Monday, February 27, 2006

Cutting-Edge Ab Training

Cutting-Edge Ab Training Guaranteed to Shred Your Midsection

Introducing "The Best Abdominal Exercises You've Never Heard Of"
A training E-book by Nick Nilsson

Eye-catching, fantastic six-pack abdominal muscles!! You see them on the beach in the summer. Some of the fittest people at the gym may have them. It's something that everyone wants, yet not everyone is able to achieve. Great-looking abs are the envy of everyone, and you want them!

What if I told you that you, too, can have that knock-out midsection? The kind of abs splashed in all the fitness and bodybuilding magazines...the abs that have everyone staring as you walk by. And, you can achieve them spending less time a day than it will take you to read this message from start to finish!

If you're excited, you're still not half as excited as I am to share this information with you. I guarantee you that, if you use the exercises and training programs in an eye-opening training eBook by Nick Nilsson, author of "Metabolic Surge - Rapid Fat Loss" and "The Best Exercises You've Never Heard Of," you will take your abdominal development FAR beyond where it is right now.

People can literally do crunches for YEARS and never get the results they want. The exercises in this book will provide you with more results in a MONTH than you've experienced in your entire abdominal training career.

When you put these new exercises into practice, you will achieve goals such as:

- a wasp-tight waist (it just keeps getting tighter the more you do these exercises)

- six-pack abs that make a washboard look like a chalkboard (even when bodyfat levels creep up, your abs will be so well-developed that they STILL look fantastic!)

- rock-solid core strength that lets you squat and deadlift maximum weights with no belt, injury free. It's strength that will improve EVERY aspect of your training (and sports performance!)

- tightening the muscles under the love handles to make these bulges practically disappear

- flattening your stomach in areas (such as the lower belly bulge) where regular crunches fail

- most importantly, confidence that the exercises you're doing for your abs are WORKING and working FAST (don't underestimate that!)

But here's the best part... Nick has very recently updated the book with 22 additional exercises (increased from an already huge 55 exercises), most of which can be done with little to no equipment at all - perfect for those training at home with limited equipment to use.

Right now, I want you to read this note from an extremely knowledgeable professional trainer by the name of Luke Lowrey. Luke works with athletes in the NBA, NFL, Major League, English Premier League, EUAFA, NCAA as well as Olympic athletes and coaches. It was written to the author of "The Best Ab Exercises," Nick Nilsson and he's given me permission to share this with you.


Hi Nick,

Not too long ago, I declared to friends that this was going to be "The Year Of The Ab". Coming across your website by chance, I thought I'd have a look and see what you had to offer.

And let me tell you, just going through the first 5 pages of your course, I was already itching to shoot you this e-mail.

... Boy, oh boy, am I blown away.

Working with the volume and quality of athletes I do (I have coaches, trainers and independent athletes from the NBA, NFL, Major League, English Premier League, EUAFA, NCAA and Olympic teams on my private advising service)... when it came to hardcore abdominal training I thought I'd seen it all.

I can honestly say I have NEVER seen an ab-training resource so complete. I particularly like the detail and attention to correct, strict form.

Throw this e-mail all over your website - people need to know that this is the very best collection of totally abstract, never-before-seen abdominal exercises that has EVER been compiled. You deserve to know it and they deserve to know it, too!

I'm going to tell anyone who dares to listen: "Get Nick's "The Best Ab Exercises You've Never Heard Of" right away and let this be your Year Of The Ab, too!"


Luke Lowrey
"The World's Undisputed #1 Vertical Jump Expert"
Creator, TheVerticalProject


Nick is so confident these exercises are going to change your ab training forever, he would like to offer you five of these "Best Abdominal" exercises to try out so you can see (and feel!) for yourself just how powerful these exercises are.

You see, he wants to provide you with these 5 exercises because the one thing that upsets him most is seeing people wasting their effort in the gym on exercises that just don't get the job done. They don't get results and then they quit. It's a shame...he and I both hate to see it happen, but we see it everyday.

Try these complimentary exercises and you'll feel the difference from the VERY FIRST REP.

But before I give you the link, here's something else you need to know about "The Best Ab Exercises"...

The recent update Nick made to the book was such a HUGE update, the price will be going up VERY soon (in 3 days, to be exact). But for now, until Friday, March 3rd at midnight, you can get the complete updated version of the book at the CURRENT price of only $24.95. For the sheer volume of unique training information in this book, that's a steal.

To learn even more about this groundbreaking book and how it can help you get the abs you've always wanted, check it out right now

Interested in trying out those sample exercises I mentioned before you make the decision to get the book? Click on the following link now to get 5 sample exercises sent directly to your email:
Five Sample Exercises

Read them, try them out and think of the results you'll get when you try the other 72 exercises!

My very best,

Art B

P.S. Remember, this price for the updated version is only going to last a few days so be sure to get your copy right away or sign up for those exercises right away!

Friday, February 24, 2006

Free Radicals

How to Survive Free Radical Damage
By Marc David

Let's face it ...

You've probably heard about free radicals before and you might have just assumed it was a bunch of B.S. But have you ever wondered exactly what are free radials, what can cause them and how you can combat the effects?

