ideally wake-up at about the same
time on a regular basis, your body's endocrine
system and circadian rhythms adjust to that.
Physiologically, some wonderful things begin to
happen; A couple of hours *before* you awaken,
your body begins to prepare for waking and exercise
because it "knows" it's about to happen. Why?
Because it "knows" you do the same thing just about
everyday. You benefit from that in several ways..

a) It's MUCH easier to wake-up. When you wake-up
at different times everyday, it confuses your
body and thus it's never really "prepared"
to awaken.
b) Your metabolism and all the hormones involved
in activity and exercise begin to elevate
while you're sleeping. Thus, you feel more
alert, energized, and ready to exercise when
you do wake-up.
c) Hormones prepare your body for exercise by
regulating blood pressure, heart rate, blood
flow to muscles, etc.

6. For many people, that appointed time every
morning becomes something they look forward to.
It's time they've set aside to do something
good for themselves - to take care of their body,
mind, and soul. Many find that it's a great time
to think clearly, pray, plan their day, or just
relax mentally.

7. Research has demonstrated that exercise
increases mental acuity. On average it lasts
four to ten hours after exercise! No sense in
wasting that brain power while you're sleeping. :)

8. Exercise first thing in the morning is really
the only way to assure that something else won't
crowd exercise out of your schedule. When your days
get hectic, exercise usually takes a back seat!

9. If finding time to exercise is difficult,
anyone can get up 30 to 60 minutes earlier to
exercise (if it's a priority in your life). If
necessary, you can go to sleep a little earlier.
Also, research has demonstrated that people who
exercise on a regular basis have a higher quality
of sleep and thus require less sleep!

10. You'll feel GREAT! DO IT! :)

Author and exercise physiologist, Greg Landry, offers
free, unique, weight loss and fitness articles and his
"Fast and Healthy Weight Loss" Newsletter at his site..

copyright 2004 by Greg Landry, M.S

Thursday, December 01, 2005

Weight Loss and Fitness

Top 10 Weight Loss and Fitness Myths
copyright 2004 by Greg Landry, M.S.

WARNING: Don't weight train until after
you've lost weight!

No, no, no, no, pleeeeease don't believe
that headline! That's one of the many
myths associated with weight loss and
fitness. If you're interested in losing
weight and getting fit as quickly as
possible, don't let these myths throw
you off track;

Myth #1 - Some fancy exercise
machine-of-the-month burns more calories
than any other exercise.

FACT - One thing that many people seem to be
confused about is how many calories are
expended during different types of exercise.
For example, I receive lots of questions
regarding how many calories are burned with
fancy exercise machines or certain unusual
exercises that are supposed to burn lots of

Don't be fooled by this stuff! Here's
the bottom line - caloric expenditure is
directly related to the amount of effort an
activity requires. In general, the more
difficult it feels, the more calories you burn.
The easier it feels the fewer calories you burn.
That's it! I don't care how fancy or expensive
the equipment is, the harder you work the
more calories you burn.

Myth #2 - Weight training with free weights
is much more effective than with machines.

FACT - For the purposes of general fitness,
muscle toning, and weight loss, it doesn't
matter. My suggestion is to do whichever you
are most comfortable with and are most likely
to do on a regular basis.

Myth #3 - Low intensity exercise puts
you in the "fat burning zone" and is ideal
for weight loss.

FACT - The "fat burning zone" doesn't matter.
Here's how it got started. Your body is always
"burning" a mixture of carbohydrates and fat
for fuel. This mixture tends to contain a
little more fat during lower intensity exercise.
Somebody took this to mean that a lower
intensity workout was best for losing weight..
not so!

It all comes from the same "pot". It doesn't
matter if you're burning a little more fat or a
little more carbohydrate at any particular time
in your fuel mix. It all comes from the same
calorie pool. The bottom line is, how many
calories are you burning.

Myth #4 - Exercising for 30 minutes two to
three times per week is sufficient for
weight loss.

FACT - That's better than doing nothing but
it's not optimal. I firmly believe that God
designed our bodies to be active daily. When
we exercise daily we are healthier, leaner,
more energetic, and the list goes on and on.

Also, daily exercise boosts your metabolism
like nothing else can. I recommend working
up to 30 to 60 minutes of daily aerobic
exercise and three days of weight training
per week.

Myth #5 - You can lose fat from a specific
part of your body by doing an exercise
for that part of your body. For example,
abdominal crunches will remove fat from
your abdominal area.

FACT - You can't spot reduce! You cannot
control where fat is removed from your body.

Myth #6 - You can't lose weight.

FACT - You CAN lose weight but it usually
happens much slower than you'd like it to.
Believing that you CAN lose weight is critical
to making it happen. Realize that if you are
consistently doing the right things, it will
happen. Don't get side-tracked by every new
crazy diet or exercise gizmo. Keep plugging
away at healthy eating habits and daily
exercise - it will happen!

Myth #7 - You shouldn't start weight training
until you've lost most of the weight you
want to lose because it will slow down your
fat loss, or trap your fat in the muscle, or
who knows what else.

FACT - Weight training is VITAL to a weight
loss program because it turns up the metabolic
fires that burn calories - and it tones your
muscles. You should start weight training

Myth #8 - You burn more fat if you exercise on
an empty stomach.

FACT - Exercising on an empty stomach
does not affect how you lose weight. In fact,
it may hinder it if you don't have the energy
to exercise. You should at least drink a
glass of juice prior to your workout if you're
exercising in the morning.

Myth #9 - You should always do your weight
training just before your aerobic exercise
session because you burn more fat that way.
I've even heard that you should weight
train, eat two raw carrots, and then do your
aerobic exercise.

FACT - The order in which you exercise does
not affect how you lose weight. I always
recommend weight training just after your
aerobic exercise (such as walking) simply
because your muscles are warm and supple and
much less prone to injuries.

Myth #10 - You'll burn more calories jogging a
mile than walking a mile.

FACT - Caloric expenditure is 62 calories per
100 pounds body weight per mile traveled
(walked or jogged). For example, if you weight
150 pounds, you expend 93 calories per mile
walked or jogged (62 x 1.5). Of course, if
you're jogging, you'll cover the distance in
less time than if you're walking. Thus, you'll
burn more calories in a given period of time
if you're jogging.

Get movin'!

Author and exercise physiologist, Greg Landry, offers
free, unique, weight loss and fitness articles and his
"Fast and Healthy Weight Loss" Newsletter at his site..

copyright 2004 by Greg Landry, M.S

Tuesday, November 29, 2005

Layman's Guides to Steroids: Episode III - Return Of The Syringe

If you're serious about building muscle then stop what you're doing and read this.

This is a short but extremely important notice. British bodybuilding and steroid guru Mick Hart will launch his new steroid guide next week, and has started a "priority notification list" where you can go now to get more information.

I suggest you do this for a couple of reasons:

1. He has told me in strict confidence that he will make a special "launch offer" (to those people who get on the priority notification list) that you would be wise not to miss.

2. Mick will send you preview information between now and next week, and knowing Mick, this information in itself will very informative!

Here's the page you need to go to now to get on the priority notification list: Mike's Page

Go do it now and you can listen to an audio interview with Mick talking in more detail about steroids and his new guide.

P.S. We don't recommend or approve of steroid use, but we know there are people that will, so you might as well do it right!

Saturday, November 26, 2005

eBook Review: Diet Supplements Revealed

How much money have you wasted on false promises made by weight loss and diet supplement companies? I've spent so much money, it's embarrassing to talk about.

You've seen all the infomercials on late night TV showing how their "magic" pill will melt away fat in no time. Well guess what? Almost all of the supplements you come across in the media are scams!

So, how do you know which (of the few) supplements ACTUALLY WORK? Well, there is a man named Will Brink who is one of the top sports supplement experts in the United States. People such as world famous athletes, Hollywood stars, the SWAT team, and even the Navy Seal special operations teams rely on Will's advice to keep them in tip top shape.

