Wednesday, December 31, 2008

Gynaecomastia or Manboobs

3 quick questions:

1. Are you a guy or do you know one close to you over the age of 35?

2. Have you or he looked at your/his bare chest lately?

3. If so... did you see them?...The dreaded....


Obviously if you are female this is not an issue. But for us men, "gynaecomastia", often jokingly referred to as manboobs (we can thank "Seinfeld" for that) is anything but funny.

From this point on, I'll refer to it as "MB" if that's okay by you.

MB is not an age thing. It can occur at almost any time in life. However, for those of us over 35, it is more common.

This is just one of the many symptoms of "andropause", or "male menopause."

When you age your testosterone levels decline...and more than that the testosterone gets "weaker" due to an imbalance between it and estrogen.

When you combine that with our modernized "estrogen-rich" environment that Dr. Holly Lucille frequently lectures on, you have a problem.

A big MB problem.

MB is associated with lack of drive (you know what I'm talking about guys) and excess bellyfat due to the estrogen.

Even more serious: Excess estrogen has been positively linked to prostate cancer.

Yep. MBs are not so funny after all.

Check out Dr. Lucille's NaturaPause Audios. There is an entire audio dedicated to male menopause and natural solutions that really work.

Most do not work worth a darn.

Hers does. <--- no more MBs!

Saturday, December 20, 2008

5 Great Ways to Lower Blood Pressure Using 1 Great Fruit

Have you had your lycopene today? If you ate a green salad with fresh chopped tomatoes, then you not only got a healthy dose of this powerful antioxidant, but you have also taken significant action toward lowering your blood pressure.  A recent double-blind study conducted in Israel has confirmed what hearth-healthy Italians have enjoyed for centuries - tomatoes (and tomato sauce) lower blood pressure and the risk of heart disease.

The Israeli study was led up by Dr. Esther Paran, head of the hypertension division of Soroka Medical Center.  It involved patients who were already being treated for hypertension, but were not responding well to the medications.  Dr. Paran had patients take a supplement of tomato extract. The results were a significant drop in blood pressure after just four weeks.

Tomatoes are so effective at lowering blood pressure because they contain lycopene.  This potent antioxidant is even the focus of some hybrid tomatoes grown by the Israeli company, Lycomato, in order to have higher concentrations of lycopene in each piece of fruit.  Other antioxidants found in tomatoes make this one super-food in the prevention of heart disease.  It can even help keep LDL cholesterol from oxidizing which makes it stick to the arteries and narrow the passage way causing blood pressure to increase.

Even during the peak growing season it can be difficult to consume four whole tomatoes each day, which is the recommended amount for having a positive impact on blood pressure.  Here are some ways to get the benefits of tomatoes without having to eat them straight off the vine.

1. Make Chili.  Using tomato puree, which is a concentrated form of tomatoes, as the base for your chili utilizes the antioxidants without the bulk of a whole tomato.  Add some ultra-lean and high protein ground bison and kidney beans with minced garlic and onions, and cayenne pepper and you have a heart-healthy main course and a full day's allowance of tomato.

2. Since using olive oil with the tomatoes enhances the curative quality, make your pasta sauce red with tomatoes, tomato paste and olive oil to sauté the garlic and onion.  Tomato paste used in making sauce contains more than 10 times the nutrients of a single tomato.

3. Have a fresh salad as a side dish to either of these entrees and cut one whole tomato on top. You'll get one-quarter of you tomato intake right there.

4. Drink tomato juice. It is better to make your own fresh juice so that you can control the sodium. Store bought juices can be high in sugar and sodium-based preservatives. If you have a juicer, you can make some incredible veggie juices to suit your own tastes by adding carrots, celery and some low-sodium seasonings.

5. Take a tomato supplement.  If you just can't stomach tomatoes, then a 200 mg supplement provides the equivalent of more than the recommended four tomatoes.

Adding tomatoes to your diet can reduce systolic blood pressure by 10 points and diastolic pressure by 4 points as was evident in the Israel study.  Whatever way you slice it, tomatoes will keep strengthen your immune system and lower blood pressure.

If You Want To Lower Blood Pressure Safely And Naturally Then This Special Report Is A Must Read!:


Frank Mangano is a natural health expert and best selling author who teaches you how to dramatically improve your health naturally, without expensive and potentially dangerous prescription drugs. Find out how you can lower blood pressure naturally at:


Friday, December 19, 2008

Are home electricity costs driving you out of your house?

Have you seen the price of gasoline? Sure it’s come down a bit recently, but it still isn’t cheap like it was ten or so years ago. 

But what does that have to do with running your house? 

I’m glad you asked, because it’s something most people don’t understand...and it’s costing them crazy money they don’t have to be spending at all. 

You see, gasoline comes from crude oil, and crude oil is what you call a scarce commodity. Only a few countries have huge amounts of it, and they charge the rest of us through the nose to get it. 

Now oil is what’s called a fossil fuel, and it’s limited. But there are other fossil fuels like natural gas and coal. 

The silly thing is that when oil gets more expensive, it pulls up all the rest of the fossil fuels with it...because they’re all relatively limited in supply. 

And that’s why it’s probably going to cost you outrageous amounts to run your house in the future, and ALREADY is squeezing your wallet. 

Want to slash your home energy costs by 80-100%? That’s not crazy. You really CAN run your house almost for free. Here’s the secret: 


Here’s how it really works... 

Oil costs a ton, and if you think the recent price decrease for a barrel of oil means prices will stay down there, you’re nuts. They won’t. They’ll skyrocket again as soon as OPEC decides to restrict supply and make more money from us. 

As oil gets more expensive, so does natural gas, and so does coal. 

What most people don’t know is that most of the electricity in major industrial countries like the U.S. comes from power plants that guessed it...COAL. 

Burning the coal drives the turbines that generate the electricity you use when you turn on the light switch in your living room, or run your electric air conditioner, or use anything in your home that requires electricity. 

So expensive oil is costing you a ton of money in more ways than one, and especially in your house! 

That’s why I was so happy to find the Run Your Home For Free guide. It literally shows you how to cut your home energy costs to nearly nothing. 

That might sound too good to be true, but it’s not, because the claim comes from SCIENCE that you’ve probably heard of before. 

If you step outside your house on a sunny day with a slight breeze blowing, you’re right in the middle of 100% free energy...but I bet you’re not using any of it. Well, the Run Your Home For Free guide shows you how to do it! 

Here’s a taste of what’s inside:  * You’ll learn how to build your own wind or solar power generator using simple instructions a child could follow...and you’ll be able to do it for less than $200 

* You’ll find out how to set everything up so you can slash your home electricity costs by 80% or more, probably within a month of when you start to use your new power generator 

* The guide actually shows you (don’t pass out when you hear this) how to PROFIT from the energy company! 

Check out Run Your Home For Free yourself, and laugh as energy prices go through the roof:


Imagine how much money you can save with this. 

What if your monthly home electric bill right now is $300, which is WAY low for some households. If that went away completely, what else could you use that money for? 

A vacation? College savings for the kids? Home repairs? The list is endless. And it makes what Sarah’s charging for this guide seem ridiculously low. You’ll probably save several times more that it costs in your first month! 

Stop being an energy slave, and start running your home for free. 

Here’s to slashing your home energy costs, 

Arthur M.

Note: I realize this article has nothing to do with the topic of the blog; however, we all like to save money, right? 

Wednesday, December 17, 2008

If ANY diet worked, wouldn't a lot more people be thin?

Are you getting a little burned out by fitness programs designed by bodybuilders or professional fitness models that exercise for a living? Or what about diets promoted by celebrities with 2 nannies and a personal trainer.