If you've heard about them but were curious as the natural of them, you'll be interested in this article.

What Are Free Radicals?:

An atom or group of atoms that has at least one unpaired electron and is therefore unstable and highly reactive. In animal tissues, free radicals can damage cells and are believed to accelerate the
progression of cancer, cardiovascular disease, and age-related diseases.

What Can Cause Them?:

External Factors -

* Smoking

* Food (ingested substances, preparation, pesticides)

* Pollutants in the air (chemicals in the area)

* Radiation

* Excessive amounts of sunlight

* Alcohol

* Drugs

Internal Factors -

* Immune system

* Stress

* Energy production (exercise)

* Many other chemical reactions in the body

* Body's own out of control production (just as damaging as external factors)

What Diseases Are Linked To Them?:

* Cancer

* Arteriosclerosis, atherosclerosis.

* Heart disease.

* Cerebrovascular disease.

* Stroke.

* Emphysema (Cross et al 1987).

* Diabetes mellitus (Sato et al 1979).

* Rheumatoid arthritis (Cross et al 1987, Greenwald & Moy 1979, 1980, Halliwell
1981, 1989, Del Maestro et al 1982, Fligiel et al 1984).

* Osteoporosis (Hooper 1989, Stringer et al 1989).

* Ulcers.

* Sunburn.

* Cataracts (Niwa & Hansen, 1989, Yagi 1977).

* Crohn's disease (Niwa & Hansen 1989).

* Behcet's disease

* Aging

* Senility

Benefits of Free Radicals:

* Essential role in the human body's defense

* Virus and bacteria are showered with a type of toxic shower when the body
intentionally produces free radicals as part of its immune defense systems to
destroy invaders

Antioxidant "Free Radical" Prevention Methods:

* Natural enzymes

* Nutrients (vitamins A, C, E primary antioxidants)

* Self-Repair

What You Can Do To Prevent Free Radical Damage:

* Vitamin and mineral supplementation

* Steer clear of heavy processed foods

* Diet high in fruits and vegetables

Antioxidant Foods:

* Artichokes

* Bilberries

* Black beans

* Blackberries

* Black plums

* Blueberries

* Cauliflower

* Cranberries

* Gala apples

* Granny Smith apples

* Pecans

* Peppers

* Pinto beans

* Plums

* Prunes

* Raspberries

* Red beans

* Red Delicious apples

* Red kidney beans

* Russet potatoes

* Strawberries

* Sweet cherries

* Tomatoes

* Wild blueberries


It seems like free radicals are discussed a lot when it comes to exercising only because the more you exercise, the more free radicals you will have because of energy production. That's not entirely a bad thing. The name "free radical" sounds very negative but it's there for a purpose as well, primary as a defense system. Of course, it can go out of control as well.

Monitoring the levels of free radicals is difficult to measure.

Vitamins A, C and E are the primary nutrients to prevent free radical damage.

Most will recommend a diet high in fruits and vegetables to obtain natural antioxidant sources but vitamin supplementation is also recommended. There's enough evidence to suggest that food processing today has taken out some of the nutritional values. True or not, if you eat correctly
AND supplement responsibly, you should be covered per the recommendations.

Marathon runners or high altitude running may require more Vitamin E 10-14 days before a run because of the extra long term stress and energy production.

If you stick to a good basic diet with fruits and vegetables and take a good vitamin supplement, you should be well protected against excess free radical damage without interfering with the body's own
ability to defend itself.

Copyright 2006 Marc David

You will learn the nutrition fundamentals necessary to avoid excessive oxidation and free radical damage in The Beginner's Guide to Fitness and Bodybuilding

Article Source:

Wednesday, February 22, 2006

Four Fitness eBooks

Four Fitness eBooks - A sample of six individual fitness eBooks: The Best Abdominal Exercises You've Never Heard Of; The Best Exercises You've Never Heard Of; Metabolic Surge - Rapid Fat Loss; and Gluteus to the Maximus - Build a Bigger Butt NOW! This package is totally FREE and in PDF format, meaning you can read it online or download to your computer for easy reading at your convenience.

Take Control of Your Metabolism

I came across this article that has really dispelled some of the weight loss myths that I've been hearing for the last couple of years. It also has made me quit using many of my procrastinating excuses. This guy (Jesse Cannone) seems to really know his stuff. He has many other great articles on his website and even has a really cool email course to keep you on track. Check it out...

Take Control of Your Metabolism: Quick Tips for Increased Muscle Tone, Faster Fat Burning, and Energy Levels Like a 9 Year Old!
by Jesse Cannone CFT, CPRS, CSPN

So many people are talking about how slow their metabolism is and why they need to start taking the latest diet supplement scam yet they don’t even understand how the human metabolism works. So before I even go into how to speed yours up, I want to first go over some of the basics.

What is metabolism?

There are many scientific ways for me to put to you and I could make it seem really confusing like most of the so-called experts do, but I won’t. I’m going to give you my extremely simple and easy to understand definition... metabolism is the rate at which your body burns calories to sustain life.

