Friday, July 31, 2009

Really opened my eyes!

My friend and fitness author Jon Benson sent me this by email the other day.

Really opened my eyes!  Give it a read...

Sincerely,

Arthur M.

-----

Hi Arthur,

Have you ever started out to do one thing but ended up doing something different?

Night and day different?

Remember how Post-It Notes were invented?

Some guy was trying to come up with a "permanent" glue.

Obviously he failed... and he considered it a failure... but 3M had another idea.

The guy was all of a sudden Joe Brilliant.

Well, I'm feeling a bit like Joe today.

But this is much more interesting to you than Post-It Notes...

It's about s - e - x... sorta.

Not dirty, I'm talking about couple's stuff here.

My new book just came out today about it.

But it didn't start off that way at all.

In fact ... get this... I was co-writing a book with medical researcher Frank Mangano on lowering blood pressure without meds... really.

So how did this big U-turn occur?

Okay, okay.... funny, true story:

I read this article from a medical journal about how "lowering blood pressure would help sexual-performance-problems."

Ding. The lightbulb went off in my head.

You see, lowering blood pressure is probably the most healthy thing you can do for yourself.

But face it -- it's really, really BORING.

I mean, who really cares about their blood pressure unless their doctor says, "Look, lower your blood pressure or you'll die in six months."

Then you care.

Are you with me?

I'm right and we all know it.

Heck, I was the same way.

I ignored my blood pressure for years until it hit stroke-level back in my 30s.

Then I could no longer ignore it.

I found every natural alternative possible... which led me to Frank's books... and they are the BEST.

So Frank comes to me and asks me to contribute to his very popular on-the-shelf book "The Blood Pressure Miracle" --

... and I said,

"Hey, guess what I just read?"

Since he's the researcher, I said, "Go see if there's any truth to this."

The results BLEW MY MIND.

Not only is there truth to it -- that, yes... lowering blood pressure not only extends your life but also extends your sexlife as well -- but WOW... it's a major player in everything from male-ED to females feeling "out of the mood."

It's crazy, but it's true.

It makes sense once you read this:

http://bit.ly/3Ttqn <--- Low Pressure Sex-System

Hang with me: It gets better...

So Frank digs up article after article on the subject of high blood pressure and LOW sexual-energy and performance... and we have a much more compelling reason to want to lower our blood pressure, now don't we?

But we wanted more.

I said, "Look Frank, I get a lot of emails about sex-after-30... people who want to feel more kick, more alive in that area of their lives... and above all, closer to their mates."

So... we decided to add another book on TOP of our book...

... a book on improving sexual-pleasure for couples only. "RevolutionarySex" is the name of it. My friend Alex Allman wrote it...and just like that we had two books instead of one.

But that's not all... ( told you... this story is interesting... ; )

THEN my friend Jeff Anderson comes out with his "homemade V" -- and guys, we know what "V" stands for.

Listen: V (little blue things) is really dangerous stuff. It really is. It RAISES blood pressure for one thing. For another it can cause addiction and memory loss.

But Jeff's version is all-natural, cheap (we're talking pennies instead of dollars per "pill" to make) and above all... SAFE.

So all of a sudden... THREE books (plus an audio)... so...

It became a System, not a book.

And the topic went from "lowering blood pressure" to ...

... How you can completely solve your sexual-performance-problems and increase your pleasure all by lowering blood pressure naturally without meds."

What a concept...

...and it WORKS.

http://bit.ly/3Ttqn <--- Low Pressure Sex-System

Here are the advantages...

1. If you take blood pressure meds... and a lot of you do... your "kick in the stick" suffers. A lot. Some men suffer all the way, which lead them to taking the V stuff...

... and that stuff 'raises' blood pressure.

Bad, bad combo. Our System gets you off of that dangerous and expensive cycle of drugs and on to a natural, easy approach that also adds pleasure to your relationship.

2. Cheaper... by far... than meds.

3. Something you can read and do as a couple or as a single person.

4. You get healthy and you get your vigor back at the same time. Ladies too.

5. It's guaranteed-to-work... 60 days on us.

I'm very proud of this System. We put a lot of time, research and effort into it.

If you want a life free from high BP and sexual-performance-issues and better health, then go here:

http://bit.ly/3Ttqn <--- Low Pressure Sex-System

P.S. There's even more to this story --

We created an "Advanced Health and Relationship-Saver Kit" that comes with the most awesome self-hypnosis audios to help you relieve stress, lower pressure, increased your "drive", and more.

You can get the starter Kit or the Advanced Kit here:

http://bit.ly/3Ttqn <--- Low Pressure Sex-book

Here's to your health... and your increased pleasure and enjoyment.

Carry Like Crazy!

Carrying odd objects is a powerful way to add strength, power and improve your conditioning all at the same time. When you carry objects, you are required to power clean them, shoulder them, deadlift and squat them up. This requires strength and power, while carrying them involves conditioning, strength and mental toughness. You will also develop isometric strength during the carries as you crush, squeeze and hold on with all your might to ensure these objects don’t escape you. Sounds a lot like what you need in combat, right?

It is critical to be aggressive when lifting the objects off the ground to gain the benefits of strength and power on your first rep. I encourage you to lower the weight with perfect technique when finishing a set because this is when you are most fatigues and most susceptible to injury.

Check out the list of movements I want you to use below, and then give the sample workout a shot.

Keg Carries – Filled with water, the sloshing of the water will increase this challenge greatly. Using the bear hug or under hook (zercher lift) style, rip the keg up into position and speed walk for distance.


Kettlebell Rack Walks –

These are brutal on the entire body, but your abs will get a serious workout here as well as the rest of your body. Perform an explosive power clean to rip the weights up into position and speed walk for distance.

Kettlebell Farmer Walks – I often follow the rack walks with farmer walks when I can no longer hold the rack walk position. These will place extra emphasis on the legs, upper back and grip.

Sandbag Overhead Walk – I emphasize the walking here, as your arms being overhead place you in a very vulnerable position because it is a rare position, yet extremely beneficial. Holding the bag overhead helps develop stability and strength in the lower back and abdominals. This walk should be performed slowly.

Sandbag Zercher Carry – When you can no longer keep the bag locked over your head, lower the bag into your arms without rest and continue with a zercher carry using the speed walk.

Sandbag Farmer Walks – Last but not least, grab one sandbag in each hand and speed walk them. This will be brutal on the hands and grip, especially the fingers. If you’re a Judo or BJJ athlete, this will improve your grip game tremendously.

Your Underground Workout…

Set up all the objects next to one another so you can carry them down and back and then pick up the next object as needed. Each walk will be 100 ft. in distance. If you are in a BJJ / MMA club, you can perform the carries for time, 30 - 60 seconds for each carry, and / or continue to perform the workout for several 5 minute rounds, or carry them to one end of the parking lot, sprint back and pick up the next object and repeat with carry / sprint intervals.

1A) Keg Carry
1B) Kettlebell Rack Walk
1C) Kettlebell Farmer Walk
1D) Sandbag Overhead Carry
1E) Sandbag Zercher Carry
1F) Sandbag Farmer Walk

All 6 movements are to be performed one after another, NO rest! Go get em’!

Want more kick ass Underground workouts to help you build brute strength and rugged muscles? It’s time you stopped all the fancy B.S. and went Underground! Click HERE now & make it happen!

Thursday, July 30, 2009

Easy Veggie Meal Plans

Around the world millions of men and women just like you are waking up to the harsh reality of factory farmed food and unsafe meat "processing plants".

(Eww, "meat processing plant" is a term that never should have been invented!)

And that means the food we eat - no matter what country we live in - seems to get more dangerous every year.

"But", you say, "all the nutrition books say I need to eat meat to get 1 gram of protein per pound of bodyweight. How can I do that if I don't have beef, chicken, and protein shakes at every meal?"

Well, the answer is easy.

In fact, Kardena Pauza, America's #1 Vegetarian and Vegan Nutrition Expert put together a Done-For-Your Meal Plan System that proves you don't need all that protein...

...or all that meat.

And you can still transform your body. After all, just look at her radiant physique and complexion. And you know she's healthy on the inside, too.

Excessive protein intake is over-rated, but nutrition remains the most powerful part of any transformation program.

So if you want to transform your body while eating less factory farmed meat - or even while completely eliminating it - then here's what you must do...

First, visit Kardena's website to find out how she struggled, just like you, with the SAD Diet...

...and how she accidentally stumbled upon the Easy Veggie Lifestyle one day at a seminar.

And then compare for yourself the SAD diet vs the high protein diet vs the Easy Veggie Meal Plans:

=> http://bit.ly/eoT5k

Once you've done that, then I want you to take advantage of Kardena's half-priced sale.

And I promise you ONE thing about the Easy Veggie Meal Plans:

There is NO risk for you to try out this product.

In fact, on Craig and Kardena's site you'll find a big BLUE certificate giving you a 60-day no-questions-asked, money-back guarantee.

That certificate insures you and you KNOW you are PROTECTED when you grab your meal plans.

=> http://bit.ly/eoT5k

And if at any time during that 60 day period you feel that the Meal Plans have not exceeded your expectations, then simply return the program with a single simple email. It's safe and easy.

But this is your LAST chance to get these guaranteed Meal Plans before the price doubles at midnight tonight.

You can't go wrong and you have my promise you'll love these meal plans.

Go here and take advantage of this incredible one-time-only offer:

=> http://bit.ly/eoT5k

Rolfing Therapy: A Way to Align the Body and Relieve Pain

By Steven Hefferon, CMA, PTA

Rolfing is a method of structural integration accomplished by soft tissue manipulation and movement education. Developed in the 1950s by Ida Rolf, this bodywork method has allowed people to stand straighter, move better then ever and gain height through its focus on correcting tissue fixations.

It is no secret that physical and emotional stress leaves its mark in the body via tight muscles, cramps, trigger points, aches and pains. Every time we have been in a stressful situation, our body has reacted by tightening up and holding that stress in the tissues. Every physical sprain or strain we have suffered is still locked into muscle memory. Is there any doubt as to why we suffer chronic pain, especially musculo-skeletal pain?

There are many hands-on pain relief methods, such as massage, trigger point therapy, reiki, stretching, physical therapy and others. Among these is Rolfing, which specializes in soft tissue release. Basically, by releasing the adhesions and scar tissue holding muscle, fascia and tendon locked into spasm, the body can be corrected and free motion returned. This is accomplished by direct deep pressure that a practitioner applies to the body of a client with their fist, fingers and elbows.

Rolfing may be painful for some because of the deep pressure and tearing actions used. However, the pain only remains while the treatment is in session. The pain is evoked by the pressure exerted into the adhered soft tissue areas. Once the adhesions are worked out, the pain subsides and the body is returned to normal ranges of motion and suppleness.

Since Rolfers differentiate between good posture and correct body structure, they strive to organize the skeletal system that has been made "Crooked" through injury and stress. By correcting the underlying structure of the body, and also removing adhesion of muscle and connective tissue, the body can realign and hold itself properly. And with proper structure and posture comes pain relief.

Through Rolfing sessions people can expect to improve flexibility, athletic performance, reduce swelling and pain, increase range of motion and correct posture. All types of performance improve and pain disappears when the muscles fire completely and rest completely. And this can only happen when the body is correctly aligned.

You might be asking yourself how Rolfing is different than regular massage. The difference is in the focus on the body treatment. Whereas massage improves circulation and helps relaxations and short term stress, Rolfing focuses on re-ordering the body to prevent the pains returning. Also, whereas massage works on muscle tissue Rolfing works on the fascia or connective tissue.

So if you suffer muscle or skeletal pain and have tried traditional massage, why not go one step farther and give Rolfing a try. It’s a deeper therapy that may be the answer you are seeking.

Article courtesy of LoseTheBackPain.com. Be sure to visit their website for more free articles and videos on back, neck and sciatic pain.

Wednesday, July 29, 2009

Building Muscle and Grip Strength with Strongman Training

Strongman training often involves the farmer walk of some variation. Sometimes the athletes walk with long farmer handles, other times they carry 200 + lb. sandbags!

Below, in the video, you see our athletes carrying heavy dumbbells, heavy kettlebells and heavy sandbags, ALL of which are an awesome way to build muscle and develop serious grip strength.

Next time you go through a workout, try carrying different objects to push your body to the next level. Carrying heavy objects will be an excellent way to pack on muscle and develop a crushing grip strength.

A few hard sets will get the job done, more isn’t always better!

Zach Even – Esh is the owner of The Underground Strength Gym and the creator of The Underground Strength System.

If you want the Ultimate training system for packing on muscle and strength then The Underground Strength System is your answer.

Tuesday, July 28, 2009

Reiki Energy Healing

By Lisa Sawires

Moving forward through pain or illness can seem almost impossible. How do I get better? What is this pain really about and what can I do about it?

Feeling stuck happens to nearly everyone; if not for themselves, then in thinking of those closest to them. And those issues can easily get lodged in the body until we are really ready to take action and break free. Receiving energy work is a way to break free and mover forward.

Energy medicine in all its forms acknowledges and utilizes the idea that we are more than just bodies. In fact our bodies are but one layer in our multilayer being. Different schools and disciples have their own names for the layers, complete with descriptions of meanings. There is much literature available on the chakras, and the etheric layers.

Reiki is an energy healing modality that allows the practitioner to read the body while flowing a wonderful glowing radiance through and around you. Reiki treats the whole person including body, emotions, mind and spirit creating many beneficial effects that include relaxation and feelings of peace, security and wellbeing. Many have reported physical healings and miraculous results. I believe reiki creates such a strong sense of safety that the body simply heals itself.

Reiki is a form of spiritual healing dating back to early 20th century Japan. Created by buddhist Sensei Mikao Usui, this art is said to heal a person through the energy flowing from the palms of the practitioner. Reiki made its way to the US thanks to the work of Hawayo Takata, who was born in Hawaii from Japanese parents. Hawayo Takata tried Reiki in one of her visits to Japan, and eventually avoided three surgeries thanks to her reiki treatments.

The name Reiki literally means "spiritual/soul energy." Practitioners believe that Reiki can help unblock the emotional or spiritual blocks that cause illness. Rather than focusing on treating the symptoms of a disease, reiki works on the causes. Through the use of universal life-energy, reiki can heal a person, even if the practitioner himself does not know what's wrong. Reiki is intelligent energy. Another view is that reiki creates such a strong sense of safety and well being that the body heals itself in this radiance.

During a typical session, the practitioner will ask you to lie down on a table after removing your shoes and jewelry. She will then move her hands around your body, not touching or lightly resting her palms on your body. During the process, the practitioner's hands usually become really hot, a sign that energy is flowing through them. It's important to note that the energy received does not come from the practitioner; she is merely channeling the Universe's energy. Some people who receive reiki experience emotions, a sense of wellbeing or peace. It is always pleasant. Some reiki practitioners intuitively read the body and speak during a session. (For example, I record sessions for clients later review). Reiki can also be practiced remotely, where the practitioner can perform a full session without actually being in the same room with the client.