That's all fine and great, but these people have thousands of dollars to pay Will for his advice. Chances are, you don't have those kinds of resources available for "nutritional advice".

The reason I am even bringing this up is, I just found a guide called "Diet Supplements Revealed" that was written by Will Brink. The moment I saw this guide was available, I snatched it up as fast as I could pull the credit card out of my wallet!

I have to tell you, this is "THE GUIDE" you must have if you are interested in reducing your body fat. It has completely unbiased reviews of the weight loss supplements that actually work. I was surprised at how the media uses it's marketing hype to make worthless products look so good. After reading Will's book, I wonder how some of these so called weight loss supplement companies can sleep at night!

There is so much invaluable knowledge in this manual, I can't really do it justice here. You will have to check it out for yourself to truly understand what it takes to finally lose the weight, once and for all.

Will was having a special a couple days ago where he was giving away free consulting through his website. You can ask Will any kind of questions you want, plus he also has a bunch of exercise videos & meal planners developed for you too. If this special is still going on, you better jump on it. If you wanted to chat with Will as one of his regular clients, you would be looking at a few hundred dollars per hour!

Anyway, if you feel it's time to lose your body fat once and for all, reading "Diet Supplements Revealed" is the best possible way to get it done. Click here to learn more about "Diet Supplements Revealed".

Friday, November 25, 2005

eBook Review: Muscle Building Nutrition

Until you learn to eat right, you will have a hard time building lean muscle.

I am constantly reading and learning about the best ways to build lean muscle mass. Education is probably one of the best things you can do to help yourself get the edge when working out in the gym.

This ebook is called "Muscle Building Nutrition" and was written by a man by the name of Will Brink.

Will is a sports nutrition and supplementation expert, not some lazy slob sitting in his basement writing "muscle building" guides. Some of Will's clients include famous athletes and even SWAT team and Navy Seal special operation teams! When Will talks about building muscle, I listen. Plain and simple.

Needless to say, I was on the edge of my seat while reading this guide. The "lean muscle building diet" plan that is spelled out step by step was worth the price of the book by itself. This is the same plan used by professional athletes throughout the world. The only difference is, you don't have to pay thousands of dollars for this plan like the athletes do.

In the second part of the book, Will talks about bodybuilding supplements. I have to admit, I was completely shocked at what he revealed. Thanks to Will, I will save thousands of dollars this year by not wasting money on supplements that flat out don't work. (Will does explain which ones DO WORK, so that is something you won't want to miss).

Last time I checked, Will was offering a special on his website. He was giving away free memberships to his "Inner Ring", which is basically free support and consulting with Will and a bunch of other great freebies. If he is still offering this bonus, then you should signup right away before he stops giving it away.

I can't recommend Will Brink's "Muscle Building Nutrition" book highly enough. Click Here and hurry over to his website to check it out for yourself.

Friday, November 18, 2005

Instant Weight Loss Strategies

Instant Weight Loss Strategies That Anyone Can Use
by Gary Matthews

You've probably heard it a hundred times before but I will say it again, incidental activity is very important in the process of losing weight as you can burn more calories than relying on dietary means alone.

Fat is burned from the body when cells oxidize to release energy in the form of exercise or movement. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

The loss of fat comes from fat cells all over the body, not from one or more specific area's so spot reduction of a certain area is not possible. The main priority of this article is to show you the quickest and safest way to lose fat from the body.

The key to effective aerobic training that burns off the maximum amount of fat is long-term consistency not intensity. It doesn't matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.

The best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. What many don't know is that walking produces a greater percentage of fat loss as opposed to jogging or running. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the gym.

Walk or exercise until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, your going too hard, your energy is coming from your carbohydrate reserves and not from your fat stores. Try fast walking for one hour a day every day of the week if you are able.

Here are some of the benefits of Fast Walking.

Continued > > >

Thursday, November 17, 2005

Why do diets always fail?

Why is it, when you start a new diet, it usually always fails eventually?

Maybe you have a little success at the start and lose a few pounds but it never seems to stay off for long. It seems so unfair. Have you found that?

So why do diets fail?

Do they fail because you lack willpower?
Is it because the diet is flawed and could never work?
Are you unable to change your lifestyle to meet the diet's demands?
Is your teacher or dietician unskilled enough to pass on their expertise?

Actually, the reason diets fail is NONE of the above...

So what is the real reason?

Well, the great news is, I have found an excellent site to finally give you an answer to this burning question. I have to say, this site is just a little bit special and with a very different solution from anything else you may have found before.

I recommend you try out what it says - it may well be what finally makes a difference to your weight - permanently.

Check out the site now and by the time you reach the bottom of the page you will understand why I'm so excited.

Monday, November 14, 2005

Exercising Over The Holidays

Festive Fitness
Nine tricks for fitting in exercise over the holidays

Who has time to exercise during the holidays? You do—and here's how. You don't have to spend an hour at the gym to get a quality workout in. With holiday parties, travel and shopping, your free time is probably at an all-time low. So we've got nine simple tricks that can help keep you active, without driving you to the proverbial holiday nuthouse.

If you can get into the mindset that something is better than nothing, you'll be amazed at the results you can get.

1. Break up your routine. Research has shown that when it comes to lifting weights, a few shorter workouts can be just as effective as one long workout. Look at your normal weight lifting routine and split it up into two or three smaller pieces. Take 10 or 15 minutes, two or three times during the day and fit each piece in. You'll find you'll be able to fill your downtime that you usually waste waiting to do something else, and you'll get the same benefit as you would doing your normal, longer workout.

2. Do a little bit each day. Make it your goal to do something active each day during the month of December. You don't have to feel guilty if you can't exercise as much as you did in September, but you do have to keep your lifestyle active. Find an activity—walking, vacuuming, shopping, shoveling snow—and get it done.

3. Commit to half. You're driving home past the gym. You still have four aunts, two uncles and a hairdresser to shop for—what do you do? Commit to doing half of your normal routine. Get in the gym, change your clothes and start an abbreviated workout. You'll be staying active and odds are, once you're there, you'll stay for longer than you think.

4. Walk when you can't do anything else. Just walk. Walk around the block. Walk in the parking lot. Walk up and down the stairs. Even walking in the mall counts. If you have to call your relatives, then do so on the move. When you are at the end of your rope, just tie a knot and take a walk.

5. Exercise in the mornings if possible. This is one of the more difficult ways to fit in exercise, but it is probably the most rewarding. If you can, try waking up 30 minutes earlier for just one week, and then decide if it's worth it. Exercising during the morning hours is a tough transition, but many people find that once they start exercising early, they never stop. Remember, you're going to have to push yourself during the holiday season. To get the results you want, expect to put in some effort.

6. Use your lunch break for more than eating. Don't spend a whole hour in the break room watching Days of Our Lives. Instead do a couple laps around the parking lot first and then go eat. Even if you only have 10 minutes, get out and move. Again, the theory of "a little is better than nothing" applies here.

7. Up the intensity. You can shorten your workout, but make it more difficult. Lift heavier weights and increase the speed and/or the incline on the treadmill. Forcing your body to work harder for shorter periods of time is a good way to stimulate both muscle growth and fat burning.

8. Accept what's acceptable. Remember, 20 minutes of cardio will do. There's no need to ride the Life Cycle for an entire hour or elliptisize yourself to death. If you're busy during the holidays, shoot for a solid 20-minute workout. You will raise your heart rate long enough to promote fat burning, and you'll still have time to wrap that present for your neice.

Plus, if you miss a few days, it's not a reason to give up for the whole season. You aren't going to lose the gains you worked so hard for by missing just a few days or one week. Get back on the horse (or treadmill) and give it another shot. You know you are going to do well in January, but it's December that can really make the difference.