I should also note that your body, yes yours, burns calories 24 hours a day, everyday – regardless of whether or not you workout or not. Remember that, your body needs energy all the time, even while you’re a sleep and that is why skipping meals is the absolute worst thing you can do if your goal is to lose weight (body fat).

Before we go any further let’s talk about what affects metabolism...

What affects metabolism?

What do you think has the biggest impact on your metabolism? Activity levels? Your Thyroid? Age?

WRONG! WRONG! and WRONG! Activity levels, Thyroid function, and age do affect metabolism but not nearly as much as...

any idea? It’s muscle tissue! The more muscle you have the more calories you burn regardless of how active you are, how old you are, etc. It’s live tissue and it’s there working for you and burning calories 24 hours a day – each and every day!

Here’s a list of some of the factors affecting metabolism in order of biggest impact to least:

muscle tissue (you already know why this is on the top of the list)

meal frequency (the longer you go between meals the more your metabolism slows down to conserve energy)

activity level (important but doesn’t make any difference if you don’t match your eating to your expenditure)

food choices (ex. low-fat diets tend to result in poor hormone production which leads to a slower metabolism)

hydration (over 70% of bodily functions take place in water – not enough water causes all your systems to slow down and unnecessary stress)

genetics (some people have higher metabolisms than others – you can’t change genetics but you can still win the battle!)

hormone production and function (think you have a slow thyroid? it’s not likely – before you go blame it on the thyroid first stabilize your blood sugar and throw in some progressive exercise 2-3 times each week)

stress (stress also can slow metabolism by placing extra stress and strain on numerous systems. plus, many people tend to overeat when “stressed out”)

Why does it slow down?

How many times have you heard someone say, “as soon as you hit 30 your metabolism slows down”? Maybe you’ve said it. I know I hear it all the time and I got tired of hearing it so I did a little research and found that the metabolism does NOT slow down significantly due to aging but DOES due to a lack of muscle. And, you don’t lose muscle quickly due to aging either but due to a decrease or lack of physical stress.

So, the major cause of a slowing metabolism is three fold...

1. you lose muscle due to the lack of physical stress

2. your body cannibalizes muscle when it needs energy but you won’t supply any because you are “dieting” and skipping meals

3. your activity levels tend to decrease as you get older

So now we know the problem... what’s the solution? Address those 3 issues! I’ve found with years of experience in helping hundreds of people, that increasing your metabolism and getting rid of that excess body fat can often times be quite easy! Yet you’ll hear of all these experts telling you how hard it is and why you need to buy their new diet program, supplement, or fitness contraption.

It’s not that hard, it doesn’t have to be confusing, and you don’t need any of that crap! All you need is an understanding of how your body works and the willingness to make some small changes.

Here’s my basic formula for jump starting your metabolism:

Step 1 - Stop the storage of new fat

It doesn't make any sense to start an exercise program if you just end up adding new fat later that day. This is a problem that is very common among people who start an exercise in an attempt to lose weight.

See the problem is this...

We don’t get fat due to a lack of exercise – we get fat because we supply the body with more calories than it needs at a given time. So the solution has nothing to do with exercise – it’s all about your eating! And I’m not saying you have to eat low-fat, super clean and healthy diet consisting of salad and tofu only. You can still eat the foods you like IF you can give the body just the amount it needs.

The key is to give the body the energy it needs, but just that amount not a bunch extra because extra is extra is extra, it doesn’t matter what it’s from. Salad can be stored as fat, celery can be stored as fat – if it results in extra it can be stored as fat. I should also note that not all extra energy is stored in the fat cells and I will touch on that later.

So forget about trying to burn off any fat unless you can first stop storing new fat! Again, you do that by matching your eating to your activity level. This means small, balanced meals or snacks every 2-3 hours and the amount of calories in each feeding should depend on how active you are at that time of day.

Step 2 – Attack the existing fat

This requires a combination approach consisting of stable blood sugar/energy levels, and progressive cardiovascular/aerobic exercise and strength training.

We already talked about how important stable blood sugar and energy levels are and how to match you eating to your activity level so now I’d like to cover the exercise part of the equation.

In order for the exercise to even be worth your time you must be sure it’s progressive. Just because you run on the treadmill for 30 minutes three times a week, that doesn’t mean your body has to burn off that unwanted body fat! You have to force the body makes changes and improvements and the ONLY way to do that is to consistently provide a stimulus or stress that is greater than what the body is used to.

Here are some general guidelines on how you can make your exercise progressive and productive:

Strength training Change exercises frequently (every 2-4 weeks)

Increase resistance

Perform more reps

Slower reps

Advanced techniques

Cardiovascular training

Increase speed/resistance

Perform intervals

Increase distance traveled

Cross train by performing numerous activities

For more specific techniques please check out the all the great articles on metabolism and fitness in the free resources section of the website.

I should also say that it is extremely important that you have a well thought out and detailed plan to follow. You can’t just say “ok, now I know what to do” and then try a little of this here and little of that there. You need a roadmap. If you are serious about achieving your weight loss and fitness goals I highly recommend you get the help of a professional. Whether that means one on one personal fitness training or just a do-it-your-self fitness plan – your chances of success are much greater.

