Monday, October 31, 2011

Dr. Jennifer Ashton debunks 4 back pain myths

I recently came across a rare example of the main stream media actually putting out some good information.

Dr. Jennifer Ashton debunks 4 big myths that surround back pain.

Watch the short video here <== Click Here

She did however miss one crucial element and you'll see my friend Jesse Cannone address it in his recent blog post:

The 1 crucial element that the Dr. missed <== Click Here

To your pain free life,

3 Reasons Raw Food Diets Suck

I'll be honest with you...

I'm not really a fan of most raw food diets and in this email I want to tell you 3 reasons why.

Don't get me wrong, the health benefits of eating raw (the proper way) are overwhelming but only if you are able to make eating more raw foods a sustainable part of your life.

And that leads me to the first reason...

Most raw food recipes take forever to make!

Nothing will sabotage your efforts of adding healthier foods into your life more than if you're required to spend hours in the kitchen preparing them.

We all have time constraints (family, work, school, etc...) and unless you absolutely LOVE being in the kitchen, then most raw food recipes can be downright frustrating.

I remember when my raw journey began several years ago. I was blown away by all the gourmet recipes. I was pumped and eager to try them all out. We even got a dehydrator.

But nowadays, my dehydrator has seen less action than an one-legged soccer player. It sits in our basement crawl space collecting dust.

That's not what I call sustainability.

The second reason I'm not a fan of most "gourmet" raw food diets is that they revolve heavily around the use of dehydration.

There are 2 main issues with this.

First, dehydrating foods removes the water from them. And that's crazy because high water content is one of the biggest benefits of eating more raw foods.

When foods have been stripped of their water, your body is forced to use more of its own to digest and assimilate them. This wears down on your energy reserves as well, leaving you feeling more fatigued.

Second, dehydrator-based recipes are inherently very dependent on nuts and seeds.

Now, there's nothing wrong with a handful of nuts and seeds throughout the day but when you get into several CUPS worth, that's where I start questioning the health properties of such recipes.

Most nuts and seeds (other than walnuts) are high in omega 6 fatty acids, and that's not a good thing. Omega-6s create inflammation in your body and, in fact, the western diet is overly abundant in these types of fats.

Instead, we should be focusing on eating more omega-3s because of their amazing anti-inflammatory and "lubrication" properties inside the body.

But unfortunately, most dehydrator-based recipes (like crusts, crackers, and breads) are usually higher in omega-6 nuts and seeds, rather than walnuts.

The other problem with eating lots of nuts and seeds is that they contain a lot of calories. Therefore, if you're looking to lose weight, you'll have a tougher time.

I've also personally found that I feel more lethargic after eating dehydrator-based meals and that's probably because it's more difficult for me to digest them.

So those are 3 reasons that I have a beef with most raw food diets out there.

You see, eating more raw foods should really consist of eating FRESH fo ods. That essentially means eating more fruits and veggies in their natural state.

It doesn't have to be complicated. It doesn't have to take all day and it doesn't have to be boring.

And because I found nothing SIMPLE in my own search of eating healthier through raw foods, I decided to create my own program - Eating for Energy.

===> Check it out here <=== 

It's not a fanatical approach to raw foods, nor will it require hours of food prep on your part.

Instead, I show you how to incorporate more raw foods into your diet. The 120 recipes in Eating for Energy take less than 10 minutes and they taste even better than a lot of those complicated "gourmet" meals.

Give it a shot for yourself and you'll see what I mean. You'll also experience the overwhelming healing power of natural foods. You'll be pleasantly surprised by the number of health problems that have been overcome (by our clients) after applying the principles in Eating for Energy.

But don't take my word for it....

Here are 2 recent success stories from people just like you...

"I love how easy to read Eating for Energy is, I refer to it at least twice a day for the delicious recipes and I pass on the knowledge from it to everyone I talk to. My three year old daughter even has a favorite; the watermelon soup of course!!

Making the change to eating raw food has made me feel better and take more pride into how I care for my body, I was always a health and exercise nut but I just didn't know about all the ways I could eat raw food and make it practical with my schedule and everything else going on.

I have actually done better with making the meals in the book because they do not take up much time at all!! With tons of benefits and easy tips
anyone who is serious about their health and living the best life they can should read Eating for Energy immediately!! Thanks Yuri!! Good luck to everyone on their path to wellness keep it up!! "

- Joanne

"Thank you! Eating for Energy has been an inspiration for me.

I have recently been diagnosed with Hashimotos' Disease (underactive thyroid) and have battling obesity for several years. With your program I
have now started to lose weight easily and effortlessly, just when I thought all hope was gone. I have been using your secrets for three weeks now and have lost ten kilos. This is a BIG result. Yuri, you're Awesome!!

- Jan Landwehr

==> Click here to learn more <===

Eat alive and you will thrive.

Your friend and coach,


P.S. How you heal anything is how you heal everything. It really doesn't matter what ails you. Whether you want to lose weight, have more energy, or prevent disease - the nutritional approach will always be the same. Unfortunately, the "diet industry" doesn't want you to believe that.

But I do. And you'll discover exactly how to transform your health forever in Eating for Energy.

==> Click here to live your best life ever!

Sunday, October 30, 2011

The best-kept secrets in female bodybuilding

If your goal is to have a fit and feminine, lean and muscular body then you need to read this.

You may not have a goal of getting on stage and competing, but have you ever wondered how those ladies get in such astronomical condition? Sure, many may say genetics or drugs, but very few people understand the finer details of female bodybuilding.

Of course you may say you know how to build muscle or you know how to lose fat, but do you know the art of mastering muscle building without packing on hoards of body fat?

Are you aware that there is a system to obtain lean feminine muscle without having to go though a “bulking-cycle?” Why should you have to get fat before you get fit? You don’t have to.

Click this link to check it out now or keep reading to learn more!

Karen Sessions (MsFit) released the female bodybuilding secrets I am talking about.

Karen is a multi-certified fitness instructor and success coach, and has been bodybuilding for 19 years! She has broken down every aspect of bodybuilding to create a working system of building beautiful muscle naturally.

If you think Karen is just genetically gifted, think again. Karen began her female bodybuilding journey anorexic and underweight. She used weight training for therapy and recovery and the rest is history. There is no doubt in my mind that she has truly mastered the art of female bodybuilding, and now she is sharing her 19 years of experience, research, trial and error with you.

Iron Dolls has helped men and women meet their fitness goals naturally through nutrition and exercise.

How is this simple approach so successful?

Karen admits she implements various tactics to literally make the body build muscle, and in some cases lose fat, at the same time.

The Iron Doll’s muscle-building system is custom designed to manipulate your natural hormones and take advantage of the 4 windows of opportunity to capitalize on muscle growth. Stack these two dynamite tactics with Iron Dolls explosive training system and you have a recipe for extreme muscle growth like you’ve never seen!

Iron Dolls all-natural female bodybuilding system is clearly outlined in full detail in Iron Dolls – Female Bodybuilding Secrets REVEALED!

Whether you are a beginner or an advanced lifter, or even a guy, this powerful training system is guaranteed to assist you in meeting your muscle building goals.

What you get in YOUR Iron Dolls package:

  • Iron Dolls – Female Bodybuilding Secrets REVEALED (value $39.95)
  • Iron Dolls Training System (value $29.95)
  • 6 FREE Bonus Reports (value $120.00)
  • FREE 30 day membership to Nick Nilsson’s Power Training Secrets (value $29.95)
  • Fat Loss & Muscle Gain Recipes by Will Brink (value $29.95)
  • The Creatine Report by Will Brink (value $29.95)
  • Posture & Core Conditioning by David Grisaffi (value $29.95)

Click this link to get the inside scoop!

That’s a total value of $279.75 and you get it ALL for just a one time payment of $39.95!!!

Don’t Miss Out! Get YOUR copy of the BEST female bodybuilding information now before you miss out on the great deal!


Saturday, October 29, 2011

This many people can't be wrong!

If you want to feel healthier and more energetic, and perhaps want to lose weight, then you must read this!

We've been talking about the best ways to energize your body and lose weight through natural raw foods.

And I've also recommended what I feel is the best program on the subject - Eating for Energy.

It is written by Yuri Elkaim - a former pro athlete who is also a holistic nutritionist and considered as one of North America’s leading authorities on raw food nutrition, fitness, and wellness.

Yuri has an incredible ability to cut through all the nonsense and hype that surrounds eating healthy, losing weight, and having more energy. Not only do I trust what he says, I know that he practices what he preaches.

Plus, he has helped over 47,000 people with these very teachings about natural nutrition.

Do you want to be next?

==> Click here to find out how <==

Do you want to learn how to lose weight and improve your health from someone who is the image of what he writes about (and who has coached thousands of others to do same), or from someone who just read about the subject?

Sorry, but experience wins out. I will always want to hear from the person who's actually done what I'm trying to do.

If you're trying to lose weight and want to live a life of health and vitality, then you MUST check his program!

I don't endorse many products mainly because they are mostly hype and don't live up to expectation. Yuri's new book called "Eating for Energy", is an exception! This material is excellent and a MUST READ for anyone trying to lose fat and improve their health.

==> Learn more about Eating for Energy here <==

Now, I know many of you are saying, "Oh no, not another fad program". To be totally honest, I thought the same thing. Rest assured, this is not the case. It is not a fad diet, or gimmick.

It’s 360 pages of solid, time tested healthy eating information based on what nature (and science) has proven to be most important for the human body over the last several thousand years. He starts from square one and teaches you everything you need to know.

Doesn't matter if you are a beginner or an advanced health enthusiast. You WILL learn something from this program.

Just read what some very high profile readers have said about Eating for Energy:

"In a world filled with dubious diet books, Eating for Energy identifies the proven steps that will lead to abundant health, a fit body, and radiant energy.

I can't think of a better book on healthy eating to help you get from where you are to where you want to be. It is easy, understandable, inspiring, and applicable. It's the best tool to come along in years."

- Raymond Aaron
New York Times Top Ten Best Selling Author Chicken Soup for the Parent’s Soul

"Yuri’s e-book sheds light on dietary choices in a comprehensive, yet simplistic approach. Everyone can benefit from his knowledge and insight into healthy eating. I highly recommend reading this book.”

- Dr. Danny Grossi, BSc., MSc., MD
Clinic Director
Toronto Regional Pain Management Centre

Here's what the author, Yuri Elkaim, had to say about how his own program changed his life:

"Growing up, I suffered from terrible allergies, asthma, recurring stomach problems, and frequent colds.

In my last year of high school I lost all my hair to an auto-immune condition known as Alopecia and also experienced constant fatigue.

I remember coming home from school and more often than not needing to take a nap. It was absolutely ridiculous! But when I look back to what I was eating back then, and even when I played professional soccer, it doesn't surprise me that

I experienced so much fatigue and ill-health! To give you an example, I was a huge addict of breads, cereals, sweets, milk, and cheese. These foods (and others) sent my body's immune system into overdrive until it turned against itself - ultimately leading to the Alopecia I later developed.

However, over the last several years, having learned, tried, and applied the principles you'll learn about in Eating for Energy I've even gotten rid of a lifetime of eczema, regrown my hair from Alopecia (although I now like to keep my head shaved), and virtually eradicated my lifelong battle with asthma. The possibilities are endless!

I improved my soccer and exercise performance dramatically, I am now fully energized on only 4-6 hours of sleep per night, and I haven't been sick in...I actually can't even remember the last time I was sick!

I've helped countless other people get rid of their lifelong health issues and I know I can do the same for you. The secrets will be revealed to you in this program!”

==> Learn more about Eating for Energy here <==

I believe that this information can help you to learn how to create the body you've always wanted and enjoy health beyond your wildest dreams at the same time.

I sincerely hope that you check it out. You will be amazed.

To your health,

4 Myths on Women and Weight Training

By Karen Sessions NSCA-CPT

Guys...your wife is watching your biceps getting bigger! Is she jealous? Does she want to start “bodybuilding” but is afraid of getting TOO big? She’s secretly wants that finely chiseled body, too!

Here’s how she can build muscle for a lean, sexy physique without the fear of embarrassing you with bigger arms as you walk down the beach...

There are a lot of myths around women and bodybuilding and they just don’t seem to die. I’d like to share with you an article that sheds light on women and weight training that will pave the path for your wife or girlfriend to adopt the bodybuilding lifestyle with you.

That’s right. We’re going to bust the women and weight training myths right NOW!

Who better to do that than a woman who weight trains and understands your wife’s fears regarding women and weights?


Women and Weight Training Myth #1 – Weight training will make woman huge and manly.

BUSTED - Like most people, when you think of women and weight training you automatically relate that image to the professional female bodybuilder strutting her oiled-up mammoth physique across stage and striking a pose.

What’s NOT mentioned is that 99.9% of the professional female bodybuilders supplement with steroids to develop superhuman muscles.

By the law of nature, women do not produce near the amount of muscle building hormone, testosterone, necessary to build huge swollen, vein-popping muscles. A woman is just not capable of building that type of massive muscle simply by lifting weights.

Bottom line: Weight training will NOT make a woman big and overly muscular.


Women and Weight Training Myth #2 – Women who weight train will lose their breast size.

BUSTED – (pardon the pun) Breast tissue is made up of primarily fat tissue. A loss of body fat will results in smaller breast size.

Weight training develops muscle tissue. Adding strength training will develop the underlying chest muscle on a woman and can add more shape to her upper body, creating those eye-pleasing and sexy curves. In addition, a good chest training program will add stunning high cleavage for that perfect fit in a dress or bikini.

To put it bluntly, the only way for a woman to lose her breast size is if she loses a lot of body fat.


Women and Weight Training Myth #3 – A woman’s muscle will turn into fat if she stops weight training.

BUSTED – There is an astronomical amount of women who won’t weight train for fear their muscle will somehow magically turn into fat if they stop weight training.

Again, muscle and fat are two completely different tissues responsible for their own functions. Muscle is metabolically active (calorie burning) and fat is metabolically inactive (fat storing).

Muscle CANNOT Ever, In Any Case, turn into fat any more than fat can turn into muscle. One can only build or lose muscle OR gain or lose fat. The two separate tissues are not interchangeable.


Women and Weight Training Myth #4 – Muscle weighs more than fat.

BUSTED – It’s no wonder women believe this ridicules statement. Dr. Phil has been known to say it in his highly publicized weight-loss book.

It’s a fact that a pound of muscle and a pound of fat weigh the same, a pound. What most women don’t realize is that a pound of muscle is denser and takes up less space than a pound of fat.

Therefore, having more developed muscle on the female frame with less body fat will make her leaner, tighter, and give off that “toned” look they are after.

Bottom line: Adding natural muscle mass through weight training accentuates a lady’s femininity.


Endless Benefits for Women Who Weight Train:

Has training partner by default
Improves stamina
Improves sex life
Lifts and shapes the booty
Relieves depression
Builds a shapely physique
Improves posture
Controls weight
Builds positive self-image
Creates a positive attitude
Builds character
Boosts immune system
Clears the mind
Creates more energy
Benefits other sports
Raises resting metabolic rate
Slows the aging process
Decreases chance of injury
Builds a stronger heart
Creates anti-aging effect
Improves digestion
Relieves chronic pain
Builds stronger bones
Improves circulation
Improves flexibility
Lowers LDL (bad)
Increases HDL (good)
Lowers hypertension
Lowers risk for cancers
Lowers risk of heart disease
Lowers the risk of diabetes
Makes you a happy partner























A woman with a well-shaped body through weight training will feel better about herself. In addition, she’ll better understand the process you go through to develop your physique, and have a better appreciation for weight training.

There’s a special bond with a couple that trains together.

Karen Sessions NSCA-CPT

P.S. If your lady wants to develop a stunning and feminine body, Iron Dolls - Women's Bodybuilding Secrets is the ultimate guide for such goals.

About the Author

Karen Sessions has been in the fitness industry since 1988 and is a multi-certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six eBooks on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

Karen has helped hundreds of clients reach their goal of transforming their body. Her success and success stories speak for themselves.

Friday, October 28, 2011

How to get 'ripped' like an action movie star

Being "ripped" is the coveted condition where your body fat is so low that muscular details never seen on "average people" start standing out in bold relief.

Ripped means muscle striations, vascularity, drum-tight skin, "cuts" (separations) between muscle groups and of course, the full set of 6-pack abs.

Quite simply, a "ripped" person is like a walking anatomy chart.

Read this article by a natural bodybuilder to learn more about "the legend and mystique of the ripped physique" and what is STILL the best way on the planet to get a body as lean as Bruce Lee, Brad Pitt or Sly Stallone (works for girls too)...

Arthur M.

Bodyweight FUN-damentals (Free Report)

Lose Fat & Gain Muscle While You Build Vitality, Energy & Mobility

CST Bodyweight Exercise – The All NATURAL Way

The frantic pace of modern life means finding time to exercise is always an issue. How many times have you fought traffic to get to a crowded gym, only to loaf around waiting for equipment to free up? Many of our clients were in just such a situation when they sought us out. Now they train entirely at home, or over lunch hour at the office. This cuts hours from a demanding schedule, which allows more time for family and personal interests.

Training at home is the perfect solution for the time-compressed. But why aren't more people doing it? Most set out with the idea of assembling a nice little home gym, but they're quickly discouraged due to bulky, expensive equipment. And so they become slaves to the gym because they think they need it.

It doesn't have to be like that. Our goal with this ebook is to introduce you to a better way. If you stick with us to the last page, we will give you:

• An equipment-free way to train in your own home - or anywhere!

• Fat loss, new found strength, and greater flexibility

• A radical new approach to getting the results you want while balancing your body and building your vitality

• More energy from your workouts, rather than less

• The most fun you've ever had “working out”

Click here to download Bodyweight FUN-damentals (FREE)


*The above quoted from the introduction to the free report

[24/7 Fat Loss] - Your download link will expire

Just a quick FYI - your download page for the  24/7 Fat Loss Report is about to expire.  Please download it now if you haven't already:

==> 24/7 Fat Loss Report - 4 strategies to burn fat around the clock

Talk soon,

Thursday, October 27, 2011

Does a Raw Food Diet Really Boost Your Energy?

...Yes and no.

It’s true that a raw food diet will provide you with foods that improve energy… if you do it correctly.

But the problem is that when most people embark upon raw foods they end up eating far too many foods that actually deprive their body of energy.

So let’s cut to the chase…

If you want to feel sluggish and tired, then eat more nuts, seeds, and fatty foods–even if they’re raw. The reality is that most people who start a raw diet end up turning to gourmet raw food cookbooks, which are loaded with high-calorie raw recipes.

In these gourmet raw food books, you’ll find plenty of recipes like raw pizza, crackers, and even pates and spreads that are heavily based on nuts and seeds.

Nuts and seeds are loaded with fats and calories, both of which drain your body of energy instead of giving your body the on-going energy it needs.

Recently, I was at a raw food restaurant and had a great meal, which consisted of raw pizza, a cracker-based appetizer, and a chocolate and nut-based dessert.

At the time, the food tasted great and the flavors were amazing. But afterwards, my stomach was aching, I was tired, and I was bloated.

This is just one example of how many newbie raw foodists get it all wrong when trying to follow a raw diet to improve energy.

So if you want more energy and think that a raw food diet will give you that energy, then you need to eat the right foods. This does not include making most of your diet center around high-fat foods like avocados, nuts, seeds, and oils.

In fact it has been shown that many people on raw food are consuming 50 to 60% of their calories from fat!

That’s crazy.

So YES a raw diet does improve your energy but only if you do it correctly. And that’s what we’ll look at next.

The secret to having more energy is eating more raw foods that are fresh and thus water rich and highly alkalizing.

Essentially, these are fruits and vegetables in their raw state. There really is nothing more powerful than eating a salad, drinking a green juice or a green smoothie and snacking on random pieces of fruit and veggies throughout the day.

Doing so, ensures that you get all the nutrients you need while at the same time providing your body with the alkalinity that it requires in order for your blood to be as healthy as possible.

As we’ve alluded to previously, your blood needs to be alkaline in order for your red blood cells to function properly. By doing so, they are able to supply the oxygen to your cells need to produce energy. 

So from an energy perspective, it’s very simple…

No oxygen, no energy. Or a lack of oxygen, a lack of energy.

And this is exactly what happens when you eat too many gourmet recipes that are high in fat and based on dehydration.

Not only are dehydrator based raw recipes deprived of water but they are usually more acid-forming than fresh food because they are based predominantly around nuts and seeds.

So if these types of meals make up the bulk of your raw food diet then it’s no wonder you should feel lethargic and hired all the time. Not to mention you’ll probably find it tough to lose those extra pounds since these types of foods are hire in calories.

If you want to have more energy and are looking for the best foods to eat on a raw diet then remember this simple formula…

Keep it fresh, keep it simple, keep it green.

If you follow this simple formula for least 80% of your daily food intake I guarantee you’ll have much more energy starting tomorrow.

For more information on how to follow a raw diet that actually gives you more energy be sure to check out Eating for Energy - it will change your life.

==> Click here for MORE energy

Eat Less Sugar

Can you guess how much sugar and white flour North Americans consume every year?

Are you thinking maybe 25, 50? 100lbs? Even MORE?

Yes, you guessed it, the answer is more than triple that... 360 lbs!

An average of 160 lbs of white sugar and 200 lbs of white flour. That's a whole lot of refined foods deprived of their natural vitamins, minerals and enzymes during processing. The sad part is our bodies so desperately need everything that ends up in the factory sludge bin. Is it really any wonder why we are so plagued with Obesity, Cancer, and Diabetes?

Nancy Desjardins, a R.N.C.P., has spent years studying what it takes to have a more holistic lifestyle and eliminate unnecessary illnesses aggravated by the foods we eat.

As a result, she has created a simple program that will put an end to your unhealthy sugar and food cravings in only 7 DAYS!!

Weird MRT trick burns fat for TWO days

Did you know that there's a new research-proven method that has been shown to burn fat for up to TWO days?

You'll find it on page 9 of this info-packed report from Joel & Craig:

==> This weird MRT trick burns fat for TWO days

Just use this trick every other day and you'll automatically increase your metabolism around the clock:

==> This weird MRT trick burns fat for TWO days


Wednesday, October 26, 2011

Top 20 Biggest Muscle Building Mistakes Solved (Free Report)

“Everyday I get people come through my door and tell me how they have not achieved the muscle growth they want, even though they have been working out really hard, or eating the right nutrition etc. And I listen to them and ask them a few simple questions.

Usually I find that they have been following the advice of fitness magazines, websites, the person in the gym who can’t help but come up and give his/hers opinion to you or buying into those adverts placed by supplement and infomercial companies all around you.

Unfortunately there is lots of contradicting information out there, which can confuse you and it’s hard to identify what is right and what isn’t. I know! I used to be there! You need to be able to shift through the garbage and get to the truth.

This is why I have created my full program, which will provide you everything you need, including the science behind building your dream body, and full routines so you are no longer confused as to what to do.

It is also the reason why I created this particular book. Most people fall for the same mistakes each and every time. And today, from my own research, I have put together the top 20 most made mistakes, which I have seen STOP thousands of people get the results they want. I will also tell you what you should be doing instead, to ensure you don’t make these mistakes again!

Trust me, this book alone, could save you hundreds of hours of inefficient workouts in the gym and also save you plenty of money too.”

Click here to download your FREE report


*The above quote is taken from the introduction to the free report

Fitting Fitness Into Your Family’s Routine

A lot of families think that in order to get in shape, they have to spend hours at the gym doing various exercises. Although gyms and fitness centers are great options, they aren’t required in order to get in shape. Some people can’t afford these options while others get intimidated at the thought of having to work out in front of a bunch of other people. If either of these situations relate to your family, it’s okay. All you need to do is start out taking small steps to work fitness into your family’s routine. Below are some tips to help you get started.

Look Around and Take Advantage of Your Surroundings – If most people would only look around, they’d see a lot of opportunities for exercise around them. For instance, taking the stairs instead of an elevator, walking a little further in a parking lot, riding a bike to visit a neighbor or going on a walk with the family.

Plan It Out – If you want physical fitness to become an ingrained part of your family’s routine, you have to plan it out. Otherwise, you’re likely to waste your day away in front of the computer, television or even cleaning or reading a book. Therefore, think about the time you will have to spend with your family this week and plan fun physical activities to do together during some of these times. For example, you could all go on a hike, walk, outside to play Frisbee or a number of other things. Make sure you plan these family activities on a weekly basis to ensure they become routine.

Have Fun – When you begin searching for things to do during the “off” times of all your family members, make sure you plan fun activities that everyone will enjoy. Things like playing tag, backyard soccer, bad-mitten, etc. are all fun games. Also, consider when you are going to do these activities. Some games are better played after dinner while other are perfectly fine to play before dinner. You can also play interactive video games now too for exercise!

Interests are Important – Take time to think about each member of your family and what they enjoy…as well as activities that everyone has fun doing together. When choosing family activities, it’s important that everyone finds them fun and interesting as this keeps motivation up. Here’s an example: If you have two kids and they both love airplanes, consider making paper airplanes or purchasing toy airplanes for them to race outside. This can be fun as everyone will be chasing them!

Another example is to plan a family trail ride if your family enjoys horses. Or, you can all sign up for karate lessons if you recently watched “The Karate Kid” and all enjoyed it. Basically, look for any interest that can be turned into a physical activity. This will ensure everyone has fun and stays motivated.

Next Wednesday: Make Family Fitness Fun

Female Bodybuilding E-Course (Free)

“There is a ton of female bodybuilding information available and a lot of it is conflicting. If you are a new to the sport of bodybuilding you are probably caught in a whirl-wind of information overload and completely confused to which direction to go in regards to nutrition, cardio, training and supplementation.

I have compiled my online female bodybuilding e-course into this handy downloadable and redistributable format to better help clear up certain myths, avoid depressing pitfalls, and to empower you with the tactics you need to finally build that beautiful and feminine muscle you so desire.

Clear your mind of everything you’ve been “taught” about bodybuilding. Pace yourself and realize you don’t have to process all this information at one time. The idea is to learn, because when you understand that basics you will be equipped with the raw and primitive power to unleash that hard and ripped body that lies underneath.

Now, without further ado, let’s get with the female bodybuilding e-course…”

Female Bodybuilding E-Course Revealing How To Maximize Muscle Gains in Minimal Time! (Free Download)


*The quote is from the introduction of the Female Bodybuilding e-Course

For max fat burning NEVER eat this with carbs

In case you missed my post yesterday (NEVER go a minute without burning fat), Joel Marion and Craig Ballantyne are GIVING AWAY their top 4 tricks for burning fat around the clock, 24/7.

On page 12 they tell you the ONE thing you should never eat with carbs:

==> NEVER eat this with carbs (for max fatburning)

Then on page 13, they show you how strategically eating carbs late at night can actually help you burn more fat.

It's all free to download right now:

==> Late night carbs = MORE fat loss

Download it now (while it's still available).

Talk soon,

Tuesday, October 25, 2011

NEVER go a minute without burning fat

Are you interested in burning fat EVERY minute of every day?

If so, you're gonna want to check this out right now:

==> NEVER go a minute without burning fat (here's how)

My good friends and fat loss experts Joel Marion and Craig Ballantyne just put the finishing touches on their brand new fat loss report, and get this... it's FREE to download.

In it you'll learn four simple strategies that you can use to begin burning fat around the clock, 24 hours a day, 7 days a week.

Get it here:

==> How to burn fat EVERY minute of every day


Monday, October 24, 2011

Transforming Bad Habits

Sugar. Even the word sounds sweet.

Did you know that by some experts’ count, we are all eating the equivalent of 160 pounds of sugar each year! And that that sugar is one of the worst ingredients - some say poison - you can put into your body?

If you crave chocolate, or cake, or any other sweet stuff, the fact is, like most people, you’re probably addicted to sugar. Of all bad habits, it’s one of the worst. In fact, this is one bad habit that can poison your entire life.

But you can change that. Because like smoking, you can break bad habits - and addictions. The choice is yours.

The first step, then, is choosing to trade your bad habits for good ones. Out with the bad sugary foods,and in with the healthy. It’s as easy as that! With this one step, you can change your entire future.

Once you’ve made up your mind, the next step is to look around and evaluate the foods you’re putting into your body. Why are you eating them? Are you getting any nutrition from them? There’s a lot of learning and taking stock ahead. This won’t be easy.

Changing your beliefs and attitudes about yourself and your eating is one of the most dif?cult challenges you will ever face. But it can be done with good old-fashioned stick-to-it determination, effort, and education. Many people just like you have kicked the sugar habit. I know it can be done - I’ve helped people do it. Not only did they get a new outlook on life, they lost weight in the process!

Recipe for Success
If you’re to be successful at breaking the sugar habit, then it’s important to understand how sugar affects your body. And how healthy food - your new, good habit - can give your body the nutrients it craves. Once you learn that, you will never again want to put poison into your body.

Sunday, October 23, 2011

The skinny guys solution?

If you've ever wondered why you can't pack on muscle as fast as you'd like or frustrated that you bust your butt in the gym and have little to show than I think you'll like this cool new video....


Especially if you're skinny and trying to build natural and and permanent muscle without bogus supplements or long hours in the gym... Enjoy this video:


Arthur M.

P.S. This video reveals why you're being robbed of 100% of your muscle gains 95% of your money from the bodybuilding industry and supplement mafia... Enjoy the eye opening info:


Saturday, October 22, 2011

Near-Maximal Intervals

The Single BEST Type of Interval Training You Can Do For Rapid and Efficient Fat Loss...Near-Maximal Intervals

By Nick Nilsson

When I do cardio I want to get the greatest fat-burning effect in the shortest amount of time possible and get it over with fast. I want to burn a TON of calories and get the greatest "afterburn" for the time I put in.

Essentially, I want to do the most EFFICIENT cardio I possibly can.

And I'll be honest with you right up front...I don't do a whole lot of cardio. Cardio USED to be my thing back in high school, when I was a long distance runner, speedskater, cross-country skier, swimmer and soccer player.

Now my thing is lifting heavy things and putting them down again :)

That's why the cardio that I do perform now is primarily in the form of what I call "Near Maximal Interval Training." It allows me to work at near-peak levels for extended periods of time...and I'm talking 80 to 90% of my maximum pace for a period of 15 to 20 minutes.

And I have to tell you, the metabolic effects of this training style are INSANE. It burn RIDICULOUS amounts of calories and cranks your metabolism up long after you're done. The fat loss you'll get from it is extraordinary.

I'll warn you right up front, you can imagine, it's hard work (VERY hard work) when done properly.

But when you do it right and do it regularly, it will help you burn fat incredibly fast and accelerate your cardiovascular capacity faster than ANY other form of cardio I've ever found.

I'm not going to go into the whole debate about which is better for fat loss...interval training or long-duration slow training. The best form of cardio is the one you're actually doing to DO and if you hate the type you're doing, you won't put your best effort into it or do it regularly. Case closed. So do what you enjoy and stick to it.

For me, I actually enjoy interval training and using it to really push my limits. I don't want to sit on a bike and mindlessly pedal in place while reading a magazine for an hour. If you prefer hard work, too, THIS is a technique you're going to love...

How to Do Near Maximal Interval Training for Rapid Fat Loss:

This interval technique is going to allow you to work at near-peak levels for long periods of time. This has the benefit of burning a tremendous amount of calories for longer periods of work time than is possible with normal intervals.

The work intervals themselves are short but the rest periods are much shorter! Instead of pushing yourself to the max on every interval, you work at a pace somewhat short of your max (about 80 to 90%). This type of training allows you to perform near your max for longer periods of time. It is a VERY challenging and unique form of interval training.

So before I give you the nuts and bolts, I want to introduce you to your "Anaerobic Threshold"...

This is the point where your body switches from burning fuel aerobically (with oxygen) to burning fuel anaerobically (without oxygen). When you burn fuel aerobically, there is minimal build-up of waste products in the muscles...your body isn't working so hard that it can't deal with them and you can keep up that pace for longer periods.

This threshold is generally accepted to be at about 85% of your maximum work output.

When you go ABOVE that 85%, that's when the waste product build-up begins....this threshold is also known as your "Lactate Threshold"...and yes, I'm talking about Lactic Acid.

When you're training at that higher level, lactic acid builds up in your muscles as a waste product of anaerobic metabolism and your body can't clear it out fast enough to keep up with that pace.

You get the burn, your blood pH decreases and your muscles don't function very well.

What Near Maximal Interval Training does is take you over that threshold then brings you back under the threshold...under just enough to clear out some of that lactic acid before you go right back into the work interval and back over it.

And you repeat this for a period of 10, 15 or even 20 minutes.

Which means you're working at a pace that is only just a bit short of your maximum workload for a time period 10 to 20 times greater than you normally could at that level if done straight through.

And I'm sure you can just imagine the calorie burning and fat burning you're going to see as a result of that level of workload!

So here's a sample of how to do it...(and I'll give you a chart of this below to make it easier to see how it works with the progression). I would recommend performing this type of training no more than 2 to 3 times a week.

  • Start with a work interval of 10 seconds and a rest interval of 5 seconds. Your pace should be one that you would only be able to keep up steady for about 1 to 2 minutes before having to stop.
  • Do that pace for 10 seconds then go very slow for 5 seconds. After 5 seconds, jump right back in and do that same pace for another 10 seconds then very slow for 5 seconds.
  • Keep this cycle repeating for a designated period of time, e.g. 10 minutes, 15 minutes, etc.

This is the level I would recommend starting's a ratio of 2:1 work to rest. It's the "easiest" level of intensity to learn how this exercise works. I also recommend starting here because you'll need to use a progression of workload to develop your endurance.

  • So the first time you do this training, start with a 10 seconds work to 5 seconds for a total period of 10 minutes.
  • Repeat this for the second session.
  • On the third session, increase your work time to 15 seconds while keeping 5 seconds rest for a 10 minute block. Repeat on the fourth session.
  • On the fifth session, increase your work time to 20 seconds on 10 seconds rest for a 10 minute block and repeat this for the sixth session.
  • At that point, we're going to increase the total work time to 15 minutes and go back to the 10 seconds work and 5 seconds rest. Then repeat the progression as I talked about above, going to 15 sec work, 5 sec rest then 20 sec work, 10 sec rest every second session.
  • When you finish your last 20:10 session on 15 minutes, then you're ready for the big time :)...
  • The work to rest interval is going to be'll do 25 seconds work to 5 seconds'll do it for 15 minutes for two sessions. Then, if you're feeling good, you can increase that to 20 minutes for two more sessions (or you can just stick with 15 minutes).

Session 1 Session 2 Session 3 Session 4 Session 5 Session 6

10 sec work
5 sec rest
10 minutes

10 sec work
5 sec rest
10 minutes
15 sec work
5 sec rest
10 minutes
15 sec work
5 sec rest
10 minutes
20 sec work
10 sec rest
10 minutes
20 sec work
10 sec rest
10 minutes
Session 7 Session 8 Session 9 Session 10 Session 11 Session 12

10 sec work
5 sec rest
15 minutes

10 sec work
5 sec rest
15 minutes
15 sec work
5 sec rest
15 minutes
15 sec work
5 sec rest
15 minutes
20 sec work
10 sec rest
15 minutes
20 sec work
10 sec rest
15 minutes
Session 13 Session 14 Session 15 Session 16

25 sec work
5 sec rest
15 minutes

25 sec work
5 sec rest
15 minutes
25 sec work
5 sec rest
15 or 20 minutes
25 sec work
5 sec rest
15 or 20 minutes

This type of training works very well with cardio machines that allow you to switch resistance instantly or very quickly (stationary bikes, stair machines or elliptical trainers often allow this).

Machines that must cycle slowly through their speeds as they change do not work as easily for this (treadmills fall into this category, unless you feel comfortable hopping on an off the treadmill while it's going full speed...if you DO decide to try this on a treadmill, hold onto the rails with both hands any time you hop on or off until you've got your balance and pace).

It can also be done with running fast then walking (which is the way I like to do it), cycling then pedalling slowly, or even swimming hard then doing a slow stroke.

You're going to find it VERY challenging to be having to constantly restart your momentum from almost scratch on every interval, which is actually part of the benefit of this type of work hard not only during the work interval but you also work hard to get up to speed for that work interval!

On a side note if you're familiar with the Tabata Protocol, the framework will look similar to you. The difference with the Tabata Protocol is that you're going as hard as you can during the work interval and doing it only for about 4 minutes.

Tabatas are also VERY good for conditioning and fat burning...I prefer Near-Maximal Training because of the ability to extend the time you're operating at that higher workload to maximize the fat-burning effects.


If you're looking for some serious cardio training for the purposes of fat loss of increasing your cardiovascular capabilities, look no further. This Near Maximal Interval Training is EXTREMELY effective for achieving both goals.

It's tough but it will absolutely give you the payoff you're looking for for the effort you're putting in.

And if you're interested in an overall rapid fat-loss program that incorporates this style of interval training directly into a comprehensive weight, cardio and nutrition program, definitely check out my Metabolic Surge program.


Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "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 designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at!

Friday, October 21, 2011

Designing The Optimal Muscle Building Diet

When you're starting on a mass gain program, the most important element (besides training) is to construct a solid that will promote muscle growth as well as recovery.

If you want to see optimum results, you'll have to focus on both what you're doing in the gym, as well as what you're doing in the kitchen. Trainees who neglect their diets are only factoring in half the equation that goes into building muscle mass, thus their gains will be very poor, to say the least.

For maximum muscle growth, you'll need to have both elements in place - Diet and Training. In this article, we'll go over the nutrition elements that you must know in order to construct a solid muscle building diet that will promote muscle size and strength gain.

Caloric Intake

An effective muscle building diet consists of eating enough total daily calories. Quite simply, without enough calories, building muscle mass will be next to impossible. It's extremely important to consume plenty of high quality calories every single day.

For the average person looking to gain weight and put on muscle mass, caloric intake needs to be around 17-20 calories per pound of bodyweight per day. If you're someone who's naturally skinny or if you're a "hardgainer", then you'll want to consume at least 19 calories per pound of bodyweight per day, where as in if you're someone who tends to gain body fat easily, use the lower range (17-18)

It's important to eat the required amount of calories each and every single day in order to support muscle growth and to recover form hard and heavy weight training sessions. Remember, consistency in training and diet are both key when you're trying to put on muscle mass.

Food Timing

The second aspect to take into account in your muscle building diet is food timing. For best results, you'll want to overemphasize post-workout nutrition, as this is when your muscles are literally starving for nutrients and are able absorb them like a sponge.

Aim to consume a large amount fast-digesting carbohydrates and fast digesting protein immediately to 1 hour post-workout, as this is when carbs restore muscle glycogen (muscle tissues primary energy source) which support high energy levels during workouts and promote new muscle growth.

Throughout the rest of the day, focus on eating plenty of lean protein, moderate amounts of complex carbohydrates and healthy fats in each meal.

Food Sources

Once you have your calorie intake figured out, you'll need to know about where you'll be getting your calories from. It's important to focus on healthy food sources (whole foods, unprocessed and natural foods) as you'll want to stay healthy while you're gaining muscle mass.

While it may be tempting to fill your muscle building diet with junk food in order to increase your calories, it's not going to be helpful in the long run as you'll end up gaining excessive amounts of bodyfat and your health will start to decline. Instead, focus on getting most of your calories form wholesome complex carbohydrates, lean protein sources, and healthy omega-3 fats.

Tweak Your Diet Every Once In A While

Finally, the last step to constructing your optimum muscle building diet is to make sure that you're periodically tweaking your calories. Trainees who eat the same amount of calories day in and day out, and never monitor their progress, are not going to see optimum results.

About every three to four weeks, take some time to evaluate your progress to see if you're gaining mass and seeing an increase in strength levels.

For example, if you aren't building muscle mass as fast as you'd like, consider increasing your calorie intake by another two to three hundred a day.

Or, if you notice that you're gaining too much body fat, you'll want to decrease your calorie intake by about two to three hundred calories.

To sum up, if you have your muscle building diet in order, building muscle mass will be ten times easier when combined with an effective, consistent, intelligent and intense weight training program.

About The Author

Adi Crnalic Is A Former Skinny Guy Turned Natural Bodybuilding Champion, Certified Personal Trainer And Creator Of The Top Muscle Building Course That Shows You How To Pack On 20-40 Pounds Of Muscle In Just Weeks! -

Thursday, October 20, 2011

15 Tips & Techniques To Gain Lean Muscle Mass

Most guys want to gain lean muscle mass and attain a muscular body that stands out at the pool or on the beach in the summer time. Yet only those that are patient enough and follow the proper steps with training and nutrition are able to achieve an impressive muscular body.