9. Don't set unrealistic goals. Finally, realize that you just might not be able to do everything you are used to doing. Your exercise goal for December is to keep in the active habit and make sure you don't pile on the pounds before the New Year. Ask yourself, "Is an hour of exercise each night a realistic goal?" Don't set yourself up to fail (or worse yet, to prove that exercising is impossible during the holidays). Be realistic, and you'll be successful.

Saturday, November 12, 2005

Carb Track

CarbTrack is a state-of-the-art software program that finds out about you specifically, and then tailors your dietary needs (your guidelines), so you can eat a determined amount and guarantee yourself that you'll be losing weight. It puts an end to the dieting game once and for all, keeps you motivated to stay on track, and will have you losing weight faster (and keeping it off) the very first day you use it!

Wednesday, November 09, 2005

Are You Eating Too Much Protein?

Discover The Truth About Eating Too Much Protein

Lets face it protein is an essential nutrient, and is vital to your health and is used to build muscles, skin, hair and nails. However, many people put their health at risk by eating too much of it.

The typical American diet already provides plenty of protein and there is no point in adding any more, unlike fat cells, there is no place in the body to store protein so the excess is eliminated or is seen as fat rather than muscle.

So what you need to do is to consume just enough protein to allow your muscles to be healthy, perform work and grow. But how much is just enough?

You only use protein for about 15% of your energy use, the majority of energy comes from fats and carbohydrates.

Exercising doesn't necessarily mean that you require more protein but more carbohydrates to stop your body breaking down protein and using that for energy.

Try to make sure that 70% of your protein comes from sources such as meat, fish, eggs or poultry. The complete protein provided by these foods combines with incomplete protein consumed from other food sources.

So your body makes the best of all the protein that you consume.

If you are consuming too much protein, you are probably consuming too many calories over your maintenance levels and this will show as an increase in your body fat levels.

And with the advent of the latest fad high protein diets, not enough carbohydrates are being consumed so the protein is converted to glucose and not converted into muscle growth.

What is needed for muscle growth is not more protein but high intensity strength training with the required amount of time for rest and recovery between sessions.

Because that major bodybuilding star you saw in the latest magazine requires 300 grams of protein a day doesn't mean that you have to. What he won't tell you is that taking Steroids is behind his muscle gains and not his diet.

High intensity strength training and not food stimulates muscle growth

Consuming excessive amounts of protein is not only bad for your liver and kidneys but also promotes vitamin and mineral deficiencies. It is also linked to osteoporosis and some forms of cancer.

One way to overcome the need to eat large quantities of protein is to increase the consumption of protein in stages until a maximum efficiency point is reached and then to drastically reduce it again.

This obliges the body to over-compensate by increasing the efficiency for the absorption of protein into the body.

An example of a Protein Loading diet is found below.

Continued > > >

Saturday, November 05, 2005

Are you being troubled by Sinusitis?

Around 30 per cent of the people in the world suffer from
sinus infection each year. How can it be prevented?

It is said that around 30 per cent of all people suffer from sinusitis
or sinus infection at least once each year. Sinuses are little air
pockets inside the skull bones. They are located to either side of
the nose, behind and in between the eyes, in the forehead, and
behind the head. Sinuses contain mucus that drains into the nasal
passageways through pin holes in the sinuses.

A sinus infection happens when the paranasal sinuses on either
side of the nose get inflamed. This happens during a cold or an
allergy attack, when more histamines are produced in the
paranasal sinuses. The inflammation blocks the narrow
passageways, making the mucus collect there. This collected
mucus soon becomes a breeding ground for bacteria. That's how a
sinus infection begins.

The body produces histamines during allergic reactions. Histamines
are neuro-transmitter chemicals. Though histamines are always
present in our body, an allergy attack causes more histamines to
be released at the site of the allergy attack. When a mosquito
bites, for example, histamines are released at the area of the bite
making the skin there turn red and itchy. When histamines are
released, they cause inflammation and constriction of the muscles.

The symptoms of a sinus infection begin with headache, facial pain,
nasal congestion, fever, green or yellow discharge, a heavy face
feeling, etc. The infection usually lasts for three weeks or more.

Continued > > >

Friday, November 04, 2005

Get Instant Energy -- Without Those Energy Drinks!

Glyconutrients can provide your body with the high-
intensity instant energy it needs, without the ill-effects associated
with energy drinks.

In today's world there is no such thing as too much energy.
Everyone wants energy, as much as they can pack in. And they
want to have the energy instantly. Energy drinks have filled in this
modern human need quite effectively. They give you the instant
burst of energy that you always wanted. Energy when you need it
-- like flicking a switch.

Many people go for energy drinks at times of increased physical
and mental stress -- to improve their alertness, concentration, and
performance. Surveys have shown that many of the world's top
athletes and drivers consume energy drinks. Many people with
active lifestyles depend on energy drinks to revitalize their body
and mind. While the short-term effectiveness of energy drinks
cannot be disputed, their long-term effects need to be carefully

Energy drink companies also claim that their products enhance
focus and concentration, improve short term memory, and contain
much less sugars than normal soft drinks.

Continued > > >

Thursday, November 03, 2005

The Glycemic Index

The Glycemic Index:
Key to Fat Loss Or Just Another Diet Gimmick?
Author: Tom Venuto

The glycemic index (GI) is a scale that measures how quickly carbohydrate foods are broken down into glucose. The original purpose for the glycemic index was to help diabetics keep their blood sugar under control. The glycemic index has recently attracted a lot of attention in the bodybuilding, fitness and weight loss world and has even become the central theme in numerous best-selling diet books as a method to choose the foods that are best for losing body fat.

According to advocates of the glycemic index system, foods that are high on the GI scale such as rice cakes, carrots, potatoes, or grape juice are "unfavorable" and should be avoided because they are absorbed quickly, raise blood sugar rapidly and are therefore more likely to convert to fat or cause health problems. Instead, we are urged to consume carbohydrates that are low on the GI scale as black eye peas, old fashioned oatmeal, peanuts, apples and beans because they do not raise blood sugar as rapidly.

While the GI does have some useful applications, such as the use of high GI foods or drinks for post workout nutrition and the strong emphasis on low GI foods for those with blood sugar regulation problems, there are flaws in strictly using the glycemic index as your only criteria to choose carbs on a fat loss program.

Continued > > >

Wednesday, November 02, 2005

Speed Training | Olympic Lifting | Track and Field

Coaches, fitness professionals and serious athletes learn how to stay a step ahead of your competition. If you're a seasoned veteran looking for extra tips, cues and ideas to further evolve your game, or an inexperienced coach or athlete looking to expand and develop you're knowledge and success then we have the information (speed training, football speed training, track and field, Olympic lifting) and resources to take you to that next level.

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Complete Olympic Lifting - You can have your athletes performing the Olympic Lifts with perfect technique the very next time they step into the weight room. By following the easy to understand, step by step system contained in Complete Olympic Lifting, you will see instant improvements in every athlete you coach.

Complete Track and Field is your centralized, one-stop coaching and training resource for every event in Track and Field.

Sunday, October 30, 2005

Advanced Nutritional Products - What Are They?

Advanced Nutritional Products - What Are They?
Author: David Buster

Advanced nutritional products are substances that have been shown by clinical studies to provide important health benefits. Advanced nutritional products that support the health of the heart, eyes, brain, immune system, joints and so on are being proven by studies on an ongoing basis. We are living longer, and we want those extra years to be active ones full of optimism, energy and health.

The foundation for good health is a lifestyle that includes a sensible diet with nutritional supplements, sufficient quality sleep, reasonable exercise and weight management. Taking high-quality, anti-aging advanced nutritional products helps fill in the dietary gaps that everyone will have. The essential nutrients that your body needs are extensive and complex. Vitamins and minerals are just the beginning. Other nutrients that provide significant anti-aging benefits are the key to improved energy, better health and freedom from disease.