In closing, please remember, it doesn’t have to be confusing. Hopefully this information has shown you how easy it can be if you know what you are doing. If you have any questions or would like to learn more about how you can guarantee your fitness success, please visit my website or you can give me a call at 888-872-7961.

Friday, February 17, 2006

Women and Heart Health

Women's Heart Health
by Richard Helfant, MD

Most women know that heart disease is the number-one killer in the United States--of men. Most women also realize the value of eating healthy food, exercising, and decreasing stress--for their families and loved ones. Information is abundant and readily available in books, newspapers and magazines, and on television and radio about the risk of cardiovascular disease in men.

But the widespread belief that heart disease is exclusively a mans problem is a myth. Women--and most physicians--are not aware that cardiovascular disease is the number one-killer of women as well as men. The facts speak for themselves: Of the 520,000 people who die of heart attacks in the United States each year, almost half--about 250,000--are women In addition, almost 100,000 women die of strokes. Substantially fewer women die annually from breast cancer (40,500) or lung cancer (41,500). Overall, heart and vascular diseases claim more American women's lives than do all forms of cancer combined.

Moreover, many of the factors that determine the risk of heart disease for women differ from those for men. Dr. William Castelli, a leading authority on heart disease and director of the Framingham Heart Study, which has done research on heart disease risk factors for forty years, has referred to these unique risks for women as a "whole new syndrome" associated with a "galloping progression of atherosclerosis.

Women are largely unaware of the effects of estrogen, birth control pills, and cigarettes and few know that if they smoke and take birth control pills, they have about forty times more chance of heart disease than women who do not. Women above age thirty-five are particularly at risk. It is vital to understand the factors favoring heart disease, because they may be avoidable or modifiable. In fact, according to Dr. Dean Ornish, women may have to do less than men to affect their outlook positively. In a study he conducted evaluating the effect of life-style changes in reversing heart disease, women responded better than men, even when women did less to restrict their diets, exercise, or reduce stress. By understanding their risks and ways to minimize them, women can lessen the chances of being victims of what the American Heart Association has called "the silent epidemic."

The purpose of developing and maintaining a healthy way of life for yourself as a woman is not only to decrease the risk of heart disease but also to fell well and feel good. Physical activity does not have to be strenuous to be beneficial. More women than ever are discovering that exercise in moderation is exhilarating. Healthy changes in eating do not have to be unduly restrictive. The food you eat can continue to be delicious and satisfying. By using simply new tools to maintain a healthy weight, you will decrease the chances of developing three big heart disease risks--diabetes, high blood pressure and high cholesterol--and discover a renewed sense of self at the same time.

By taking control of your health, you will be more able to take control of other aspects of your life. In so doing, you will achieve a greater sense of well-being, which is the true meaning of health. This is a marvelous opportunity for you personally. In addition, your new healthy living habits can be a model for family and friends. You thus may make a significant difference in their lives and health as well as your own. In the words of Hillel: "If I am not for myself, then who will be for me? If not now, when?"

Richard Helfant, MD, is a Harvard-trained cardiologist and developer of cardiac technologies. His book Courageous Confrontations, is about how the mind-body relationship can combat heart disease.

Tuesday, February 14, 2006

Artificial Sweeteners

The Sugar-Coated Truth
By Jeremy Likness

It is believed that cane sugar was discovered before the birth of Christ. As early as 500 B.C., India was said to have a “reed which gives honey without bees.” This reed would later become known as sugar cane.

The invasion of Arabs into India nearly 1,000 years later in 642 A.D. led to the spread of sugar cane to the rest of the world. The Arabs discovered sugar cane and learned how it was processed by the Indians. They brought the cane with them as they conquered much of Europe, introducing it to lands such as North Africa and Spain. For many years, however, the rest of Europe was stuck with honey, because sugar did not make it to the west until the crusades. The first record of sugar in England occurs in the year 1099.

Sugar was brought to the Americas by Christopher Columbus. At the time, sugar was processed by boiling the cane juice and then harvesting the crystals left behind after the water evaporated. These crystals contained protein, fiber, vitamins, and minerals. While they were calorie dense, they provided essential nutrients. It was not until a few centuries later that the process of refining sugars, and stripping out many of these nutrients, was perfected and sugar became a profitable industry.

It is interesting to note that raw sugar is already refined. Only evaporated cane juice is truly “raw” sugar (of the cane variety - sugars can come from other sources as well, such as beets and fruit). Once the cane juice crystals are harvested, they are washed, boiled, centrifuged, filtered, and dried. The purpose of this is to remove all of the original plant materials (stalk, fiber, etc.) to produce the pure sugar. This process removes most of the fiber and nutrients that existed in the original crystals. The sugar then becomes refined, and is now a food high in calories with little nutritional value.

Several centuries ago, refined sugars were expensive to produce, and were also taxed at a higher rate. Therefore, only the affluent could afford them. Refined goods became a symbol of status. People who had access to these foods were called “refined” people. Interestingly, this affluent sector of the population also had a disproportionate rate of disease and illness as compared to the lower classes that only had access to unrefined, natural foods. There appear to be references to the evils of sugar as early as the 1800s when rations in the military were compared to standard civilian meals and it was determined that refined foods had a potentially negative impact on health.

