Wednesday, August 30, 2006
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Tuesday, August 29, 2006
Tuna And Mercury - Are You Being Poisoned By The "Healthy" Fish You're Eating?
By Tom Venuto, NSCA-CPT, CSCS
Hi Tom: I love albacore tuna or salmon. Do you have any concern about the levels of mercury now being found in tuna and in larger fish? I still eat them. I'd have to quit eating to avoid all the things wrong with food. I’ve never been too environmentally minded, but I found myself perturbed that the fish are becoming toxic, little by little. My vegetarian daughter is our family
environmentalist, and I'm on her side on this one. Recently there was an article in our paper suggesting that the breast milk of a nursing mother, could now be considered toxic in a high percentage of cases. If true, a sad indictment of our society.
According to the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA), the fish most likely to be contaminated with unsafe levels of mercury are those highest up on the food chain, including shark, king mackerel, tilefish and swordfish. These larger, longer-lived predatory fish feed on the smaller fish and retain in their bodies the contaminants that were in the small fish.
The FDA released a mercury advisory warning in 1994, which advised the public that these fish were safe as part of a balanced diet if eaten no more than once per week. In 2001, the FDA upgraded their advisory, recommending that pregnant women, nursing women or women of childbearing age who may become pregnant, avoid the high-risk fish completely because mercury can harm the nervous system of a developing unborn baby.
According to the FDA, the fish with the least mercury are salmon, trout, catfish, haddock, flounder, crab or shrimp. And what about tuna fish – that classic bodybuilding and fitness staple food?
The FDA says that certain species of large tuna, usually sold as fresh tuna, tuna steaks or sushi, can have mercury levels above the FDA’s danger level of 1 part per million. The smaller tuna species such as albacore and skipjack, have much lower levels of mercury (that’s why canned tuna is less likely to be contaminated with mercury than fresh tuna).
In a recent report on tuna and mercury published by the Center for Science in the Public Interest (CSPI), they recommend the equivalent of only 1 can of white (albacore) tuna per week or 2 cans of light tuna. However, they added that men, older children or women beyond childbearing age could probably safely consume 2 to 3 times these amounts. (This would increase their recommended limit to just under a can a day).
I know a lot of bodybuilders who eat can after can of tuna every day... some literally live on it as their prime protein source. In the 60’s and 70’s some of the bodybuilders of that era were famous (or infamous) for their Spartan "tuna and water" diets for getting ripped very quickly. Today, unfortunately, this practice appears unwise.
I used to be one of those 2-3 cans of tuna a day guys too. Even though it was bland, it was a fast and easy way to get lean protein for a bodybuilding diet. Today I eat a much wider variety of lean proteins, including a wide variety of fish, including salmon or trout two or three times per week, and I recommend the same to my clients.
Most health organizations still recommend including high fat fish such as salmon, herring, trout, sardines or mackerel at least twice per week in order to provide the healthy omega 3 essential fatty acids (EFA’s). In light of the Mercury scare, many people are turning to fish oil pills to get their EFA’s. Aside from providing an uncontaminated source of EFA's (check the purity standards of the manufacturers), the list of health benefits of fish oils seems to keep growing and growing.
Personally, I prefer to eat the fish a few times a week rather than take handfuls of pills. I spare no expense to get wild (not farmed) Alaskan salmon. This gives me quality calories, lean protein and omega 3’s at the same time. It tastes good and is more economical, besides. But if you don't eat fish, a pure fish oil supplement is a good idea. You can also use flaxseed oil, which is the richest vegetable-based source of essential fatty acids, although conversion of ALA must take place in the body to EPA and DHA, the omega 3 fats found in marine oils.
In summary, it would be wise to pay attention to the FDA and EPA warnings and guidelines, but moderation in all things is good advice in this situation, rather than total paranoia. When I’m dining out, I’ll occasionally have swordfish, fresh tuna steak, or sushi and I don’t give any thought to whether it’s contaminated - I just enjoy it.
Like you said, you would have to stop eating (and breathing!) to totally avoid exposure to every possible toxin... and the people who live in fear of disease are usually the ones who get it.