Here are examples of advanced nutritional products:

Continued > > >

Saturday, October 29, 2005

Healthy Eating At Fast Food Places

Healthy Eating At Fast Food Places - Are You Kidding Me?
By Mike Singh

Is it possible to eat healthfully at a fast food restaurant? The big name chains, such as McDonald's, Wendy's, Burger King, and Taco Bell want you to think so. All of these restaurants offer some type of "healthy" alternative on the menu to entice those who are watching their weight or simply wanting better options. But how healthy are these options? It depends on what you order, of course.

Aside from some options that can be quite healthy, such as salads, other options that may seem like wise choices may not be as great as they seem. Also avoid ordering anything in a large size, as this quickly adds extra calories and fat. Many foods also include extra sugars that quickly add calories.

Continued > > >

Friday, October 28, 2005

Idiot Proof Diet

Fat Loss '4' Idiots - (Idiot-Proof Diet) - Download the Idiot-Proof Diet within 60 seconds - and look good in the mirror again.

Thursday, October 27, 2005

Build Muscles And Smash Plateau For Beginners

Build Muscles And Smash Plateau For Beginners
By: Chris Chew

Five times a week, two hours each visit. You've been more faithful to your gym schedule than you've ever been to any girlfriend you've had. And for a while it paid off: those muscles started rippling and the girls started paying attention.

But then, like a bad dream you wake up from, your muscles suddenly wasn't growing like what it used to do. Your muscles stop responding to your heavy workout no matter how intensely you've been training. So you said to yourself, now I will train harder. So now you put in three hours a session and but even as you upped your gym dosage, horrors of horrors, your muscles are actually shrinking.

Ahhhhh, the Gym Plateau. It afflicts all of us and few of us ever gotten out of it. In fact, most people don't even know that they have hit the dreaded plateau and thought that their muscles can only grow so much due to inherent genetic factors. Not to worry though, if you read the following fitness tips, and follow these tips to the latter, I can assure you that your muscles will start growing again and grow bigger they will.

Here are your free fitness tips.

Continued > > >

Tuesday, October 25, 2005

The Holidays and Your Waistline

Ghost of Binge Past
By Dolletta Mitchell

Holidays and special events should be a time of great joy, but dieters customarily imagine these occasions with dread and horror. Why? Because celebrations are not celebrations without lots of high-calorie, tempting foods. Does this suggest that you have to become a social-scrooge to duck temptation? No. The “secret” is to create a survival “plan” ahead of time and stick to it throughout this holiday season.

“If you fail to plan, you can plan to fail" is a time worn and clichéd statement. But it's still wonderful success advice. Not only do most people fail to plan, they consciously plan to fail over the holidays.

Most people expect to "blow" their diet and miss workouts during the holidays. They expect to eat more, exercise less and gain weight. Instead of putting forth the effort by taking control, they resign themselves to maintenance at best or back-sliding at worst.

This negative expectancy leads to a self-fulfilling prophecy. By the first week of January, they're in the worst shape they've been in for a year and they frantically make New Year's resolutions to shed the excess fat they've gained. Is that your approach? Or, are you going to be strong and really make it all the way to the New Year without gaining weight?

Let’s revisit October with the ghost of binge past. Oktoberfest plus Halloween equaled a huge junk food binge for some of us. Oktoberfest and Halloween are over and done. Does that mean you are going to let the ghost of binge past turn you into a food scrooge? Are you going to pass up seasonal celebrations to avoid the fattening feasts?

Ho, Hum! How do you avoid turning into a miserable ol’ food scrooge?

Continued > > >

Monday, October 24, 2005

Is Glucosamine Effective?

Is Glucosamine Effective?

Glucosamine is technically a form of an amino sugar that plays a major role in cartilage formation and repair. Glucosamine stimulates the production of water-binding glycosaminoglycans and proteoglycans, two essential building blocks of cartilage and also inhibits the production of chondrocytes, enzymes that break down cartilage. Glucosamine also appears to suppress the destructive enzymes collagenase and phospholipase. In effect, supplementing with glucosamine is akin to giving your body the raw materials it needs to rebuild cartilage - but naturally. Glucosamine helps to form tendons, ligaments, cartilage and nails. Glucosamine has so few side effects primarily because it is already a natural component of the body. The only problem with glucosamine is that its natural production in the body seems to fade with time, injury and aging. Supplementing with glucosamine can help replace the deficit and restore the proper glucosamine balance. Now scientists knew that glucosamine worked and they now knew how it worked.

Now that glucosamine had been discovered, a few of the "early adopters" set out to test it themselves. The results lived up to the hype, and word quickly spread. As more and more clinical studies were completed and published and more and more people reported their success (and extremely low side effects) with glucosamine, the masses began to take note. Leading journals and magazines started to catch wind of glucosamine. More clinical studies have been scheduled and started, including a National Institute of Health (NIH) multimillion dollar multi-center study that is scheduled to be completed sometime in 2005. Despite pressure from large pharmaceutical companies, glucosamine has reached the masses. Unfortunately, not all glucosamine products are created equal.

Continued > > >

Friday, October 21, 2005

Mesothelioma - Catch It Early To Avoid Big Trouble

Mesothelioma - Catch It Early To Avoid Big Trouble
By: Rick Hendershot

Many people have never heard of Mesothelioma and are unaware of its symptoms. Although considered a rare form of cancer, each year the number of cases grows. With the prevalence of this disease on the rise, it is critical to understand why and how Mesothelioma develops and what courses of action can be taken in the event of diagnosis. The following are some questions and answers that will provide you with information on Mesothelioma.

**What is Mesothelioma?**

Mesothelioma is a rare form of cancer in which malignant (cancerous) cells are found in the mesothelium, a protective sac that covers most of the body's internal organs. The organs most commonly affected are the lungs, heart and abdominal organs. The most common form of Mesothelioma is Pleural Mesothelioma -- cancer of the lung lining. But cancerous cells are also found in the lining of the abdominal cavity (the peritoneum) and the lining around the heart (the pericardium).

**What causes Mesothelioma?**

Mesothelioma is almost always caused by exposure to asbestos. Asbestos is often found in building materials used before the mid 1970’s. In addition, materials such as pipes, boiler insulation, floor, ceiling and roof tiles may contain asbestos. It is believed that even insignificant exposure to asbestos in environments such as asbestos mills, mines, shipping yards, some older Navy ships or even in patient's homes can result in mesothelioma. In many cases mesothelioma does not occur for decades after initial exposure to this cancer-causing asbestos. 2000-3000 cases of mesothelioma per year are currently being diagnosed. Family members of workers exposed to asbestos can also contract this disease through exposure to the worker's clothing. Like many other cancers, smoking greatly increases the risk of contracting mesothelioma.

**How much asbestos exposure will cause Mesothelioma?**

Generally, the probability of developing this form of cancer is directly related to the length of time you are exposed to asbestos. The health risk also increases with the intensity of the exposure to asbestos.

However, an exposure of as little as one or two months can result in mesothelioma 30 or 40 years later. At the age of 48, Canadian Member of Parliament Chuck Strahl, was recently diagnosed with mesothelioma and traces the cause back to changing brake pads on logging equipment after he graduated from high school. Strahl's case is a good example of the fact that Mesothelioma has a latency period of anywhere from 20 to 50 years. Like thousands of others he developed the disease long after his exposure to asbestos.

**What are the symptoms of Mesothelioma?**

Continued > > >

Thursday, October 20, 2005

What's In Your Creatine?

What's In Your Creatine?
By: Will Brink

What I am about to tell you is not going to make me a very popular person with many supplement manufacturers. In fact, some of them are going to be down right pissed off at me. On the other hand, some of them are going to be happy someone spilled the beans and told the truth.

Finally, some of them will be totally unaware of this information and will be shocked when they read it. Basically, I fully expect this article to cause a sh*% storm that will reverberate throughout the supplement industry.

The only people who I know are going to be happy about this article is the consumer, but I am getting ahead of myself. As we all know, creatine is one of the best bodybuilding supplements ever discovered. It increases strength, lean body mass, and, to a lesser extent, endurance. If that were not enough, it's relatively cheap to boot!

What more could we ask for from a supplement?

When creatine was first introduced it was sort of pricey, but no one really cared because it worked so well. As time went on and more companies began selling creatine, the inevitable price war began and prices came down.

At that point creatine was only being produced by a few companies, so creatine was basically creatine and the price was the only real consideration. As is typical of the market place, once creatine became big business, several new manufacturers popped up and it became no longer a price war as much as a quality war. The expression "creatine is creatine" no longer holds true. More on that shortly.

At this time there are probably four-five companies large enough to mass produce creatine for the sports nutrition market. These companies in turn sell their product in huge bulk amounts to various distributors around the world.

As far as the mass producers are concerned, there is a large German company, two companies out of China, and two in the United States. Though there are various other companies, for this article we will basically concern ourselves with these five major producers which probably comprise 80-90% of the creatine production market.

Why I had to write this article

The supplement industry in the United States is by and large a self-regulated industry. Unlike other countries, we (the USA) don't have government constantly telling us what we can and cannot do with our supplements. Though they have been trying to discredit supplements for decades, the FDA and pharmaceutical/ medical industrial complex have largely failed to do so.

As a self-regulated industry, we must do just that. Let me state here and now, I am all for self-regulation and totally against government regulation when it comes to supplements. When we find gross problems, we have to expose them no matter what the cost. Any supplement that is found to be potentially dangerous, terribly misleading, or otherwise a total scam, must be exposed as such.

If we don't do it, then we allow the "powers that be" (who have an interest in discrediting the supplement industry) to get one step closer to the Orwellian scenario of other countries. I thought long and hard as to whether or not I should write this article, but in the end, as a person of good conscience and ethics, I knew I had to.

In the end, it will cost the entire supplement industry far more than any one loss could ever cost a single company if problems with a certain product are not exposed.

As far as I am concerned, this is us airing out or own dirty inter-industry laundry and policing our own, instead of waiting for the "don't confuse us with the facts" popular media or other groups to come after the supplement industry.

Continued > > >

Understanding The Relation Between Asbestos Exposure And Mesothelioma Lung Cancer

Understanding The Relation Between Asbestos Exposure And
Mesothelioma Lung Cancer
By: Kirsten Hawkins

An understanding of asbestos is necessary before we try to
understand mesothelioma lung cancer. Asbestos, a natural fibrous
mineral, used commonly in construction process and manufacturing
industries is detrimental to human health. Continuous inhalation
of its fibers enhances the susceptibility to respiratory
disorders and can lead to many dangerous diseases. A leading
example of such dangerous disease is Mesothelioma lung cancer.
Actually, mesothelioma lung cancer is misnomer because
mesothelioma cancers affect the lining of lungs (pleura) and
abdomen and not the lungs. Since mesothelioma cancers mostly
affect the lining of the lungs, it is generally called
mesothelioma lung cancer. The workers who had worked in
industries such as shipbuilding, asbestos mining, and asbestos
production are vulnerable to mesothelioma cancers.

Mesothelioma and the Role of Carcinogens:

What is mesothelioma cancer and how does the lining of the lung
become cancerous? Cancer is a tumor that is malignant in nature.
Tumor is formed when there is abnormal cell division and cell
multiplication in the cancerous cells. Exposure to carcinogens
or cancer-causing material like cigarette smoke, asbestos and
silica dust is instrumental in this abnormal cell division and
formation of tumor.

Mesothelioma cancer is directly linked to asbestos exposure.
However, those already exposed to asbestos have a greater chance
of developing lung cancer if they are exposed to other
carcinogens such as cigarette smoke. A study reports that the
workers with a history of asbestos exposure and cigarette smoke
are more prone to lung cancer than the non-smokers and those
with no history of asbestos exposure.

Continued > > >

Monday, October 17, 2005

Asbestos and Mesothelioma Cancer

Asbestos and Mesothelioma Cancer
By William Johnston

Asbestos is the biggest work place killer today. Those who have worked with asbestos or who are regularly in contact with someone who has are at risk from asbestosis, lung cancer and mesothelioma. All these are fatal respiratory diseases which are extremely difficult to cure. Research is being carried out in various research labs all over the USA and many pharmaceutical companies are also endeavouring to find new drugs and treatment methods.

One rare disease caused by asbestos which is becoming increasingly common is mesothelioma. Although unknown by many today, it is almost certain that awareness of this disease will be broadcasted worldwide because of its increasing occurrence in men aged between 55 and 70. Many of these men are now lodging multi million dollar lawsuits against the companies who subjected them to asbestos. Those most at risk from mesothelioma are those who have been in regular contact with asbestos dust and fibres without sufficient protection. Just a couple of months of exposure to asbestos can lead to mesothelioma 30 years later. The latency period (amount of time the disease takes to start taking effect) of mesothelioma is 30 - 50 years which is one of the reasons it is so difficult to cure because it is very difficult to tackle in its early stages. Another reason it is so difficult to cure is that its early symptoms are characteristic of many other more common diseases such as pneumonia.
Mesothelioma symptoms include:

- Chest pains
- Coughing that worsens over time
- Weight loss
- Shortness of breath
- Coughing up blood
- Nausea and vomiting
- Fatigue
- Wheezing
- Lung infection
- Swollen lymph nodes
- Loss of appetite

A patient will feel symptoms depending on which type of mesothelioma he or she has got. For information on the different types of mesothelioma go to:

In the next 35 years it is estimated that over 1 million people will die from asbestos related diseases in developed countries. Most of these people will die from lung cancer and mesothelioma as these two are the most prolific asbestos related diseases.

All the detailed information you need on the symptoms, treatment, risks, science and more about mesothelioma can be found at:

All the detailed information you need on the symptoms, treatment, risks, science and more about asbestos can be found at:

Article Source:

Friday, October 14, 2005

Holiday's and Flu Season

With the flu season and holiday's rapidly approaching I thought you might like to read the following articles:

Avoiding The Flu: Precautions and Building your Immunity - It's that time of the year again! Along with all the holidays and the festive season celebrations, we also get our annual 'flu epidemics.

Ghost of Binge Past - Holidays and special events should be a time of great joy, but dieters customarily imagine these occasions with dread and horror. Why?

Tuesday, October 11, 2005

Do Harvard doctors practice what they preach?

Harvard Health Letter Survey Shows
Harvard Doctors Practice What They Preach


Personal habits covered include: alternative medicine use, diet, exercise, vitamin use, body weight, smoking, and more

BOSTON, Oct. 3 /PRNewswire/ -- Do Harvard doctors practice what they preach? The Harvard Health Letter, the country's first health newsletter for the general public, recently surveyed more than 15,000 Harvard Medical School faculty physicians about their health habits and found that, in many cases, yes, they do.

In this 30th anniversary year for the Harvard Health Letter, the editors decided to revive a tradition-two similar surveys were conducted in 1982 and 1992. Results from the 2,115 faculty members (1,185 male and 930 female) who responded were reported in the October issue. Highlights include:

Diet and exercise

Most (82 percent) eat breakfast regularly and many get at least three servings of fruit or vegetables a day. Few (12 percent) regularly eat at fast-food restaurants, about half drink alcohol in moderation (one to five drinks per week), and a solid majority (57 percent) use olive oil over less healthy fats.