Sugar has received a bad reputation lately – not just refined sugars, but all sugars. Many people go out of their way to avoid sugar in the diet, without understanding how sugar affects health. Artificial sweeteners are a common substitute for sugars, but are these synthetic chemicals truly safe? For many people, sugar-free and fat-free food is an artificial “crutch” - comforted in the knowledge that their food contains no sugar or fat, they over consume this “safe” food. In the end, sugar may not turn out to be the enemy that many people claim it is.

There are a few reasons why sugar has a bad reputation. For one, refined sugars provide easy food for oral bacteria, and can promote cavities and the accumulation of plaque. There is also a prevalent belief that all simple carbohydrates are bad. In reality, the digestive system is very complex and there is more to consider than just the number of molecules chained together in a food - one must consider enzymes, where the food is processed in the body, and what changes take place to the food before the body utilizes it.

All carbohydrates are technically sugar. Before your body will use the carbohydrate in table sugar, a baked potato, or a green bean, it must break this carbohydrate down to glucose, the form of sugar that your body can “burn” for energy. Glucose is also stored as glycogen in the muscle cells. So, since all carbohydrates eventually end up as a sugar, the mere fact that they begin as sugars is irrelevant. So what is relevant? The rate at which the sugar enters the bloodstream, which is exactly what the glycemic index measures.

Another concern some people express is the “ease” at which sugars are converted to fat. I read one “system” for getting into shape that did not offer scientific evidence, but claimed that in working with extremely lean body builders, the author figured out that sugars cause fat to be stored quickly and easily. Other books simply state that sugar is quickly and easily converted to fat. Again, we have to understand our biological systems to analyze those statements. How does a sugar get stored as a fat? The liver processes the glucose molecule and turns it into a triglyceride, or fat molecule. This, again, complicates matters: whether or not you eat table sugar or a green bean, guess what? By the time your liver “sees” it, it has been broken down to a glucose molecule. There is no practical way that your liver somehow “knows” that the glucose molecule came from a green bean instead of a grain of table sugar, except that your entire body benefits from additional nutrients when you consume the green bean.

The only real way the sugar may be more readily stored as fat is if it impacts blood sugar or creates some environment that would promote the conversion of glucose to triglycerides. Theoretically, a huge surge in blood sugar due to a rapidly ingested carbohydrate would cause the liver to convert most of that sugar to fat, regardless of whether or not you required it for energy.

The glycemic index demonstrates that refined sugars are indeed dangerous - they have some of the highest indexes on the list. Many manufacturers use a “complex carbohydrate” called maltodextrin to sweeten shakes. They can state “no sugar” or “low sugar” on the nutrition label because maltodextrin is a complex carbohydrate, but it will impact blood sugar more than table sugar (table sugar is sucrose, which, by the way, is not a simple sugar - it is two molecules, glucose and fructose, bonded together). How do natural sugars fare? Fructose, the type of sugar commonly found in fruit; lactose, the sugar found in milk; and honey, the sugar produced from nectar by bees, all fare very well. In fact, if you are simply concerned about blood sugar, these three sugars will affect it less than brown rice, whole wheat bread, and baked potatoes!

We’ve determined that simply avoiding a sugar because it is a sugar has no real scientific foundation. One problem with sugars, however, is that many products add an extremely high amount of sugar to sweetener the products. This, in turn, causes the product to be higher in calories. Because consuming more calories means you must expend more calories to reduce or manage your weight, this can be of concern. The alternative to using a natural or refined sugar is to use a reduced calorie sweetener. There are five major reduced calorie sweeteners on the market today. These are Acesulfame Potassium (Acesulfame-K), Aspartame, Saccharin, Stevia, and Sucralose. Are these products the answer to your woes?

Continued > > >

Saturday, February 11, 2006

Avoid Overtraining

3 Ways to Avoid Overtraining
By Marc David

Imagine coming home after a long gym workout and actually feeling worse then you started! Everybody knows after working out you are normally tired but it feels good but what happens when you start to feel sick and it's too much?

Maybe you find yourself in this situation:

"The other day when I got home, I got really sick and threw up. Now my body feels very worn out!

Am I overtraining?

I want to take 2 days off from the gym to rest my body...would this help?"

- [name withheld]

Let me make a prediction... you are about to approach overtraining burnout!

If you don't take some time off to let your body rest and recover, you'll end up quitting the gym entirely or actually making backward progress. I'd like to explain the concept of less is more but first, let's take a look at some of the other common signs of overtraining.

What is the Overtraining Syndrome?

Training beyond the body's ability to repair itself. This can be caused by training the same body parts too frequently so that the body does not have time to recover before the next workout; workouts that are consistently harder than the body is able to recover from fully; or impairment of the body's normal recovery ability due to nutritional deficiencies, illness, or stress. Besides impairing athletic performance, overtraining can increase the risk of injury or disease.