About the Author:
Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: BurnTheFat.com
For More Information About Health and Wellness Click Here
Monday, August 28, 2006
Men's Fitness magazine recently asked me for 3 of my best fat loss
secrets. Since most times the magazines just don't have enough
space to run my full tips, I thought I'd give you a more detailed
explanation of my secrets here (plus a few extra bonus tips that
I didn't send to the magazine).
Secret #1 - Focus on burning carbohydrate, not fat, during your
Sounds backwards, right? But not when you look at how I structure
my workouts. Remember that Turbulence Training focuses on
resistance training and interval training. Both of these use
carbohydrate as the main source of energy. So it's obvious the
workout is designed to burn carbohydrates during the training
I have no interest in you trying to train in your "target heart
rate zone" for fat burning (aka - the fat burning zone). The whole
idea of a fat-burning zone is an over-simplified idea of how the
body works during exercise.
Leave the inefficient fat burning zone to the mis-educated
trainers in the commercial gyms (that not surprisingly, also want
to sell you a heart rate monitor so you can stay in your "fat
burning heart rate zone").
If you want to get the most results in the least amount of time,
focus on burning carbohydrates, not fat.
Why do my fat loss workouts focus on burning carbohydrate rather
than fat? In order to burn more calories after the workout, that's
why. When you exercise with intervals and heavy resistance
training, your body uses more calories in the hours after exercise
than it would if you did traditional cardio and lifted lighter
Alwyn Cosgrove calls this 'afterburn', and I call it 'Turbulence'.
By any name it gives you the same results - maximum
improvements in your body composition (helping you lose fat while
Secret #2 - Use a range of repetitions in your strength training
In order to train more muscle fibers and burn more carbohydrates, I
have clients use a range of repetitions within the same workout. My
workouts now use 6, 8, and 12 reps per set in order to work the
muscle the most effectively.
This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.
Secret #3 - Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possible
because cycling against a resistance can help maintain muscle mass.
Cycling against a resistance also allows you to perform a large
amount of mechanical work, and that is a key determinant of the
Turbulence in my training.
But please note: I don't use low-intensity, fast pedaling
'spinning' intervals as I'm convinced that the hard, resistance
based intervals are more effective for fat loss. My clients only
cycle against a strong resistance in their intervals.
I really like the bike, but there are many other ways to do
intervals. Use what works for you, but if you are at a plateau, try
Secret #4 - Increase meal frequency
Okay, so this isn't really a secret to anyone that has read about
fat loss. But a 2005 study from the American Journal of Clinical
Nutrition showed that eating 6 times per day was associated with
eating fewer calories per day, lowering cholesterol levels, and
lowering post-meal insulin levels.
Combine an increased meal frequency with an increased protein and
fiber intake, and you'll see your body composition improve rapidly.
If you need more nutrition help, then you'll love the new
Turbulence Training Nutrition Guide for Men & Women - written by
Dr. Chris Mohr, Ph.D.
See below for more details...
Secret #5 - My Synergistic Turbulence Training Workouts
My Turbulence Training Fat Loss workouts are fast becoming the most
effective way to burn fat, build muscle, and get lean. The
synergistic strength training-interval training workouts are
efficient and effective - getting you in and out of the gym in
under an hour.
Here are some tips that you can use for an advanced training phase
- use these tips for 2 weeks then return to your normal training
a) Add 10 seconds to each interval but maintain the intensity
b) Add in some bodyweight circuits (10-20 minutes per day) done in
the morning or evening (if you do your regular workout in the AM,
do your bodyweight circuits after dinner; otherwise, do the bw
circuits first thing in the AM, and then do your regular workout at
lunch or later in the afternoon or evening)
If you are advanced, you can use squats, pushups, and bodyweight
rows for your circuit.
If you are a beginner, you could use lying hip extensions, modified
pushups, and stick-ups.
c) Add an extra set to each exercise in the first superset you do
in each workout.
Again, use these three tips for an advanced fat loss period of two
weeks, then return to a normal training schedule.
But always stick to the best fat loss nutrition plan possible.
If you have any other questions, just let me know.
Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written by
Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which
food is the deadliest in terms of fat content (p. 16)
8 ) The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
Click here to get your Turbulence Training workouts:
How To Repair A Damaged Metabolism
By Tom Venuto, NSCA-CPT, CSCS
If you've caused metabolic damage as a result of following starvation diets or losing weight too rapidly in the past, it can be extremely difficult to achieve any further fat loss at all. The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition (NOT just a diet), all done consistently over time.
The big irony is that most of the diet programs that claim to help you get rid of excess weight, only end up making it harder for you in the long run because they use harsh metabolism-decreasing diets and not enough exercise (almost never any weight training).
It may take a little longer if you have really messed things up with severe starvation dieting in the past, especially if you've lost a lot of lean body mass, but it is never hopeless. Anyone can increase their metabolism.
Most people get an almost immediate boost in metabolic rate when they start the Burn The Fat program. However, the results are not going to be "overnight." Give it a little time...
Within 3 weeks your metabolism will already be more efficient. Within 6-8 weeks, it's burning hot. Give me 12 weeks of consistent diligent effort, sticking with all the metabolism boosting strategies I teach, and your metabolism really will become like a turbo charged engine, and I'm not exaggerating when I say that.
What’s most important for upping your metabolism is CONSISTENCY in applying the Burn The Fat nutrition and training principles every single day.
Meal frequency: eat 5-6 small meals per day
Meal timing: eat approximately every 3 hours, with a substantial breakfast and a substantial post workout meal.
Sufficient Caloric Intake: maintain a small calorie deficit and avoid starvation-level diets (suggested safe levels for fat loss: 2100-2500 calories per day for men, 1400-1800 calories per day for women; adjust as needed)
Food choices: Select natural, unprocessed foods with high thermic effect (lean proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green vegetables, salad vegetables and other fibrous carbs)
Cardio training: Push up the intensity a bit if you really want to get a metabolic boost. Walking and low intensity cardio is fine, but higher intensity is more metabolism-stimulating
Weight training: The basic exercises that include the largest muscle groups or even call into play the entire body as a unit (squats, front squats, split squats, deadlifts, stiff legged deadlifts, overhead presses, all kinds of rows and core-activation exercises) will have a much greater metabolism stimulating effect than isolation exercises (concentration curls, calf raises, etc)
The weight training is extremely important in cases of "metabolic damage" because this is the stimulus to keep the muscle you have and begin rebuilding new muscle tissue, which is the engine that drives your metabolism.
The men don't usually have a problem with the weight training, but I still hear women say they don't want to lift weights as part of their fat loss programs. Well, people who wont lift weights can expect a very, very long metabolism "repair process" if they achieve it at all.
Consistency is the key.
Nothing will undermine the "re-building" of your metabolism like inconsistency. If you stop and start, or skip meals and workouts often, you will not even get off the ground.
After your metabolism is back up where it should be, it takes continued "stoking" of the metabolic furnace to keep it there. Once you get your metabolic engine running, you've got to keep feeding it fuel or the fire will die down.
Picture an old fashioned wood burning stove...
Imagine you're in a cabin up in the mountains in the winter. It's cold in there and you want to keep the cabin warm. Can you achieve this by feeding the fire once or twice per day? Nope. Not enough fuel to burn, so not much heat is generated.
What if you just toss an entire pile of wood in the stove all at once? Will that work? Nope. Lots of fuel, but can't all be used at once... it just smothers the fire and the excess just sits there.
How about if you throw some tissue paper or crumpled newspaper in the stove, will that work? Nope - too quickly burning.
You have to keep putting small amounts of wood (the right type of fuel) on the fire at regular intervals or the fire burns out.
It's also difficult to get the fire lit again. In the case of metabolism, it's like going through that initial few weeks of overcoming inertia all over again.
Your goal is to get your metabolism burning hot and keep it burning and this cannot be achieved by missing meals, missing workouts or with sporadic, infrequent training.
I have only seen a handful of cases where all these things were done properly and there was still a longer "repair" process.
For example, one case was former ballet dancer. At 5' 5", she was previously 110 lbs and had increased to about 145 or so. She didn’t want to reach her previous 110, but find a happy medium of about 125 lbs.