As for activity level, more than half claimed to exercise at least three times a week at a moderate intensity or higher. These good habits pay off. The faculty's average body mass index (BMI) was 23.9, which is on the high end of the 18.5-25 healthy range.

There were some outliers. The survey found 119 couch potatoes who reported exercising less than once a week for under 30 minutes at mild intensity. About half of these non-exercisers also reported eating less than two servings of fruit or vegetables on most days. With about a third of the respondents overall either overweight or obese, it's not surprising that almost half said they've
tried to lose weight sometime in the past five years. "The members of the faculty that answered our survey seem to eat a little less, and to weigh a little less, than most people their age in the U.S.," said Dr. Anthony Komaroff, Editor-in-Chief of the Harvard Health Letter.


Experts suggest taking a multivitamin as a nutritional safety net, and 77.7 percent of the faculty members who filled out the survey said they were heeding that advice. Calcium supplements are also popular, especially among women (48.6 percent) and those over age 50 (36.2 percent). However, only 8.4 percent of respondents take Vitamin D, which may be more important than calcium for osteoporosis prevention. The percentage was higher among women and older faculty members.

Alternative medicine

Surveys report that about a third of Americans routinely use some form of alternative medicine. What about Harvard doctors? Less than 13 percent of respondents have had chiropractic or acupuncture, but more than a quarter have taken an herbal supplement. Half chose "curious," "open-minded," or "enthusiastic" to describe their attitude towards alternative medicine. Older doctors were more likely to be skeptical of alternative treatments than younger ones, as were male doctors compared to female ones.


Of the approximately 930 women who answered the survey, only 141 said they had menopausal symptoms worth treating. Most used either low-dose estrogen alone or low-dose estrogen with progestin. A majority taking hormones kept taking them despite negative results from the Women's Health Initiative, which found that post-menopausal hormones increase the risk for heart disease and breast cancer.

"We can only speculate as to why some faculty continue to take hormone therapy despite the recommendations of the Women's Health Initiative," said Dr. Komaroff. "Most likely, they tried going off, bothersome symptoms recurred, and they made the personal decision that the benefit from reducing their symptoms was greater to them than the risks reported by the study."

Heart disease

The 174 respondents (8 percent) who rated their heart disease risk as moderately high or above were taking many of the right steps to lower their risk: exercise and eating less saturated fat and more fiber.

Surprisingly, only 42.2 percent were taking a statin drug. The editors surmise that ignorance of their cholesterol levels might be the problem -- 41 percent of those in the higher risk category didn't know their LDL level. Aspirin use among the men ages 50 and older (the group most likely to get the heart disease benefit) with self-rated elevated risk was high (83 percent). "It may be that some younger members of the faculty believe there is no benefit from checking your cholesterol levels until you reach age 50 or 60," speculated Dr. Komaroff. "If so, they're wrong: people with other cardiac risk factors should know whether their cholesterol levels also put them at risk."


Just 39 of the faculty members who answered the survey said they smoke. A larger group (24.1 percent) smoked sometime in the past, though. That number gets larger with age; in the ages 70 and older group, exactly half answered yes.

The faculty members are conscientious about cancer screening tests. Over 75 percent of those ages 50 and over said they'd gotten a colonoscopy. Two- thirds of women ages 40 and over indicated that they get a mammogram every year. Among women ages 50 and over, that fraction grew to three-quarters. Despite the debate about the PSA test for prostate cancer, 84 percent of the male faculty ages 50 and over had been tested.

"PSA screening has not been shown to reduce the risk of suffering or death from prostate cancer," said Dr. Komaroff, "although studies of that question are underway. Some doctors probably figure that it's worth getting the blood test until and unless it is definitively shown not to be of value."

The Harvard Health Letter is available from Harvard Health Publications, the publishing division of Harvard Medical School. Other publications include consumer health newsletters focusing on women's health, men's health, mental health, and cardiovascular health; more than 40 special health reports; and 15 books. For more information, visit us at or call
1-877-649-9457 (toll free).

SOURCE Harvard Health Letter

Web Site:

Monday, October 10, 2005

"Proprietary Blend" Nutritional Supplements

The Shell Game that is the "Proprietary Blend" Nutritional Supplement
By Will Brink, author of:

Muscle Building Nutrition Muscle Gaining Diet, Training Routines by Charles Poliquin & Bodybuilding Supplement Review

Diet Supplements Revealed Real World Fat Loss Diet & Weight Loss Supplement Review

- The Shell Game that is the "Proprietary Blend" Nutritional Supplement

Recently I wrote an article entitled "Terms, Terms, Terms, An Inside look to buying supplements" which can be found on the Gurus and Guests section of my private forum. The article covered many of the misleading marketing terms buyers have to deal with in an attempt to make informed decisions on the supplements they spend their hard earned money on. Some of the more potentially misleading commonly used marketing terms I covered were:

"Clinically proven"
"Doctor recommended"
"All natural"
"Scientifically formulated"
"Research proven"
"Used for thousands of years"

Readers interested in understanding why the above terms can be so misleading, can read my write-up on each of those terms.

In a nut shell, I went onto cover each of these common marketing terms that are used to sell supplements to unwitting consumers and explained each in detail as to what I view as their common misuse within the market place.

However, one term I didn't cover, was "proprietary blend" which in many cases is the most potentially misleading term of them all, though not a term always seen in ads per se, but the side of the bottle.

Thus, why I felt it was a separate topic to be covered at a later date as it does not fit under the classic definition of a commonly used marketing term found in ads. I also decided to cover this term in a separate article as it requires much more space dedicated to it then the other terms needed for reasons that will be apparent shortly.

Proprietary blends are not inherently a negative for the consumer, though they are inherently confusing for the buyer in most cases. A supplement that lists a "proprietary blend" on the bottle can be there for one of two reasons:

(a) to prevent the competition from knowing exactly what ratios and amounts of each ingredient present in the formula to prevent the competition from copying their formula exactly (commonly referred to as a "knock off") or

(b) to hide the fact the formula contains very little of the active ingredients listed on the bottle in an attempt to fool consumers.

Sadly, the latter use is far more common then the former. They see a long list of seemingly impressive ingredients listed in the "proprietary blend" none of which are there is amounts that will have any effects. This is commonly referred to as "label decoration" by industry insiders. The former use of the term is a legitimate way for a company of a quality formula from having the competition copy or "knock off" their formula and the latter use of the term is to scam people.

So how does the consumer tell the difference?

They can't, or at least they can't without some research and knowledge, which the scam artists know few people have the time and energy to dedicate to finding the answers. Although there are a few tips the consumer can use to decide if a product with a "proprietary blend" is worth trying, no one, not even me, can figure out exactly how much of each ingredient is in the blend or in what ratio of each is contained within the formula, hence why the honest and not-so-honest companies employ "proprietary blends" so often.

Thus, we have something of a conundrum here and conflict between a company making a quality formula attempting to protect that formula from other companies vs. the company simply looking to baffle buyers with BS.

Continued > > >

Friday, October 07, 2005

Glucosamine Review and Potential Benefits

Glucosamine Review and Potential Benefits
By Marc David

After doing some triceps elbow extensions and numerous other elbow extension exercises, I began to feel effects of what is known as elbow tendonitis. The symptoms generally included a pain with any movement of my elbows. So much so, that even resting my arms on a chair began to have an associated soreness to the touch. Similar to my bicep tendonitis experience, the pain experienced was not normal. A bodybuilder who is tune with their muscles can tell the difference between an intense workout and an intensely painful workout.

This elbow tendonitis came about from an overuse of any exercise. With the increased weight, I eventually reached a peak of classic overuse of the joints. Not sure of a treatment, I did the first thing I could. Adjust my form. Keeping the elbows locked in on triceps movements is critical. It can alleviate if not remove the pressure on the joints when doing a very heavy exercise movement. This was my first elbow tendonitis treatment experiment.