Some Signs of Overtraining:

Fatigue Blood sugar imbalances Menstrual or other hormone imbalances Anxiety Slight dizziness Elevated heart rates (especially upon waking) Depression Insomnia

I'd even venture to guess nausea and longer then normal recovery time should be on that list, two of symptoms of overtraining you also described.

Just the other day, I saw a post on a popular bodybuilding message board by another person who wanted to know if working out the same muscle group twice in one day was recommended since they had the time.

Now, before I go on...

I want you to understand that you grow and change outside of the gym. Many people believe that when they are at the gym they are making progress but in fact that's entirely not true.

Training at the gym is a way of stimulating change, you grow and get better when you are outside of the gym! What you do after you shower off and leave the gym will determine your progress in the long run. Doing longer workouts, more reps and sets and devastating your body without letting it recover will actually set you back.

Remember, recovery is an all important step that is often overlooked. And that leads into...

1 - Training frequency.

My recommendation is train 2 days on, 1 day off. Training more then 2 days in a row is very difficult if not impossible for the natural person to recover from. When you simply break up your routine, you are allowing for more recovery time and thus allowing for your body to get stronger and better.

2 - Taking a training break.

A concept I've talked about in previous articles but the theory is, completely stop training every 8-10 weeks for 1 week and just allow your body to recover and your joints to heal. Many people can't do this. They just want to keep on going and going like the Energizer bunny but in fact, taking a break is a good thing and will allow you to come back stronger and better then before. Try it. You'll be surprised.

3 - High Intensity Interval Training (cardio)

Rather then do 45 minutes of low to moderate cardio, how about using your heart rate zones and training in intervals to get more done in less time with cardio? You'll burn more fat and more calories but you won't have to do the routine as long. You'll use intervals to make the workout harder and more fun but in a lot less time.

Many times people will do cardio with weights but they do it before or after and for too long. Here's a few tips.

a) HIIT style cardio

b) Train in heart rate zones and perceived exertion (how you feel at the time you are asked)

c) Do your cardio AFTER your weight training session. Use your quick fuel for the weights and your longer term fuel (fat) for cardio

The secret to getting more from your workouts is training more efficiently and training less.

There's many ways to do more in less time including but not limited to:

- drop sets - super sets - repetition speeds - tempo variations - rest periods - ascending/descending sets

If you do a quick search on the Internet for "Nine Simple Ways to Increase the Intensity of Any Workout" you will find many ways to get more done in less time and avoid the common overtraining symptoms.

Stated a little differently... less is more.

Copyright 2006 Marc David

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.

Article Source:

Friday, February 10, 2006

Using Calories For Weight Loss

Ever wondered what a calorie is? The definition of a calorie is “the amount of energy, or heat it takes to raise the temperature of 1 gram of water to1 degree Celsius”.

A calorie is a unit of energy that is associated with food and drink and is a measure of the energy, or heat, that food produces as your body uses it as fuel.

The first step in counting calories for your personal weight loss is to calculate how many calories you burn in a day (your total daily energy expenditure), this is the total number of calories that your body expends in 24 hours, including all activities.

This is known as your maintenance level and will be the reference point (number of calories) from which to start your dieting.

The average calorie maintenance level for women in the United States is approx 2000 per day and the average for men is approx 2500 per day. These are only basic averages and are usually much higher for athletes or active individuals.

A quick and easy method to find out how many calories you require per day for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.

Fat loss

= multiply your bodyweight in pounds with 12 calories (12 x lb).


= multiply your bodyweight in pounds with 15 calories (15 x lb).

This is a very easy method to estimate your daily caloric requirements, but it has its drawbacks as it doesn't take into account your particular activity levels or body fat levels. Despite this it will give you a good estimated figure that you can work with.

The maintenance figure that you get is the amount of calories that you need to consume to stay at your current weight. To lose weight your calorie intake must be lower than the calories you burn.

In order to lose one pound of fat per week, you must reduce your weekly calorie intake by 3,500 calories, which works out at five hundred calories per day. This can be done by reducing your calories by 500 or combining a diet with physical activity.

The bottom line is to balance your caloric intake with the amount of calories that you are burning, that's the secret to successful dieting and weight maintenance.

Becoming more conscious of counting calories in your everyday eating regime is imperative if you are trying to lose weight. Studies have shown that men and women “underestimate” their daily calorie consumption by 500 to almost 1000 calories.

You can get a truer picture by keeping a seven-day eating plan of what you typically eat and drink during the day.

At the end of each days eating, add up the total amount of calories consumed and write them down on to the eating plan. At the end of the seven days, add the total calories for the whole week and then divide by seven, you now have your daily calorie intake.

Using a calorie calculator can make counting calories easier - you can total how many calories you will need for your daily activities to give you more control over how many calories you should include in your daily diet.

Another technique for low calorie eating is to watch your fat intake as this has the most calories.

Moderation is always important when you are counting calories, severely restricting calories, causes the body to lower its metabolic rate, which reduces its ability to burn fat.

At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to do without.

This is because when you return to normal eating habits, the drop in metabolic rate caused by the restriction in calories means that your old eating habits actually represent excess in calories.

Not only do you regain the fat stores just lost, but also you may even gain a bit extra.

“Dieting by counting calories means that all foods are allowed, nothing is forbidden as long as the calories consumed don’t go over your daily calorie allowance”

Counting calories can also be flexible enough to accommodate most busy lifestyles.

Some food for thought isn’t it; health professionals agree that healthy eating which includes counting calories and a low fat diet are essential for long-term healthy weight loss. The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you’ll need to go for.

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit right now for your 'free' muscle building e-course.

Monday, February 06, 2006

How Many Calories Do I Need Per Day?

How Many Calories Do I Need Per Day?
By Marc David

How Do I Calculate Caloric Needs Based On My Goal (gain/loss/maintain)?

Listen, figuring out how many calories a day you need to lose weight, maintain your weight or gain weight really isn’t too hard. And with the formula I’m about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets’ begin!


Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.
Example: 194 lbs x 11 = 2134 calories
This is what I need to just keep what I have, without moving. But remember, you do move. So you have to then calculate your metabolic factors into this… so off to step 2…

Step 2:

Figure out your metabolic factor according to the table below.

But first, some definitions to help you determine where you might fit in:

Slow Metabolism: You basically look at food and you seem to put on pounds. You can gain weight by eating salads but it’s difficult to lose the weight.

Moderator Metabolism: You can gain weight if you try. You can lose weight if you try. You really don’t have trouble losing weight depending on what you want to do.

Fast Metabolism: You are the skinny guy or gal who can eat *ANYTHING* and it makes no difference. Gaining weight is difficult. Losing weight can happen overnight. Just by watching T.V. you seem to shed pounds.

Metabolic %

Under 30 years oldSlow Metabolism- 30%Moderate Metabolism- 40%Fast Metabolism- 50%
30-40 years oldSlow Metabolism- 25%Moderate Metabolism- 35%Fast Metabolism- 45%
Over 40 years oldSlow Metabolism- 20%Moderate Metabolism- 30%Fast Metabolism- 40%

Example: 2134 calories x 35% = 746.90

I took my calories needed above just to sit here and not move and multipled it by my metabolic factor and I find that I need an additional 746.90 calories because of my specific metabolism.

Step 3:

Put it together.

2134 + 746.90 = 2880.90 calories

I need 2,880.90 calories to maintain my current weight with my current activities.
Note: You can also adjust your metabolic factor if you do something that might take you to the next level. If you are a moderator metabolism person but you do distance running, it might make more sense to put your self in the fast category since you burn a lot more calories.

Step 4:

Now change the above with about 500 calories every day to reach your goals!

Lose Weight: I would take 2880.90 – 500 = 2380.90

Maintain Weight: I would just leave it at 2880.90 and continue what I was doing in my activities

Gain Weight: I would take 2880.90 + 500 = 3380.90

Note: 500 calories a day is just a general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline.

Step 5:

You must track what you are eating so you’ll know if you’ve made your goal for the day. And tracking food does not have to be complicated with weights and scales.

It's a shame that so many people just start training and never figure out what they need to eat daily to reach their goals.

You can keep doing the math over and over as you reach a goal. If you are bulking, your requirements will change as you progress. And when you lose weight they will as well. You might want to lose weight, reach a target weight and then maintain. So you will do this formula again when you have hit the weight you want.

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. To learn more about the Beginner's Guide, visit Beginning-Bodybuilding at:

Article Source:

Saturday, February 04, 2006

Weight Training for Women

The Biggest Mistake Women Make
By Marc David

In the next 2 minutes you are going to learn...

Why women who ONLY do cardio will never achieve the results their weight training and cardio using counter-parts will. This is a BOLD statement that's sure to aggravate a few people but I'm not going to make that without giving you the full story.

Unfortunately this myth won't die! And even with previous articles on this subject the question still comes up in various forms like this one:

"I am helping a friend incorporate weight training into her fitness routine because all she has done is cardio. She does not seem to understand that weight training builds muscle. Although the scale is not showing she is losing weight, her clothes are looser. Do you have any advise? Do you agree that weight training along with cardio is an effective way of weight loss?"

Maybe I should have entitled this article something like "Your Scale is a Big Fat Liar!" There are several points in your question Taking them one by one in a point by point fashion might be best. Let's take that approach.