Because reiki works on energy, sometimes it takes several visits before a difference can be seen or felt. Also, the results tend to be subtle, and vary from person to person. However, practitioners believe that this energy healing modality works for everyone and any condition. And because of its gentleness, it has been used in hospitals and nursing homes, on babies through seniors, for everything from cancer, and blood diseases to broken bones.

Reiki is a simple, natural and safe method of spiritual healing that everyone can use. It has been effective in helping virtually every known illness and its gentle effects always create a beneficial effect. It also works in conjunction with all other medical or therapeutic techniques to relieve side effects and promote recovery.

Reiki's use is not dependent on one's intellectual capacity or spiritual development and therefore is available to everyone. It has been successfully taught to thousands of people of all ages and backgrounds.

Article courtesy of Lose The Back Pain. Be sure to visit their website for more free articles and videos on back, neck and sciatic pain.

Practical Life Extension

What Modern Science Says About Reversing The Aging Process

There's an old proverb that rings with wit and reason: "Everyone wants to go to heaven but no one wants to die." So why do we want to live forever? According to Dr. Sanjay Gupta, author of "Chasing Life" and CNN's Senior Medical Corespondent, we do not.

The real quest isn't eternal life on earth according to Gupta, but rather an exceptional life.

While interviewing the foremost authorities on anti-aging and life extension, Dr. Gupta discovered three "universals" -- three principles that each researcher deemed critical to extending our lives naturally and empowering us to live exceptionally. They are:

1. Weight training?
2. Good nutrition?
3. Positive thinking and having purpose

Jon Benson, author of "Fit Over 40", explores each of these in great detail, as well as asking 52 men and women how they have managed to slow the hands of time down to a crawl. Benson does not waste time with hype and hypothesis. He focuses on real-world examples and applications we can all use to slow down the aging process and help prevent and reverse the conditions that can lead to disease.

Discover more today at http://bit.ly/184UcB

You too can live a longer, more exceptional life by simply adopting a smart, realistic and enjoyable lifestyle fitness plan. And if science just happens to catch up with Father Time, you'll be many steps ahead of the curve.

Arthur M.

Sandbag Complexes for Developing Strength, Conditioning and Rock Hard Muscles

If you have never heard of “complexes” it is simple a series of movements strung together, one after another, no rest between exercises and with the same training tool. 
Zach Even-Esh frequently performs complexes with sandbags and kettlebells.

The complexes are awesome, especially when you are short on time. Check out this sandbag complex below in the Video:

In the above video you see Zach performing the following sandbag exercises:

shouldering
shoulder squats
push pressing

As you can see, those 3 exercises performed in succession kicked my ass!

There was no special formula to the complex I strung together, just 3 tough exercises that rocked the entire body.

You can try performing a lower body exercise, an upper body pushing exercises and finishing with an upper body pulling exercise.

For example:
1. Sandbag Step Ups x 5 ea. Leg
2. Sandbag Military Press x 5 reps
3. Sandbag Bent Over Row x 5 reps

If you want to start using complexes go ahead and start using them with a light sandbag. You can quickly progress to a heavier sandbag as your strength, conditioning and grip strength improve.

For more muscle building, fat burning workouts that can be done without going to a depressing health club or gym check out http://ugsc.rxsportz.com

If you want sandbags check out the Go with The Underground Sandbag HERE

Monday, July 27, 2009

Training with Russian Kettlebells, Thick Ropes and Sleds!

Sometimes I feel like sleds, ropes and kettlebells are the ultimate lethal weapon for athletes, fitness fanatics and strength freaks.

You can use them all at once as you see in the video below, working on power pressing and power rowing.

The thick ropes allow you to improve hand and grip strength, the sleds improve lower body strength and overall stamina and the kettlebells are the ultimate “All in 1 Gym”

Check out the Video below of my training partner and I going through some playground workouts using the sled, ropes and kettlebells.

If you don’t have a sled, you can simply make one with a tire as I show you in The Underground Strength System.

Try cranking out 6 power presses, followed by 6 power rows followed by 100’ of dragging forwards and another 100’ of dragging the sled or tire backwards.

I would throw that sled workout in at the end of your workout, AFTER you have pushed hard on the strength drills. Three rounds of the above sled circuit will definitely have you feeling your oats if you know what I mean.

If you want more outdoor, “No Gym Needed”, Underground workouts then check out http://ugsc.rxsportz.com/

Get your Underground Kettlebells HERE

Stone Training for Full Body Strength

Training with stones is downright FUN!

Sometimes you just wanna rip into something other than a barbell or dumbbell!

I have used “river stones” which you find out in parks and playgrounds and backyards. These are great fun as well and you will get a ton of crazy stares by onlookers but who cares, get down and dirty and show them how you train.

We also use atlas stones which you can make or purchase off of eBay or sometimes Craig's list from local strongman groups.

The full body strength you can develop from lifting stones, carrying stones, power cleaning and loading stones is tremendous.

In some countries, stone lifting is a National Sport!

Check out a video of my athletes training with atlas stones for full body strength…

If you want to lift atlas stones, start very light, just playing with a 100 lb atlas stone will be a great shock to the body, BUT, it will allow you to use good technique and you can perform power cleans and carries with less chances of injury.

Exercises to be performed with a stone like deadlifts, lapping the stone, power cleaning the stone to your chest and bear hug squats are AWESOME for developing full body strength.

Stone Training can have a GREAT place in your program, you just need to be smart about how and when you do this.

Start training with stones the RIGHT way with The Underground Strength Manual HERE.

Maybe you want a safer training tool? Go with The Underground Sandbag HERE

3 Ab Workout Myths

Check out this article by Craig Ballantyne, CSCS, MS, and author of dozens of workouts in Men's Health Magazine...

Myth #1 - You Have to Do Hundreds of Crunches and Sit ups To Burn Fat and Get Flat Abs

If you rely on boring, back-breaking abdominal crunches and sit-ups to burn belly fat, you'll never lose the ugly belly fat covering your abs.

TIP: To work your abs hard, use total-body abdominal exercises instead, such as stability ball rollouts and stability ball jackknives.

Myth #2 - In Just Four Easy Payments of $29.99, You Can Buy a Miracle-Working Six Pack Ab Machine From a Late-Night informercial

Ha! I wish one of those abdominal exercise contraptions worked half as good as the so-called "experts" say, but infomercial gadgets don't burn belly fat or flatten your abs (they only burn your money and flatten your wallet!).

TIP: To get more fat burning results in less workout time, use fat burning interval training three times per week for 20 minutes.

Myth #3 - You Have to do Ab Workouts Everyday to Get Six Pack Abs

Not true! In fact, one of the secrets of top fat loss trainers is to drop boring, repetitive ab exercises and replace them with total-body abdominal exercises you only need to do for a few minutes three times per week.

TIP: Use resistance in your ab exercises, such as cable crunches, using a weight that allows you to do 10-15 reps per set, and train your abs only twice per week.

For more ab training workouts and tips from Craig, visit:

=> http://tinyurl.com/mvf7qw

Let me know your Turbulence Training Success Stories,

Arthur M.
http://tinyurl.com/mvf7qw

Sunday, July 26, 2009

Does high blood pressure wreck sexual-drive?

Anyone with a history of high blood pressure in their family knows what devastation it can wreak.  It carries with it a mishmash of health risks, many of them serious, like tripling the risk of dying from a heart attack, quadrupling the risk of dying from a stroke, doubling the risk of congestive heart failure and tripling the risk of developing kidney disease.

But if our very lives weren't enough for high blood pressure to be in the top five of our "Health Issues to Be Concerned About" lists, then how about the lives of our marriages and relationships?

High blood pressure has a significant impact on a couple's sexlife.  Sex is a crucial part of any relationship, and when a loving couple is not having it at least on a semi-regular basis, more often than not, the relationship sours faster than curdled milk.

The reason high blood pressure affects the average sexlife all boils down to blood flow. Due to the narrowing of the arteries that high blood pressure creates, it diminishes a man's ability to have an.erection -- never mind maintain one -- as there's less blood flowing to the penis.

To rectify this situation, the average guy heads to his doctor, reluctantly tells him or her about his issues "down there," and the doctor prescribes him with some form of hypertension med -- usually an alpha or beta-blocker.

Problem solved, right?  Not exactly.

While your blood pressure levels might lower incrementally, your sex drive will lower incrementally as well -- the very opposite of what you want to have happen.

This isn't some theory concocted by so-called natural health "whack jobs," mind you. Well-respected news organizations and medical information outlets -- like ABC News and the Mayo Clinic -- corroborate this.  In an ABC News webcast on Feb. 7 of last year, Dr. Domenic Sica, chairman for Clinical Pharmacology and Hypertension at the Virginia Commonwealth University Medical Center, said this:

"When you look at it, a number of the blood pressure medications we use are associated with the onset of male dysfunction.  Now, that can be a diuretic, a beta-blocker, or so-called peripheral alpha beta-blocker -- those are three drugs commonly linked to male dysfunction."

I'm not sure the link can be made any clearer; you name the hypertension drug, and it will adversely affect your sexlife.

Given this, if you'll pardon the cliche, how does one kill two birds with one stone?  How does one lower their blood pressure and improve their lovelife at the same time?  Or is that even possible?

Absolutely it's possible, and you can learn how to do it all-naturally.

Bestselling authors Frank Mangano and Jon Benson have developed an easy, all-natural way to lower your blood pressure and improve your sexlife at the same time.  They weren't sure this was possible, but after months of research and hordes of emails from people on how their system worked for them, they don't just think it's possible, they know it's possible!

Let me prove it to you.

Go here:

http://bit.ly/3Ttqn

I recommend you visit their website immediately for more information on the links between what's 'down there' and hypertension; and most important of all, how you can improve the health of your body and your relationship...all-naturally.

Sincerely,

Arthur M.

Sources:
health.yahoo.com/bloodpressure-complication/high-blood-pressure-and-sex-overcome-the-challenges/mayoclinic--13476B30-E7FF-0DBD-18FF920E1D5480C7.html
americanheart.org/presenter.jhtml?identifier=2129
abcnews.go.com/Health/HypertensionTreatment/story?id=5236683

When Can I Expect to Lose Weight by Working Out?

Yuri Elkaim, BPHE, CK, RHN

If you're like most people who want to lose weight, then I'm sure you've asked this question before, haven't you?   And it's a fair question that most people are working out to lose weight would like to know the answer to. However, is tough to tell when you can expect to see results from working out. After all, there are a number of factors that will determine the outcome. Let's have a look at each one as well as what you can do see faster results from your workouts.

WHEN CAN YOU EXPECT TO SEE "VISIBLE" WEIGHT LOSS RESULTS?

If you're a beginner to working out, the first 6 weeks of your training program are very important even though you may not see significant results. These first 6 weeks are known as the "neuromuscular adaptation phase" and are characterized by an increased in muscular co-ordination and improved strength without a significant physical transformation.

So, if you want to lose weight and you're not seeing immediate results, just remember that the first 6 weeks lay your foundation. After that, the weight will start to fall off, bearing in mind that you're working out and eating correctly.

With that in mind, it should be remembered that achieving your fitness or weight loss goal isn't about doing something for a few months and then stopping. No! Instead, it's about making exercise and healthy eating a part of your daily lifestyle. When you do so, you will see significant results. And they'll last!

HOW MUCH WEIGHT DO YOU WANT TO LOSE?

Do you want to lose weight? Great! How much? 10 lbs? 20 lbs?   You need to be specific, it needs to be measurable, and you need to fix a date to your goal.

The first thing you need to do is get very clear on your goal. Is it measurable? Do you want to lose weight fast or do you want to lose 15 lbs? The difference is subtle yet pivotal in your ability to achieve your goal.

So get clear. Know where you are and where you want to go.

WHAT DO YOUR WORKOUTS LOOK LIKE?

Whatever your goal, you need to be working out at least every other day. That means that you're working out 3-4 times per week (or more in some cases). The goal is to increase your lean body mass (ie. develop more lean muscle) so that you naturally raise your metabolism. As a result, your body will be burning more calories (and specifically fat calories) all throughout the day. Therefore, you will have a leaner body and more muscle. That's a good thing.

If you are working out once a week, then you're not going to achieve anything! It's that simple. I've worked with too many people who would only workout with me (once a week) and then do nothing on their own. The result - no results!

DIET IS CRITICAL

Diet is a big factor. If you want to lose weight, then you need to eat less calories than you are burning. It's that simple. If you eat 2000 calories per day, then you need to be burning more than that. Obviously, it's tough to tell how many calories you're burning in a given day but, in general, the more intense your workouts, the longer they last, and the more often you workout each week, the more calories you'll be burning.

Eating more raw fruits and vegetables will make a huge difference in helping you lose weight.

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!

Saturday, July 25, 2009

Are the rich more healthy?

Here is a special Health and Fitness Bulletin concerning fitness past the age of 40.

Enjoy...

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Special Bonus Report Available
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A reminder -- "Slow Poisoning", the eye-opening report by health journalist John Erb, is now available in the "Fit Over 40" members area.

Anyone who owns a copy of "Fit Over 40" now receives FIVE free bonus e-books/reports:

--- >  "The Menopause Solution" by Jill Langham;
--- >  "Why Grow Old" by Orison Swett Marden;
--- >  "Natural Ways To Increase Your Testosterone" by Men's Health Journalist Christian Finn
--- >  "The Bill Pearl Interview" by Rob Cooper

AND "The Slow Poisoning of Mankind" by John Erb. This incredible report is literally the report given to The World Health Organization on the toxic effects of one of the most common food additives in America.

If you own "Fit Over 40", just visit the homepage and login to the member's downloads.

If you do not own "Fit Over 40", get it here --

http://bit.ly/184UcB

You can also pick up Frank Mangano's e-book, "The Silent Killer Exposed", for a limited time.

------------------------------------------------------
Poverty And Obesity:  A New Study Finds
A Remarkable Connection
------------------------------------------------------

While the rich and the affluent still face many of the problems that come with the "king's lifestyle", a new pattern is emerging in the United States and, predictions state, Europe.

A new study shows that the trend of ill-health and obesity is shifting rapidly to the poor and less educated portions of the country.

The reason this is important to us all, other than a concern for our nation's health as a whole, is the economic strain this will place on our already burdened health care system.

By the year 2012, if this trend increases, the middle and upper classes will be looking at massive increases in taxes to fund proposed government plans to address the problem.

This is a problem that flat-out does NOT need to exist. Everyone who can afford food at 'all' can easily eat healthy and exercise.

Part of the confusion is due to the fact that the billion dollar fitness industry has created a myth -- that expensive food supplements and organic foods are mandatory for good health.

While I believe in both, neither are mandatory.

It's the TYPE of food, and the COMBINATION of the foods that make all the difference -- that, and moderate calories, exercise, and proper mental disposition.

This is covered in detail in the best-selling e-book, "Fit Over 40", by Jon Benson and Tom Venuto, CSCS.

Get it here --
http://bit.ly/184UcB

In regards to the study, Dr. Janet Collins of the Centers for Disease Control and Prevention had this to say --

"Populations are no longer equal in terms of experiencing health problems. Low-income populations tend to experience all the health problems we worry about at greater rates."

The five states with the highest obesity rates in the 2005 consensus include Mississippi, Alabama, West Virginia, Louisiana and Kentucky.

These same five states have higher rates of poverty than the national norm.

Meanwhile, the five states with the lowest obesity have less poverty. They are Colorado, Hawaii, Massachusetts, Rhode Island and Vermont.

Each of these states also have more college graduates and stronger education programs.

Education in health and fitness does not need to be expensive, and it certainly does not take a rocket scientist to figure it out.

However, many fitness professionals and nutrition 'gurus' lend that impression.

If you visit a gym today, especially in a larger city, you'll see a myriad of devices that, frankly, would give you a better workout if you tried to pick them up and move them out to the garbage dump.

It can be daunting and confusing for anyone! But, this doesn't have to be the case. In fact, as so many people report in "Fit Over 40", workouts can be done in your own home that will more than satisfy the needs of most people.

The same goes for nutrition. While a few people require "high-tech", expensive foods (for medical reasons usually), the vast majority of us can easily get the job done at the local grocery store.

The best way to inspire change is to create change in yourself. Start there, set the example, and the word will spread.

Anyone can be fit and healthy, and they can do it at ANY age, and at ANY income level above absolute poverty.

Yours in health,

Arthur M.

How To Explode Your Confidence Beyond Belief

If you are not one hundred percent satisfied with the current status of your life as it is right now in terms of anything including relationships, finances, career, parenting, etc. there is only one thing that you need to assess and that's your decision making process.

You see, our lives are shaped by our experiences and all experiences are the result of a decision.

If you decide to touch a burning stove, the result will be that you get burned. If you decide to jump in a pool of water, the result will be that you get wet.

Sometimes however, the result that we experience from a decision isn't so clearly visible prior to making that decision.

In other words, we think that by making a certain decision, we will achieve a certain result but somehow that result turns into something else. And that's when things get tricky.

And this is why if areas of your life aren't moving along as planned, you must assess your decision making process.

Decisions are driven by two things; the confidence in one's ability to achieve a certain result and more importantly, emotions. The reason why I say "more importantly" is because emotions ultimately guide every decision and will always override one's confidence.

For example, if you decide that it's time to lose weight or quit smoking, you can have all the confidence in the world in your ability to achieve those goals but if your emotions point you in the opposite direction, you will ultimately never achieve those goals.

Therefore, to truly enhance any areas of your life, you must work on both your confidence and your emotions.

Steve G. Jones is a clinical hypnotherapist who has been practicing hypnotherapy for over 20 years and has worked with the likes of just about anyone ranging from regular everyday folks to high profile celebrities.

In fact, pretty soon he will have his own television show called "The Celebrity Hypnotist."

Steve also has the largest collection of hypnosis recordings on the planet and is well respected in his field.

Some time ago, Steve realized that while he was helping improve various areas of people's lives using the power of hypnosis on a subconscious level, that working on someone's confidence was a must no matter what.

It's almost like a prerequisite for true transformation. The only problem was that people would have to fly to his Savannah office for the hypnosis session and pay a pretty penny to do so.

Steve decided to create a program that would equip any person with the ability to build confidence using hypnosis right in the privacy of their own homes, which would make it much more convenient and affordable.

And so he did just that. The only problem; it was missing something.

While Steve's program was in fact ultra effective at building confidence, it didn't focus on emotions on any level.

Knowing that the only true way to deal with one's emotions is through Emotional Freedom Technique or EFT for short, Steve knew he had to incorporate the principles of EFT into his program.

But Steve is an expert in hypnosis, not EFT.

So what did he do? He decided to enlist the the help of a man who is arguably the world's foremost EFT expert......Brad Yates.

While it certainly was no easy task (it took nearly a year), Steve finally did track Brad down and got him to join forces with him to create what is perhaps the most powerful formula for building confidence known to man.

Introducing Confidence Beyond Belief by Steve G. Jones, M.Ed. and Brad Yates.

To Your Success,
Arthur M.
http://tinyurl.com/l5lzv5

Friday, July 24, 2009

Trigger Point Therapy

By Steven Hefferon, PTA, CMT

Research by Drs. Janet Travell and David Simons, authors of "The Trigger Point Manual," has shown that trigger points are the primary cause of pain at least 75 percent of the time and are a factor in nearly every painful condition.

Trigger points, a type of muscle stiffness, are the result of tiny contraction knots that develop in muscle and tissue when an area of the body is injured or overworked. Trigger points are something traditional doctors ignore, but they could be the one thing that has been overlooked in your case for years, if not decades.

A hallmark of trigger points is something called "referred" pain. This means that trigger points typically send their pain to some other place in the body, which is why conventional treatments for pain so often fail. Many health care practitioners wrongly assume that the problem is located where the pain is and therefore fail to assess the body correctly to find the cause of your pain.

I'm going to give you some valuable information about trigger points that I hope will encourage you to consider the possibility that trigger points may be the missing link in your quest for relief.

What triggers a trigger point?

Trigger points can occur as a result of muscle trauma (from car accidents, falls, sports- and work-related injuries, etc.), muscle strain from repetitive movements at work or play, postural strain from standing or sitting improperly for long periods at the computer, emotional stress, anxiety, allergies, nutritional deficiencies, inflammation, and toxins in the environment. A single event can initiate a trigger point, and you can suffer the effects for the rest of your life if that trigger point is not addressed properly.

Why trigger points cause trouble

Your body's instinctive reaction to a harmful "event" is to protect itself. It does that by altering the way you move, sit, or stand, which puts abnormal stress on your muscles, tendons, ligaments, and joints. This produces strength and flexibility imbalances in your muscles, as well as postural dysfunctions throughout your body.

If that were not bad enough, your blood flow can become restricted and when that happens both your peripheral and central nervous systems will start to send out those "referred" pain signals, making assessment and treatment even trickier. That's why some experts believe that trigger points are the beginning stage of fibromyalgia. Can things get even worse? Keep reading.

Here's why you may be suffering

To better illustrate the process, here's an example of how one trigger point in one muscle can cause back pain, sciatica, or a herniated disc. The most common place for a trigger point is in the muscle of the lower back called the quadratus lumborum (QL), which is located just above your hips. Regardless of what kind of event sparks the trigger point, your QL will gradually become dysfunctional - that is, the QL will tighten and shorten. And as you limit its use, it will weaken.

As the QL becomes increasingly dysfunctional, it will alter the position of the pelvis. As the pelvis becomes dysfunctional, it will force the spine into an abnormal curvature that will put abnormal pressure on the disc. Over time, the disc will begin to bulge. This situation will get progressively worse, affecting your overall quality of life. Depression often follows. All of this from a single event that occurred in one moment in time.

How do you know if you have trigger points?

Everyone has trigger points; the question is degree. If you have lingering pain, tightness, or restriction of certain movements, it is a good bet that you are experiencing the effects of a trigger point. Trigger points may produce symptoms as diverse as dizziness, earaches, sinusitis, nausea, heartburn, false heart pain, heart arrhythmia, genital pain, and numbness in the hands and feet.

Trigger points can bring on headaches, neck and jaw pain, low back pain, sciatica, tennis elbow, and carpal tunnel syndrome - you name it. They are the source of joint pain in the shoulder, wrist, hip, knee, and ankle that is often mistaken for arthritis, tendonitis, bursitis, or ligament injury. If you think this is overkill, I suggest you read the book "Why We Hurt: A Complete Physical & Spiritual Guide to Healing Your Chronic Pain," by Dr. Greg Fors, in which he explains precisely why so many different conditions are rooted in trigger points.

Here are a few more symptoms you should know about: If you have restless leg syndrome, you have TPs; if your teeth hurt, you have TPs; if your workouts have plateaued, you have TPs; if you have painful menses or irritable bowel syndrome, you have TPs.

How does Trigger Point Therapy work?

Simply rubbing the surface of the skin with a massage lotion, a vibrating massager - or using heat - will not change the tissue of a single trigger point. What it needs is sufficient deep sustained pressure to the "knotted-up area." As you work the Trigger Point, your body will undergo soft tissue release, allowing for increased blood flow, a reduction in muscle spasm, and the break-up of scar tissue. It will also help remove any build-up of toxic metabolic waste.

Your body will also undergo a neurological release, reducing the pain signals to the brain and resetting your neuromuscular system to restore its proper function. In other words, everything will again work the way it should.

How long does it take to get relief?

The length of time it takes to release a trigger point depends on several factors, one of which is how long you have had your trigger point. Other factors include the number of trigger points you have, how effective your current treatment is, and how consistently you can administer or receive treatment.

Even if you are lucky enough to find a clinician who can properly assess your condition - let alone treat trigger points - it can be time-consuming and costly to pay someone to completely release all the primary, latent, and myofascial trigger points you may have in your body. You can try going to a massage therapist, but trigger points are very fickle; they need to be addressed daily using a technique that will apply the pinpoint pressure that is needed. Most likely it will be impractical to see a massage therapist frequently enough to get a trigger point to release.

An approach that makes sense

The basic idea is simple. First of all, a trigger point is only about the size of a mustard seed, which is one of the tiniest of all seeds. The idea is to put sustained pressure on the area for a set period of time on a regular basis. There are a number of techniques out there that you can employ to do this. The bottom line is that you need to take the initiative.

"There is no substitute for learning to control your own musculoskeletal pain," says Dr. Simons. "Treating myofascial trigger points yourself addresses the source of that kind of common pain and is not just a way of temporarily relieving it." In other words, you can fix your own trigger points better than anyone else - once and for all. Dr. Simons has it exactly right: You must educate yourself about your condition and then apply what you've learned. This runs counter to today's conventional wisdom, which says that whenever we have a health issue, we should find someone to take care of the problem for us.

What I'm saying here is that you need to take responsibility for managing your own care. From time to time, of course, you may find you need help from medical professionals. But even so, the more you know, the better care you're going to receive. This is naturally going to require some time and effort on your part, but the payoff will be faster with far better results.

You can get lasting pain relief once you learn how to self treat trigger points. For more FREE articles and videos be sure to visit http://bit.ly/bsmew

Wednesday, July 22, 2009

"Burn The Fat" Fitness Motivation

Did you hear about last week's "Burn The Fat" Fitness Motivation event?  Everyone was talking about it because fat loss expert Tom Venuto has some interesting theories about the REAL underlying issue for the obesity problem and the real reasons that are STILL preventing people from getting in shape...

He says if you're not in shape, the reason could be in your head!

Sounds weird at first, but it makes sense when you analyze it.

Who doesn't know they should eat more fruits and veggies, get lean protein every day and burn more calories than they eat?

Heck, everyone knows that. The trouble is, most people can't get motivated enough to do it. Either that, or they diligently try, but negative programming lodged in their subconscious mind leads to self-sabotaging behavior (like eating the WHOLE container of Ice Cream!)

The truth is, the best nutrition or training program in the world won't help you if you don't have the mental strength to follow it.

As Tom says, "will power gets you started, but only habit keeps you going."

What separates the "wishful" dreamers from the successful achievers is the simple practice of taking daily ACTION on your goals. And what most people don't realize is that daily, consistent action is produced from unconscious behavior programming... also known as HABITS!

Tom Venuto is not just a fat loss expert, bodybuilder and former trainer with 20+ years experience in the business, he is also an expert in fitness motivation and personal
change psychology.

He has now developed a solution for anyone who has ever had problems which are actually related to the mind and motivation side of the fitness and fat loss equation:

Take a look at this checklist and see how many of these nutrition and training scenarios apply to you...

The more of these you check off, the more you will be interested in this information:

* You're good all day long, but you cave in to night time munchies

* You're good all week, but on the weekends, your eating falls apart

* You have a weakness to one (or more) stress or comfort foods and you just can't seem to say no (aka, emotional eating)

* When you travel, it just seems impossible to stay on your diet or your workout schedule

* You've yo-yo'd in the past -- you lost some wt. but then you either binged all at once, or slowly gained it back

* You have a problem being consistent with your workouts (you skip workouts a lot)

* You just cant seem to get motivated at all - you don't "feel" like working out.

How did you do? My guess is that you were checking away and you want to know more about the Tom's solutions for these motivation-related problems

There's only one bit of bad news: Tom's public offer for his new "operation motivation" program ended last week. 

His new goal achievement ebook and fitness motivation bonuses were pulled off the market until he sets up the websites where each will be sold separately.

The good news is, I know Tom personally, so with a little bit of arm-twisting, I got approval to give my subscribers a private invitation-only offer to extend the deadline on
getting his new motivation e-book package.

The best part is, it's fr-ee. (seriously).

You see, this package of ebooks and bonus reports is not for sale anywhere yet. The ONLY WAY you can get it, is by purchasing a copy of Tom's classic best selling ebook, Burn The Fat, Feed The Muscle.

When you get Tom's Burn The Fat ebook, you get the entire 7-part "operation motivation" package along with it, as a bonus.

To see what's included in the "Operation Motivation" package read on, or just jump to Tom's Private web page at:

http://bit.ly/xoxu9

Here's what's included in this "how to get motivated" package deal:

OPERATION MOTIVATION is a set of short lessons in ebook and special report format, that explain all the psychological skills (the stuff that goes on in your head), that you need to learn in order to make permanent changes to your habits and your lifestyle.

The flagship part of the program is Tom's new ebook, called "The Science of Goal Achievement: 10 Secrets of Subconscious mind power and 7 secrets of scientific goal setting."

This new e-book teaches the most important skill necessary for motivating yourself and making lifestyle changes.

It's different than any book ever written on the subject because it approaches motivation and goal-achieving from a scientific perspective and even explains how neuroscientists have proven that these principles work (it's not "psycho babble!")

Also in the OPERATION MOTIVATION package are the Following supporting ebooks and special reports (7 courses in all):

* MOTIVATIONAL PROPULSION SYSTEMS: How to program your mind to automatically and habitually exercise your body (If this doesn't light a FIRE under your butt, nothing will).

* THE NEW VISUALIZATION BREAKTHROUGH: Take advantage of the mind-body connection with the techniques sports psychologists have been teaching for decades, along with 1 new twist.

* SUCCESS SEMANTICS:  The psychological explanation for how Words can enhance or destroy your health and how to turn failure talk into success talk.

* THE GOAL ACHIEVER'S SECRET WEAPON: How a cheap little "tool" can install positive success programming into your mind.

* END EMOTIONAL EATING: Eating to cope with stress, depression or other feelings, or eating for the wrong reasons can totally undermine the best nutrition plan. Learn the 5-step formula to stop it once and for all.

* SELF IMAGE SECRETS: How the hidden image you hold of yourself in your mind is the prime reason for diet sabotage (and the same reason that 90% of lottery winners blow their winnings).

Maybe you're an emotional eater, maybe you have trouble getting started on a workout program, maybe you've started a dozen diets before and could never stick with any of them.

Regardless of your personal challenges, there's something in this package for everyone, as each person struggles with unique issues in his or her journey to get in shape and make the lifestyle changes last.

Until this Friday at midnight, you can get a copy of the OPERATION MOTIVATION package (in PDF instant download format) f-r-e-e when you purchase the Burn The Fat, Feed The Muscle e-book from this web page:

=====> http://bit.ly/xoxu9

Burn The Fat, Feed The Muscle is the "bible of fat loss" for tens of thousands of men and women in over 143 countries worldwide and if you don't have a copy yet, then this is a better opportunity than ever because you now get the MOTIVATION packages a bonus along with the Burn The Fat program.

The link below will take you to the invitation-only webpage where you can order or get the rest of the details. Please do not share this link with anyone - it's a private page for your eyes only:
=====>
http://bit.ly/xoxu9

To your success,

Arthur M.

PS Remember - the extra ebooks and special reports come along with the Burn The fat program as bonus GIFTS, but not for long, so you do need to respond quickly. After the deadline, the only way to get these new ebooks and reports will be to purchase them individually, or become a member of Tom's private Inner Circle website. The FINAL deadline is this Friday at Midnight PST.

If your hand and wrist hurt, it could BE something more Dangerous...

Below is an article by Geoffrey Hunt, the founder of Carpal Tunnel Tips. I thought this article was important to share with you because the hard truth and reality of the matter is that most carpal tunnel sufferers don't realize or get the fact that they will suffer from this stubborn repetitive stress injury for the rest of their lives, unless they are armed with the RIGHT information and to steer clear of all the mis-information out there, especially on the internet!

Carpal tunnel syndrome symptoms can develop gradually over time. The first sign to watch out for is just a slight or dull ache in your wrist or hand. 

You need to be aware of changes in sensation, such as burning or tingling in the palm of the hand and the fingers, especially the thumb, index, middle, and one-half of the ring finger. 

Carpal tunnel sufferers frequently report tingling at night, but as the carpal tunnel symptoms worsen, you may experience tingling during the day. As the symptoms progress, the tingling and burning may eventually result in total numbness. 

Now, don't get confused if are experiencing tingling or numbness in your pinky or little finger. People who suffer from Carpal tunnel syndrome do not suffer with this symptom.

Carpal tunnel sufferers also experience pain as a symptom. You may first notice this at night when you are sleeping. Your wrist may be in a flexed position, this is not normal! 

You may feel the need to shake out your hand or wrist to get some temporary relief. As your day goes on, the pain may increase in intensity and severity. 

Your symptoms may be magnified by performing simple, everyday tasks such as holding your phone, reading, or driving.

If you allow your carpal tunnel syndrome to go untreated, your symptoms will become more frequent and debilitating, to the point where it impacts your daily life. Again, if left untreated, you may start to experience pain in your arm.

Other signs and symptoms of carpal tunnel syndrome may include:

* Fumbling and clumsiness, dropping things frequently.
* Fingers feeling useless and swollen (even though little or no swelling is apparent)
* Decreased grip strength, making it difficult to form a fist, grasp small objects, or perform other manual tasks
* Difficulty telling the difference between hot and cold by touch.
* In severe carpal tunnel syndrome cases, the muscles at the base of the thumb will waste away.

So there you have it...the top signs and symptoms of carpal tunnel syndrome. If you are experiencing any or all of these symptoms, don't panic... 

I spent over a 3 years researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as hundreds of my fitness clients who suffered from this nagging injury to isolate a simple program to see what works to really get rid of carpal tunnel syndrome and wrist/hand pain for good so it never comes back! 

The entire system... all of the step-by-step strategies, as well as training sequences, specific targeted exercises, clear pics and diagrams, plus instructional videos and more have all been compiled in my Carpal Tunnel Secrets Unleashed Program.

If you follow the guidelines and easy-to-follow program, you WILL completely eliminate your carpal tunnel that has been plaguing you for weeks, months or even years. This is not guesswork... it is a proven system that works time and time again for all hand/wrist pain sufferers on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple. 

If you are sick of standing on the side lines, given up on your favorite hobbies or simply just want to get rid of this stubborn injury for good, here's your chance... 

Don't waste another day allowing this nasty condition to prevent you from living an active healthy lifestyle. 

Get the solution to rid yourself for life of this nagging injury, here's how... 

http://e2298ftpo3zwdp25cizd-lsbxh.hop.clickbank.net

To Your Health,
Geoffrey Hunt
Founder Carpal Tunnel Tips

Tuesday, July 21, 2009

Metabolism and Weight Loss - What You Need to Know

Yuri Elkaim, BPHE, CK, RHN

Your metabolism is important in the weight loss equation because it represents 60-75% of your total caloric expenditure each and every day. Metabolism is proportional to your fat-free mass (ie. muscle), and after age 20 it decreases by about 2-3% per decade. In general, women tend to have a lower metabolism due to lower fat-free mass.

Your resting metabolism is the rate of energy expenditure that your body goes through at rest. It is the number of calories your body needs to survive if all you did was lie in bed.

For each 1% increase in body fatness, your metabolism decreases about 0.01 calories/minute. Thus, simply by having more fat on your body decreases your basal metabolic rate. Conversely, doing things that will burn fat and promote muscle development will increase your metabolism.

While this change may seem like no big deal, it is! This small difference can become much more meaningful if you progressively pack on weight. For example, a 5% increase in body fat at the same body weight results in a difference of 0.05 calories/minute, which is equal to 72 calories/day.

Since 3500 calories equals 1 lb of fat, in our example, it would take 48 days to add on one extra pound of fat (everything being equal). That might not seem like much but over the course of 1 year that would be an extra 7 lbs of fat just because of an initial 5% body fat difference. But it would actually be more than 7 lbs since your body fat would increase as you continued to pack on the weight.

METABOLISM IS ALSO INFLUENCED BY…

Fat-free mass is not the only factor influencing your metabolism. Since the early 1900s researchers have shown that prolonged dieting is associated with a significant decrease in metabolic rate (as much as 20% in some cases). For example, the famous Minnesota Starvation Experiment where caloric intake was restricted by 25% over the course of 24-weeks revealed that, per kg of bodyweight, metabolic rate is reduced on a semi-starved diet. The researchers also showed that T3 (one of the thyroid hormones) and sympathetic nervous system activity decreased as well.

The latter two findings are rather significant considering that thyroid is the master gland regulating your body's metabolism. A decrease in its function makes it more difficult to lose weight. I have seen this in practice having worked with hundreds of men and women who suffer from an underactive thyroid who at the same time, have had a very tough time losing weight.

The sympathetic nervous system plays a pivotal role in the body's ability to mobilize and burn fat. Since it stimulates the release of adrenaline from the adrenal glands, a hormone that breaks down fat, any interruption to its functioning will also impair fat burning.

What these “starvation” studies reveal is that during prolonged periods of low caloric intake, the energy production of the tissues decreases in an attempt to adapt to the lower caloric intake and reduce the rate of weight loss. It's simply a survival mechanism. Obviously, this is an appropriate adaptation in periods of starvation, but it is counterproductive if your goal is to lose weight fast and for good.

IS YOUR METABOLISM DOOMED?

Your metabolism is also responsive to periods of over-feeding. In one dieting experiment, when the subjects were allowed a day of "free eating", their metabolism was elevated on the following day. Further, in long-term (14-20 days) overfeeding to cause obesity, increases in metabolic rate have been recorded.

This would seem counter-intuitive. After all, if your metabolic rate increases wouldn't it help you lose weight? In most cases, yes, but not if eating to a point of creating a dramatic positive energy balance.

In essence, during the dynamic phase of weight gain (going from a lower to higher weight), more calories are required per kg of body to maintain the weight gain than maintain normal body weight. This is obvious and it's also one of the reasons why you may feel hungrier when you are more active.

DOES EXERCISE IMPROVE METABOLISM?

Studies have shown that trained individuals have a higher metabolic rate than untrained individuals - but only when they did high intensity workouts and consumed sufficient calories to maintain energy balance. This suggests that the higher metabolic rate in trained individuals is not due to chronic adaptations associated with training, but more to do with the acute energy flux associated with the most recent workouts and dietary choices.

There is no doubt that your metabolic rate is elevated following exercise. The questions relate to how much and how long it is elevated, and to what extent it contributes to total daily energy expenditure.

It may be said, in the long run, daily exercise is needed to maintain an elevated metabolism. However, it should be remembered that what you do today will potentially have a greater “short term” impact on your metabolism than your combined workout efforts over the past few years. Just another reason why working out at least every other day is imperative for maintaining an elevated metabolism and helping you lose weight and stay lean!

References:

Benedict, F. et al. (1919). Human Vitality and Efficiency Under Prolonged Restricted Diet. Washington, DC. The Carnegie Institute of Washington.

Keys, A. et al. (1950). The Biology of Human Starvation. Volume 1. Minneapolis: The University of Minnesota Press.

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!

Monday, July 20, 2009

Fitness and Nutrition Information Overload And Contradictions

Fitness and Nutrition Information Overload And Contradictions - Learn What's Good, What's Bad And How You Can Tell The Difference!

By Nick Nilsson

There is SO much information about health and fitness floating around these days, how do you know what's good and what's a load of garbage? And it's especially
confusing when two sources say two different things! Learn how to figure out for yourself who to believe and who to kick to the curb.

So here's the bottom line question...when it comes to fitness, who do you believe?

Well, believe me (no pun intended!) when I say this...you CAN make good, educated decisions when it comes to what works and what doesn't in fitness, even if you don't have "insider" knowledge about every single product, author or training technique you come across.

My main goal here is to give you some solid decision-making ideas to help you steer yourself in the right direction.

My OTHER goal here is to help you avoid the "paralysis by analysis" that often plagues those who aren't sure where to start or who to believe...they end up doing nothing at all, which is NOT the best way to accomplish something!

1. The TRUST Factor...

The first method of determining what's good and what's bad is finding a person/coach/trainer you trust...somebody who walks the walk, who has spent time "in the trenches" and who really cares about what they're doing. Somebody whose recommendations you know are based on knowledge and experience.

Here's the thing...some of the most knowledgeable people around when it comes to training don't have any "real" qualifications at all! Their knowledge is based on their own reading and their own gym hours. Yet this can also be a very dangerous thing.

Those "real" qualifications do serve a purpose. Ideally, you want to find somebody who's got a good base of knowledge in the theoretical and plenty of practical experience in the gym...somebody who is not afraid to acknowledge the validity of other people's theories and practices. For me, this is a HUGE determination of who to trust...any coach who thinks that only THEIR way is effective is an idiot. Just like there are many good ways to get from point A to point B in a city, there are plenty of ways to accomplish fat loss and muscle growth.

Some ways are better than others, naturally, but many ideas have merit.

2. Consider the Source And What They Have To Gain Or Lose

When you read a muscle magazine and come across a 4-page "informational" report, it's pretty easy to figure out what the company has to gain by putting forward this information. You know it's going to be slanted in favor of their product because they want you to buy it. As good as the information they present might LOOK, you have to take it with a grain of salt because they have a lot to gain by your accepting the information.

Here's the problem...even very good studies quoted in these ad reports can be very loosely interpreted to "prove" the product works. They know that chances are good you're not going to be looking up and actually reading these studies.

3. What Do You Do When 2 People You Trust Say 2 Different Things?

That makes things a bit trickier and that's when you need to educate yourself, think things through and sometimes even take BOTH people's advice and test it for yourself. I'll explain...

For example, if one person says "long-duration cardio is the best way to lose fat" and the other person says "interval training is the best way to lose fat", and you trust both people, what you'll need to do is see what works best for YOU.

Neither method of cardio training is necessarily wrong - both methods have their pros and cons and both can be more appropriate in certain situations. If both people put forward good arguments, you need to test it on yourself if you want to really find out what works best for you. Do 3 weeks of long-duration cardio then gauge your results then do 3 weeks of intervals and gauge your results.

Honestly, this isn't perfect either but it'll give you a good idea of what works for you and what doesn't.

And if you don't want to test both opinions, then read MORE opinions to see if somebody else puts forward a better explanation.

Let me put it this way...I know for a FACT that not everybody reading this article will agree 100% with every bit of training information I put forward. That's totally fine with me! In fact, I prefer it that way because it means I'm pushing the envelope.

It then comes down to how you feel about the reasoning behind the techniques and your willingness to give the techniques a fair try. It's the same thing when you have 2 trainers who disagree - heck, they may BOTH be wrong!

4. The Gut Check

Ever heard the phrase "if it sounds too good to be true, it probably is?" If some diet program makes insane claims, they'd better have proof to back it up. Lose 10 lbs in your first week? It's possible...if that 10 lbs is mostly water.

At the same time, don't be fooled by people who claim that fast results AREN'T possible. Because I can tell you from experience, you CAN see quick results IF you've got the right training and nutritional program. Many people want you to believe you have settle for less because THEY have settled for less and don't know how to get more.

There's a happy medium in that respect...don't be afraid to try for big results but temper your expectations because there's a reason those ads all have to have small print that says "results aren't typical."

5. Doing SOMETHING is Always Better Than Doing NOTHING

If you're sitting on the couch, eating potato chips and watching 8 hours of TV a day because two different coaches said two different things about training and you don't know who to believe, I can promise you that the answer won't come to you on reruns of the Cosby Show.

Likewise, the person who has all the theoretical training knowledge in the world but who doesn't put any of it into practice is NOT better off than the person who knows hardly anything about training but who goes for a walk every day and tries to eat more fruits and vegetables.

So even if you're getting conflicting advice, use your best judgement and DO something. If it's not working after a few weeks, you can change. There's no contract to sign.

6. How Do You Tell When Information is BAD?

There will be times when information is just plain bad. That's when you go to your resources...ask people you trust (I'm happy to help you with questions you have about training info), post a note on a forum that has good people on it, do some research online.

If something doesn't smell right about the information, definitely do a little research before trying it out.

CONCLUSION:

The bottom line with all these tips is that contradictions in training information are a fact of life...they'll always be very knowledgeable, well-educated people who disagree completely about different aspects of fitness.

But don't let contradictions stop you from moving forward and forming a plan of action...chances are, these contradictions won't matter a hill of beans in terms of your overall results.

Long-duration cardio or intervals? I prefer intervals but it's not wrong to do long-duration cardio if it works better for YOU (just ask my wife!).

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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 18 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "Muscle Explosion - 28 Days to Maximum Mass", "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at http://fitness-ebooks.rxsportz.com. He can be contacted at betteru@fitstep.com.