Continuing week after week with my new form, the pain was less severe, but it was not a full treatment. Some of the elbow tendonitis symptoms became less painful but the general pain was always present. This has an acute effect on your motivation to continue to do exercises. Doing triceps exercises (dips, skull crushers, one arm and two arm overhead extensions, rope pushdowns) has always been something I look forward to with each arm workout. But with anything that is painful, your body doesn’t want to do it. In fact, continuing and pushing past the pain “no pain no gain” mantra, I would have eventually damaged my joints beyond repair.

After talking to a friend’s wife, she told me about her husband, who started taking Glucosamine for his joints. There are basically two kinds of people who need some type of cartilage therapy. Those who are suffering from osteoarthritis or athletes with overuse injuries. Considering he’s not very old and probably isn’t losing too much cartilage, I had to believe that it was working on cars daily and using his joints excessively (turning hands, manipulating small parts) that lead to his overuse of his finger joints and the pain associated. Thus began my short research and trial of a Glucosamine product to see what benefits Glucosamine might have and any possible side effects specific to me.

Continued > > >

Sunday, October 02, 2005

The Truth About Stubborn Body Fat

The Truth About Stubborn Body Fat
by Tom Venuto

“Stubborn body fat.” Those three words conjure up some very unpleasant images of those “last few pounds” in those “hard to lose” places. In men, it’s the annoying pockets we get right around our navel, lower abs, lower back, and sides of the waist that make us want to leave our shirt on. In women, it’s the “grandmother arms” tricep flab that flaps around in the breeze when you wave to someone… and those dreaded “saddlebags” – the upper thigh, hips and butt area – especially that place where the back of your thighs meet your gluteus maximii.

If you want to “minimize your maximus” and other trouble spots, I have a theory about SO-CALLED “stubborn fat” and what to do about it. Some people might not agree with me, holding fast to a belief that certain fat cells are simply harder to burn due to some kind of alpha 2 receptors or hormonal anomaly, but I at least want to offer my hypothesis for your consideration.

Even Bodybuilders Have “Localized” Fat Deposits

If you’ve seen the picture of me at 3.7% body fat on my website at, you might be shocked to hear that – like many men - I store fat VERY easily on my lower abs. You might not even believe me (unless you’re one of my college buddies, then you know what I use to look like).

It’s true. I’ve had challenges losing lower ab fat just like everyone else. I don’t call it “stubborn fat” though. I call it “localized fat.” It was extremely challenging to lose the first time because I didn’t know how the human body worked. I didn’t understand the weight regulating mechanism, starvation mode, feedback loops, thyroid, leptin, lipoprotein lipase, insulin, metabolic rate and so on. But I searched for answers and eventually found them.

I was able to lose this localized abdominal fat by learning human physiology and by changing my mental attitude towards the entire situation. I definitely didn’t lose it by using some “magical” spot-reducing machine, drug, supplement or “fat melting crème” because such an animal does not exist.

Would YOU like to learn how to permanently lose localized fat deposits no matter how “stubborn” you think they are – and do it the NATURAL WAY? …The permanent way?…. so it never comes back?…. if so, then this might be the most important article you ever read.

Continued > > >

Thursday, September 29, 2005

Complete Olympic Lifting

Hey Coach,

How would you like to guarantee immediate improvements in your athletes’ explosive strength and power?

How would you like to ensure that your athletes are the first off the line, first to the ball or to the defender?

Top coaches know that teaching the Olympic Lifts is a critical component to developing successful athletes in any sport that relies on strength and power for success. But how comfortable are you in teaching these complex movements? How technically sound are your athletes when they attempt to perform the Olympic lifts?

If your athletes’ form is not perfect when they perform cleans, snatches, jerks and their necessary variations, then they must stop doing them immediately! You can not put your team at such a high risk for injury.

Here is the good news: You can have your athletes performing the Olympic Lifts with perfect technique the very next time they step into the weight room. By following the easy to understand, step by step system contained in Complete Olympic Lifting, you will see instant improvements in every athlete you coach.

This high powered DVD will show you:

  • The most effective teaching cues that every athlete will understand

  • The secrets to ensuring that triple extension (and therefore maximum power) is reached with each repetition

  • How to position your athletes to take full advantage of preexisting strength levels

  • Simple solutions to the most common technical errors

  • The largest library of exercise variations for athletes at every level

This is just the beginning of what Complete Olympic Lifting offers.

Consider the experiences of your colleagues…

“ This DVD is fabulous. Just what teacher/coaches need who are not comfortable with teaching Olympic Lifts. The teaching progression is right on and we have already changed the way we teach these lifts. We can't thank you enough for your work it is truly a great resource for any teacher or coach that wishes to make their athletes more powerful. The explanations and demonstrations go perfectly hand in hand for even us old timers! Keep up the great work!"

Doug Peacock
Fortville, IN

The fall athletic season is fast approaching. Set your team up for success by ensuring that your athletes get the most out of their strength and power training. Order Complete Olympic Lifting today by visiting:

Complete Olympic Lifting

All the Best,

P.S. Teaching the Olympic Lifts has never been easier. Help your athletes get to the next level by ordering Complete Olympic Lifting.

NO2 Supplement

NO2 Muscle Enhancing Hemodialator

Could NO2 be the next Creatine? When Creatine was launched, it was expensive. But it worked. It was a huge craze at the gyms and most everybody wanted it. The reason they wanted it so much, is that it worked. It was legal and the side-effects, well so far, there aren't any (as long as you drink plenty of fluids). Since the launching of this successful product, there has never been anything that hit the market with the same enthusiasm.

NO2, according to research , "the first of an exciting new category of muscle-enhancers known as a hemodilators. NO2 has the unique ability to perpetually sustain the flow of muscle-building agents to skeletal muscle." Before I give my review, I'd like to share another quote of the benefits and claims. "By increasing nitric oxide production, NO2 increases your maximum contractile velocity - in all muscle types. The results are immediate and consequential, and include increasing your load capacity, boosting your power output, and quickening your muscle contraction."

Continued > > >

Wednesday, September 28, 2005

Alternative Health Products

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Herbal remedies for treatment of acne and skin disorders, ADD/Concentration, ADHD, anxiety and panic attacks, arthritis, asperger's syndrome, asthma, autism, Candida and yeast infections, high cholesterol, constipation, bladder infections and UTIs, concentration, and depression. Also have powerful natural remedies to help with digestive disorders, eczema and skin irritation, fatigue, fertility, headaches and migraines, high blood pressure, immune system function, memory problems, menopause relief, obsessive compulsive disorder (OCD), premenstrual syndrome (PMS), prostate/BPH, sexual performance, sleep problems, stop smoking, thyroid problems, vision and eye care and weight loss.

Monday, September 26, 2005

Too Many Books, Supplements and Programs

If I read 1 good valid murder mystery book, would I really want that to be the ONLY book on the subject? If my 8th grade history book was considered to be accurate by the majority would I really want to be limited to only knowing one author's thoughts on the subject? Or how about browsers and music players? Do I just want to use IE? It gets the job done well enough.

So what's the difference between those analogies and fitness ebook, supplements and programs? Really there's no difference to me.

Let me explain as I know there's a million web sites, book, supplements, and training programs. And for a beginner it's like:

Where do I start?!

When I first started off, there were a few major books on the subject (Arnold Encyclopedia) and of course the main muscle magazines. That is where I learned my information from. And locker room chat and so called friends. I was on the quest in the 10th grade to put on weight. A guy who was bigger then me gave me some golden advice. He said "Just eat everything man. Candy bars whatever." With that, I agreed that in order to get bigger and more muscular, I needed to eat. So at break, I ate an Snickers bar every day. Needless to say, I didn't get any bigger, I probably put on a tiny bit of fat and the dentist was happier. But when you don't have a lot of resources, it's pretty hard to judge.

I look back on that memory fondly. With the power of the Internet and the people coming out of the woodwork as experts, now there's so much information, sometimes it's the same situation, only there's many voices.

But I still like the fact that I have many choices.

If a person was ONLY to read the Max-OT guide, would they be alright? I'd say they would be better off then nothing but, they wouldn't be a good, well-rounded fitness type. And I'm not making any negative judgments about Max-OT. I love that program!

But think of the person who:

Reads this message board for as much information as they can (conflicting or not) Buys eBooks and reads thru them to understand many perspectives Understand nutrition on a basic level as well as more advanced Knows of many training programs (can workout in a full gym or at home with nothing) Visits other sites to see videos of proper techniques Listens to advice in the gym but has a foundation to tell if the advice is accurate or base-less and knows of research outlets if it warrants further debate.

The person in the first example only reads 1 eBook. It's a great eBook and it's free. But it cannot possibly cover everything. While this person will do well, they won't be as versatile as the person who's read thru many books, posts and forums to really understand how the body works, nutrition and more importantly, how it will affect them and their goals.

I remember asking people what they thought of this whole sport.

The majority were disenchanted by the slew of supplements, the million training programs, the 500 ebooks on bodybuilding and the paper classics. It's like they wanted to know out of the 1 million resources, which ones were the ones they should read. And it better not be too many.

But the problem with having somebody else choose for you obvious. And the problem with too few choices is obvious as well.

Having so many choices is actually quite good. Many DB members who have read over the posts, visited the sites linked to and talked about and purchased the eBooks that get talked about often have a very well rounded knowledge base. They also start to see a lot of repetition. 6 meals a day is the way to go if you are on a weight gain or weight loss program. It just depends on what you eat for those 6 meals that determines the outcome.

I look at my bookshelf and I see many fiction works and I see many books on supplements and vitamins. I look in my computer folders and I see well over 30 ebooks on fitness subjects. And I look in my supplement closet and see various programs and such. And I'm not confused. I like choices. I like different protein powders. Some shakes I love. Others give me an upset stomach. So having choices is good. And thru experience and time, I can pick and choose the best ones to suit my needs because after all the reading, the posting the debating with members, and just reading what people post, I get better and better at being able to pick out what will best work for me.

Do not get discouraged when you walk into a supplement store and see 30 different types of bars. Nor should you get angry or upset when you go to various places and see yet another book on fitness. Having choices benefits you. And thru reading and learning and talking, you will figure out what is hype and what is real. One man's bullshit is another man's placebo to a 400 lb bench press.

Keep learning and don't look for the ONE program or the ONE supplement or the ONE book that will tell you the golden truth. Fact is, if you only had 1 of everything, you'd be very limited in knowledge.

Keep reading!
About The Author:

Marc David is a bodybuilder, writer, and author of the the e-book "The Beginner's Guide to Fitness and Bodybuilding" (BGFB): What every beginner should know but probably doesn't. The Beginner's Guide is oriented towards fitness minded men and women who are just starting or have worked out for years without results who want weight loss and to gain muscle.
He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS! Not more. He dispels many "bodybuilding myths", tells you what most people never realize about nutrition, and what the drug companies DON’T WANT YOU to know.

Saturday, September 24, 2005

Online Illustrated Exercise Guide

See how to perform major exercises with proper form, using this unique 3D technology. The muscle map highlights the muscles involved with each exercise, while giving you an online guide to see how the exercise is performed. Illustrated bench press, squat technique, and crunches for the abs and six-pack.

Exercise Guide > > >

Thursday, September 22, 2005

Kids and Weight Training

Kids and Weight Training: When Should They Start?
By Raymond Kelly

Weight training and exercise in general can be very beneficial to all children. It increases bone density, increases strength, and improves muscular coordination. In the past many people had concerns about children and exercise but now we are much better informed.

Continued > > >

Wednesday, September 21, 2005

Post Workout Nutrition

Post Workout Nutrition: Secrets to a Ripped, Lean Body
By: Michael Geary

As you've probably heard before, your post-workout meal may very
well be your most important meal of the day. The reason is that
when you're finished with an intense workout, you're entering a
catabolic state where your muscle glycogen is depleted and
increased cortisol levels are beginning to excessively break
down muscle tissue. These conditions are not good and the only
way to reverse this catabolic state (and promote an anabolic
state) is to consume a quickly digestible post-workout meal as
soon as you can after training. The goal is to choose a meal
with quickly digestible carbs to replenish muscle glycogen as
well as quickly digestible protein to provide the amino acids
needed to jump start muscular repair. The surge of carbohydrates
and amino acids from this quickly digested meal promotes an
insulin spike from the pancreas, which shuttles nutrients into
the muscle cells.

The post-workout meal should generally contain between 300-500
calories to get the best response. For example, a 120-lb female
may only need a 300-calorie meal, whereas a 200-lb male may need
a 500-calorie post-workout meal. Your post-workout meal should
also contain anywhere from a 2:1 ratio of carbs:protein to a 4:1
ratio of carbs:protein. While most of your other daily meals
should contain a source of healthy fats, keep the fat content of
your post-workout meal to a bare minimum, since fat slows the
absorption of the meal, which is the opposite of what you want
after a workout.

Continued > > >

Tuesday, September 20, 2005

Stretching & Yoga

Stretching and yoga aren’t just for swamis who can fold themselves up like pretzels, or movie stars who have nothing better to do with their days! It can be a beneficial practice to all who use it, and one doesn’t have to adopt the worldview of the swamis in order to reap benefits from it. The pace of our lives these days is crazy—some would argue destructive.

Yoga proponents say that learning the art form will not make you dull, but more magnetic, and show you the importance of slowing down. Yoga’s ‘inactivity’ can insert a moment to breathe in the midst of the hustle and bustle of life, can clear your mind, and re-energize you with just a few simple techniques.

The first lesson in any Yogic theory is how to relax. This doesn’t mean you flop on the sofa and become a couch potato; instead it is defined as ‘a conscious transfer of energy from one department of nature to another….’ Even if you do this for 5 minutes at a time over a beverage, you’re on your way to relaxing. It will increase your efficiency—try it and see!

Stretching involved in yoga can be very simple: lie on the floor without pillows. Remove your shoes and wear whatever is loose fitting and comfortable to you. Stretch your arms over your head while stretching your legs and feet. Close your eyes and let your head roll to one side.

Now release each part of your body and consciously permit each limb, each ‘section’ of your body, to meld in to the floor. Permit yourself to feel as if you are sinking and think of a peaceful scene. This will likely feel very odd to you the first time you do it, but the relaxation that you bring each part of your body will be refreshing!

Now we’ll work on stretching! Lie on the floor as you did for your full-body relaxation, only this time, interweave your fingers above your head. If you turn your palms upward, you’ll feel a bigger stretch along your ribs and spine. Stretch your arms as far above your head as possible, pointing your toes and pushing them towards the floor so you can feel every muscle between your head and feet.

Once you have stretched every part of your body, release! Now go back in to your full-body relaxation mode, remembering to start at the head and relax your way down to your toes.

Now work on the ‘complete breath’ that yoga teaches. Lying flat on the floor without pillows, place your hands gently on your diaphragm. Slowly exhale as much as you can. Very slowly begin to inhale through the mouth, evenly and without sudden stops. You will feel your diaphragm expand at this point—keep going. Now exhale through your mouth, using a slight force, expelling as much air as possible.

You have just completed your ‘complete breath’ in yogic teaching! If you build up the number of complete breaths per day, you’ll notice less tension, better rest, and a more relaxed you. Release the stress of your day and become who you were designed to be!

Muscle Fitness - Exercise Programs - Sports Nutrition
Muscle fitness, exercise and nutrition information, articles, tips and training programs for general fitness, improving your game, and building bigger and stronger muscles.