What are the rest of us supposed to do that have real lives? You know, kids, jobs stuff like that. Well, in my humble opinion, this average middle aged guy just “cracked the weight loss code.”

His message is real simple: If ANY diet or weight loss product [or program] REALLY worked- 2 out of 3 Americans wouldn't be overweight or obese. [You have to admit, he has a good point.] In other words, it's not the diets and works outs that are the problem it's being able to stick to healthy habits that's the problem.

On his webpage you can read how the only way to permanently lose weight is to change your weight gain habits over to weight loss ones:


Arthur M.
Online Muscle Fitness 

P.S. If you do nothing else, just check out his pictures. He's not a bodybuilder or fitness trainer, but he says most people think he cut and pasted his head on the body of a twenty-five year old. See for yourself at

Monday, December 15, 2008

Top 3 Fat Loss Transformations


That's all I can say after looking at the finalists for the 3rd Turbulence Training Transformation Contest.

Check out this link and help fat loss expert, Craig Ballantyne, choose the winner. It sure was tough picking who to vote for...


There's two guys who lost over 31 pounds of fat, one girl who lost over 21 pounds of fat, and five other folks who lost a lot of inches from their bodies and dramatically changed their physiques.

I'm not saying these are better than the Body for Life before and after transformations, but they sure are impressive.

REAL people getting REAL results.

Go vote here:


Who will get the top 3 fat loss prizes?

The winner will be announced Thursday,

Arthur M.
Health and Physical Fitness

5 Tips For a Healthy Holiday

by Sean Barker,CPT
This time of year should be a time of family and fun, not guilt over blowing your diet.

These 5 simple tips will help you have a healthy holiday without gaining a bowl full of jelly.

1.    Keep moving.  I know the gym will probably be closed a lot during the holidays. But remember you don't need to go to the gym to get a great workout in little time. Before you start your busy day of putting up Christmas lights or getting some last minute shopping done, drop down and give me 20!  With some basic bodyweight exercises of pushups, prisoner squats and abdominal planks you can get a great workout done in less than 15 minutes with NO equipment. Or you can save your energy for the dance floor!

2.    Don't run on empty. Don't allow yourself to go too long in between meals.  If you let yourself get too hungry especially this time of year, you will pay for it dearly when you try to tighten your belt come the new year. Make sure to eat your regular 3 meals each day plus 2 snacks such as fruit and mixed nuts.

3.    Plan your reward meals.  If you fail to plan, you plan to fail. Decide what reward meals you are going to have such as Christmas Dinner, New Years Eve or the office party.  Stick to a couple special occasions and follow a healthy plan for the days in between.

4.    Smart snacking.  When you are entertaining guests or you are attending parties elsewhere you can still enjoy some finger foods, just be smart about your choices.  Avoid the artery clogging chips, dips and deep fried foods. Fill up on raw veggies, cheese, nuts and even some dark chocolate.

5.    Think before you drink. If you are drinking down some Christmas cheer, beware.  One regular beer contains 150 calories and a glass of eggnog 350 calories! Stick to one or two light beers, a cocktail with diet soda or a glass of dark red wine. Make sure to drink a tall glass of water before bed and upon waking to avoid a "heavy head" the next morning.

For more fat burning tips for busy dads check out:

High Blood Pressure's Diseases of the Arteries

You may know that high blood pressure can cause the heart to become enlarged through years of overwork.  But did you know that the disease called hypertension - the technical name for high blood pressure - can also do some serious damage to the arteries?

Pulmonary Arterial Hypertension (PAH)

One type of hypertension is called Pulmonary Arterial Hypertension (PAH) because it is a condition where the pressure on the pulmonary artery is too great. This becomes an area of concern when pressure is above 25 mmHg.  Normal pressure on the pulmonary artery is 14 mmHg.  In PAH the inside of the arteries becomes narrower because the muscles along the wall tighten up.  The arteries can also become thick from the increased muscle mass in the arteries due to their "workout."  When this happens the thicker walls create a narrower passage way for the blood flow and blood pressure increases.

The pulmonary arteries can also form scar tissue.  This narrows the artery even more.  Blood clots can cause further blockage and make blood flow difficult.  All of the factors that narrow the arteries can also cause them to harden.

As time goes on without treating PAH, the right side of the heart is forced to work harder.  Eventually it becomes so weak that it completely fails.  The number one cause of death for people with PAH is heart failure.  PAH is either inherited or comes about as the result of other conditions such as chronic lung disease, blood clots in the lungs or heart disease which can be caused by other types of conditions such as hypertension or high cholesterol.


Atherosclerosis is another condition of the arteries brought about by high blood pressure among other diseases and conditions.  The risk of developing this hardening and narrowing of the arteries is increased with age. If you have a close relative with the condition you are also at greater risk.

Basically, atherosclerosis starts because of a buildup of plaque in the arteries by damage to the artery's lining.  High blood pressure, diabetes and high cholesterol all contribute to damaging the artery walls.  When plaque builds up it can lead to blood clots that narrow the arteries even more.  With increased blood pressure on the arteries and the clots, there is a greater chance of heart attack or stroke.

Coronary Artery Disease (CAD)

Coronary Artery Disease (CAD) is when the arteries leading to the heart become hardened and narrower.  There can be different types of CAD, the most common being angina and heart attack.  Angina is a condition of chronic chest pain because the heart is not getting enough blood.  A heart attack is the result also of the blood not
making its way to a portion of the heart.  Complete heart failure which can result in death happens when the heart cannot pump enough blood through the body. 

To treat CAD, it is recommended that blood pressure is kept in check.  High blood pressure adds to the strain on the arteries and the heart.  A healthy diet and lifestyle will reduce the chances of developing CAD and other diseases or conditions of the arteries.

If You Want To Lower Blood Pressure Safely And Naturally Then This Special Report Is A Must Read!:


Frank Mangano is a natural health expert and best selling author who teaches you how to dramatically improve your health naturally, without expensive and potentially dangerous prescription drugs. Find out how  you can lower blood pressure naturally at:


Saturday, December 13, 2008

Booze, Sit-ups & Six Pack Abs - Part 2

Just the other day, I made a post detailing some of the Training aspects of the interview with Abs Expert Todd Scott…

Today, Scott grills Todd on the topic of abs training, booze, & burning stomach fat… and how he concocted a plan to not only drink booze without gaining weight, but also how the lbs melted off week after week…

Be sure to read the entire interview, it contains a few true gems you can start using today! Hope you enjoy!

Scott C: You said you drank nearly every weekend and got down to 7% bodyfat? How did you do this?

Todd S: Oh man… this one’s a doozy… so I’m gonna have to put a disclaimer on it:

Warning: This is interview is for informational purposes only, and is not intended to treat or cure any illness or disease. I am not a doctor, so please consult your physician before starting any exercise program.

In other words: “Kids, don’t try this at home.”

Okay? Okay. So, let’s get to it.

I can’t say I was doing an experiment, because I was going to drink no matter what. And, like many people, a little bit of alcohol here and there is going to happen, so I just decided to concoct a plan so as to not put on fat… the result was that I continued to lose fat week in and week out.

Basically, I used the formula found in to calculate the number of calories I needed to eat per day and per meal to lose fat on a weekly basis.

This was just 1 part of my overall program. Since nearly every weekend I’d go out on the town or go to a party, I just did a bit of quick math to figure out how much I could drink and not exceed my daily caloric requirements. My goal was to just maintain my weight at the time, not lose more fat… but it turned out quite nicely.

I’ll use 2400 calories per day for the purposes of this explanation.

Here’s what I did as far as the nutrition part of the program goes:

I designated 1 night per week as a party night where I would drink – it ranged from shots, to beer, to whiskey, all the way to wine – the type of alcohol didn’t matter. The day that was designated as my “party” day, I figured out what I wanted to drink, how much I was going to drink, and the number of overall alcohol calories I’d be taking in that day.

So for instance, let’s say I decided to drink 8 Light Beer at 110 calories each. I’d simply subtract that from the total daily calories I was to EAT that day – 2400 minus 880= 1520 calories.

That’s how many calories I’d consume (1520 calories) for the day from whole foods and supplements. To reach the daily total of 2400 calories, I’d drink 8 light beer. It’d keep me in a calorie deficit AND I’d get to drink beer or whiskey or wine or whatever the heck I wanted.

The key to it was planning it in advance, so I wouldn’t go over the daily calories.

Another key to it is that after you stop drinking for the night, your blood sugar falls rapidly, and you get really, really, really, hungry… you just have to fight the urge and
not eat until the next day. If I did give in, I’d ONLY eat protein. And I even planned this in advance, too. I’d make sure I had 2 chicken breasts cooked and waiting in the
refrigerator. If I hadn’t planned this in advance, and I did give in, it’d be too easy to just run to a fast food restaurant rather than throwing a chicken breast on the grill.

Scott C: Most people start a fitness program by walking for 30-60 minutes a day and nothing else. Is this the correct approach?

Todd S: It depends on the condition of the person. If that’s ALL they can do, then yeah, it’s the perfect approach. But by “Start”, I’d say you have 5-7 days to begin increasing the intensity of not only the walking but by also adding some sort of weight training to the program. If the person continues “walking just 30-60 minutes a day” indefinitely, they’re not going to burn much fat.

Let’s look at it from a completely different perspective. If you’re trying to get into shape by just walking 30-60 minutes per day over and over, it’d be a lot like enrolling in college to become a doctor by only taking biology 101 every semester for 4 years. Sure, you have to start somewhere (and every doctor I know started with basic college biology), but at the end of the 4 years, you won’t be getting into med school – you’ll just be a really, really good tutor.

The same is true with walking – it’s only a start, if you don’t continue to increase the intensity at every benchmark, you’ll never lose your belly fat, and you’ll end up just
being really, really good at walking 30-60 minutes at a time.

Scott C: What type of foods should you be eating to strip away belly fat?

Todd S: If you want to strip away fat at rapid speeds, whole foods are the way to go. I’m not saying supplements don’t have their place (I love meal replacement shakes), but by simply digesting natural whole foods your body will burn extra calories.

These foods should consist of protein and starchy carbs. I’d go so far as to say not to add any additional fat other than omega-3’s & omega-6’s.

Typically the proteins should consist of chicken breast, turkey breast, eggs, cottage cheese, nuts, pork loin, and if you have access to elk or deer meat, these are great low fat high protein sources. Not many people realize how lean pork loin is. Even though it’s pork, it’s about the equivalent to a chicken breast as far as the amount of protein and fat it contains. And even though it does contain a tad bit more fat than chicken, it’s great to have around to mix things up.

As far as the carbs go, stick with whole grains such as wheat bread, brown rice, sweet potatoes, yams, and even white potatoes. Even though it’s a “white” carb, you can still eat it and not have to worry about storing fat - as long as you don’t overeat.

Not only is the Type of food you eat important, but the food combinations are just as important. What I’ve found to work the best is after calculating the number of calories you need per day to lose fat, calculate your meals so that every meal contains the same amount of protein, and both breakfast and the post workout meal contains double the number of carbs as the other meals of the day.

That wraps up this interview. For more info about whether the How to Get Six Pack Abs Program is right for you, be sure to check out the following site:

'til next time,

Arthur M.
Online Muscle Fitness  

Friday, December 12, 2008

4 Interval Workouts That Burn Fat

If you are struggling to lose fat with cardio, I have great news for you. Men's Health expert trainer Craig Ballantyne sent me these 4 interval training workouts to help you burn fat!

There are all types of ways to do interval training, and research hasn't shown us a best way yet. There is NO best interval training workout for fat loss, however, some of my favorites are:

a) 1 minute on, 1-2 minutes off, repeat 6 times.

b) 30 seconds on, 90 seconds off, repeat 6 times.

c) 45 seconds on, 90 seconds off, repeat 6 times.

d) 20 seconds on, 40 seconds off, repeat up to 8 times.

Make sure to include a warm-up and cool-down after each.

And remember, you can use all types of interval training methods for these workouts.

You can do treadmill running, hill walking, stationary cycling, sprinting outside (if you do extra warm-up), kettlebell swings, medicine ball power woodchoppers, rope jumping, rowing, swimming, or even the elliptical machine (if you think it works).

One research study even used 8 seconds on, 12 seconds off for a total of 20 minutes, but these short intervals are almost impossible to do on regular gym equipment.

For more in-depth, step-by-step fat burning plans, visit:

Arthur M.
Online Muscle Fitness

Wednesday, December 10, 2008

Booze, Sit-ups & Six Pack Abs - Part 1

If you're interested in discovering some areas where you may be going wrong in your abs training and your attempts at losing stomach fat, I have an interview for you below that you'll want to read.

In it, Scott Colby, grills Abs Expert Todd Scott on the topic of abs training, booze, & burning stomach fat!

Here's a copy of the first half of the interview below. In this part of the interview today, we'll just deal with training aspects.

In a couple days, I'll send out the rest of the interview, where Scott & Todd cover the nutrition aspects - plus he goes into step-by-step detail about how you can booze it up and still burn off your belly!

Here's the first part of the interview:

SC: Why don't sit ups, crunches, and the ab machine gizmos help you get a 6-pack?

TS: Think about this for a minute, our muscles are designed to adapt to the amount of stress consistently placed on them, so if sit ups, crunches, and ab machines are supposed make your belly shrink, then that would mean adding additional stress to other muscle groups would cause them to get smaller, too. Yet, when you see someone who is at an advanced fitness level, their muscles are typically larger than the average person.

For example, have you seen a cyclists’ legs? By cycling alone, they place more stress on their leg muscles than the average person. The result? Moderate to Large leg muscles.

Basically, muscles adapt according to the amount of consistent stress you put on them. If you do leg exercises, your leg muscles will adapt to the added stress by becoming stronger and denser. That means they get bigger, and that’s why people who want bigger (not smaller) legs do squats and other leg exercises rather than avoiding them.

We sometimes forget that our abdominals are made up of the same material and are muscles themselves. So by training them (regardless if you’re doing sit-ups, crunches or an ab machine), the same thing will happen, they’ll grow stronger and denser. And in the end they’ll be bigger. It has very little to do with burning fa. t.

It’s true that by increasing the size of your ab muscles you’ll increase the rate of your metabolism to an extent, but not enough to make a noticeable difference.

You can see undeniable truth that ab exercises, sit ups, and crunches will not help you get a six pack by reading the story of Mark Pheltz at He set the Guinness Book of World Records for the number of sit-ups at one time. How many did he do? 45,005 Sit-ups in 58.5 hours… Go see for yourself if he had six pack abs, you’ll be shocked

*note from Scott - when you get to the homepage, just click “women” if you’re a woman, and click “man” if you’re a man to read Mark’s story and see with your own eyes what 6 months of sit-ups 6 hours per day will do for your belly fat.

SC: What types of exercises do work to shed belly fat?

TS: There really isn’t a “type” of exercise that burns fat better than others. Some will argue that full body movements burn fat faster, but there’s more than one way to skin a cat.

The fact remains that the more muscle you have on your body, the more calories you’ll be able to burn during a given day. So, no matter whether you’re a man or a woman, the ultimate goal is to choose exercises that stimulate the most amount of muscle at a time.

If you want to go with full body movements, that’s perfectly fine. Generally, I will train Men and Women differently even though both can lose fa-t by following the same program.

Guys typically like having large, hard muscles overall, so in order to burn the maximum amount of fat while still focusing on smaller muscles, I’ll use both single and
multi-joint movements within supersets or triple sets as well as add explosive movements.

Here’s an example triple set I’d use:

Bench Press
Barbell Curl
Explosive Med Ball Push Up

Here you have all three – Multi-joint movement (bench press), followed by a single-joint movement (barbell curl), and ending with an explosive movement (explosive med ball pushup). The single-joint movement is included as the second exercise in the set to act as an “active” rest for the more metabolic demanding explosive med ball pushup which utilizes the same muscles as the first exercise in the sequence. Though, the single-joint movement is an “active” rest, it should still be performed at maximal intensity.

Since the gals typically aren’t concerned with muscle size or hardness and just want the lean toned look, I generally use the same format but with less emphasis on the single joint movements. Here, the single joint movement would be a “true” active rest.

Here’s an example triple set I’d use:

Bench Dips
Squat Jumps.

The focus of this set is on the legs. The bench dips are thrown in to divert stress away from the legs in preparation for the more metabolic demanding Squat Jumps. Your heart will be pounding by the middle of the second set, so you’ll gladly welcome the Bench Dips as an active rest while being able to focus attention to the back of the arms.

In all if you place more focus on the larger muscle groups, you will burn more fat. But if you want to give your body a metabolic spike, I suggest mixing it up.

That wraps up our training portion of the interview. For more info about whether the How to Get Six Pack Abs Program is right for you, be sure to check out the following site:

I'll be back in a few days with the portion of the interview where we discuss the common nutrition mistakes most people make along with Todd's recommended tips and strategies - PLUS the nutrition side of the how you can drink booze and still lose belly fat!

'til next time,

Arthur M.
Online Muscle Fitness

P.S. Download free report, "The Truth About Burning Fat

Tuesday, December 09, 2008

The Obesity-Hypertension Connection

The Obesity-Hypertension Connection: Is Your Weight Putting You At Risk?

Did your daily weigh-in cause your blood pressure to spike? If you are as little as ten percent over your ideal weight, and especially if you're carrying excess body fat in your abdominal region, then what you learn in the next three minutes as you read this article could not only help you lose those excess inches, it could save your health and even your life!

More than 50 percent of Americans are overweight or obese and the numbers just keep on rising. These shocking statistics have doctors from the World Health Organization, Center for Disease Control, and American Heart Institute wondering how to stop the epidemic. That sudden shock of seeing the numbers on the scale inch up is not what’s giving rise to your blood pressure. It is the ongoing, day-to-day strain that obesity puts on the entire cardiovascular system that causes blood pressure to reach dangerous heights.

Being extremely overweight and having high blood pressure is so closely related that it has even been given its own name: obesity hypertension. Of all the cases of hypertension in the U.S., 75% can be directly attributed to obesity. Deaths directly from hypertension or that had high blood pressure as a primary contributor totaled 310,707 deaths in the U.S. in 2002. It’s a chain reaction (obesity=hypertension= heart disease=death) that all begins with how fat a person is.

Obesity is also a condition that is an equal opportunity disease. It doesn’t matter if you are male, female, old, young, or the origins of your ancestry. If you are overweight, you increase your chances for hypertension and if you lose weight, your risk goes down. But stay overweight and your risk of developing hypertension
is 5 to 6 times greater than someone who is at his or her ideal weight.

How Heavy is Obese?

The first question to ask in removing the obesity risk factor for hypertension is “Am I overweight?” Obesity is determined by Body Mass Index (BMI), which takes into account the relationship between height and weight. A BMI above 30.0 is considered obese. A score between 25.0 and 29.9 is considered “overweight.” Ideally, BMI
should be between 18.5 and 24.9.

To measure your own BMI you take your current weight and divide it by the number you get when you multiply your height in inches by your height in inches again. Then multiply that number by 703 for your BMI. For example, if you are 5’6” and weight 165 pounds, you would multiply 66” times 66” for a total of 4356. Then divide 165
by 4356 for a total of 0.0378. Next multiply that by 703 for a BMI equal to 26.6, which is considered overweight.

How Does Being Overweight Impact Blood Pressure?

When you are obese, your body needs more blood in order to supply oxygen to and nourish the extra tissue. When you put more blood into the same passageway of veins and arteries, there will be extra pressure on those blood vessels.

Weight gain is also usually in the form of fat. According to Mayo Clinic research, fat cells even produce more chemicals, which in turn add to the strain on the heart and pressure on the blood vessels. In addition, there is an increase in insulin from weight gain. This makes the body retain sodium and water, which also increases heart rate and decreases the ability of the blood vessels to move blood throughout the body, thereby increasing blood pressure.

It’s not just how much you are overweight, but also where you carry your extra weight that can have a great impact on blood pressure. Risk factors are increased when added weight is in the abdominal area. This is because people with a so-called spare tire also have increases in blood sugar, which causes the fat to be deposited there, and then starts the sodium and water retention cycle.

Reducing Weight to Lower Blood Pressure

Because there is a direct correlation between obesity and hypertension, it makes perfect sense that by losing weight you can lower blood pressure. The proof is in the numbers. Blood pressure is measured in mm/hg. A reading of blood pressure both as the heart beats and as it relaxes, creates the dual number of X over Y giving
you your final blood pressure reading. For every 2.2 pounds of weight lost, blood pressure falls 1 mm/hg. Realistically, an overweight person like in our example above could lose just 10 percent of their body weight – in this case 16.5 pounds and lower their blood pressure by 7 or 8 points.

Small Steps for Big Results

If you can conquer obesity, then you can take dramatic steps in lowering blood pressure. One of the best ways to combat weight is with walking. Walking increases metabolism and is more effective in the long run than more strenuous cardiovascular workouts. Those who are overweight should talk to their doctor before starting an
exercise program of any kind, but all physicians will agree that walking is one of the safest, most effective forms of exercise. Good shoes that provide support to the arches will protect feet and knees from stress injuries. Also, walking on softer surfaces such as a grassy field or dirt road will give a better workout because more balance and coordination is needed.

Some other ways to lose weight safely and lower blood pressure include:

1. Reduce sodium intake

2. Don’t eat within 3 hours of going to bed at night

3. Drink at least 8 glasses of water each day

4. Replace saturated animal fats with non-saturated, healthy fats from vegetable sources

5. Limit consumption of alcoholic beverages that are packed with calories

There are some risk factors associated with hypertension that you cannot control, such as genetics, race, and age. How much you weigh and what you do to make sure you are a good weight is within your control. Take action to keep obesity in check and reduce your risk of developing high blood pressure.

Discover more powerful methods that will lower your weight while reducing your blood pressure at the same time:


Frank Mangano is a natural health expert and best selling author who teaches you how to dramatically improve your health naturally, without expensive and potentially dangerous prescription drugs. Find out how you can lower blood pressure naturally at:


Monday, December 08, 2008

Holiday Workouts

Christmas gift to all readers:


Turbulence Training: 10-Minute Holiday Workouts

Fast, Effective Fat Loss Workouts That Keep You Trim Over the Holidays


Free report also includes 10 Tips to Train SAFE!


Note: Right click the link and save the document to your computer. You will need Acrobat Reader; if you do not have it installed on your computer, Click here to get the free software.

Sunday, December 07, 2008

Are You at Risk for High Blood Pressure?

Knowing the risk factors for high blood pressure, or hypertension, is the first step toward making sure your blood pressure is at a healthy level. There are several risk factors for hypertension. Some are within your control and others are simply a matter of genetics.

It does not matter what is causing or may cause you to have high blood pressure. The important point is that if you know you are at risk you can take steps to reduce the risk and keep your blood pressure at a healthy level.

We have no control over our genes, our race or our age. These are three risk factors for some people in developing high blood pressure. African Americans are more likely to develop high blood pressure than whites. They also seem to develop it at a younger age and have higher levels.

Age is a factor in blood pressure as well. The older you get, the more likely you are to have higher blood pressure.  Women usually don't have trouble with hypertension until after menopause, unless they have a parent or other close relative with it.  Men will develop hypertension as they age, with the greatest increases beginning between the ages of 35 and 55.

While race, age and genes are not something you can control there are several risk factors for hypertension which you can control. The most important is weight. Obesity leads to higher blood pressure especially in people with a body mass index over 30.0. Contributing to obesity and high blood pressure is also a lack of exercise.  If you are inactive, you are more likely to be overweight and therefore develop hypertension.

Our eating and drinking habits greatly impact blood pressure. Consuming too much alcohol or salt on a regular basis also increases blood pressure.  Not only overeating, but what you eat will affect blood pressure in a good or bad way.

How much stress you have and how you deal with it can influence blood pressure negatively.  It is difficult to know how much stress a person is under, since many people hold it in and may not even feel overly stressed when in reality they are.  When there is too much stress, other good habits are often sacrificed to deal with the current situation. For example, during a stressful period you may not get enough sleep or exercise or may substitute good home cooked meals for high sodium fast foods.

Any one of these risk factors alone can put blood pressure levels within a dangerous range. When you couple the risk factors with one another, your problem grows exponentially.  This means that if you are overweight, inactive and have a family history of hypertension, you are at a much higher risk than someone with only heredity working against them.  It would be wise for anyone with the non-controllable risk factors of race, heredity, or age to keep stay physically active, maintain a healthy weight and reduce the amount of alcohol and sodium they consume. It is also important to eat a proper diet that will support a healthy blood pressure. Specific nutrients help reduce blood pressure even in those who are genetically predisposed to hypertension.

If You Want To Lower Blood Pressure Safely And Naturally Then This Special Report Is A Must Read!: 


Frank Mangano is a natural health expert and best selling author who teaches you how to dramatically improve your health naturally, without expensive and potentially dangerous prescription drugs. Find out how you can lower blood pressure naturally at:

Saturday, December 06, 2008

1 Rep Fitness

On Thursday I posted an article title: Shocking news about the New Year which was about the "European Workout" called "1 Rep Fitness" which is making waves in every corner of the world...

Well, Jon Benson asked the author Fabrice Rinaldi to GIVE you the first three unedited chapters of his System for fr-ee.

Here's where to pick up your 3 fr-ee chapters today ---

Arthur M.
Health and Physical Fitness

P.S.  I just checked the site -- you have less than 32 hours, 53 minutes, and get the complete system at the discounted price.

How Can One Prevent Overtraining?

By Vince DelMonte

We've all over-trained at least once in our lives, and we've paid for it. Overtraining is a serious problem amongst bodybuilders. Very often a new bodybuilder who thinks "more is better" is a victim of overtraining. It is important for all bodybuilders to beware of the effects of overtraining and how to prevent it.
What are some of the effects of overtraining?

If you are a bodybuilder or simply interested in packing on as much muscle mass as possible than you must be prepared to train at the highest level possible. You must be able to increase your volume and intensity in each training session and each training cycle if you wish to maximize your full genetic potential.

Unfortunately, these increases in volume and intensity often occur prior to the trainee's body being ready to handle them again. When insufficient recovery takes places, the increasing strategy immediately backfires, resulting in a variety of negative effects on the body:

Autonomic Nervous System and Overtraining

There are numerous abnormal changes that occur in the body when overtraining is suspected via the autonomic nervous system. The bottom line is that a decline in performance will be observed which will reflect changes in the neural and endocrine systems of the body that are controlled by either the sympathetic or the parasympathetic nervous system. Sympathetic overtraining can lead to

· increased resting heart rate,

· increased blood pressure,

· loss of appetite,

· decreased body mass,

· sleep disturbances,

· emotional instability, and

· elevated basal metabolic rate.

Many studies suggest that the parasympathetic nervous system is more dominant in overtraining but regardless the same performance decline will be shown in a variety of responses. Signs of para overtraining can lead to

· early onset of fatigue,

· decreased resting heart rate,

· rapid heart rate recovery after exercise, and

· decreased resting blood pressure

Just because one of these signs are present does not confirm overtraining. Often two or more symptoms must be present to prevent a false assumption of overtraining.

Hormonal Responses and Overtraining

It is difficult to confirm overtraining of the hormonal system because the measurement of these hormones is expensive, complex and time-consuming so there are not many tests that can be widely used to validate hormonal overtraining.

However, of the studies down, measurements of various blood hormone levels during periods of intensified training suggest marked disturbances in endocrine function accompanying excessive stress. When training intensity is increases the following is often noticed

· Blood levels of thyroxine decrease,

· Blood levels of testosterone decrease,

· Blood levels of cortisol increase.

Since the ratio of testosterone to cortisol regulates the anabolic process of recovery, this is a important indicator to predict overtraining. Increased cortisol combined with decreased testosterone can lead to more protein catabolism than protein anabolism in cells. This typically results in the loss of body mass because overtrained athletes have a higher blood levels of urea and since urea is produced by the breakdown of protein, this indicates increases protein catabolism.

Immune Responses and Overtraining

One of the most serious consequences of overtraining is an attack on your body's immune system. This is extremely negative because your immune system is your first line of defense against invading bacteria, parasites, viruses and tumor cells. If your immune system if compromised via overtraining than illness may occur.

Intense training and excessive training can really suppress your body's level of antibodies and lymphocytes which can result in illness when these levels are lower than normal.

Metabolic Responses and Overtraining

Metabolic fatigue is the form of overtraining that most are aware of and the form most often discussed.

· Small micro tears in the muscle,

· Depletion of glycogen stores,

· Accumulative build up of lactic acid,

· Slower muscle contraction,

· Creatine phosphate stores are exhausted,

· Reduced oxygen delivery to muscles,

· Delayed muscle soreness

· Damaged tendons.

Cardio vs. Weight Training: Which type of overtraining is worse? Why?

Speaking from personal experience, I have been a competitive endurance athlete from over 10 years of my life and since retiring four years ago I have been a serious weight lifter who competes in competitive fitness modeling which is similar to bodybuilding but without the posing or speedo's!

Hands down, overtraining in the weight room has far more consequences than overtraining through cardio. Here are a few reasons why

· Muscles grow based on progressive overload. If your muscles are not FULLY recovered than it is impossible to lift more in the gym the next workout therefore impossible to grow NEW muscle.

· Greater chance of central nervous system fatigue, hormonal fatigue and immune system fatigue which all have a list of endless problems.

· Overtraining in the gym can in fact result in loss of muscle mass and decreased bone density therefore digging yourself in a deeper hole and making it even more difficult to build muscle.

· Overtraining in the gym can lead a young trainee to believe that he needs to buy more supplements which distracts him from discovering the route cause of his lack of progress.

· Overtraining in the gym can lead a young trainee to believe he should resort to steroids because of his lack of progress when really it is simply a lack of recovery.

· And most importantly, overtraining in the gym will not allow the trainee to achieve the desired training effect. In this case there will be no forward progress or improvement in work capacity, but rather a reduction.

In my experience, I believe the only athletes that risk overtraining with cardio are pure endurance athletes such as swimmers, bikers, runners and triathletes. These athletes are training up to a few hours per day and bodybuilders do not come anywhere close to the volume that endurance athletes train.

How does one know if they’ve over-trained? What are some of the symptoms?

This is quite simple. Your performance does not exceed or 'out do' your previous workout. If in your last workout you bench pressed 10 reps for 185 lbs but could only do 8 reps your next workout – you have NOT experienced the 'training effect' and therefore have not FULLY recovered from your last workout. You have errored somewhere in your training decisions.

Generally overtraining can be determined in the simplest ways such as verbal feedback between the coach and athlete or athlete and himself. An example would be a coach asking a athlete at the beginning of a workout, “How do you feel today?” If the response is, “My legs feel heavy and stiff' or “I don't feel good,” this indicates that the athlete has not adapted to the previous days training load. Even looking into someone's eyes can provided effective feedback. Overtraining symptoms can be divided into two main categories

Physiological Performance

· Decreased performance

· Inability to meet previous workout standards

· Delayed recovery

· Reduced toleration to load

· Decreased maximum work capacity

· Loss of coordination

· Slower movement patterns

· Technique breaking down at quicker rate

· Rapid heart increase

· Changes in blood pressure

· Changes in heart rate at rest, exercise and recovery

· Increased respiration

· Increased oxygen consumption at sub max work loads

· Increased lactic acid

· Decreased evening post workout weight

· Chronic fatigue

Psychological Performance

· Feeling of depression

· General apathy

· Decreased self-esteem

· Emotional instability

· Difficulty concentrating

· Sensitive to environmental and emotional stress

· Fear of competition

· Change in personality

· Loss of concentration

· Inability to deal with lots of information at once

· Gives up when going gets tough

What are some ways to prevent overtraining through diet and training?

I believe that the lack of progress to training is more often the cause of overtraining than any other factor. As we have discussed, overtraining begins when a trainee is exposed to a subsequent training session prior to recovering from the previous. If this occurs over a number of training sessions, you start to see the more obvious signs of overtraining as listed above.

Personally, I think there is too much information on the symptoms instead rather than the prevention of them. You often read the words 'overtraining syndrome' and 'planned overtraining'. This is unnecessary if are in control of the training process and recovery process. If you start training to pre-set levels and recovery in pre-planned ways than you can easily side-step overtraining and do not need to know anything about signs and symptoms and syndromes!

Take control of your training decisions!

The biggest challenge with weight training is to make tough training decisions. Each workout program and each workout session you must decide how much

· how much to lift and

· how hard to go.

You must apply your own personal knowledge of your recovery ability and the recovery methods you are using to so that when you return to the gym you will be able to 'out do' your previous workout.

Here is the problem. Often times a trainee returns to the gym to discover they have not fully recovered and has a training decision to make – walk out and go home or reduce the volume and intensity of the workout.

The smart decision would be to accept the error in judgment, assess where you went wrong to prevent for the future and go home! Remember, you have this flexibility so don't be afraid to make this brave training decision. Your goal is to be getting stronger and stronger from week to week. Not to 'tough it out' with mediocre workouts that can lead to frustration and risk of injury. Don't ignore it or pretend that it is not happening. The beauty of strength training is that it is so measurable!

If you don't want your trip to the gym to do in complete vain than finish up with a flexibility session and try to pick of the digits of the cute receptionist at the front desk!

Preventing overtraining with nutrition

Nutrition plays the critical role of replacing energy in the body, and controlling hormone release. Here are some simple recommendations:

· Never miss breakfast! This is the meal that 'breaks the fast'. Extending this fast can be very catabolic and cause in loss of muscle tissue.

· Avoid hunger pains at all costs. This is a sure-fire way that your body is stealing from your precious muscle to give to more vital organs. This is very catabolic.

· Don't train hungry unless your goal is to lose weight and muscle mass. Catabolism will be even greater than normal.

· Even if you are not hungry, pretend that you are hungry and eat something within sixty to ninety minutes prior to working out.

· Never miss your post workout shake. The sooner you get this in your body the better. Focus on a 2:1 ratio of simple carbs and protein in liquid form plus branch chain amino acids.

· Always have the biggest meal of the day one hour after you workout.

· Consider supplements such as creatine and antioxidants to help accelerate cellular hydration and energy replacement; and combat the free radical damage in the body.

· Replenishing your glycogen stores will inhibit the cortisol hormone which can result in breaking down muscle.

· Eat in hormonal balance the remainder of the day to ensure cortisol levels stay suppressed.


About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at

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

Friday, December 05, 2008

5 Ways to Cut Your Workout Time

By: Craig Ballantyne, CSCS, MS

Do you know the 2 biggest reasons men and women stop exercising?

1) Lack of time
2) Lack of motivation

Let's tackle "Lack of Time" today with 5 ways you can get your workouts done faster. After all, no one should spend more than 50 minutes in the gym.

Here are 5 ways to .

a) Supersets

I use "non-competing" superset. This means, choose two exercises for different muscle groups - and preferably completely opposite movements. For example, choose a push and a pull. That way, one muscle group rests while the other works...and you cut the rest time you need between sets.

b) Choose a better warmup strategy

Don't waste 10 minutes walking on the treadmill. Instead, use a total body circuit of bodyweight exercises as a general warmup, and then move directly into specific warm-up sets for your first two exercises.

c) Pair dumbbell and bodyweight exercises together in your supersets

This saves you time at home (you don't need to change the dumbbell weight between exercises) and in the gym (you don't need to fight for 2 sets of dumbbells).

d) Choose Intervals over slow cardio

The latest research shows more weight loss when people use intervals, and intervals take half as long to do.

e) Limit the use of isolation exercises

Pick multi-muscle exercises, such as squats, pulls, pushes, and rows. If you have time, you can squeeze in some dropsets for arms and shoulders if you want. However, if you only have 3 sessions of 45 minutes per week, isolation exercises must be the first to go.

In addition, don't spend more than 10 minutes per week on direct ab training. It's not efficient and won't give you rock hard abs alone.

Workout less, live life more,

Craig Ballantyne, CSCS, MS
Creator of Turbulence Training

PS - Don't know where to start?

If you are a beginner, start by reading Dr. Mohr's nutrition guidelines...eating properly will be the biggest factor in your early success.

Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training.

For others, it's best to start with the Intermediate Level TT workouts. If those aren't enough of a challenge, you can move onto the Original TT workout and follow the 16-week advanced program right through.

If at any time you need a break, try the TT Bodyweight 4-week plan.

And then finish off with the TT Fusion Fat Loss program followed by the 30-day Maximum Fat Loss program to cap off a full 24 weeks of Advanced TT fat loss workouts.

After that, choose between the TT for Women or TT for Muscle programs to help put the finishing touches on your physique. All of these are included as bonuses with Turbulence Training.

About the Author

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

Thursday, December 04, 2008

Shocking news about the New Year

I'm cheating a bit by posting this...

But my friend Fabrice let me get by with it after a little bit of pleading.

The reason:  You NEED this.

I knew I had to share it with you.

If you want to get more... A LOT more... out of your workouts....

.... I'm talking total body makeover in just 12 short weeks....

... and get it at LESS than half price...

Listen up.