Continued > > >

Wednesday, February 01, 2006

Summary of Articles from January 2006

Carbohydrates: What You must know - A lack of carbohydrate in the diet will lead to fatigue, the inability to exercise effectively, and excess fat consumption. (1/30/06)
Women Who Lift Weights Turn Into Men? - There's a big myth that women have to train different then men. They don't. They can lift weights, do the same exercise, build a little muscle, become stronger and still be 100% female. (1/29/06)
How To Get Rid Of Flabby Arms - Working to get rid of flabby arms comes with overall fitness but there's some specific exercises you can do in addition to reducing body fat that will bring those arms into super shape once again. (1/29/06)
Creatine and Teenagers - Continually in the news people see the questions about creatine and a teenager. (1/29/06)
The BEST Exercises for Your Back - Have you ever wondered what the most effective ways to build back muscles are? There's so many exercises to choose from that it can be confusing to know exactly which ones will make your back stronger. (1/29/06)
Nine Simple Ways to Increase the Intensity of Any Workout - These are ways in which you can use the same routines, but thru some clever manipulation, you need not add any weight to make it the most intense routine you’ve ever experienced. (1/27/06)
Why Your Muscle Pumps Don't Build Muscle - Which is better, the pump or the feeling of totally exhausting your muscles to the point of failure when it is nearly impossible to pick up a pencil? (1/27/06)
The Truth About Bodybuilding Myths - Don't believe everything you hear when it comes to exercise and weight gain, do the research yourself. Lets take a look at some of the most common weight gain myths: (1/23/06)
Easy Steps To Avoiding Gym Rage - Do yourself a favour and put these simple steps to use the next time you are in the gym and you will be in for a much more pleasant experience. (1/23/06)
Want To Stop Over Training In The Gym - Make no mistake about it by following these principles you will not only develop greater muscle size but also banish overtraining for good. (1/23/06)
Instant Strength Training Strategies That Anyone Can Use - Here we discuss the strength training strategies that will gain the maximum amount of muscle in the shortest time possible and have stood up to the test of time. (1/22/06)
Find Out Why Bodybuilding Supplements May Not Be Necessary - To supplement or not to supplement – that is the question on more bodybuilder’s lips than ever before. Are they safe? Have you ever wondered what works and what doesn't? (1/22/06)
Using Supplements For Your Weight Loss - In this article you will find the pick of today’s latest supplements on the market and armed with the right information you will have the knowledge to burn more body fat and have more energy for the things you want to do. (1/22/06)
Taste is Everything When Choosing a Protein Bar - Bottom line...If the bar doesn't taste great, then I don't want to eat it. (1/21/06)
Too Many Books, Supplements and Programs - 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. (1/20/06)
Why Aren't You Using Online Fitness Coaching? - Through online coaching, anyone can receive the advice and the motivation to put 100% effort into their fitness goals. The end result whether its weight loss, toning, and muscle gain can be achieved with certainty. (1/20/06)
How I Only Spend 4 Hours A Week At The Gym - I try to squeeze in as many exercises as possible by supersetting them. The idea is to do the same amount of work in less time at a high intensity in order to boost metabolism. (1/20/06)
A Guide To Muscle Gain Visualization - Gaining muscle can be difficult for many people who don’t use their minds to help in the process. (1/18/06)
6 Simple Steps To Catapult Your Muscle Gains - The scientific guidelines for strength training that have always been around for a long time but not followed by many main stream training systems these days. (1/18/06)
8 Proven Strategies For Maximum Muscle Gains - Outlines 8 important strategies that all serious lifters should follow in order to achieve optimum gains in muscle mass and strength. (1/18/06)
7 Simple Steps To Beginning Bodybuilding - The 7 simple steps to beginning bodybuilding are the absolute essentials to make sure that everything you do is aimed at reaching your goals. These powerful yet simple steps are the fundamentals to any good fitness program. 2 part article. (1/17/06)
The Perfect Rep Range For Building Muscle - Teaches the importance of training in a low rep range with heavy resistance. Explains 4 important reasons why low reps are far superior for stimulating muscle growth. (1/15/06)
How To Build A Massive Pair Of Arms - Demonstrates how the majority of lifters place too much emphasis on direct arm movements and end up slowing down their bicep and tricep gains as a result. (1/14/06)
The Most Powerful Muscle-Building Tool Available - Explains why a pen and a piece of paper is the most important tool for achieving an impressive physique. (1/13/06)
Gain More Muscle By Training Less Often - Provides insight into the simplicity of building muscle and explains why most people train far too often and with too many sets. (1/12/06)
Why Are We So Fat? - "Americans enjoy one of the most luxurious lifestyles on Earth: Our food is plentiful. Our work is automated. Our leisure is effortless. And it's killing us," says Geographic senior writer Cathy Newman. (1/9/06)
Building A Better Body, One "Brick" At A Time - The quest to develop a stunningly fit, lean and attractive body is a long, slow journey. It's not something you achieve overnight by popping a few pills or strapping an electric gizmo to your belly. (1/9/06)
How HGH Supplements Work - Human growth hormone, also called somatotropin, is a protein hormone of 190 amino acids (building blocks of protein) that is created and secreted by the anterior pituitary gland. (1/6/06)
Golf Tips Involving Golf Equipment - Now is high time for you to consider the following golf tips that involve checking on your equipment's quality. (1/5/06)
Workout Shoes - Shoes for Strength Training - I would recommend them to anybody looking for some comfortable, high quality, long lasting footwear that is designed specifically for the gym. (1/5/06)
Building Muscle: Why Less Is More - Provides insight into the simplicity of building muscle and teaches an overall bodybuilding philosophy of low volume coupled with high intensity workouts for maximum gains. (1/2/06)
You Ain't Squat 'Till You SQUAT! - Preaches the high importance of squatting as it relates to total body muscle gains. Dispels some common squatting myths, goes into detail about proper squatting form and teaches the reader the benefits of this exercise. (1/1/06)