Use the following 15 tips to help you gain lean muscle mass and build a better body that you can be proud of.


In order to add lean muscle to your body, you have to eat the right foods at the right times. Weight training has to be combined with a good diet if you want to achieve noticeable muscle building results. Below are five nutritional tips that you need to make sure you’re following to ensure optimal gains in lean muscle mass and strength.

1) The majority of your calories should come from fresh whole-foods. Anything that’s boxed up and neatly packaged should be avoided because packaged foods are heavily processed and contain fillers, preservatives and artificial ingredients which cause illness and disease. Also, avoid refined foods which contain unhealthy sugars and bad carbohydrates.

2) Consume complex carbohydrates at every meal. Complex carbohydrates digest very slowly and will give you more energy throughout your workouts than fast digesting carbohydrates. Complex carbohydrates can be found in whole grains and whole wheat bread.

3) Avoid fatty meats but concentrate on lean meat and white meat like fish and turkey. Eating too much saturated fats found in beef can increase your risk of heart disease and decrease your good (HDL) cholesterol levels.

4) Avoid simple sugars found in syrups, sweets, non-diet sodas and refined processed foods. Simple carbohydrates are full of empty calories which provide very little to no nutrients that your body will only store as fat.

5) Supplement with the basics such as a daily multivitamin/mineral, whey protein and creatine. Remember, supplements should never replace a solid diet plan, but only make up for the nutritional gaps that can occur in people who train with weights on a regular basis.


1) Make sure that you’re using free weights which are proven to help you gain lean mass faster than machines or cables. Free weights allow you to utilize many different muscles during a lift, thus you’ll end up stimulating more muscle growth.

2) Always go to the gym and focus on working on your weaker body parts first (the priority principle). When you train and develop every bodypart equally, you’ll have a balanced and proportionate looking physique.

3) Incorporate the “big 3” compound movements into your workouts every week (squats, bench press and deadlifts) to ensure that every part is stressed to the maximum during training. Incorporating compound movements into your routine every week guarantees that you’ll gain lean muscle mass on a consistent basis.

4) Avoid doing too many isolation movements and using too many machines. Like I’ve mentioned above, most of your exercises should be free-weight compound movements. Free weights break down more muscle fibers which will allow you to gain lean muscle mass fast.

5) Make sure that you’re warmed up properly before you start lifting weights in order to avoid getting injured or pulling a tendon or a muscle. If you aren’t warming up before every weight training session, then you’ll get injured sooner or later. Your warm-up should consist of light intensity cardio and a few light sets with weights.

6) To gain lean muscle mass fast, don’t train on consecutive days and make sure that you’re getting enough rest and sleep in-between workout days. Remember, your muscles do not grow while you’re training, but while you’re sleeping and resting properly.

7) If you’re just starting out weight training, or even if you’ve been training for a while, don’t follow the routines out of bodybuilding magazines because they’re designed by and for genetically gifted individuals who use performance enhancing drugs (anabolic steroids). Also, never try to “copy” the training routine of the biggest guy in your gym because he’s most likely been training for years and maybe even uses steroids.

8) Have a 10 minute cool-down after every workout. Do light-intensity cardio and light-stretching after you’ve finished training with weights. This can help in reducing muscle soreness and speed up recovery after an intense weight training session.

9) Aim to progress in either weights or reps at least once every other week. Lifting the same weights for months and never doing more repetitions will lead to a plateau and you’ll stop gaining lean muscle mass and strength.

10) Take an entire week off from all weight training after every few months of training. This will allow your body and muscles to completely recover from all of the training so that you don’t lose your enthusiasm for the gym and so that you don’t end up in an over-trained state.

About the author

Once a skinny, pencil-necked weakling, Adi Crnalic is now a top natural bodybuilder, certified personal trainer and creator of the explosive new muscle building course that shows you how to pack on 20-40 pounds of muscle in just weeks! - Massive Muscle Building

Wednesday, October 19, 2011

Tips for Creating a Family Fitness Routine

Getting your family in better shape is a great thing to do, but can be hard if everyone isn’t on the same page. Below are a few ideas that should help you and your family create a family fitness routine everyone is happy with.

Step #1 – Setting Goals

The first thing you and your family should do is sit down together and outline what your goals are. While you should set family goals, it’s also important that each family member sets personal goals too. As you go around and ask each person what his/her goals are, write them all down. (Write your family goals down to.) Then, post them where everyone can see them on a daily basis. A few examples of goals you may have include:

• Losing 10 pounds
• Running in a marathon together as a family
• Increasing your strength
• Creating more energy
• Building personal stamina for gym class
• Fitting back into a favorite pair of pants or dress
• Participating in and/or learning a new sport

Step #2 – Consider Everyone’s Interests

When setting goals and considering a family fitness routine, you should consider each person’s interests.  For instance, if you have children who have just watched “The Karate Kid” and really enjoy mimicking the karate moves, consider signing your family up for karate classes. Or, if you have older children and you all enjoy football, consider joining a co-ed flag football team.

Step #3 – Get Everyone’s Input

Before you decide on signing up for any activity or determine what family activity you’ll do together on the weekend, you need to get everyone’s input. Everyone in your family should feel as if they have an equal say in things. This will keep everyone in good spirits and the motivation going. One way to do this is to take turns picking out what activities you do as a family.

Step #4 – Make a Routine Out of It

Finally, once you have all set goals (family goals and personal goals), talked about your interests and everyone has given their input, it’s time to make a routine out of it. In order to make it a routine, you need to begin doing something on a daily basis that involves deliberate physical activity…and it needs to be planned.

Therefore, map out times when you can work towards achieving your family goals together through physical activity, as well as, personal time to work towards your individual goals. Basically, you will have to schedule these times in before they will become part of the family routine.

Next Wednesday: Fitting Fitness Into Your Family’s Routine

Tuesday, October 18, 2011

Flat Abs for Men: Key Exercises

Flat Abs for Men: Key Exercises

Best Post Workout Meal For Rapid Fat Loss

By John Alvino

Post workout nutrition has been a particularly well researched topic in the fitness industry. Most of the studies have shown that ingesting simple carbohydrates with whey protein (in the form of a shake) assist in muscle building, recovery and in body transformation in general.

In fact, these studies have been so convincing that you’ll be hard pressed to find a fitness expert who doesn’t strongly advocate that all trainees drink this type of post workout shake instantaneously after every workout. Let’s step away from the trend for a second and investigate whether or not this is the best protocol for everyone to follow.

I agree that post workout nutrition is very important for the purposes mentioned above. If your goal is primarily muscle building or weight gain, these shakes are a great way to easily consume an abundant amount of calories at a time when your body is least likely to store those calories as body fat.

You see, following an intense workout, your muscles are depleted and are thirsty for replenishment. Therefore most of the calories ingested at this time will be soaked up by the muscles, making less calories available to be stored as fat.

But let’s revisit exactly what our primary goal is: Fat loss! Do you really think that it is a good idea to chug a sugary shake every time you train if your goal is to lose body fat? How can a high-sugar shake really help to enhance your fat burning efforts? The truth is that it doesn’t. In fact, I believe that this practice is counter productive for trainees with a fat loss goal.

I’ve read all of the research and unfortunately, the research has not been performed on subjects whose primary goal is fat loss. Initially, I experimented with these post workout shakes on myself and my fat loss clients. Undoubtedly, fat loss results slowed significantly when we used these shakes. I’ve got tons of real world results to prove my assertion that in order to maximize fat burning; you need to lose those high-carb post workout shakes!

So you’re probably asking, “What should my post workout meal consist of?” The answer is simple. Just eat a solid meal! This meal will be structured just like any of your 5-6 daily meals. Be sure to consume this meal within one hour following your workout.

Remember, you will always get leaner with natural, solid food. So if losing body fat is your goal, save your money on those expensive commercial post workout shakes. Eat a good meal and watch that unwanted fat melt right off your body.

About The Author
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat incredibly fast. He is the creator of the "How To Get Ripped Abs” program, which provides you with the blueprint for getting a great set of six pack abs and a lean body without having to endure long boring workouts, crash diets or expensive supplements. Learn how to get rid of that stubborn fat TODAY by visiting
How To Get Ripped Abs

Monday, October 17, 2011

Tips to help your children enjoy sports

Kids and sports seem to go together. It has been that way in the past but the trend is moving away from that. Why? Here are some reasons along with tips to help your kids kindle a love for sports.

The Verdict is in

Many kids are moving away from organized sports. With the obesity epidemic in America, this is not a move in the right direction. So why are kids having a different look at organized sports? Here are a few reasons.

1. Too much pressure – Kids like to play with other kids and have fun. Many sports teams especially in school have taken that away. The pressure to win is paramount to any enjoyment they may have gotten from participating in the activity. For parents who live through their kid’s successes, the weight can be crushing.

2. Negative feedback – Yes, you did your best in the game but you didn’t win. That is all coaches and sometimes parents can see. That could be the result even for the star player on the team. With every game, there should be something to be proud of, but constant negative feedback is not an incentive to keep playing your best.

3. Exhaustion – Practices can go long and hard especially after a loss to another team. Kids can feel like they are being run into the ground. This can also be detrimental to their bodies. During the adolescent and teen years, the body is still growing. Stunting that growth can be dangerous.

4. Burnout – When you are inundated with the first three, the fourth is inevitable. You don’t want to play anymore because there is nothing in it for you. For many kids, there never was except what everyone else expected from their performance.

How to change it

Now that you know what keeps kids from staying in sports, here are some ways to coax them into a lifelong enjoyment of group activities.

1. Pep talk – Kids put a lot of pressure on themselves to perform anyway so why add to it? Ease their anxiety by telling them to do their best. Stress that they are there to have fun and not to take themselves too seriously.

2. Positive feedback – Support your kid whether they win or lose. Cheer for them and also have something positive to say about their performance in the game.

3. Practice makes perfect – Encourage practice but talk to the coach if you think they are taking it overboard. Also, be sure that your child is getting the appropriate amount of calories and sleep to enhance their performance, not detract from it.

4. Encourage time away – Many kids play sports in school and then again during the summer. If this is their idea, then that is fine. But, maybe they just want to have free time once school is out.

Sports are good for physical activity and learning to work as a group. Encourage but don’t push too hard.

Friday, October 14, 2011

Ab workouts - Finding The Best Ab Workouts

By Vince DelMonte

When trying to achieve the illusive six pack, it' easy to get confused by all the "best ab workouts" available. You'll likely notice that there a multitude of ab workouts to choose one, so deciphering which ones will work the best can be tricky.

The thing to remember is that whenever you are trying to work your core, everything works, for a certain period of time. Everything from high reps, low reps, weighted work, bodyweight work, stability ball exercises, and BOSU ball exercises - it all works until your body adapts and says, "This is easy, I'm not going to change unless you give me a new reason to adapt."

Your ab training should be progressed from stable floor work with your body weight to a unstable surface with weighted work. Progressing to movements that will reduce your base of support as much as possible are the best ab workouts because they will call into play all the muscles within the core, especially those really deep that stable floor work can not target.

Such examples of floor ab exercises that would do this would be crunches, sit ups and leg raises. Eventually you want to do these same exercises against gravity, then a load and then on unstable surface like a stability ball. Body weight exercises like "front planks" and "side planks" should be the foundation of a core program and progressed to one arm planks in the frontal and side planes and then eventually on a stability ball or BOSU ball for further recruitment.

The best ab workouts to make your abs "pop" would be a variety of weighted movements. I'm sure you've skinny guys with a flat stomach but no "eye popping" abs, which is because they have not developed the actual abdominal muscle, just like every other body part. Part of getting nicely chiseled abs is going to be developing the muscles underneath the fat, and weighted ab crunches with cables or on a stability ball with a heavy dumbbell will do this best.

During all your ab workouts be sure to get a full stretch during the eccentric phase of your ab exercises. Going through an entire range of motion on the way up (if doing a crunch on the floor or ball) is not necessary, however, you should be "crunching" your upper abs onto your lower abs during each rep to maximize the burn, recruitment and full development.

The one weighted exercise you will not find in my programs is weighted side bends, as this could make you look wider in the waste, distracting from creating a lean image.

One concerning question most people have is regarding lower ab workouts, typically the most troubling spot. Yes, hip flexion (emphasis more so on lower abs) is important to perform and should be done first in the workout but the reality of the matter is that you cannot specifically separate your abs into upper and lower components. Whenever you perform any type of ab movement you should automatically be focusing on working both the upper and lower portion at the same time.

Good exercise to definitely direct a little more force into the lower area would be the progression of lying leg raises, lying leg raises on a incline and eventually hanging leg raises fully vertical. Lying leg raises on a stability pull is also an extremely challenging and advanced exercise to create razor sharp abdominals.

Finally, the last thing to consider is when you are going to perform your ab workout is training frequency. Again, generally speaking, the more the better assuming your abdominals have recovered. Whether you want to perform it at the end of your workout, before your workout, during your workout or on a day of it's own is up to you. My ab workouts incorporate all methods depending on if you are a beginner, intermediate or advanced. Some theories of that warn you not to start with abs is because abs work as a synergistic muscle for so many of the other exercises you'll do, if you pre-fatigue them before the start of the workout, you may not progress as much during the rest of your workout. I don't agree with this and if you're abs are your weakest link then they should be given first priority when you are the most fresh, the start of your workout.

Incorporating a specific ab workout is only a small part of the battle - diet, lifestyle and overall caloric expenditure through weight training and cardio are the true building blocks to creating a sexy and desired mid section.

About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at

He provides chubby guys and gals with the best ab workouts to get a six pack without gimmicks, supplements or dieting.

© 2006-2008, Your Six Pack Quest All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package