I figured with 20 lbs to cut, this would be a simple and predictable process, but she had a vhallenging time (and I didn't know why at first).
I later found out that she had been anorexic and bulimic for many years. This had caused a lot of damage, and although she did reach her goal, it took about twice as long as we had anticipated.
The good news is, even in this extreme case, the same nutrition and training principles worked! It just took a little longer. And by the way her program included some serious training with free weights and she ate a lot more (clean) food than she had ever eaten before. No "starvation!"
That’s the power of burning the fat and feeding the muscles... Trying to starve the fat with crash diets is what causes the metabolic damage in the first place!
If you’re interested in the healthy, sensible way to take off the fat, while keeping all your muscle and actually increasing your metabolism in the process, then my Burn the Fat, Feed The Muscle program can teach you how. No gimmicks or false promises. Just the truth - you have to work at it and you have to be patient.
About the Author:
Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: BurnTheFat.com.
Monday, August 21, 2006
Induction Destruction: The Perils Of Diving Into Strict Diets Headfirst
By Tom Venuto, NSCA-CPT, CSCS
Every so often you read a sad story in the newspaper about someone who dove headfirst into a river or lake, without checking to see how deep the water was beforehand. Unfortunately, it turned out to be a shallow 18 inches and the consequence of this miscalculated plunge was a broken neck and a wheelchair.
This reminds me of the way most people impatiently dive into strict, extreme, or unbalanced crash diets, without thinking about the long term consequences, invariably crippling any chance they had for keeping the fat off in the long run.
One thing that almost all mainstream popular diets have in common is an “induction phase” (or the equivalent). This is often done under the scientific-sounding auspices of “making the metabolic switch” from “carb burner” to “fat burner.”
Another common way that popular diets begin is with a “liquid fast” or “internal cleansing” phase. This is often suggested as necessary for clearing out all the gunk that has accumulated on your insides which (says them), is the reason you feel like “blah” and can’t lose any weight.
Larrian Gillespie, the About.com guide to low carb diets, made a keen observation in a recent article. Writing about the Induction plan on programs such as the Atkins diet, she noted:
"Frankly, the only thing I object to is the induction plan concept...for ANY diet. It's a cheap trick approach to weight management, since we as Americans are fixated on quick fixes or we toss a plan and go onto the next marketing promise."
Not only do I agree – I would take it a step further. I believe that this radical beginning phase actually increases the chances of failure in the long term.
Gillespie continues with advice about what to do if you choose a low carb approach such as Atkins…
"This (induction) approach will trigger a rebound weight gain. Don't overdo the induction phase. Better yet, go directly to stage 2 of the plan and begin there. There is nothing more irritating to a physician than having a patient come in with health problems as a direct result of following some crazy diet, like eating ONLY cabbage, or only grapefruit."
“Induction” is simply a politically correct way to say you have to crash diet and starve yourself in the beginning. Look at the forums and message boards: They’re filled with posts from people about to start these programs, dreading the “initial” phase and wondering if they’ll be able to hack it (and with people telling war stories about how they “survived” it ...or tried it and failed).
“Induction” has nothing to do with science, health or permanent fat loss. It has everything to do with marketing and instant gratification. Dieters flock to the gurus that promise 12 to 15 pounds of weight loss in the first two weeks, while sneering at the idea of losing a paltry 2 pounds of fat per week. “Give me results now” is the mindset, with no thought given to body composition, health or long-term consequences. What sells more books: “Quickly Lose 8-10 pounds in the first week” or “lose 8-10 pounds of fat per month and never gain it back?” Unfortunately, it is usually the former.
Over the past decade and a half I have almost always used the opposite approach with my clients – and that is, never dive into diets – instead, ease into a new way of life, one habit at a time, if necessary.
My clients are introduced to words such as habits, balance, lifestyle and patience. I sit them down, look them in the eye and ask, “Do you want to lose weight quickly and gain it back or do you want to lose fat slowly and keep it off forever and never have to “diet” again?”
When confronted face to face, the answer is always the latter (but often begrudgingly so). The patience pays off, and those who are wise enough to listen enjoy the fruits of lifelong health, leanness and fitness, never having to endure the repeated yo-yo losses and gains so many people suffer for an entire lifetime.
Consider these concepts: Do NOT crash diet only to relapse to your old, unhealthy ways. Do not even put yourself in “emergency” situations where you feel pressured to lose weight quickly. Build a foundation and master the fundamentals first, then nit pick, sweat the small stuff and try “advanced” techniques later.
Once you’ve mastered the basics, then you can slowly make your plan stricter – if necessary – based on your results. You can reduce or eliminate cheat days, and tighten up your food choices.
Yes, carbs can be s-l-o-w-l-y reduced to find that optimal level for your body type where fat loss really kicks in. Calorie levels can dropped, more cardio added, rest between sets decreased, and training intensity increased.
On and on your regimen can be gradually “tightened up” and compliance increased until the desired results are achieved. Then, it’s a gradual, comfortable transition to maintenance phase, which is never far away from the fat loss phase.
Contrast this sensible, healthy, lifestyle approach, (which most people view not only as slow, but flat out “backwards”), with the crash diet or “induction” approach:
The new dieter STARTS from day one with the strictest, most extreme version of the diet. It’s often very unbalanced with entire food groups removed, or it emphasizes only one food or food type. Sometimes, the restrictions are so tight, you even have to limit the amount of vegetables you eat! Is that CRAZY or WHAT????
The weight comes flying off… SUCCESS! Or so it appears…until all the weight has returned 6-12 months later along with the rest of the 95% of dieters who fail because they insisted on following the herd and hopping on the latest quick fix bandwagon.
No two people are exactly alike and no single nutrition program is right for everyone. For example, some people really do thrive on reduced carbohydrate diets. But one thing that‘s true for 100% of people 100% of the time is that starvation and crash dieting are a one-way ticket to eventual weight regain and metabolic destruction.
What should you do instead? Ease into it. Stick your toes in the water first. Isolate bad habits and replace them with good ones – one or two at a time – for life. Psychologists say it only takes 21 days to form a new good habit, and habits, not diets, are the key to long-term fat loss success. Any nutrition program not built squarely on a strong foundation of nutritional fundamentals and good long-term habits is an accident waiting to happen.
About the Author:
Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, "Burn the Fat, Feed The Muscle.” Tom has written hundreds of articles and been featured in IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on dozens of websites worldwide. For information on Tom's Fat Loss program, visit: www.BurnTheFat.com
Sunday, August 20, 2006
beauty-conscious women go to extreme distances to get rid of these wrinkled and lumpy layers of skin that ruin their streamlined looks.
In fact, it is women who complain more about cellulite than men. They have a reason too. Cellulite looks uglier on them than men for purely physiological reasons. This can be better understood when a cross-section of a woman's thigh is examined. It is found that the muscles are connected to the skin by fibers that trap fat. The fat bulges out in regions where the connections are absent, giving a wrinkled appearance to the skin. This does not happen in the case of men, where the fibers are connected in a criss-cross pattern that doesn't allow fat to accumulate or bulge.
Cellulite can be caused by several reasons. These include genetic reasons, age, gender and hormonal imbalances. Cellulite deposits can also result from excessive intake of fatty foods, especially among those men and women who are too lazy to exercise. Stress too, in recent times, has been blamed for cellulite deposition under the skin.
Medical science has come up with several treatments to remove cellulite, but all these have had only limited successes. Three of the common cellulite treatments are:
1. Liposuction: In this treatment, the excess body fat is removed through surgery.
2. Mesotherapy: This treatment is non-invasive. Drugs are injected into the body to dissolve the cellulite deposits, and ensure better circulation.
3. Ionothermie: This treatment is offered at beauty salons and uses small doses of electric current to remove cellulite.
All these treatments, however, are very hard on the pocket, and can remove only a small percentage of the cellulite. There is also a degree of risk involved in the procedures as sometime body fat mistaken for cellulite can be removed thus doing more harm than good.
Doctors therefore recommend non-surgical or non-medicine based procedures. According to them, the best way to prevent cellulite deposition is to:
1. Undertake regular exercise like swimming or cycling. Both these activities burn fat in the thigh regions, and make them look shapely;
2. Reduce consumption of fatty foods and increase the intake of fresh fruits and green vegetables;
3. Massage the area gently to ensure better blood circulation, and reduce the deposition of cellulite.
The irony is that even thin and physically fit women have cellulite. According to rough estimates, American women spend millions of dollars to get rid of it, but fail to do so. The expenditure especially goes up during summers, when women slip into swimsuits. That is when they don't want cellulite to show.
Beauticians now advise tanning as a good way to camouflage cellulite. They quote the example of Baywatch star Pamela Anderson whose thighs are specially tanned by studio beauticians to create the streamlined effect.
Maybe, this is the wise way to treat cellulite. However, till a proper treatment is found, women across the world will consider cellulite as their greatest enemy.
For More Information About Health and Wellness Click Here
Saturday, August 19, 2006
The Best Cardio Intervals for Fat Loss - This is not just interval training 101. Today, you're going to leave with a graduate degree in interval training for fat loss. (8/19/06)
Full-Range Calf Raises - This simple bodyweight exercise will give you a contraction in your calves that has to be felt to be believed. No equipment required! (8/14/06)
Suitcase-Style One Arm Deadlifts - This extraordinary exercise will tighten up your waist, build a rock-solid core AND target your grip strength like no other. It's also one of the most functional exercises you'll EVER do. (8/14/06)
Reverse Grip Curls - How This Underused, Underrated Exercise Can Unleash Your Arm Size - Want to learn a shortcut to bigger arms? Check out this powerful information on the Reverse Grip Curl. You're leaving potential arm size on the table if you neglect this exercise. (8/14/06)
Cable Cross-Over Machine Adductions For Inner Thighs AND For Better Squatting - Looking to tighten up your inner thighs? The adduction exercise is one of the best. But did you know strong adductors are KEY for a strong squat? Learn a variation that will tighten the inner thighs and build squatting strength. (8/14/06)
Friday, August 18, 2006
don't, I'm sure you know someone who does...
It is one of the most horrible things to experience and for
many people it ends up becoming a lifelong problem...
If you do suffer back pain, I'm sorry...
But I do have some good news... I recently listened to an
audio cd that had the best information on how to eliminate
back pain that I've ever heard!
The audio cd is called "7 Back Pain Mistakes" and you can
get a copy of it right now totally free here:
If you don't have back pain, you should forward this email
to everyone you know because so many people have back pain
and they will be so thankful to you for sending them this
On the cd, several back pain experts talk about the 7
mistakes that nearly all back pain sufferers make and how
to avoid and correct them to start getting relief.
Anyway, it really is some great information and you can't
beat the price so I strongly recommend you go grab a copy
now AND send this to everyone on your contact list because
everyone knows someone with back pain.
Here's the page you need to go to in order to get the cd for
free and not even have to pay shipping:
After you listen to the cd I'd love to hear what you think
about it so please be sure to share your thoughts.
Have a great day!
Sunday, August 13, 2006
By Tom Venuto, NSCA-CPT, CSCS
Suppose you’re on a diet and you have a banquet or a holiday party coming up. You’re expecting a big meal to be served for dinner, and there will be open bar with lots and lots of “party snacks.” You’re not sure if there will be any healthy food there, but you are sure that you’re going to be in a festive, partying mood! What should you do? Should you cut back on your food earlier in the day to make room for the big feast?
What I’ve just described is commonly known as "banking calories," which is analogous to saving calories like money because you're going to consume more later, and it’s a very common practice among dieters. If you’re really serious about your diet and fitness goals however, then the answer is no, you should NOT “bank calories! Here's why and here's what you should do instead:
First of all, if you're being really honest with yourself, you have to agree that there's almost always something healthy to eat at any gathering. You know those tables you see at holiday parties that are covered with yards of chips, dips, pretzels, cookies, salami, candies, cheese, punch, liquor, and a seemingly endless assortment of other goodies? Well, did you also notice that there's usually a tray full of carrot sticks, cauliflower, celery, fruit, turkey breast and other healthy snacks too?
No matter where you are, you always have options, so make the best choice you can based on whatever your options are. If nothing else, you can choose to eat a small portion of "party foods" rather than a huge portion, thereby obeying the law of calorie balance.
If you skip meals or eat less earlier in the day to bank calories for a big feast at night, you are thinking only in terms of calories, but you’re depriving yourself of the valuable nutrition you need all day long in terms of protein (amino acids), carbohydrates, essential fats, vitamins, minerals and other nutrients that come from healthy food, as well as the small frequent meals required to stoke the furnace of your metabolism.
Not only that, but eating less early in the day in anticipation for overeating later is more likely to increase your appetite, causing you to binge or eat much more than you thought you would at night when the banquet does arrive.
Eating healthy food earlier in the day is likely to fill you up and you'll be less likely to overeat in the evening. High fiber foods, healthy fats and especially lean protein, tend to suppress your appetite the most.
I don’t like the concept of "banking calories." Your body just doesn't work that way - it tends to seek equilibrium by adjusting your appetite to the point where you consume the same total amount of calories in the end anyway.
Even if it worked the way you wanted it to, why would you eat less (starve) in an attempt to burn more fat, then overeat (binge) and put the fat right back on? Why allow yourself to put on fat in the first place?
A starving and bingeing pattern will almost certainly cause more damage than an occasional oversize meal. Some dieticians might even say that this kind of behavior borders on disordered eating.
A better approach is to stay on your regular menu of healthy foods and small meals through the entire day - business as usual - and then go ahead and treat yourself to a "cheat meal," but sure to keep your portions small.
It should be a big relief to know that on special occasions, whether it's a party, restaurant meal, banquet or holiday dinner, you can eat whatever you want with little or no ill effect on body composition, as long as you respect the law of calorie balance. However, you CANNOT starve and binge and expect not to reap negative consequences.
To burn fat and be healthy, you don't have to be a "party pooper" or completely deny yourself of foods you enjoy, but you do need to have the discipline to stick with your regular meal plan most of the time and control your portion sizes all of the time.
About the Author:
Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, "Burn the Fat, Feed The Muscle.” Tom has written hundreds of articles and been featured in IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on dozens of websites worldwide. For information on Tom's Fat Loss program, visit: BurnTheFat.com
Tuesday, August 08, 2006
Nutrition Or Training - Which Is More Important? - The first thing I would say is that you cannot separate nutrition and training. The two work together synergistically. (8/7/06)
Staying Cool With Water Workouts - Water exercises are the perfect way to workout under the sun without overheating. You can get a total body workout without even breaking a sweat! (8/7/06)
Increase Your Metabolism And Decrease Your Appetite With This Fat-Burning Food Group - Several studies have looked at the role that dietary protein plays in helping you lose fat, and more importantly, helping you keep it off! (8/6/06)
Bodyweight Training For Fat Loss - The first things that comes to mind when someone mentions 'fat loss' are often cardio machines, dieting, and boring, monotonous exercise programs. (8/2/06)
Monday, August 07, 2006
Nutrition Or Training - Which Is More Important?
By Tom Venuto, NSCA-CPT, CSCS
Legendary bodybuilding trainer Vince, "The Iron Guru" Gironda was famous for saying, "Bodybuilding is 80% nutrition!" But is this really true or is it just another fitness and bodybuilding myth passed down like gospel without ever being questioned? Which is really more important, nutrition or training? This IS an interesting question and I believe there is a definite answer:
The first thing I would say is that you cannot separate nutrition and training. The two work together synergistically. Regardless of your goals - gaining muscle, losing fat, athletic conditioning, whatever -you will get less than-optimal or even non-existent results without paying attention paid to both.
In fact, I like to look at gaining muscle or losing fat in three parts - weight training, cardio training and nutrition - with each part like a leg of a three legged stool. pull ANY one of the legs off the stool, and guess what happens?
In reality, it's impossible to put a specific percentage on which is more important - how could we possibly know such a number to the digit?
Nutrition and training are both important, but at certain stages of your training progress, I do believe placing more attention on one component over the other can create larger improvements. Let me explain: