Tuesday, June 30, 2009

Where's your nutritional template?

What could buying a wedding suit have to do with losing body fat?

A lot more than you think.

Especially when it comes to *Fat Loss Nutrition.*

I was just chatting with muscle and six-pack author, Vince DelMonte and he discovered some interesting similarities to help you BLAST YOUR FAT FASTER while he was shopping for a wedding suit.

Here's what Vince had to share:

"I always believed that creating a custom tailored wedding suit was an extremely complex, ultra expensive and required an overly experienced and skilled tailor. Yet, I found a tailor who made the process SIMPLE.

I discovered that every custom suit begins with a SINGLE TEMPLATE. Over time the and multiple fitting and modifications, eventually the suit becomes exquisitely tailored.

My revelation can be plainly put,
the perfect suit begins as NOTHING
MORE than a one-size-fits all template.

Nutritional perfection (fat loss and muscle building), requires the same.

You need to begin with a simple, basic nutritional template and test it out; tweaking it according to the results you experience, and only you.

Only by beginning here can you arrive at the final destination - a perfect nutrition and eventually a perfect body.

There is NO magic diet plan

As you have learned the past 2-weeks, there is no magic diet book or test or "eat right for your blood type" kind of solution.

In our combined 20-years of experience in the nutrition field, the best way you can get your best body ever is to follow a meal plan that is based on concrete nutritional principles plus your own informed trial-and-error.

In other words, you begin with a BASIC NUTRITIONAL PLAN, based on the best nutrition information available, test it and modify the nutritional plan based on if you're gaining muscle or losing fat.

The problem is that the 90% of the nutrition info available is CONFUSING, CONTRADICTING and CONSUMING.

Which is completely unnecessary and ridiculous.

Getting the perfect body and perfect
meal plan must begin with an ORIGIN

If you're not prepared to put in some time, effort, discipline and pay attention to a few details, then getting and keeping a rock hard body (forever) may NOT be in the cards for you.


But if you agree that you need a BASIC TEMPLATE that you can begin with from which to depart, a simple "done-for-you" template that start, test and modify (if even necessary).

Today I want to DIRECT YOU to the best FAT LOSS MEAL PLANS I've ever seen. Vince DelMonte and Empowered Nutrition want to give you a complete 3-phase system called, "Done-For-You" Fat Loss Meal Plans.

Every caloric amount is included. 84-days of variety for each plan. Grocery lists, delicious recipes and more.

Click here for more information:
--> http://bit.ly/OiGEG

Today is the first day of a 72-hour HALF-PRICE special because these plans just went LIVE today. I highly recommend you pick up your 84-day meal plans if you're ready to lose your gut and love handles and get ripped!

Talk soon,

Arthur M.

P.S. Hurry! The half-price sale ends Friday night, July 3rd, at midnight and I know Vince, John and Pat have some cool fast-action bonuses to nail down your fat loss nutrition and perfect your body even faster.

Click here to join
--> --> http://bit.ly/OiGEG

Monday, June 29, 2009

Eating a Raw Food Diet

Eating a raw food diet is essentially a way of eating that does not involve the heating of foods. Part of the premise lies in the fact that heating foods above 118 degrees fahrenheit destroys their inherent food enzymes, a vast majority of vitamins, minerals, phytonutrients, and their all important life force.

Chemical Changes in Cooked Foods

Heating foods radically changes their chemical properties making them less "recognizable" in once ingested. For instance, heating an egg renders into a solid mass whereas it began in a liquid, gelatinous. This occurs because the heat of frying or boiling denatures the protein structure within the egg, essentially making it more solid. As a result, this heated egg is now much more difficult for the human digestive tract to break down.

Another process that occurs with cooking foods is known as glycosylation. This is when sugar literally attaches to protein molecule. Glycosylation has been linked to the premature breakdown of the body's cell and many other undesirable health conditions.

The Importance of Raw Food Enzymes

The reason that the natural food enzymes are so important is that our bodies have only a limited ability to produce its own enzymes. Bear in mind that our bodies produce metabolic and digestive enzymes. The latter are used to breakdown foods whereas the former are essential to every single reaction in the body. But the problem is that we only produce a finite number.

When you eat cooked foods, you force your body to use more of its own enzyme reserves to digest them. Overtime, this is just like continually withdrawing money from your bank account without making any deposits. Eventually, you will run out of enzymes!

When you have no more enzymes, you no longer have any life - it's that simple.

Eating raw foods help you make more "deposits" into your enzyme bank account, allowing your body to preserve its own precious enzymes for more important uses such as breaking down problematic cells, immune complexes, and more.

What Can You Eat on a Raw Food Diet?

A raw food diet is mainly vegan for the simple reason that it isn't healthy or advised to eat raw animal products. Therefore, a raw diet contains no dairy, meat, or other animal products. Other than that, the choices are endless. Most raw foodists have diets that consist of vegetables, fruit, nuts, and seeds.

The amazing part is that the possibilities are truly endless with raw foods. Many people think of not being able to eat meat or wheat as a huge limiting factor. But the fact remains that processed, dead foods are dangerous to your body and there are tons of delicious and nourishing raw food recipes that will give you so much more than you can possibly imagine.

My Own Raw Food Experience

I started following a predominantly raw food diet in 2007 and it literally changed my life. From improved skin complexion to having more energy and mental clarity, I can't tell you how much better you can look and feel by eating the way nature intended for you to eat.

Growing up on dead foods like wheat, dairy, and meat literally destroyed my body and at the young age of 17, I lost my hair to Alopecia as a result of my immune system which had gone hay-wire and began attacking itself. Again, this was caused by years of abusing my body with foods that it was allergic to.

However, since eating a raw food diet, my health has never been better. My hair has returned (although I keep my head shaved because I like it like that now) and I have more energy than a teenager on red bull!

That's why I wrote Eating for Energy. If you'd like to experience the same kind of health and vitality then I urge to make the raw food diet more apart of your lifestyle!

About the Author

Yuri Elkaim is one of the world’s leading holistic nutrition and health experts. If you want to lose weight and live your healthiest and most energetic life ever, then you can learn more about his raw food diet book, Eating for Energy and get started with a FREE 6-part Energy Secrets e-course by visiting http://tinyurl.com/o97fp6 today.

Circuit Training - Unlimited Benefits!

Yuri Elkaim, BPHE, CK, RHN

Nowadays, most people don't have time for lengthy, grueling 2-hour workouts, be it with work and family demands or simply the search of free time. Well, what if there was a way to be in and out of the gym in less than 1 hour and still feel absolutely worked? What if you could combine your cardio and weights so that you wouldn't have to spend hours on either? Well, I'm going to let you in on a little secret - it's called Circuit Training - and it is the most effective and time efficient means of exercise for those looking to lose weight and tone.


Circuit Training involves completing several resistance exercises in a continual sequence. For instance, a circuit may be comprised of 8 exercises (push-ups, plank, lunges, etc...) with each one being performed for any length of time (30 sec, 45 sec, etc...) or number of repetitions. Between each exercise is a rest period of a certain length. Note that circuits that have lower rest periods will be more challenging and provide more aerobic benefit. An example of a typical circuit is 8 exercises each 30 seconds in length with 30 seconds to recover between each. This is only one example of 1000s of possible circuit combinations. There are many factors involved in determining the effectiveness of a given circuit including: number and types of exercises, load, tempo, duration of work bout, duration of rest bout. Basically, the more intense you make the circuit, the more challenging, yet effective, it becomes.


Studies have found that aerobic benefits related to circuit training are mainly determined by the duration of the exercise (work bout) and by the amount and type of rest given between exercises. For instance, a meta-analysis done on circuits showed that a 10-exercise circuit (using weights) using a 30 seconds for both work and recovery, performed 3 times per week over 8-12 weeks improved VO2max (measure of aerobic capacity) by 5%. Compare that to continuous running, cycling or rowing at around 75% of max heart rate for 20-30 minutes, three times a week for 8-12 weeks which boosts V02max by around 20%. Obviously, this 30s work: 30s rest protocol is not optimal for yielding staggering aerobic improvements. However, other studies have shown that by shortening the rest period to 15 seconds or jogging during a 30 second recovery bout improved VO2max by 12% and 18%, respectively.

Further, some research has even shown that Circuit Training can be just as effective at maintaining previous aerobic gains as following a strictly aerobic conditioning regime.

Incorporating more compound movements (several different muscle groups involved) into your circuits will make it more challenging for both your muscles and aerobic system. This is because as you use more muscle mass, more oxygen is required to supply the working muscles. As a result, you begin breather heavier and your heart rate increases to provide the muscles with the oxygen they need. This technique makes circuits much more challenging and effective. As an example, perform lunge walks with a shoulder press, instead of either one separately.

Here is an example of a 7.5-minute aerobic based circuit:

1. Lunge Walks with Biceps Curls- 30 sec

2. Jogging on spot - 1 min

3. Stability Ball Chest Press - 30 sec

4. Jogging on spot - 1 min

5. Plank - 30 sec

6. Jogging on spot - 1 min

7. Back Rows - 30 sec

8. Jogging on spot - 1 min

9. Squat Presses - 30 sec

10. Jogging on spot - 1 min


Circuit Training has been shown to decrease body fat by 3%. Research also shows that lean body mass is either maintained or increased alongside the decrease in body fat. This is a major benefit for those who want to get in better shape, lose weight, and tone. With traditional aerobic training, a decrease in relative fat mass leads to a decrease in total weight with little change in lean body mass. The resistance work involved in the circuits encourages muscle-mass development, and thus any fat loss is replaced equally by muscle gain. This makes it easier to maintain the lower body fat or reduce body fat even further because the increase in lean body mass pushes up basal metabolic rate and overall calorie expenditure.

It has also been estimated that calorie expenditure during a bout of circuit training is approximately 5 - 6 kcal per minute for women and 8 - 9 kcal per minute for men (this may vary depending on body weight). Thus, if a man were to perform 30 of circuit training he would burn upwards of 180 calories.


Because of the duration of each exercise many people claim that strength may be compromised as a result of working at a lower percent of 1RM (maximum weight you can lift once). This is definitely true in most cases and thus, I would not recommend circuit training for those looking to improve strength. However, some studies have shown that circuit training increases muscular strength anywhere from 7% to 32%.1 Achieving such strength gains requires working at a much higher percent of 1RM (>80%) and thus the duration of the work bouts would need to be much lower (<20 sec) in view of sustaining the heavier load.

Circuit Training is also beneficial for the development of the anaerobic system. Anaerobic conditioning occurs when exercising at a higher intensity for upwards of 20 seconds. This is the zone when you begin to feel the burn in the muscles as a result of lactic acid production. As such, your body's ability to tolerate and buffer elevated lactate levels will be improved, allowing you to sustain higher intensities for a longer period of time.


Circuit Training is an excellent means of training the body if you are looking to lose body fat and maintain lean body mass. Depending on the protocol followed you will experience any number of the aforementioned benefits. Overall, it is great if you are short on time and are looking for a short workout that will leave you feeling great and more energetic.


Gettman, L. R., & Pollock, M. L. (1981). Circuit weight training: A critical review of its physiological benefits. The Physician and Sportsmedicine, 9, 44-60.

Mosher et al. (1994). Effects of 12 weeks of aerobic circuit training on aerobic capacity, muscular strength, and body composition in college-aged women. The Journal of Strength and Conditioning Research, 8 (3), 144-148.

About the Author

Yuri Elkaim is a world-renowned fitness, nutrition, and weight loss expert. He is the creator Fitter U and Treadmill Trainer, author of Eating for Energy, and the Head Strength and Conditioning Coach for men's soccer program at the University of Toronto. His trademarked 12-week Fitter U iPod workout program has been helping thousands of people around the world get in shape and lose weight fast without the cost and inconvenience of hiring a trainer. Go to http://tinyurl.com/fitteru1 now to get your FREE Fitter U workout and "How to Get Fit and Lose Weight Fast" report!

Sunday, June 28, 2009

How Do Bodybuilders And Fitness Models Get So Lean?

QUESTION: "Tom, on your website, you wrote: 'Who better to model than bodybuilders and fitness competitors? No athletes in the world get as lean as quickly as bodybuilders and fitness competitors. The transformations they undergo in 12 weeks prior to competition would boggle your mind!

Only ultra-endurance athletes come close in terms of low body fat levels, but endurance athletes like triathaletes and marathoners often get lean at the expense of chewing up much of their lean muscle."

There seems to be a contradiction unless I'm missing something. Why do bodybuilders and fitness competitors have to go through a 12 week 'transformation' prior to every event instead of staying 'lean and mean' all the time? If they practice the secrets exposed in your book, shouldn't be staying in great shape all the time instead of having to work at losing fat prior to every competitive event?"

ANSWER: Thanks for your question. There's a logical explanation for why bodybuilders and other physique athletes (fitness and figure competitors), don't remain completely ripped all year round, and it's the very reason they are able to get so ripped on the day of a contest...

You can't hold a peak forever or it's not a "peak", right? What is the definition of a peak? It's a high point surrounded by two lower points isn't it? Therefore, any shape you can stay in all year round is NOT your "peak" condition.

The intelligent approach to nutrition and training (which almost all bodybuilders  and fitness/figure competitors use), is to train and diet in a seasonal or cyclical fashion and build up to a peak, then ease off to a maintenance or growth phase.

I am NOT talking about bulking up and getting fat and out of shape every year, then dieting it all off every year. What I'm talking about is going from good shape to great shape, then easing back off to good shape.... but never getting "out of shape."

Makes a lot of sense, doesn't it?

Here's an example: I have no intentions whatsoever of walking around 365 days a year at 4% body fat like I appear in the photo on my website. Truth be told, that is day of contest condition.

Off-season (when I'm not competing), my body fat is usually between 8 - 10%. Mind you, that's very lean and still single digit body fat. I don't stray too far from competition shape, but I don't maintain contest shape all the time. It takes me about 10-12 weeks or so to gradually drop from 9% to 3.5%-4.0% body fat to "peak" for competition with NO loss of lean body mass, using the same techniques I reveal in my e-book.

It would be almost impossible to maintain 4% body fat, and even if I could, why would I want to? For the few weeks prior to competition I'm so depleted, ripped, and even "drawn" in the face, that complete strangers walk up and offer to feed me.

Okay, so I'm just kidding about that, but let's just say being "being ripped to shreds" isn't a desirable condition to maintain because it takes such a monumental effort to stay there.

It's probably not even healthy to try forcing yourself to hold extreme low body fat. Unless you're a natural "ectomorph" (skinny, fast metabolism body type), your body will fight you and you'll always be hungry.

Not only that, anabolic hormones may drop and sometimes your immune system is affected as well (and I hate to say this, but sometimes - for some people - even the, uh... "reproductive functions"... decline a bit when you're that lean).

Hey, I'm just being honest. It's just not "normal" to walk around all the time  with literally NO subcutaneous body fat.

Instead of attempting to hold the peak, I cycle back into a less demanding off-season program and avoid creeping beyond 9.9% body fat. Some years I've stayed leaner - like 6-7%, (which takes effort), especially when I knew I would be photographed, but I don't let my body fat go over 10%. That's "the line" I draw - it's like a personal "rule" for me.

This practice isn't just restricted to bodybuilders. Athletes in all sports use periodization to build themselves up to their best shape for competition.

Is a pro football player in the same condition in March-April as he is in August-September? Probably not. Many show up fat and out of shape (relatively speaking) for training camp, others just need fine tuning, but none are in peak form... that's why they have training camp!!!

There's another reason you wouldn't want to maintain a "ripped to shreds" physique all year round - you'd have to be dieting (calorie restricted) all the time. And this is one of the reasons that 95% of people can't lose weight and keep it off - they are CHRONIC dieters... always on some type of diet. Know anyone like that?

You can't stay on restricted low calories indefinitely. Sooner or later your metabolism slows down and you plateau as your body adapts to the chronically lowered food intake and reduced body weight.

But if you diet for fat loss and push incredibly hard for 3 months, then ease off for a while and eat a little more (healthy food, not "pigging out"), your metabolic rate is re-stimulated.

In a few weeks or months, you can return to another fat loss phase and reach an even lower body fat level, until you finally reach the point that's your happy maintenance level for life - a level that is healthy and realistic - as well as visually appealing.

That's how we physique athletes do it...

Bodybuilders have discovered a methodology for losing fat that's so effective, it puts them in complete control of their body composition. They've mastered  this area of their lives and will never have to worry about it again.

If they ever "slip" and fall off the wagon like all humans do at times ... no problem! They know how to get back into shape fast.

Bodybuilders have the tools and knowledge to hold a low body fat all year round(such as 9% for men, or about 15% for women), and then at a whim, to reach a temporary "peak" of extremely low body fat for the purpose of competition.

Maybe most important of all, they have the power and control to slowly ease back from peak shape into maintenance, and not balloon up and yo-yo like most conventional dieters.

What if you had the power to stay lean all year round, and then get super lean when summer rolled around, or when you took your vacation to the Caribbean, or when your wedding date was coming up?

Wouldn't you like to be in control of your body like that? Isn't that the same thing that bodybuilders and fitness/figure competitors do, only on a more practical, real-world level?

So even if you have no intention of ever being a bodybuilder, don't you agree that there's something of value everyone could learn from physique athletes?

Don't model yourself after the huge crowd of "losers" who gobble diet pills, buy exercise gimmicks and suffer through starvation diets like automatons, only to  gain back everything they lost! Instead, learn from the leanest athletes on Earth - natural bodybuilders and fitness competitors...

These physique athletes get as ripped as they want to be, exactly when they want to, simply by manipulating their diets in a cyclical fashion between pre-contest "cutting" programs and off season "maintenance" or "muscle growth" programs.

Even if you have no desire to ever compete, try this seasonal "peaking" approach yourself and you'll see that it can work as well for you as it does for elite bodybuilders.

If you're interested in learning even more secrets of bodybuilders and fitness models, visit the Burn The Fat website at: http://burnthefat.rxsportz.com

Train hard and expect success,

Tom Venuto,
Fat loss coach

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: http://burnthefat.rxsportz.com

Saturday, June 27, 2009

Exercise Recovery - What Works Best?

Yuri Elkaim, BPHE, CK, RHN

The human body operates most efficiently when it is in balance, or has achieved a state known as homeostasis. As such, optimal recovery means that all body systems have returned to the state they were in before exercise (homeostasis). However, for most avid exercisers, recovery is a limiting factor. The better you can recover, the sooner and better you can train. The process of recovery (regeneration) gets less attention than it should. Every person should have a systematic plan that includes recovery activities on a daily, weekly, monthly, and yearly basis. The following are simple tools that you can implement to help your body recover better between exercise bouts.


After exhaustive exercise, don't stop and rest immediately. You can speed up the removal of lactic acid from your muscles by continuing to exercise at a low intensity for 10-20 minutes. Cooling down can help reduce the feeling of stiffness that often occurs after a workout and is especially important if your next training session or event is scheduled a few hours later.


Static stretching before exercise puts you at risk for damaging the very tissues you are trying to protect and as such should be avoided. Research has shown that stretching causes lengthening of the tendinous fibers within the muscle-tendon unit. Such lengthening causes the tendon (or passive) component to lose much of its shock absorbency, thus, placing the muscle fibers at greater risk of trauma. However, stretching after exercise may help minimize muscle soreness and may even help prevent future soft tissue injuries. Thus, before activity, more active-type stretching routines that promote range of motion and increased blood flow are recommended. Conversely, after exercise, the emphasis should be on passive or static stretching to allow the muscles to relax and return to their resting lengths.


The muscles are primed for quick restoration of their carbohydrate fuel reserves (glycogen) immediately after exercise, so don't wait too long to start eating foods and drinking beverages rich in carbohydrate. Fruits, energy bars, and sports drinks all contain large amounts of carbohydrate. From a nutrition standpoint, post-exercise is one of the only times where you want to be consuming high-glycemic index foods for they will stimulate a quicker release of insulin and, thus, carbohydrate storage in the muscles. Ideally, these fuels should be consumed as quickly as possible upon finishing your exercise session.


Most forms of exercise lead to the breakdown of proteins within the muscles. This breakdown-repair process stimulates the muscles to rebuild and become stronger. Moreover, some of our muscle proteins continue to be broken down during the recovery phase after exercise. For a faster buildup of muscle proteins during recovery, include a small amount of protein in the foods you eat. Milk, cheese, eggs, whey protein shakes, sandwiches, nuts (almonds, walnuts) and energy bars provide carbohydrate and protein. Look for easily digestible protein sources (such as the ones listed above) following strenuous exercise. Avoid saturated fats.


Replacing lost fluid is crucial to the recovery process. Having adequate fluids within your body promotes the removal of toxins and waste from your muscles. Top off your supply of fluids by drinking before exercise, continue to hydrate every 15 or 20 minutes during a workout, and replace any body weight lost during exercise by drinking while you recover. Remember, 1 L of water is equivalent to 1 kg of body weight. Therefore, if the difference between your pre- and post-exercise weight is 1.5 kg (3.3 lbs) you would want to rehydrate with 1.5 L of water to bring your body fluid back to homeostasis. Before, during, and after exercise, the rule of thumb is that if you’re thirsty, it’s too late! Therefore, be sure to have a water bottle throughout the day to sip on. On a daily basis (at rest), the number of ounces of water you should be consuming should equal half of your body weight (in lbs). Thus, if you weigh 200 lbs, then you want to be drinking 100 ounces of water (almost 3 L).


Your body loses water and minerals - mostly sodium chloride, some potassium - when you sweat. Drinking water alone during exercise and recovery will make it difficult to replace body fluids rapidly because much of it will pass through the kidneys to become urine. Replace the salt along with the water to counteract dehydration. If you have to compete again within a few hours, consider sports drinks that contain water, sodium chloride, or fruits such as bananas which are high in potassium. Add extra salt to foods at mealtime if you are susceptible to cramps. Consider using condiments, sports drinks, and fitness waters instead of salt tablets.

Damage Control

Inflammation, swelling, and muscle soreness are possibilities following strenuous exercise. To minimize the effects, consider cold packs around joint areas, alternating cold and hot whirlpool baths, and the use of specially designed magnets to speed the recovery process. Light massage is also a good option for promoting toxin removal from the tissues and reducing delayed onset muscle soreness (DOMS). A study by Hilbert et al. showed that a 20 minute massage 2 hours following exercise helped to reduce the intensity of soreness 48 hours post-exercise in subjects who underwent 6 sets of maximal eccentric hamstring contractions. Minimize foot contact with the ground. Engage in light activities that increase blood flow while not taxing the nervous system. Swimming, cycling, walking, and light jogs are alternatives, but minimize foot contact with the ground.


There is plenty of evidence to show that lack of sleep can have an adverse affect on training and competition. You might get by for a day or two with inadequate sleep, but it will catch up with up sooner or later. If you haven't monitored your sleep habits already, determine how much sleep you need each night to ensure full recovery. It's not eight hours for everyone - could be less, could be more. Then try to establish a routine that will allow you get what you need to perform well.

Sleep is divided into 1.5-hour time cycles. If you can time sleep cycles in increments of an hour and a half (1.5 hours, 3.0 hours, 4.5 hours, 6.0 hours, 7.5 hours, 9.0 hours), you have a better chance of waking up refreshed. The idea is to awake at the top of the cycle instead of at the bottom. And don't dismiss the power of a 20-30 minute nap during the day. The journal Sleep highlighted a meta-analysis done on studies looking at the effects of sleep deprivation on performance. The researchers found that overall sleep deprivation strongly impairs human functioning. Moreover, they found that mood is more affected by sleep deprivation than either cognitive or motor performance and that partial sleep deprivation has a more profound effect on functioning than either long-term or short-term sleep deprivation.

Also be aware that overtraining can impair your body’s ability to fully rest and regenerate. A study in Medicine & Science in Sports & Exercise revealed that female swimmers who trained excessively showed a higher incidence of sleep disruptions.

In sum, there are several measure that you can take to better your recovery between exercise sessions. Remember that a combination of the several of the aforementioned tools should be implemented for best results.

Yuri Elkaim, BPHE, CK, RHN
Creator, Fitter U


Safran, M. et al (1989). Warm up and muscular injury prevention: an update. Sports Medicine, 239-249.

Hibert, J. et al (2003). The effects of massage on delayed onset muscle soreness. British Journal of Sports Medicine, 37: 72-75.

Pilcher, J & Huffcutt, A. (1996). Effects of sleep deprivation on performance: a meta-analysis. Sleep, 19(4): 318-326.

S. Taylor et al. (1997). Effects of training volume on sleep, psychological, and selected physiological profiles of elite female swimmers. Medicine & Science in Sports & Exercise. 29(5):688-693.

About the Author

Yuri Elkaim is a world-renowned fitness, nutrition, and weight loss expert. He is the creator Fitter U and Treadmill Trainer, author of Eating for Energy, and the Head Strength and Conditioning Coach for men's soccer program at the University of Toronto. His trademarked 12-week Fitter U iPod workout program has been helping thousands of people around the world get in shape and lose weight fast without the cost and inconvenience of hiring a trainer. Go to http://tinyurl.com/fitteru1 now to get your FREE Fitter U workout and "How to Get Fit and Lose Weight Fast" report!

5 Excuses That Won't Fly in 2009

By Tom Venuto

It’s 2009. Your old excuses for not getting in shape won’t work. As Dr. Evil (Austin Powers) said, ZIP IT! I don’t want to hear them anymore! Read em’, then haul your excuseless butt to the gym!

1. I have no time.

According to a story in a recent issue of Men’s Health magazine, Barack Obama works out for 45 minutes a day, 6 days a week. Obama doesn’t just play basketball either. Our new president stays fit to lead with cardio and weight lifting. He also says he wishes he could train 90 minutes a day. Have you ever seen what the daily schedule of a U.S. president looks like? If the busiest man in the world can train every day for 45 minutes a day, then what’s your excuse? ZIP IT! You ain’t got one!

2. It’s too expensive.

Getting in shape certainly is expensive… if you keep wasting hundreds of dollars, month after month on worthless “miracle” weight loss pills, internal cleansing gimmicks and “magic” potions that all claim to make you slim. Deceptive advertising and slick marketing for bogus diet aids is more rampant than ever. 2008 was the year of thewu-long tea scam, the acai berry scam, and, of course, the ubiquitous “cleansing” and “detox” gimmicks . Unless you put on your critical thinking cap and learn to investigate before you invest, then you’ll get scammed by 2009’s flavor of the year as well. Your quest for those elusive “6-pack” abs will not only continue to be expensive, you’ll go broke. Walking, jogging, calisthenics and body weight exercises are FREE. If you want to know what’s really expensive, tally up the cost of legitimate expenses like natural food, gym memberships, fitness education, dumbbells and so on, and compare that to your doctor’s bill when you’re sick.

3. No one will support me.

Experts on social influence say your income will be approximately equal to the average of your 5 closest friends. Not only do I think that’s pretty darn accurate, I also believe that your health is your greatest wealth, and your physical condition will be about equal to the average of your 5 closest friends. It’s a real challenge to stay positive, focused and active when you’re surrounded by critical people and negative influences. However, in 2009, lack of support is no longer a valid excuse. Online social networking is exploding (check out Twitter and Facebook ) and more IN PERSON friendships and associations are being made from an internet connection than ever before. Training buddies can be found online. Connect with them. Mentors and coaches are easily found online. Hire them. Support forums have been around for years. Use them. No support from your current friends? Stop whining, start reaching out and go make new ones. In 2009, support partners and new friends are just a click away.

4. I can’t lose weight because of my genetics.

The marvels of modern medical and biological research are astonishing. Our top scientists have mapped the human genome! In the past few years, numerous genes linked to obesity have been discovered. However, the obesity epidemic we’re facing today has only developed over the past 50 years and genetic mutations that lead to serious obesity are extremely rare. Genetic predisposition only means that you have a tendency. It’s when the genetics meet lifestyle and environment that the genes express themselves. If you have a family history of heart disease, is it smart to smoke, eat junk, be a stressed-out, type-A maniac and a couch potato? Well of course not, and it’s the same with obesity. If you have a tendency predisposing you towards obesity, you’d better be the person doing the MOST exercise, not the least. You’d better be the person paying the MOST attention to your nutrition. You’d better be the person with the healthiest lifestyle. But unfortunately, it’s usually the opposite. Most people throw up their arms in frustration saying, “what’s the use, I was dealt a bad hand.” Sorry. That won’t fly in 2009. The latest research says genetics are a factor, but a tendency is not a destiny!

5. I don’t know how.

The lamest excuse of them all in 2009 is “I don’t know how.” NO ONE KNOWS HOW TO DO ANYTHING UNTIL AFTER THEY HAVE ACTUALLY DONE IT! Ponder that for a while. You don’t need to know how at first. To get started, you only need to know WHAT… what is the goal? Setting well-formed goals is the master skill of success. Not wishy-washy resolutions that have no resolve behind them, but real goals. In writing. With emotional ooompf! As you continue to affirm, visualize and focus on your goal with clarity, belief, and expectation, your new goal or intention will be received by your subconscious. Once a goal is accepted into your subconscious mind, your brain, being a goal-seeking mechanism, will turn on your attention filters to seek out all the information you will ever need to reach your goal. It will also turn on an infallible navigation system to guide you to your goal like a torpedo to its target. As your brain guides your attention, your direction and your behavior, you will discover that today, in 2009, there is more good information, coaching and instruction available than ever before. And when you’ve activated that “success radar” in your brain by setting goals effectively, it’s not as hard to find honest, accurate and helpful HOW-TO advice as you might think. In fact, you found this webpage, so you’re doing pretty good right now, aren’t you?

No more excuses. In 2009, remember my Body Fat Solution Creed: You can either make excuses or get results, but you can’t do both!

Your friend and coach,

Tom Venuto
Fat Loss Coach

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: http://burnthefat.rxsportz.com

Thursday, June 25, 2009

The price DOUBLES at midnight

Today is the absolute last day that you will be able to get Joel Marion's Cheat Your Way Thin blueprint for success for less than half price.

If you’ve already heard enough about the program, go grab your copy risk-free right now at http://tinyurl.com/mkq3h2. If not, let me just “talk” to you and be real with you for a minute.

Every so often an opportunity comes along that can literally change the rest of your life.Looking back over your own life, I’m sure you can think of a time or two in which you made a pivotal decision that proved to change EVERYTHING from that point onward.

And you know what? Just before you did, just before you decided to leap in and go for it, you probably sat there and battled back and forth in your mind for quite some time.

And perhaps that’s exactly what you’re dealing with now while thinking about whether or not you should invest the money (and the TIME) in yet another diet program--AND I DON’T BLAME YOU.

If you’re like most people, you’ve been on more diets than you can count and NONE of them worked. But that’s the point! Dieting, calorie restrictive dieting as we’ve come to know it, can not, does not, and WILL NOT work.

This program is different, because it’s literally everything “typical” dieting isn’t. It’s fresh, it’s new, and it’s scientifically based.

==> http://tinyurl.com/mkq3h2

You’ve seen the research firsthand, you’ve witnessed the powerful success stories, you KNOW it makes sense, and I know deep down you know that this could be the one program that changes EVERYTHING for you.

The only thing left for you to do is make that one pivotal move, that one critical decision--the decision to act.

==> http://tinyurl.com/mkq3h2

And today, you can do it at less than half price and with absolutely NO RISK as you’re protected by Joel’s 100% No-Questions Asked Money-back Guarantee.

Here’s my advice to you: go grab your copy now before the price doubles at midnight, go through the information, evaluate it, and if it’s not everything you hoped it would be, RETURN IT. This is your ONE last chance to give it a full evaluation, 100 RISK-FREE, before the price literally more than doubles tonight.

I’m telling you, once you see all the success stories rolling in from people who are completely changing their lives through this program, you’re going to want to try it. Unfortunately, at that point you’ll have to pay twice as much to get your hands on it (and you’re going to be kicking yourself for not getting in at this special pricing when you had the chance).

Get it now while it’s still half price. In a matter of hours, you’ll have missed the opportunity.

==> http://tinyurl.com/mkq3h2

Lose the Fat and Keep the Muscle!

Belly, butt fat killer!

Most people would agree that men and women get fat differently.

Women generally get fat first in their hips and buttocks and men generally get fat first in their bellies.

…Both ways however are dangerous.

Not only is fat ugly and unattractive to most people, but most people don’t know that fat is *toxic and cancerous!*

Bottom line… if you want to live longer, lose weight!

The problem is exercising is neither easy nor fun.

The hardest part is when you do it and you don't see any results for weeks.

There are or course only 2 things you need to help you strip the excess weight off.

The first one is of course a proper diet.  Simply eliminating sugary foods and late night eating is a good start.

The second one is something my good friends Dr. Ben Lerner and Dr. Fred Roberto just released.

It’s a revolutionary new, doctor tested exercise program that lets anyone start dropping those ugly inches of flab by exercising only 12 minutes a week!

>>> http://tinyurl.com/nvjk9x

Imagine that…

Yes, it’s 100% true and although I couldn’t believe it myself at first, I have to say it’s an incredible program.

It’s called the 12 Minute Revolution and I promise you this...

*** This is SURE to take the world by storm! ***

>>> http://tinyurl.com/nvjk9x

… Now listen, because this is so new, Dr. Ben and Dr. Fred are only releasing memberships this to a small number of people on the internet at an introductory test marketing price.

Before today these doctors only did this in private settings at a cost of no less than $60 per personal training session.  

My suggestion is to go check out the program NOW before the rest of the fitness world gets wind of this or all the 12 Minute Revolution introductory memberships are gone!

>>> http://tinyurl.com/nvjk9x

Wednesday, June 24, 2009

Bodybuilding Venue Tips

When considering a full bodybuilding routine, you need to consider first a few important points to make sure that you’ll be able to put full focus and attention to your goal of gaining weight and increasing your body appearance. Above everything else, it’s always necessary to check the place where you’ll be spending your bodybuilding training moments.

First, you need to think about the venue where you can conduct your bodybuilding exercises. It has to be where you feel most comfortable in executing exercise routines. Commercial gyms are one place where you can take advantage of the different gym equipment. You probably won’t have any problem in executing ideal exercises in gyms since there are also expert trainers around the gym ready to help in case you need assistance. Another thing that you need to consider is if the training in a commercial gym is within your budget or not. Otherwise, it’s better to stick to home gym training.

Home gym training is ideal for those who don’t want to wait in line before gym equipment becomes available. As long as you have weight lifting equipment like dumbbells, barbells, squat stands and a good and solid bench, you can train very similar to those who train in the gym. Also, the main benefit is that you gain what you need for your body to gain inexpensively.

Another thing is that, with home gym training, you can train anytime you like or whenever you’re available. Just be sure you don’t train much, otherwise it will defeat the whole point of proper bodybuilding.

When bodybuilding at home, you will need to think about the training level you need to accomplish because there’s no one else who can lift the barbells just in case it ended up trapping your neck. You will need to think about and impose serious training precautions for a safer bodybuilding routine. Get to know more information related to bodybuilding by visiting http://tinyurl.com/lg29su.

Take Charge of Your HEALTH (step by step instructions)

Hundreds of thousands of people have been waiting for this day.

In case you haven't already heard...

Renowned best-selling author and mega-nutrition authority David Wolfe has just released the FIRST EVER "Total Health Transformation" System.

It's called Longevity NOW!


If you aren't familiar with David, his clients include Woody Harrelson, Mark Victor Hansen, Tony Robbins, Angela Bassett, and Steve Jobs.

There's a reason this guy is the #1 nutrition and whole-health authority.

Oh and keep in mind that Longevity NOW! is a physical product and there are only a limited number of copies available.


Immediately after your purchase, you'll receive instant, LIVE access to:


You won't want to miss a moment of this live event.

David's got some amazing people already on location and they're gearing up to start filming LIVE as I send this.

Hope you have a chance to join them!



To Your Health,

Arthur M.

Tuesday, June 23, 2009

Gluteus to the Maximus

Weight Loss Miracle?

Imagine... walking into a room and seeing the shocked gazes your friends and family give you and... the incredible looks you'll get from complete strangers.

That's what happened to Sam.

And... that's exactly what happens to the members of this little-known weight loss program.

Head turning good looks and health!

>>> http://tinyurl.com/mmj8lu

But back to the story about Sam.

You see...

When Sam walked into the room her friends and family were SHOCKED!

...Sitting with their eyes glued to her glowing smile and vibrant energy, the only words they could muster up were...

      "Is THAT Sam?"

"Oh my gosh, she looks like a totally different person!"

You see, Sam was about 185 pounds, shy and she had low self esteem the last time her family saw her.

Not today!

You see, Sam made a life altering discovery that transformed her body and her life forever!

It's called "The Weight Loss Miracle" and many of its members are dropping 30 pounds in 30 days.


They Lost - ONE pound - A day!

Take a look at the other amazing stories here...

>>> http://tinyurl.com/mmj8lu

The Weight Loss Miracle is was created by doctors to help their struggling patients strip off body fat and get healthy fast!

In fact, it works so well, the doctor's have become the *black sheep* of the weight loss industry!

...simply because the snake oil sellers (pill companies) don't want you to discover that not only are their pills dangerous, but you can drop all the weight you want, without the pills!

>>> http://tinyurl.com/mmj8lu

If you want to look amazing, drop the weight, and feel like a kid again... then hurry over their website now.

They're running a limited time special discount that is scheduled to end soon!

>>> http://tinyurl.com/mmj8lu

All the best,

Arthur M.

Get your SNEAK-PEEK at Longevity NOW

We all know what it's like to be fragile. You've felt fragile, your body's been fragile. Whether it's stress, sickness, depression, or tragedy...

You've been there.

What if you could fortify your total being: mind, body, heart, and spirit... so that you are truly UNBREAKABLE and better yet: at the height of health, happiness, and prosperity?

It's not a dream. David Wolfe cracked the code on true Longevity - the kind we experience and live RIGHT NOW.

Watch this video where he explains his Longevity NOW program and why it's touted as the true "Fountain of Youth":


And be sure to meet me back here tomorrow, June 24th, at 12pm Noon EST.

I've already watched David's video and I have to tell ya... I'm excited about this to the point of embarrassment.

Sure, I'm around these kinds of releases all the time. But there's something about this Longevity NOW...

It's not just a system that helps you lose weight, or a process for personal growth or wealth.

It's the entire package: the WHOLE enchilada.

When you watch this video you're going to realize what a profound transformation we can all experience with minimal time and effort.

David even makes it FUN.

Click the link below to watch David reveal it all:


Keep in mind this is a physical product and David has made clear that they only have limited available copies.

Though a little bird told me that when you access this video you will automatically be placed on David's "Early Notification List."

That means you'll get access to Longevity NOW! before anyone else and if you act quick, you're sure to get a copy.

(And, it's just my opinion, but with the frenzy I've seen this past week, I won't be surprised if they're sold out by the time they officially open the doors.)

See you there!

To Your Health,

Arthur M.

Monday, June 22, 2009

Eat pizza and get lean??

About a month ago my friend and fat loss nutrition guru Joel Marion released a program that literally turned the world of fat loss nutrition upside down.

You may have heard of it - it’s called “Cheat Your Way Thin” and it’s a system that scientifically teaches you how to use your favorite foods (I’m talking pizza, ice cream, pancakes, burgers - you name it) to strategically accelerate fat loss by overriding your body’s starvation protection mechanisms.

That’s correct, you can actually lose fast FASTER by CHEATING (when done strategically).

And while that may initially sound like a pretty crazy claim, let me assure you, it’s ANYTHING but.

Simply put, the guy has done his homework. I'm talking 6 years and 308 research papers on the regulation of human body weight and metabolism worth of homework--and from THAT (along with years of working with “real life” clients to perfect the approach) Joel developed the complete Cheat Your Way Thin system.

Now, when Joel first released the full 7-component package (including manuals, audios, video, workbooks, and checklists) last month, he also ran a special 3-day promotion in which people were able to get the entire package at less than half price.

Unfortunately, I didn’t have a chance to thoroughly review the product until just a couple weeks ago (and you know that I’ll never recommend ANYTHING to you that I don’t truly believe in).

BUT, check this out:

I just spoke to Joel and he’s agreed to open up that same less than half price 3-day sale again (starting today) for my readers since we missed it the first time around!

Pretty sweet, huh?

If you want to learn that full system that Joel's clients use to literally eat whatever they want while stripping away fat faster than most "dieters" ever could, you CAN--but don’t pay full price.

In fact, don’t even pay HALF price.

As my subscriber, for the next three days you have the opportunity to grab hold of this ground-breaking fat loss information at LESS THAN HALF PRICE.

Just use the below special link to access the “hidden” page on Joel’s site:

==> http://tinyurl.com/mkq3h2

Again, do NOT go to CheatYourWayThin.com and pay DOUBLE like everyone else is doing right now. Instead, use this special link:

==> http://tinyurl.com/mkq3h2

If you've ever hit a diet plateau, if you've ever struggled to see the number on the scale change, or if you've ever felt guilty after eating something you "shouldn't have" while dieting, then you owe it to yourself to check out this powerful, game-changing information.

Frankly, I’m excited to share Joel's program with you because I know it’s going to help so many people finally "click" with dieting and fat loss.

Here’s to your upcoming success!

Arthur M.

P.S. Get ready to see some powerful testimonials and before and after pictures when you visit the site. Not only is this program scientifically based, but it’s been proven to work in the REAL world with real people time and time again.

==> http://tinyurl.com/mkq3h2

P.P.S. One last thing: Attached to the "Add to Cart" Button on the site is a little icon that I want to specifically point out to you--it's a 60 Day, Money-back Guarantee. This way, you KNOW when you click “Add to Cart”, you're protected.

Essentially, you can try Joel’s entire system for a full 60 days completely risk-free. With that kind of guarantee, the only thing you’ve got to lose is your stubborn body fat!

==> http://tinyurl.com/mkq3h2

Exercise DVDs: Tips For Your Fitness Program

With so many of us canceling gym memberships and turning to home-based fitness regimes, exercise DVDs seem to be the way forward for a cost effective, high energy workout.  But with a whole myriad to choose from in the market, which one do you go for?

The selection seems infinite with a wide variety of DVDs targeting different areas of the body like glutes, abs and legs, or arms, shoulders and abs right through to all over cardio workouts like dance based routines or even pole dancing!  There are also mat based body conditioning workouts such as pilates and yoga. 

But, why limit yourself?  We all have low energy days and a more relaxing stretch workout may be more suitable than a high energy one, so purchase a selection. 

It is definitely worth spending time reading user reviews to make sure you choose the right workout DVD for you.  However, here are some criteria to get you started. 

Start by taking into account your preferences for exercising.  Do you want to use equipment like weights or a step (for step aerobics) for example?  How do you feel about music? Whether it is high octane or relaxing, have a think about whether music suits you. 

Also think about the stage you are starting at.  For example, your age is also a key factor in deciding which DVD to buy.  Or perhaps you used to exercise but have stopped due to injury.   Are you very overweight, or just need a bit of toning up in some focused areas?

The best exercise DVDs to get you on the road to fitness whatever your level, are those with a gradual progression-style structure so you are not struggling to keep up from the start.  The DVD should also have an ability specific structure to the exercise in order to cover all fitness levels, meaning a beginner can be moved through a gradual increase in intensity over time but a seasoned exerciser gets a challenge too. 

Another key tip is to research the teacher.  Once you have found your favored fitness DVD it is a good idea to check out the professionalism, background and competence of the instructor.  Run a search on Google and see what comes up. Read a review about their DVD as well as comments from users too - the most unbiased information.

Also, when purchasing the exercise DVDs ensure they come with at least a 6 month guarantee.  In general, it usually takes the majority of users about 7 to 9 weeks to really get into the program, meaning a 30 day guarantee is not satisfactory.  You want to make sure you are seeing and feeling the changes the DVD claims to be offering.  If you purchased a legs, glutes and abs program, are you seeing the changes?  It's unlikely you will notice a real difference in 30 days.

If you have been sedentary for a while for whatever reason, it is worth taking your DVDs to your doctor just as a precaution to make sure the exercises are appropriate for you.

So this gives you a few tips to get started.  Rest assured that you will find the right one for you.  The market for home fitness DVDs is absolutely huge with almost every celebrity jumping on the bandwagon!  So whether it's Pilates, yoga or high energy aerobics and dance, you will almost definitely find the exercise DVDs to suit you.


Many, Many Exercise DVDs

Sunday, June 21, 2009

The Treadmill Workout And What It Can Do For You

A fast, fun and varied treadmill workout is a fantastic way to keep you motivated and keep up your exercise routine in the cold winter months along with having you burn a serious amount of calories!  Many people think of treadmill training as monotonous and boring but it really does not have to be. And despite this bad reputation, the trusty treadmill is the most common piece of home fitness equipment. People love them!

But you may ask, why not pay a visit to the great outdoors and walk, jog or run outside?  Well, treadmill workouts have some distinct advantages over going outside and here's why. 

People generally like running for the large amount of calories that inevitably get burnt.  Running engages a huge amount of muscle groups in the body and is also weight bearing, serving to keep your joints in healthy condition.  So it comes as no surprise that running is the best form cardiovascular exercise to burn fat and calories. 

Interval training on your treadmill is the optimal method to keep you enthused and inspired and also get the best all over body workout.  And, you don't need to be a top runner either.  Interval training is an intensive method of burning fat and increasing your cardiovascular fitness so it is at its peak.  This is because it allows you to run at an intensity higher than you usually would for a longer time period. Stints of lowered intensity are interspersed with stints of heightened intensity.  This leads to a serious boost in your metabolism and an optimal cardiovascular fitness training effect for about 3 to 4 hours after the workout.

This phenomenon is called an EPOC or "excess post-exercise oxygen consumption".  It means that you are still burning up to 300 to 400 calories even when you are putting your feet up after your interval workout.

The time efficiency is so much greater than going for a run outside.  Treadmill interval training workouts give you a far better fat burning and fitness improving workout than a long, cardiovascular session.  Plus you spend less time in the process.  About 1 hour of traditional cardio training doesn't even come close to what you can achieve in 20 minutes of an intensive interval training session on your treadmill.

If you use interval training treadmill workouts combined with resistance training for about two to three times a week, you will notice real differences in how you feel and look.  Expect substantial fat burn as a result of your consistent treadmill workouts and you will see that you do not need to spend time doing time intensive cardiovascular sessions.  Fat loss boils down to short intensive bursts of activity like sprinting.  Sprinters are not fat!  Far from it.  It is kind of like working smart, not hard!

Remember that any workouts should start with a gentle five to six minute warm up like jogging or stretching. 

A good, interval designed treadmill workout is the most fat burning, time efficient way to all round physical health and fitness.

Saturday, June 20, 2009

MUST SEE Video: David Wolfe’s Immunity Secrets

Is it possible to stop getting sick?

Imagine what you can accomplish if you were free of physical setbacks and full of productive energy?

I just finished watching a video that literally flies in the face of everything I’ve known or been taught about health, sickness, and the immune system.

You HAVE TO SEE this video!


You’ll discover the secrets to an unshakable immune system & never get sick again!

This guy is remarkable and refreshingly honest.

His name is David Wolfe, and if you don’t know him, he happens to be the most recognized super-nutrition authority whose fans and clients include T. Harv Eker, Tony Robbins, Angela Bassett, Woody Harrelson, Mark Victor Hansen, and hundreds of thousands more.

But he is living PROOF of what he teaches.

David Wolfe Has Never Been Sick in 15 Years!

He reveals exactly how and why in this video.

(And I mean step-by-step what to eat and what to do for IMMEDIATE immunity transformation!)

Don’t Miss This Health-Transforming Video


To Your Health,

Arthur M.

P.S. This is just the first of four health-transforming, “never-before-revealed” Longevity Secrets Videos that David has promised to share with me. You’ll also receive access to each of these as they’re made available over the next seven days (when you click the video link).

Plus, on June 24th, David is going to announce the TRUE Fountain of Youth…

(Yes it apparently DOES exist and from what he’s shared with me, I can tell you it’s a series of fun and simple steps that take very little time, but make ALL the difference!)

David will show you precisely how to achieve true Longevity… not later in life, but NOW.

More on that soon, but for now watch this:


Bodybuilding Diet

Bodybuilding requires complete physical and nutritional check. When you are able to complete your physical exercise routine, the next thing you need to check on is the proper diet you take to complement your bodybuilding routine.

You know very well that overtraining for bodybuilding doesn't help you gain weight or improve your physical condition. What's worse is that people have this misconception of training hard and then missing out on rest and lots of sleep, not knowing that you inflict the negative way of gaining weight.

Our body muscles are mostly composed of water and protein, and in order to maintain the regular intake of protein to our body, eat food rich in protein. Bodybuilders are one of the people who need regular intake of proteins to their body. Why? Simply because protein has lots of amino acid in it, that when the body digests a protein rich food, the amino acids make it possible to build new tissues for specific parts of the body. So, our body muscles which need regular amount of protein everyday, gets amino acids to help it grow. The same reason is applied to the muscles of a bodybuilder because of rigorous training during bodybuilding.

Foods like eggs, liver, kidneys, beef, fish, cheese, milk, nuts, beans and some grains are excellent source of protein everyday. Make sure that you have any of the protein food in your diet. Also, be careful in taking in food rich in carbohydrates and sugar. Not all food rich in carbohydrates have positive contribution to your bodybuilding routines. Although most of the food rich with refined carbohydrates may contribute to boost your energy, the problem is, the effect doesn't last long.

Body appearances also have different intake needs. Ectomorphs and Mesomorphs need to increase their caloric intake while Endomomorphs should take lesser calorie intake. Remember, the diet is important for gaining muscles, not for eating pleasure. Get more information related to bodybuilding by visiting http://tinyurl.com/lg29su.

Thursday, June 18, 2009

Increase your Metabolism and BURN FAT

The Internet is buzzing with anticipation for the new Rapid Action Metabolism (RAM) fat loss program from NBC Biggest Loser Champs Bill and Jim Germanakos.

This one of a kind program is finally available and the good news is, today you can receive 75% off the initial price.  Here's the link for this Special Introductory Discount - click here:


There are only 1,500 open spots for this promotion which, with all the excitement, will probably go quickly.  However, even though it may sell out anytime today, don't feel rushed.  Take your time and make sure it's for you.


What is RAM(tm) and Why is it Different?

The RAM program is based on a system of increasing
your metabolism so that you burn more fat all day long – even
while you sleep. The diet component features a carb rotation meal
plan that speeds up your internal fat burning furnace. 

You will start seeing results within the first 10 days. Jim actually
dropped 53 pounds in his first 5 weeks on this program.

This isn't just another course on dieting.... but a comprehensive system that produces the results you have been looking for. Here are just some of the fabulous results driven components this system includes....

   1. The fitness book "The Rapid Action Metabolism (RAM(TM)) Fat Burning System"

   2. Bill and Jim's Private Workout Videos. (That's right..work out with Bill and Jim in the privacy of your own home)

   3. The RAM(TM) Instant Online Diet and Meal Plan Generator.

   4. The RAM(TM) Program Diet and Activity Journal.

   5. Bill and Jim's Easy 4-Week Diet and Fitness Blueprint.

On top of that, if you get the program today, you'll be able to participate in the "60 Day Weight Loss Challenge" and possibly win a great prize like the first place Caribbean Cruise Vacation.

During the 60 Day Challenge, Bill and Jim will be taking a select group of people by the hand and teaching them the behind the scenes secrets they learned as they were losing up to 10 pounds per week. You will get all the resources and education they had, plus you'll get their step by step 4-week blueprint for permanent fat loss.

These guys are actually going to take you under the wing for 60 days and show you everything they've learned for the world's best trainers,dietitians, and health professionals while on the Biggest Loser.

It's like having your own dietitian and personal trainer!

If you're like me, any tips for losing those stubborn last 10 pounds is much appreciated.  If learning from two guys who have literally had the best fitness education in the WORLD doesn't interest you - that's OK.
On the other hand, if you'd like to be 10 to 20 pounds thinner in
the next 30 days from just a few simple tweaks to your diet and
daily activity, then keep reading because this is for you:

***This is not hype***

These guys really did it and now they want to give back by helping others improve their health. I've been personally reviewing their program and I can tell you that it works 100%. Take advantage of this opportunity today and change your life for your future!


Until Next Time... Be Well!

Kind Regards,
Arthur M.
PS- This system has helped Bill and Jim drop over 20 lbs a month and win the Biggest Loser.  It has also helped countless others lose weight with just a few simple tweaks to their diet and daily activities.

I'm confident that it will work for you also.  Give it a try - and get 60 days free with Biggest Loser Champs Bill and Jim if you act now - go to:

How To Spot A Dangerous Fad Diet

Are you fed up with dangerous fad diets? I sure am and with my experience as a Registered Dietitian I know firsthand how susceptible you can be to the false claims that fad diets make. I am here to teach you how to instantly recognize the 3 keys to a dangerous fad diet.

It should be a criminal offense in regards to what some of the fad diets do to your metabolism. Yes, they help you lose weight fast, initially. But they can absolutely destroy a person's metabolism and cause them to gain much more weight back.  Not the way a healthy weight loss diet is designed.

I believe in a much more sensible approach to help you lose weight fast. You don't need a dangerous fad diet to lose weight fast. You can achieve rapid fat loss in a very safe and healthy manner when the correct approach is taken.

The following are my top three keys for instantly recognizing a dangerous fad diet:

One Ingredient Diets:

Any diet that preaches eating only one ingredient - such as ice cream or grapefruit - for an extended period of time can be classified immediately as a dangerous fad diet. There are dozens of these types of diets on the market. Another problem with a fad diet is that fad diets are generally low on overall calories and deficient of important nutrients needed for weight loss. What many fad diets do is focus on 1 nutrient as the potential key to weight loss and in reality all they are doing is severely restricting your calories to see weight loss. Once you have met your weight loss goal and are no longer following the fad diet where do you go from there? Most people revert back to their old ways of eating and the weight comes right back on. Many times the weight gain is much worse than where you started.


Avoid any "lose weight fast" program that suggests you "fast" for an extended period of time. Very simply, not eating will wreak havoc on your metabolism. If you are looking to lose weight fast then not eating is potentially the worst thing you can do. Fasting causes your body to increase a hormone called lipoprotein lipase. Many call this a "starvation" hormone because when this hormone is elevated your body will adjust how it uses the calories you eat. Your body will start to store more of the calories you eat as fat calories when this hormone is elevated. It does this to protect itself and to make sure it has enough calories in reserve when it needs them. Fad diets that encourage you to fast or severely restrict calories will generally cause an increase in this "starvation" hormone.

Miraculous Claims:

Use your common sense when investigating a fad diet. If it sounds too good to be true, it probably is. Please don't fall for the amazing claims of miraculous weight loss. Weight loss isn't hard, but it does take some effort and work. I recommend enlisting the advice of a qualified nutritionist or health professional when attempting to lose weight fast

Learn the 3 low carb myths at Low Carb Diet Myths

Jayson Hunter RD, CSCS is the author of the 30 Day Belly Fat Blaster Meal Plan Program. To discover how to eat healthier and lose weight fast go to http://tinyurl.com/lbogrv

Importance Of Bodybuilding Basic Exercises

Before you engage yourself in a bodybuilding work out, you need to know the basic exercises involving a body changing workout. And yes, what you need to know are the basics and facts which can more or less leave you in shock. What you need to keep in mind though is to concentrate on specific parts of your body to be able to gain muscle mass rapidly.

The parts of the body which allows fast muscle growth are the ones on the legs, back and the chest. These parts hold large muscles of the body and concentrating on these regions will help a person to not only gain muscle mass but strength as well. When using basic exercises, other areas of the body that you’re probably not concentrating on at the moment are also gaining mass and changing although you might not realize it.

What is emphasized as the goal for knowing the basic bodybuilding exercises is the idea to increase your muscle mass. In other words, performing and mastering the basic exercises can help a bodybuilder to become larger. Leave the exercises for smaller muscle groups for later. Concentrate on the large groups of muscle first.

The Squat, Deadlift, Bench Press, Bent-Over-Row, Overhead Press, Lat Pulldown, Chin, and Dip are among the basic exercises in bodybuilding any beginner should learn how to execute since this is when and how the muscles are able to coordinate with other muscles and joints of the body. What is recommended for beginners is to focus in gaining muscle mass without stressing the body too much or it will lead to exhaustion and bad bodybuilding outcome.

There are a lot of points one aspiring bodybuilder needs to know before seriously diving in to the entire bodybuilding routine and exercises. Get to know more information related to bodybuilding by visiting http://tinyurl.com/lg29su

Wednesday, June 17, 2009

Fat Burning Secrets

There's been a lot of discussion in motivation and personal development circles about whether you should announce your goals or keep them to yourself.

Well, there is no question in my mind that when you are in a common-minded, supportive group, that announcing your goals and enlisting the encouragement and support of other people on the same path as you is one of the most important things you can do.

That's why I encourage you to visit *Truth About Diets*

What is *Truth About Diets* ?

This is a new program that has been developed by Bill and Jim Germanakos....'The Weight Loss Twins"


Their story is incredible and their success on NBC's hit show *The Biggest Loser* has made them national role models.

It has been a little over two years since Bill won the Biggest Loser Title...and his brother won the at home challenge...and they have kept the weight off!

Together, they have inspired thousands of people and changed lives. They are offering a FREE 2 Week meal plan....the same meal plan that they use today!

Bill and Jim understand that there are many right and wrong ways to maintain a healthy lifestyle....it just depends what website you end up on...

The difference with *Truth About Diets* (Coming out soon) is that these are two people who achieved success on the world stage.  The Weight Loss Twins will share their *Biggest Loser Story, the things that keep them motivated and their strategies for keeping the weight off.

Bill and Jim Germanakos are two very inspirational men.  They are giving away their 2 Week Meal Plan -Lose 10 Pounds Fast and keep it off.  You can pick up a Complimentary copy here and check out a quick video collage of their journey

Warm Regards,

Arthur M.
The Show That Started it All,
Burn The Fat, Feed The Muscle - visit:

Complimentary 2 Week Meal Plan
Burn 10 Pounds Fast - Keep it Off.

What should you eat?

How many times have you asked that question?  How too often do your lunches turn into fast food and how many times do your dinners resort to take-out?

Even if you don’t eat fast food or do take-out, figuring out what to eat can become very tedious, especially if you’re trying to stay healthy and lose fat.  Knowing what and when to eat can feel like studying for final exams again.

Before you go into anymore of a panic, take a deep breath, and feel reassured that fitness expert Vince DelMonte and Empowered Nutrition Meal Plans has come to the rescue to teach you how to make healthy meals to strip away any excess body fat.

For the next 7-days, you get an opportunity to whip your diet into shape so you can trim and lean down, burn fat and combat any health issues.

Have you downloaded your FREE 7-day Fat Loss Meal Plan yet?

Check out what my buddy, Vince DelMonte, is hooking you up with this week:

Your nutrition meal plan should be set up just like your training program.

Just like exercise, there are beginner, intermediate and advanced programs.

Nutrition, if done properly, follows the same set of rules.

Empowered Nutrition Meal Plans has beginner, intermediate and advanced meal plans depending on your level of nutrition knowledge and fitness and goals.

Today we are handing you a sample from the 7-day beginner program with 2000 calories for males and 1600 calories for females.

We don’t care how big or how small you are, if you’re a male, follow the 2,000 calorie meal plan to the letter.  That goes for females too.  I don’t care how big or how small you are, follow the 1,600 calorie meal plan to the letter.

When you order the complete system on June 30th, Vince and Empowered will hook you up with all the different calorie levels and different levels.  For now, all you need is what we're giving you today.

The goal is to achieve the following:

    * Tell you exactly what to eat so you have no guesswork.

    * At what time to eat so you don’t slow down your metabolism.

    * How much you should be eating in each meal so you can monitor your progress.

    * What to shop for at the grocery store so you can’t bring home anything unnecessary.

    * How to cook it so you?re eating healthy and delicious meals at the same time.

    * To remove the stress that food causes in your life and give you an easy and simple plan.

    * To put your body in hormonal balance to control and improve your energy levels.

    * Start stripping away the next 10, 20, 30 ? or more pounds of fat you want to lose.

Following a meal plan is not for everyone and you may prefer to wing it and just hope what you’re eating is working.  If you don’t like being held by the hand and told exactly what to eat and when to eat in the right amounts then let someone else download these plans instead.

However, if you follow Vince's advice and use these meal plans over the next 7-14 days you’ll see real results on the scale, at your waistline and in your energy levels.  This might even be the first step to getting you into or back into the best shape of your life.

Check it out here:

Arthur M.

Tuesday, June 16, 2009

The Best Abdominal Exercises

Finally answered... the top fat loss question

OK, every busy dad knows that to lose some weight and get in shape you have to eat right and exercise.

HOWEVER, the big question is what should your workout program include if you don't have a lot of time.

Well you should check out this audio interview... Sean Barker, the busy dad fitness expert gives the down-and-dirty answer on that very question:


Seriously, this guy is a real workin' man with two jobs and a family.

He has helped busy dads from all over the world get back into shape...

And in this free interview he does a great job of showing you want you need in your workout program to get results.

Go listen to this interview now:


Best regards,
Arthur M.

P.S. If you ALREADY workout and you want to find out for SURE whether your fitness plan is up to par... well Sean gives you the tools and techniques to figure that out as well.

Go listen to this interview:


P.P.S. Like I said above, Sean walks the walk as a busy dad so he knows what works for him and for busy dads like you.