I've been around fitness for years. I get tons of letters from folks just like you.

You want to know what the number one concern is? --

     "How can I stay on-track?"

You know the feeling.

A new study showed that over 82% of folks who workout will DECREASE their fitness level in 2009. They are literally going backward...

You get rolling on a fitness program and then something distracts you.

You're right back where you started after just a few weeks... perhaps a month...

... and you deserve better than that.

Here's my solution for you...

... it's a totally unique book and 12-week hand-holding fitness course designed to make SURE you get into your best shape...

... and walk into the New Year with the best body of your life.

This System comes to you by WEEKLY EMAILS -- each workout, once a week, for 12 weeks.

The nutrition plan?  Down to a science. They give you an online database that takes less than 2 seconds to use...

...TONS of variety... and you will never, ever have to guess at how much to eat.

12 weeks of this kind of motivation and pre-planned success strategies.

There's more...

My friend is giving you over 100 exercise videos...over 700 dollars in freee bonuses...

.... and he's going to let my readers have it at LESS than HALF PRICE.

The new book?

     1 Rep Fitness: 
     12 Weeks To Your New Body!

WAIT ---

Do NOT go to the website yet.

The website IS in fact ""...but that is the FULL-PRICE website.

I want to send you to the discount page.

This will ensure you get the same exact 12-week System, all the bonuses, and more for LESS than HALF PRICE.

If you think this is some kind of cheesy promo.... think again.

Visit the homepage first to see the real price if you want.

Then YOU MUST go here --  <-- discount.

Same thing... only LESS than HALF OFF.

------- >  But there is a catch.

They have a timer on the discount page.

That's right -- a REAL TIMER.

It's counting down.

It will stop at 0:00:00.

At that point, the sale is over... and right now you have until SUNDAY to pick up this new System and get started with...

.... weekly custom workouts....

.... emailed to you every week...
.... the 12-week 3-Phase Nutrition Plan...

.... and 700 bucks in bonuses...
.... and more...

....but the timer is ticking down.

Go see the timer and the deal I have been allowed to offer YOU...   <-- timer.

This is not my book. But I highly recommend it. And there's three levels:

.... beginner, intermediate and advanced.

So... get started.

You'll enter the New Year with a new body.


Arthur M
Health and Physical Fitness 

P.S.  This is no joke.

The offer will disappear this Sunday. Less than half price until then.

Gone after that.

No second chances. No exceptions.

It will never be offered again.

Go now --   <-- discount.

How Blood Pressure is Measured

What the Numbers Mean - How Blood Pressure is Measured

A check up at the doctor quickly reveals many important facts about your health. One very important test is the blood pressure reading. The test is routine and simple. You don't even need to undress or be stuck with a needle to get a clear picture of what is going on with your blood pressure.  The end result is vital information about how much pressure or force is put on your blood vessels as the heart muscle pumps and then again as it relaxes.

The two numbers related to blood pressure are officially known as the systolic and diastolic readings.  The systolic, or top number, measures the pressure of the blood as it leaves the heart and surges through the blood vessels.  The diastolic number on the blood pressure reading is what kind of force is on the artery walls in between heart beats. 

A blood pressure reading is written with the systolic number on top and diastolic number on the bottom and is expressed as "x over y." A normal blood pressure may be 120 over 80 or written as 110/70. The value of the numbers refers to milligrams of mercury (mmHg).

Not only is high blood pressure measured, but a reading of 90/25mmHg is considered very low blood pressure and warrants specific kinds of treatments.

Blood pressure is measured using a cuff that goes around the upper arm.  It is pumped with air to make it tighten around the arm so that a pulse can be heard through a stethoscope.  The medical professional listening is recording when they hear a pulse as the band tightens and then when they can no longer hear it as the pressure is released. This gives them the systolic and then the diastolic readings.

There are many times throughout the day when blood pressure readings are affected which does not necessarily mean you have the condition of high blood pressure.  A temporary rise in blood pressure is often seen after consuming certain foods or beverages or if you have taken specific kinds of medications.  The concern doctors have is when blood pressure is in the stage 1 range consistently.

On the other hand, low blood pressure readings may indicate there is an infection present or that you are dehydrated.  It can also signal more serious conditions such as heart disease.

It is important to have blood pressure readings at every annual physical. Often if you visit the doctor when you are sick they will routinely measure blood pressure. If you have had high readings in the past, you doctor may want to monitor your condition more closely. He or she may recommend testing each week or even everyday at your local pharmacy or using a home testing device.

If You Want To Lower Blood Pressure Safely And Naturally Then This Special Report Is A Must Read!:


Frank Mangano is a natural health expert and best selling author who teaches you how to dramatically improve your health naturally, without expensive and potentially dangerous prescription drugs. Find out how you can lower blood pressure naturally at:


Wednesday, December 03, 2008

EPOC - Turning Up the Post Workout Calorie Burner

By: Shin Ohtake

After an intense exercise session, the body goes into oxygen and metabolic debt. Afterwards, the body expends energy to restore the debt to regain homeostasis. This means that our bodies have to burn more calories, just to get back to our normal balanced state. This process is known as EPOC (Excess Post-Exercise Oxygen Consumption).

EPOC occurs after both aerobic and anaerobic exercises. However, anaerobic training has been shown to produce greater EPOC than aerobic training, due to it’s higher intensity. More specifically, current studies have shown that high intensity interval training (Halton et al. 1999), as well as heavy resistance training (Burleson et al. 1998), both produce greater EPOC compared to aerobic training. And the greatest EPOC resulted from intermittent, high intensity weight training (Melby et al. 1993; Laforgia et al.  1997). The reason maybe that it causes the largest deficit to homeostatic levels in the body compared to any other activities and therefore greater energy and time is required to restore the body back to pre-exercise state. So the more we jolt our body by performing hard intervals or lifting heavy weights, the more calories we end up burning after the training session to make up for all the disruptions we caused to our body’s balanced state.

Some of the physiological mechanisms involved that cause EPOC are as follows:

(1) Restoration of various energy sources which include:
- Re-phosphorylation of ATP-CP. (ATP is the body’s basic energy source)
- Removal of lactic acid. Lactic acid which was produced by the high intensity activity, is converted to pyruvate so that it can be transported back into the Krebs cycle for further energy production.
- Replenishment of glycogen (stored form of glucose) in the skeletal muscles.
(2) Re-oxygenation and restoration of blood and circulating hormones
(3) Re-establishment of normal ventilation and heart rate
(4) Restoration of normal core body temperature

All these mechanism involve energy, which means more calories burned. This is why EPOC has been associated weight loss and weight management applications. Some studies have noted that we can burn calories for up to 48 hours after an intense exercise session. Hence, EPOC is sometimes referred to as the “”after burn”. Recent studies have also concluded that duration of the intense exercise also has direct correlation to EPOC. The longer you can train at a high intensity, the greater the effect of EPOC. This ties in nicely with the Workout philosophy of fitness. Although intensity is relative, it can be assumed that the more “work” performed in a given period of time, the greater the intensity of effort. Therefore, training to improve work capacity will also result in greater EPOC as just one of many beneficial physiological effects. After a hard training session you can rest assured that your body is working overtime burning up the calories!

Reynolds, J.M. & Kravitz, L. (2001). Resistance training and EPOC. IDEA Personal Trainer, 12(5), 17-19.
Vella, C.A. & Kravitz, L. (2004). Exercise After-Burn: A Research Update, IDEA Fitness Journal, 1(5), 42-47.
Bahr, R. & Sejersted, O. M. 1991. Effect of intensity of exercise on excess post-exercise oxygen consumption. Metabolism, 40, (8), 836-41.
Burleson, M.A. et al. 1998. Effect of weight training exercise and treadmill exercise on elevated post-exercise oxygen consumption. Medicine & Science in Sports & Exercise, 30, 518-22.
Haltom, R.W. et al. 1999. Circuit weight training and its effects on excess postexercise oxygen consumption. Medicine & Science in Sports & Exercise, 31, 1613-8. 

About the Author

Shin Ohtake is the author of the MAX Workouts eBook and creator of the MAX Workouts fitness program. He is widely recognized for his expertise in strength-training and weight-loss. Whether it's to lose fat, build muscle, or increase performance, Shin has been helping men and women at all different fitness levels transform their bodies and achieve their fitness goals. Download Shin's free fitness report at:

Tuesday, December 02, 2008

Straight Talk About Abs and Core Training

Coach David Grisaffi is giving away his latest abdominal and core training report for FREEE! It's called, "The Ab Guru Speaks.. Straight Talk About Core Training, Abdominals And Fat Loss..." To get your copy, visit 

or read on for more information...

This is probably the fastest, surest, shortest route to getting a great set of abs that are not only lean, and defined, but also strong and functional...

David Grisaffi, who is widely known as "the abs guru" and Tom Venuto, who is well known as "the fat loss guru", have just released a brand-new and exclusive interview called, "The Ab Guru Speaks: Straight Talk About Core Training, Abs And Fat loss."

The best part is: You can get a copy of the interview for f-r-e-e, for 72 hours only during a special promotion. (Yes, there IS a "catch", but if you want great abs, it's all good news for you, so read on to find out more...)

This interview transcript is published in a professionally designed and edited PDF e-book format (suitable for printing)

Inside, you will find valuable information about fat burning nutrition, supplements, core training, cardio, abdominal exercise, and especially the "lifestyle factors" (such as how stress and sleep deprivation can deprive you of your abs!) You will be especially surprised when David and Tom start talking about fat burner supplements - they give them a real grilling - while being honest about what they can and cannot do, and when it might make sense to actually use them.

The answers revealed in this eye-opening resource are so candid and open that you may be shocked and astonished as you read it. It's not the kind of info you typically read in the magazines, which must protect the vested interests in their supplement lines or advertisers.

More importantly, after reading "The Ab Guru Speaks," you will understand not only how to avoid gimmicks and rip offs, including supplements as well as exercise machines and so on, but also how to slash your body fat level and develop great abs that will be admired and envied on the beach, at the pool or in the gym.

Here's the deal:

For the next 72 hours only, from Wednesday December 3rd to Friday December 5th - you can get a copy of "The Abs Guru Speaks" report absolutely f-r-e-e when you purchase the Firm And Flatten Your Abs e-book Package from

I've seen the Firm And Flatten Your Abs training course myself and it's no surprise that it's been a best seller online for nearly SIX YEARS, while so many other programs come and go.

Firm And Flatten Your Abs is definitely "the bible of core training" and if you don't own a copy yet, then this is a better time than ever because you will get "The Abs Guru Speaks" f-r-e-e with your Firm and Flatten Your Abs order.

This special offer expires on Friday, December 5th at midnight PST. I highly recommend you visit David's website now and jump on this deal while you still can.

Here's the link again:

To Your Health,

Arthur M
Health and Physical Fitness

Today is the Day!

Today is the day to get started!

Why wait till January 1st to change your habits?

We've got a perfect day to get a full month's head-start on your fat burning goals.

If you are a beginner and don't know where to start, simply make one small baby-step change to your nutrition. Add one serving of fruit and one serving of vegetables, and cut back on the sugar, bread, and junk food in your diet.

Then try to get a little bit more exercise today than yesterday. If that means 5 minutes, then that is good! That's fine. It is better than what you did yesterday.

If you are more advanced but have started to slack off because of the holidays, turn that mindset around and use the holidays as a reason to "tighten things up".

Plan out your holiday treat meals in advance, and focus on sticking to your fat burning meal plan at all other times.

Do your job and earn your rewards. You'll feel much more satisfied this way than throwing all caution to the wind for the next 4 weeks.

So everyone, everywhere, let's all proclaim December 1st to be the REAL New Year's Day, and make all of our healthy habit changes NOW, not later.

Let's get pumped up to lose weight over the holidays. Let's do the impossible and show the world that not everyone has to gain five or ten pounds every December.

Get a head start on your 2009 fat burning plans today.

Start creating one new healthy habit every day in December.

There is NO reason to wait,

Arthur M.

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"In 4 weeks I have lost 17 pounds and reduced my waist measurement 4 ½ inches, increased my energy levels throughout the day, got back into clothes I haven't worn in months, and reduced my cholesterol to normal levels again. The most satisfying result is the comments I'm receiving from friends and family members on my transformation."
Hal Empsom

"In the result of the last 12 weeks on Turbulence Training I have:
- Lost 21.8 lbs, not by starving but eating an average 1600+calories per day
- Lost 4.25" from my waist, 3.5" from my hips and 2" from my thighs
- Dropped 7.7% bodyfat down to 16.9%
- Revealed abs, never seen before. Thanks!"
Serena Tremlett

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6 Strength Training Myths—Busted

By: Shin Ohtake

Over the years, I’ve heard tons of strength training myths that are just plain wrong.  It still amazes me that some of these myths have been floating around for more than a decade.  The following 6 myths are officially busted: 

MYTH #1 : To get 6-pack abs you need to do crunches

I’m going to be frank here...ab crunches are the biggest waste of time.  Yes, you need strengthen your midsection to get toned abs (and you do this with functional exercises), however, the biggest factor in getting abs is fat loss.  Lose the flab and you’ll see the abs. 

MYTH #2 : Light weights and high reps tone muscles

Lifting lighter weights and doing higher reps doesn’t require a lot of energy.  In fact, this method requires so little energy that you end up only stimulating the smallest of your muscle fibers.  That means your muscles won’t change shape nor will you burn as many calories as you would with heavier weights and less reps. 

MYTH #3 : Strength training makes women get “big”

We can thank bodybuilding magazines for this huge misconception.  A woman’s body chemistry is completely different than her male counterparts’.  Women don’t naturally produce enough testosterone to get “big”.  All of my female clients train with heavier weights and none of them have ever come close to looking like a bodybuilder.  When women lift heavier weights, the result is sexy muscle tone and more fat-loss.

MYTH #4 : You should never squat past 90 degrees

Wrong! Studies have shown that going past 90 degrees in the squat position is less stressful on your knees than stopping at 90 degrees.  In fact, the deeper you go, the more you stimulate your gluteal muscles.

MYTH #5 : Machines are safe to perform exercises

Most machines target muscles by isolating movements, which limits your range of motion.  They also don’t adjust well to all body sizes.  These factors can cause a muscular imbalance and increase your risk of injury.  Free weights do not limit your range of motion during an exercise and your body makes any necessary adjustment while you perform the movement.

MYTH #6 : You should wear a lifting belt when going heavy

It might make you feel strong and experienced to strap on that cowhide lifting belt, but the truth is that your body has it’s own stabilization system.  By using your body’s own support system, you engage your core muscles, further strengthening and toning your midsection.

About the Author

Shin Ohtake is the author of the MAX Workouts eBook and creator of the MAX Workouts fitness program. He is widely recognized for his expertise in strength-training and weight-loss. Whether it's to lose fat, build muscle, or increase performance, Shin has been helping men and women at all different fitness levels transform their bodies and achieve their fitness goals. Download Shin's free fitness report at: