How To Set Up A Golf Fitness Program To Improve Your G...

Professional golfers on the PGA Tour understand the connection
between golf swing mechanics and the body. The most notable
players in the world have regimented golf fitness programs they
adhere religiously too. The benefits of such programs have been
well documented in the media. Press clippings from Tiger Woods,
Vijay Singh, and Phil Mickelson all refer to golf fitness
exercises being a component of their regular practice schedule.


The amateur can learn a lot from the pros. They can learn the
importance the body has in relation to the golf swing, how golf
swing mechanics and the body are intertwined, and improvement in
the golf game requires the implementation of a golf fitness
program.

Where most amateurs get “off-track” with their golf fitness
training is the components and exercises incorporated in such a
program. Golf fitness programs are quite different then
“general” fitness or “weight training” programs. A golf fitness
program is designed to develop the golfer’s body around the golf
swing. In order for this to occur certain parameters and
exercises are required in such a program.

First and foremost the amateur golfer must understand the
connection between the golf swing and body. The golf swing is a
complex series of biomechanical movements execute by the golfer.
In order for the golfer to execute the biomechanics of the golf
swing correctly. It is necessary for the golfer to have certain
physical parameters well developed.

These physical parameters are flexibility, balance, muscular
strength, muscular endurance, and muscular power. High levels
of flexibility, balance, strength, endurance, and power are
required to execute the golf swing correctly. Often times the
amateur golfer is not flexible enough, strong enough, or
powerful enough to execute the golf swing correctly.

This results in the golfer developing compensation patterns in
their golf swing. The result being poor shots and high scores
on the golf course. Bottom line is a physical foundation of
flexibility, balance, strength, endurance, and power is
required to develop an efficient golf swing. If the amateur
golfer is lacking in anyone of these categories the foundation
upon which the golf swing is being built will be insufficient.

Once the amateur golfer understands the connection between the
golf swing and the body it is necessary to implement a golf
fitness program, A golf fitness program is different than
“traditional” training programs in such this type of program
develops the body around the golf swing.

A golf fitness program trains the body to the positions,
movements, and requirements of the golf swing. A golf fitness
program is not concern about “beach muscles” or how one looks
in the mirror. Rather a golf fitness program has the primary
goal of improving the scores on the golf course and play of the
golfer.

This type of improvement is a result of using exercise to
develop the physical parameters of the body relative to the
golf swing. A golf fitness program will include flexibility
exercises, balance drills, muscular strength exercise,
endurance training modalities, and power drills. Exercises from
all of these categories are included in a comprehensive golf
fitness program.

Understand the exercises and drills within each of these
categories are not necessarily traditional type of exercises.
For example, flexibility exercises for golf are less concerned
about touching your toes, and more concerned about completing a
full shoulder turn. Flexibility exercises for golf are geared
towards developing the flexibility within your body to execute
the components of the golf swing correctly.

The same can be said about every other category of exercise and
drill incorporated in a golf fitness program. The balance drills
in a golf fitness program are designed to improve the golfer’s
balance capacities relative to the golf swing. Power exercises
in a golf fitness program are designed to improve clubhead
speed. Where as power drills in other programs may be geared
towards improving how fast you run.

Once the amateur golfer understands the connection between the
golf swing and body, the elements of the body needing
development relative to the golf swing, and the components of a
golf fitness program. The final component of understanding is
golf fitness training order.

Often times the amateur golfer desires more power (i.e.
clubhead speed) in their golf swing. As a result they perform
only exercises to enhance the power components within their
body. What the amateur golfer fails to realize is developing
golf strength, endurance, or power is useless if they do not
have the flexibility or balance capacities to execute the golf
swing. Developing the body for the golf swing requires the
amateur golfer to follow a specific order relative to their
training programs.

It is necessary for the amateur golfer to first develop their
flexibility for the golf swing. Secondly proceed to increasing
their balance capacities in relation to the golf swing.
Continue the process with developing strength and endurance for
the golf swing. Completing the process with power drills to
enhance clubhead speed. This guarantees the effort placed
within a golf fitness program will enhance the golfer’s swing.
It becomes a simple process once the golfer is educated on the
relationship between the golf swing and the body. The benefits
a golf fitness program has upon the golfer’s swing, and how to
implement golf fitness exercises correctly.

Sean Cochran


About The Author: Sean Cochran is one of the most recognized
golf fitness instructors in the world today. He travels the PGA
Tour regularly with 2005 PGA & 2004 Masters Champion Phil
Mickelson. He has made many of his golf tips, golf instruction
and golf swing improvement techniques available to amateur
golfers on the website http://www.bioforcegolf.com. To contact
Sean, you can email him at support@bioforcegolf.com.

 

Windows OEM question???

And the worlds—skiffs rudderless, rolling on—
In realms of dingy gloom and deep crevasse
With its lament, it often sounds, instead,
then takes a step back, to be safe as she reaches.
This perfection, this absence.
Are gliding toward me on the ice into
Down the long course of the gray slush of things
Mère and Père Chose are walking away from the
To follow in the path of their brief blossoming
"Now it's my turn to sing!"
Beneath a pile of corpses, lying massed
And piled up at the base of the columns
X. The British Attack on the Arctic
their bellies, they're out cold, instantaneously
Point, after all, when finally one reaches
So you can watch me watch uplifted snow
From there. Toward . . .
To pick up even the quickening of wind
I. Further Exploration of Spitsbergen

How To Choose A Golf Fitness Trainer

I can’t begin to tell you how many times I’ve been asked this
question during my travels around the country and world on the
golf circuit; “Sean, I am looking for a golf fitness trainer in
my area, what do you suggest?” 

Finding a golf fitness trainer for you, simply takes a little
knowledge and time on your part. 

Bottom line there are thousands of fitness experts, personal
trainer, instructors, and conditioning coaches available to
you. Some are more qualified than others to help you improve
your golf game. Lets first off take a look at some general
qualifications to look for in candidates. 

The golf trainer’s education would be the first thing I would
consider. In the world of personal training and fitness, there
are no educational requirements, governing bodies, or state
boards. Essentially, anyone can hang a sign on their front door
and call themselves a “personal golf fitness trainer”. It’s
unfortunate, but unqualified people are training people every
day.

A highly qualified golf fitness trainer will likely have a
college degree in the field of kinesiology, biomechanics,
health sciences or a related field. There are many other
organizations that accredit trainers too. These organizations
provide intense educational programs providing the trainer with
certifications. Accreditations from the National Strength and
Conditioning Association, National Academy of Sports Medicine,
and American Council of Exercise are highly regarded within the
field. I would suggest looking for a golf fitness trainer with a
degree in the field and at least one additional certification
from the above organizations. This tells us that they have
taken the time to become more specialized and better educated.

The Proof is in the Pudding

Experience within the field is absolutely critical. First look
at the trainer’s general experience and dig deeper. In general,
I am talking about how long they have been in the industry. Are
they just starting out or are they a seasoned veteran in the
field? What areas of the industry have they worked? Have they
worked only in the health club setting, have they worked in a
collegiate or professional athletic environment, or experience
directly related to the golf industry?

I would look for a golf fitness trainer with some experience in
athletics. A trainer with experience in competitive athletics
understands the demands on your body under competition, whether
it’s the weekend round with your friends, the club tournament,
or the Masters for that matter.

Go to the Right Mechanic to Get Your Car Fixed

Now I don’t know about you, but if I had an engine problem with
my car, I probably wouldn’t go to a motorcycle mechanic to get
it fixed. 

Would you look for a personal trainer that specialized in let’s
say, youth football, to help your golf game?

Most trainers in the industry usually have a repeat client
base. The client base can tell you a lot about the trainer’s
area of expertise. The trainer’s cliental base could be very
specific, for example working with elderly individuals or with
athletes only. Other trainers may work with numerous types of
individuals from young children, homemakers, to the budding
collegiate star. More than anything a trainer’s client base
gives you an idea if they have experience working with someone
like you, and if they fit your individual needs. 

I would suggest looking for a golf fitness trainer that has
some experience working with someone like you. For example, if
you are Nationwide Tour player, I would probably suggest
looking for a golf fitness trainer who has experience working
with professional athletes. The experience of working with
professional athletes is only going to help with the
interaction between the two of you. 

Can’t We Just Get Along

Outside of education and experience, the final area to consider
is the trainer’s personality. Some personalities will work well
with you and others will not. 

To get the best results for you, you must find a trainer that
you are comfortable with on a professional and personal level.
This will allow for the training sessions, development of your
program, and the relationship to be a positive experience for
both. Remember, you must trust the golf fitness trainer and
this requires a level of comfort with them.

Overall, I suggest taking some time on the front end and
interviewing a series of trainers. This will allow you to
compare and contrast all of the criteria we’ve discussed, and
help you make a decision you feel good about. 

Remember, choosing the right golf fitness trainer for you can
mean the difference between reaching your goals on the golf
course or not.

Sean Cochran


About The Author: Sean Cochran is one of the most recognized
golf fitness instructors in the world today. He travels the PGA
Tour regularly with 2005 PGA & 2004 Masters Champion Phil
Mickelson. He has made many of his golf tips, golf instruction
and golf swing improvement techniques available to amateur
golfers on the website http://www.bioforcegolf.com. To contact
Sean, you can email him at support@bioforcegolf.com.

 

Made for your body only "The Future of Your Own Health" Special

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Made for your body only "The Future of Your Own Health" Special March 2006 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ in this issue -- Personalized Nutrition Consultants Greetings! We are deeply pleased with the tremendous response we’ve had to our complimentary Health Seminar: “The Future of Your Own Health - New Reality Health Check” that featured Dr. Greg Tefft. If you heard him speak, you’ll be thrilled with what this letter has to offer. If you missed him, read on to get in on the most scientific, common sense solution to seeing into the future of your own health and ending the confusion about knowing exactly what to do to fix the problems and heal. TO HEAR A RECORDING OF THE CALL go to: www.audioacrobat.com/note/Cn3Mh0ZQ/ Today, you can start to realize your goal of precisely targeted, made 'for your body only' nutrition. And, if you take advantage of this program within the next 72 hours, we’ve got some gifts on top of the normal testing results. If you act within the next 72 hours, you will receive: - The keys to the kingdom for personalized super health, re-vitalizing & longevity in the form of a free mini-library of Special Reports worth over $1000 - The Laboratory Report of Findings which shows your exact personal nutritional bio-chemical measurements - A list of foods to avoid and foods to consume to correct the imbalances that are found - A detoxification plan - A Tendency sheet showing any illness or diseases you may be currently developing - A personal design of the most therapeutic organic supplements in the world - A class consultation with Dr. Tefft - An E-Course by Dan Robey on The Power of Positive Habits This common sense, practical and powerful health plan special is the most foundational and basic approach to taking the creating of radiant health into your own hands there is. It is truly in a league of its own and this Special Offer is unavailable anywhere but here. This is a nutrient management plan called the Science of Personalized Nutrition To get details IMMEDIATELY go to: RealhealthS ecret

Personalized Nutrition Consultants ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Personalized nutrition is: measuring each individual’s biochemistry and providing food guidelines and individually designed therapeutic supplement plans as a precise plan to heal, permanently lose weight and revitalize your body from any health problem. There is no more foundational or accurate test in the world to determine your own exact nutritional and disease tendency status. It is the final mega-trend in health and unlike any other plan in the world for deliberately creating wellness. Dr. Greg Tefft (who Weider publications has called the “Mind-Body Connector”) is the founder of Personalized Nutrition Consultants, the world’s leading expert in personalized nutrition, a holistic nutrition PhD. candidate and renowned clinical bio- nutritionist, a Naturopathic wellness practitioner and author who’s newest book, “Your Personal Life– Measuring What Your Specific Body Needs to Live Lean, Long, Strong & Better” will be published in April, 2006. “This is the way nutrition was genetically designed to work in the human body. This is the way nutrition should have been presented to us, long before we began popping all those vitamins, minerals, herbs and miracle cures. This is totally targeted nutrition, based on the most advanced, most accurate, most scientifically endorsed test in the world. This is the future of wellness” - Dr. Greg Tefft With the real results possible using the Total Body Chemistry – Targeted Nutrition Therapy system and the amazing yet practical insights and directions in the mini-library of Special Reports you will, at last, be able to: • END fatigue, dramatically improve energy and accelerate metabolism • Finally learn how to lose the weight and keep it off - - for life • AVOID heart disease • Bring blood pressure down – naturally, without drugs • IMPROVE mind clarity, increase memory and enhance mental functioning • KNOW what diseases or illnesses may be forming in your body • FIND OUT exactly what your body chemistry needs to perform at peak athletic performance • KNOW instead of guess about your exact nutritional fitness • Significantly improve your overall sense of well- being and inner peace...just feel good all over. • IMPROVE concentration abilities • Help you achieve the personal satisfaction and sense of fulfillment that comes with being radiantly healthful and active... • CREATE real and constant wellness, regardless of the on-going challenges you’ve been facing • Have radiant healthy skin • Help you help your kids to be healthy • LEARN how to spend less money on better health products • Dial up your sex life all with measurement, food and a doctor recommended therapeutic supplement program. Now we can surpass those very elements which all the 'one size fits all' nutritional guidelines, diet crazes and even our medical profession have been ignoring all along. Due to advancements in medical technology, computers capable of handling enormous databases to generate incredibly precise comparative analysis, and ultimately, a recent and surprising change in practice laws, Personalized Nutrition Consultants is now able to bring you these results at a remarkably affordable price... direct to your doorstep. See into the future of your own health and end the guesswork in knowing what to do about it. If you're really serious about building a foundation for lasting health and radiant wellness, in finally healing the same nagging health issues, if you’d like to put an end to the confusion and guessing about “how do you feel good and what do you do to get there?” we invite you to participate in this life-altering personal health care system. Go to: RealhealthS ecret.com to see exactly what we mean. You will quickly discover how you can actually take control of your body and create your own health assurance plan... for life! “At the root of all knowing about your health, is the Total Body Chemistry – Targeted Nutrition Test plan, which will quickly sort out metabolic inconsistencies to the level of the most personalized, target specific nutrition program clinically achievable, so that each and every one of us can enjoy the most energetic, radiantly healthy life possible.” - Dr. Greg Tefft Personalized Nutrition Consultants You will never regret the time you invest now to take advantage of this exciting medical laboratory guided wave of the future, for optimizing your body and mind. TO HEAR A RECORDING OF THE CALL go to: www.audioacrobat.com/note/Cn3Mh0ZQ Don’t you owe it to yourself to end the guesswork and finally know the truth about how supplements and eating work best for you? Please go to: RealhealthS ecret.com and accept our invitation to uncover the 'inside story'. Then decide to experience the last secret for age defying health, beauty and longevity! To Your Perfect Health, PNC Support Personalized Nutrition ConsultantsMeasuring what your specific body needs to live lean, long, strong & better

NutriFitness ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ nutrifit@georgettepann.com unitasj@aol.com 570 288-2409 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Forward email This email was sent to georgiep2.nutrifit@blogger.com, by nutrifit@georgettepann.com Update Profile/Email Address | Instant removal with SafeUnsubscribe™ | Privacy Policy. Powered by NutriFitness | 311 market st | kingston | PA | 18704

Tremendous Interest in the Future of Your Own Real Health

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Tremendous Interest in the Future of Your Own Real Health March 2006 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ in this issue -- Personalized Nutrition Consultants Greetings! This is Georgette again, from NutriFitness, to tell you how excited I am about the great response I’ve received to the newsletter I sent out last week. This newsletter was all about an exciting F*REE TeleSeminar that I am hosting with Dr. Greg Tefft this coming Thursday. If you want to stop the guesswork and know exactly what it takes to get healthy and stay that way please plan on joining myself and Dr. Tefft this Thursday evening, March 16 at 5:00.PM Pacific Time (that's 6 Mountain, 7 Central, and 8 Eastern). During the Tele-Seminar you will find out a great deal about Dr. Tefft and the astonishing benefits of Personalized Nutritional Counseling, one of the most exciting things to happen in the personal health field in a long time. Because of the large number of sign-ups for the Tele- Seminar we’ve had to add additional phone lines to handle everyone. This special no-cost “Future of Health” seminar is an ideal way to learn all about Personalized Nutritional Counseling and what it can personally do for you. I urge you to reserve a spot right now. Simply put, the healing, weight-loss and fitness program we will be discussing is unlike any you’ve seen or heard of before. Please take the time this Thursday evening to join in and find out what it takes to get healthy and stay that way. The rest of this email is a re-cap of the previous newsletter describing what we will be learning during the seminar. Thanks for taking the time to read this. I hope you have a fantastic day! Sincerely, Georgette Pann Choose Health Every Day!... Dr. Greg Tefft (who Weider publications has called the “Mind-Body Connector”) is the founder of Personalized Nutrition Consultants, the world’s leading expert in personalized nutrition, a holistic nutrition PhD. candidate and renowned clinical bio- nutritionist, a Naturopathic wellness practitioner, a three-time Natural Mr. America bodybuilding title holder and author who’s newest book, “Your Personal Life – Measuring What Your Specific Body Needs to Live Lean, Long, Strong & Better" will be published in March, 2006. For 30 years, Dr. Tefft has been perfecting the practice and the science of personalized nutrition. Working with over 100,000 people, he has helped develop a system of nutritional testing where each individual body chemistry is digitally measured and analyzed for its own exact chemical make-up of foundational minerals, vitamins and toxicities and then corrected for imbalances, to each person’s specific need. From Olympic athletes, to the rich and famous to neighborhood folks, Dr. Tefft’s teachings, health guidance and targeted nutrition system have been bringing people into the prime of their greatest health. This is truly, an end to the confusion and hype about healing, performance and weight-loss guesswork: results here can be measured. “This is the way nutrition was genetically designed to work in the human body. This is the way nutrition should have been presented to us, long before we began popping all those vitamins, minerals, herbs and miracle cures. This is totally targeted nutrition, based on the most advanced, most accurate, most scientifically endorsed test in the world.” - Dr. Greg Tefft

Personalized Nutrition Consultants ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Dr. Tefft can show you more about how to: • END fatigue, dramatically improve energy and accelerate metabolism • Finally learn how to lose the weight and keep it off -- for life • AVOID heart disease • Bring blood pressure down – naturally, without drugs • IMPROVE mind clarity, increase memory and enhance mental functioning • KNOW what diseases or illnesses may be forming in your body • FIND OUT exactly what your body chemistry needs to perform at peak athletic performance • KNOW instead of guess about your exact nutritional fitness • Significantly improve your overall sense of well-being and inner peace-just feel good all over. • IMPROVE concentration abilities • Help you achieve the personal satisfaction and sense of fulfillment that comes with being radiantly healthful and active... • CREATE real and constant wellness, regardless of the on-going challenges you’ve been facing • Have radiant healthy skin • Help you help your kids to be healthy • LEARN how to spend less money on better health products • Dial up your sex life -than anyone I've ever met and he does it all with nutrition. As a special thank you, to you, for being a part of our extended thenutrifitness.com supporters, I've convinced Greg to open his world renowned wellness classroom and reveal to you some of the world’s most powerful and foundational, personal nutritional health and longevity secrets, in an exciting 1-hour Tele-seminar. “At the root of all knowing about your health, is the Total Body Chemistry – Targeted Nutrition Therapy program, which will quickly sort out metabolic inconsistencies to the level of the most personalized, target specific nutrition program clinically achievable, so that each and every one of us can heal any health problem and enjoy the most energetic, radiantly healthy life possible.” - Dr. Greg Tefft Personalized Nutrition Consultants Although Dr. Tefft would normally charge $150 or more per person for a new-science Tele-Seminar like this, as a favor to us, he wants to share these truly life-altering insights as a gift and introduction to personalized nutrition. We invite you to tell your friends and family to sign up and join in as well. We think this information is that important. Look, if you're really serious about putting and end to nagging health issues, clearing up the confusion, end the guessing and know exactly what to do about “how do you feel good and what do you really do to be your healthiest?” you simply must participate in this life-altering Tele-Seminar. There's no cost to join in (other than your own long distance, if any) and the information Greg will reveal could, literally — immensely improve, heal you or even save your life. Wouldn’t that alone be worth your time? Dr. Tefft’s TeleSeminar is going to be on Thursday, March 16 at 5:00 PM Pacific Time (that's 6 Mountain, 7 Central, and 8 Eastern.) If you live in a time zone that makes it too inconvenient or too expensive to call, go ahead and register anyway and we'll notify you by e-mail after the call on how to get this important information to you another way. It's quick and easy to register. All you have to do is go to http://www.re alpnc.com/pann and enter your name and email address. So, if you need to know how to: • Increase your energy and END FATIGUE... • Reduce your weight and keep it where you want it . • KNOW, at last, what you nutritionally have and what you DON’T have. • KNOW, at last, what you nutritionally need and what you DON’T nee • HEAL (at the deepest level) mineral and vitamin imbalances, excesses & deficiencies, • FIND OUT about and correct disease tendencies. • Remove toxicities. • Look and feel like you’ve always wanted to • Have it planned out for you To register for this exciting and valuable no-cost Tele-Seminar and receive the PHONE NUMBER and PASSCODE please RSVP via the link below: http://www.rea lpnc.com/pann NOTE: This FREE Tele-Seminar is now nearly filled to capacity. As there are only 500 spots available, I urge you to reserve a place immediately to get in on this life-altering conference. TAKE 30 SECONDS RIGHT NOW TO RSVP http://www.rea lpnc.com/pann See you Thursday night! Warmly, Georgette Pann Founder - http://www.thenutrifitness.com

NutriFitness ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ nutrifit@georgettepann.com unitasj@aol.com 570 288-2409 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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Why weight loss requires strength training, even for women and seniors, Part 1

Why weight loss requires strength training, even for women and seniors

Part 1

 

Copyright 2006 Truth Publishing

Did you know that strength training is crucial for
successfully losing weight and keeping it off? I’m talking
about weight-bearing exercise. It doesn’t have to be a
huge, hulking workout where you’re trying to look like
Arnold Schwarzenegger in his prime, it just has to be some
basic strength training.

Why is strength training important for losing weight?
Strength training is important because many people try to
starve themselves into weight loss. They think it’s all
about controlling calories. Unfortunately, a lot of
dieticians and nutritionists don’t really understand
strength training, and they also think that it’s just about
calories: Calories in, and calories out. You consume extra
calories, you’ll gain body fat. If you have a calorie
deficit, you’re going to lose weight.

While this may be true, this approach is only part of the
picture. Sure, you need a calorie deficit to lose weight,
but how does your body actually use calories?

It’s your lean body mass - that muscle mass underneath your
body fat - that burns calories 24/7, allowing you to
actually eat more calories without gaining weight.

Let’s say you happen to be quite obese and you have a high
percentage of body fat. I used to be in that situation; I
know what it feels like. Underneath that body fat you
actually have a very strong skeleton and strong muscles.
Your body has built up those muscles in order to carry all
of that extra body fat when you move your body. Just the
very act of standing up, walking across a parking lot,
going up a flight of stairs or lifting your arms requires
more effort when you’re overweight, especially if you’re
obese. So the heavier you are, the stronger your muscles
have to be just to allow you to do basic, everyday things.

Now this can actually work to your advantage - if you
manage to keep all of that muscle mass and bone density in
place while you are losing body fat, then you can maintain
the high metabolism that’s associated with that lean body
mass even while you are dropping body fat. But if you
starve yourself, you’re going to lose all the muscle
resources you already have. It’s a mistake a lot of people
make. They try to lose body fat by starving themselves, and
as the body fat vanishes from their body, their muscle mass
also disappears. Why would the body get rid of muscle mass?
Because, frankly, it doesn’t need it.

Your body adapts to the need. You see, the body is an
adaptive system. It will adapt to whatever loads you place
on it. So if you are a heavier person and you’re carrying
around body fat, then your body will adapt by creating
stronger muscles to lift your body. It’s almost like doing
a leg press every time you

Why weight loss requires strength training, even for women and seniors, Part 1

Posted by Herb under General Fitness , Womens Health and Fitness , Senior Health
 

Copyright 2006 Truth Publishing

Did you know that strength training is crucial for
successfully losing weight and keeping it off? I’m talking
about weight-bearing exercise. It doesn’t have to be a
huge, hulking workout where you’re trying to look like
Arnold Schwarzenegger in his prime, it just has to be some
basic strength training.

Why is strength training important for losing weight?
Strength training is important because many people try to
starve themselves into weight loss. They think it’s all
about controlling calories. Unfortunately, a lot of
dieticians and nutritionists don’t really understand
strength training, and they also think that it’s just about
calories: Calories in, and calories out. You consume extra
calories, you’ll gain body fat. If you have a calorie
deficit, you’re going to lose weight.

While this may be true, this approach is only part of the
picture. Sure, you need a calorie deficit to lose weight,
but how does your body actually use calories?

It’s your lean body mass - that muscle mass underneath your
body fat - that burns calories 24/7, allowing you to
actually eat more calories without gaining weight.

Let’s say you happen to be quite obese and you have a high
percentage of body fat. I used to be in that situation; I
know what it feels like. Underneath that body fat you
actually have a very strong skeleton and strong muscles.
Your body has built up those muscles in order to carry all
of that extra body fat when you move your body. Just the
very act of standing up, walking across a parking lot,
going up a flight of stairs or lifting your arms requires
more effort when you’re overweight, especially if you’re
obese. So the heavier you are, the stronger your muscles
have to be just to allow you to do basic, everyday things.

Now this can actually work to your advantage - if you
manage to keep all of that muscle mass and bone density in
place while you are losing body fat, then you can maintain
the high metabolism that’s associated with that lean body
mass even while you are dropping body fat. But if you
starve yourself, you’re going to lose all the muscle
resources you already have. It’s a mistake a lot of people
make. They try to lose body fat by starving themselves, and
as the body fat vanishes from their body, their muscle mass
also disappears. Why would the body get rid of muscle mass?
Because, frankly, it doesn’t need it.

Your body adapts to the need. You see, the body is an
adaptive system. It will adapt to whatever loads you place
on it. So if you are a heavier person and you’re carrying
around body fat, then your body will adapt by creating
stronger muscles to lift your body. It’s almost like doing
a leg press every time you get up out of the chair. If you
weigh 300 lbs., you’re doing a 300 lb. leg press, you see?
Now if you were to drop 150 lbs. of body fat, and end up at
150 lbs., your body wouldn’t need the same amount of leg
muscle to lift you. It would eliminate those leg muscles
through catabolic action.

While it is eliminating this muscle mass, your metabolism
begins to slow. Remember, it’s the lean body mass that’s
burning calories day in and day out, even when you’re doing
nothing. If you reduce that muscle mass by allowing it to
go away (by not challenging your muscles), then your
metabolism is going to slow. A lot of people end up at a
place where they’ve lost the body fat and they’re lighter,
but it’s suddenly so much easier to put on body fat. They
don’t have the muscle mass they once did, they’re not
automatically burning calories, and if they overeat just a
little bit, they’ll start packing on the body fat again.

Strength train while losing weight. The solution to all of
this - the strategy I want to focus on here - is to engage
in strength training while you are losing body fat. If you
do this, then you will be able to maintain the muscle mass
that you already have underneath your body fat while you
are in the process of losing the fat. This will leave you
with a greater proportion of lean body mass to body fat,
meaning that you will be slimmer, yet you’ll have the
muscles that you had when you were overweight.

If you get rid of enough body fat in this way, then those
muscles may begin to show - if you’re a man. If you’re a
woman, don’t worry. You’re never going to bulk up. A lot of
women are mistakenly afraid of strength training. They
think that if they pump a few weights they’re going to turn
into Lou Ferrigno overnight. They think they’re going to
have this competition muscle-bound body from lifting a
couple of weights. Believe me, that is not the case at all.
Most bodybuilding women have trained for years, even
decades, just to produce that kind of muscle mass. Women
are not built to puts on lots of muscle mass, so don’t be
afraid that you’ll bulk up. Women who are afraid of
exercising because they think it’s going to make them look
bigger have it all wrong.

Women need strength training, too. Let’s take a moment to
cover that myth here. Let’s say you’re a woman and you have
more body fat than you want. You’re trying to decide,
“Should I engage in strength training as part of my weight
loss program?” Some women say, “No, because I’ll bulk up
and it’ll make me look fatter.” That’s a complete myth;
it’s totally false.

When you have a high percentage of body fat, that body fat
is stored not only in the tissues that are obvious - such
as your hips and your midsection, your arms and legs and so
on - it’s also stored intramuscularly, which means it’s
stored within the muscles of your body. It’s sort of like
the marbling of beef from a cow. If you slice a muscle from
a cow, there’s some fat inside the muscle. that is the same
kind of fat that’s in our muscles when we have a high
percentage of body fat.

That fat takes up a lot of space in the muscle, so it
actually makes the muscle look bigger, because there’s fat
inside. When you start losing body fat, even if you’re
engaged in strength training, that intramuscular fat will
begin to vanish. So even if your muscle mass begins to grow
- which, again, is very difficult for women to accomplish -
your overall muscle size is probably going to be smaller
when you’re at a lower percentage of body fat. The net
change in your muscle size is going to be almost nothing,
unless you really start to do strength training on a
regular basis for a period of a year or two, and then you
might actually begin to put on a little bit more muscle.

Don’t lose the muscle you’ve already built. So with that
crazy myth covered, let’s get back to the main point, which
is that engaging in strength training will conserve the
muscle mass you have now. Now here’s why this is so
important: It’s very easy for your body to shed useless
muscle. So if you’re not using a muscle, your body will get
rid of it over a few months. It’s gone. But to gain that
muscle back - now that takes some effort! That could take
months or years of strength training.

It is much harder for your body to engage in anabolic
reactions (to build muscle mass) than it is for your body
to catabolize and get rid of muscles. So, if you decide
you’re going to starve yourself while you lose weight and
get down to the minimum weight possible, and afterwards you
engage in strength training, then you’re going to find that
it’s a much more difficult process to gain lean body mass
than it was to slim away what you had to begin with.
Building lean body mass is a huge challenge.

It’s also important to note that when people talk about
weight loss, they throw that term around without really
understanding what it means. Everybody says “I want to lose
weight,” but they don’t really mean that. They mean they
want to lose body fat; they don’t want to just lose weight.
A limb amputation will cause you to lose weight, but that’s
not what people have in mind! People want to lose body fat.
So be careful what you wish for - and don’t use that
bathroom scale as a measure of your progress. There are a
number of reasons why.

One is if you just starve yourself and you start losing
lean body mass, then that counts as weight loss. But you’ve
done yourself no good whatsoever, because now you’ve
actually lowered your metabolism. The scale says, “Hey! You
lost another three pounds!” But it could be 2 lbs. of fat
and 1 lb. of muscle, and that’s not a good situation to be
in. You want to lose maybe 2.9 lbs. of fat and 0.1 lbs. of
muscle, or maybe 3 lbs. of fat and no muscle. But to do
that, you’ve got to challenge your muscular system through
some weight bearing exercise.

Don’t forget the glycogen fuel stored in your body. The
other thing to keep in mind when you’re using the bathroom
scale is that when you first start limiting your calories,
your body is going to start burning through its glycogen
stores. Glycogen is basically a fuel stored in your body.
It stores sugars together with water and locks them up in
the tissues and organs of your body like an energy battery,
ready for you to use at a future time.

There’s water locked in with those calories. That water
weighs a lot. So when you start restricting your calories,
the first thing your body burns is this extra storage of
energy, this extra glycogen. And the glycogen causes you,
as it’s burned, to shed water. You might look at the scale
and think, gee, I lost 5 lbs., but you really lost no body
fat whatsoever. It was just water, because your body
released glycogen. What usually happens to people when
their glycogen store has reached zero is they get really
hungry, they think they’re in a starvation panic, and then
they overeat. Their glycogen stores fill right back up,
they gain the 5 lbs. back, and usually they over ate to
such an extent that they store another half a pound of body
fat or so. Now they’re half a pound heavier than when they
began and they lost no body fat whatsoever. It was just a
game of glycogen and water storage they saw reflected on
the bathroom scale.

Bathroom scales are useless. So ignore the bathroom scale.
It is not useful for telling you how successful you are in
losing body fat. I don’t use one at all. The only measure
you should use is a “fat scale” or a caliper. A caliper is
the best way to measure body fat. Body fat calipers measure
the thickness of body fat in key locations around your
body. For men, one location is on the upper pectoral area,
another is the midsection and the third is on the top of
the quadriceps of the leg. For women, it’s the back of the
arm, the midsection and along the hip.

However, you’ve got to learn how to use a caliper correctly
if you want it to be an accurate indicator of fat loss
success. I just mention it as a tool for people who are
really serious about losing fat. People who use bathroom
scales to figure out how much weight they’ve lost are just
playing a silly game of deception - the bathroom scale is
useless. I mean, you could lose bone mass and you’d still
look like you were having lots of progress on the bathroom
scale.

How do you lose bone mass? Easy: you stop engaging in
exercise, stop walking, and stop running. If you do all
that (which I’m not recommending, by the way), then you
would start to lose bone mineral density, and that would be
reflected as weight loss. When you say you want to lose
weight, be careful what you ask for. Your body has a number
of ways to lose weight that have nothing whatsoever to do
with losing body fat or enhancing your overall state of
health.

—————————————————-
Mike Adams, “The Health Ranger,” is chief contributor and
editor of the NewsTarget Network, a leading independent
news source for natural health, nutrition, medicine and
other wellness topics. NewsTarget and Webseed.com are
leading information resources for consumers seeking
independent information on natural health and nutrition.
More than 12,000 searchable articles are available at
http://www.newstarget.com

Herb Daly Jr

While it is eliminating this muscle mass, your metabolism
begins to slow. Remember, it’s the lean body mass that’s
burning calories day in and day out, even when you’re doing
nothing. If you reduce that muscle mass by allowing it to
go away (by not challenging your muscles), then your
metabolism is going to slow. A lot of people end up at a
place where they’ve lost the body fat and they’re lighter,
but it’s suddenly so much easier to put on body fat. They
don’t have the muscle mass they once did, they’re not
automatically burning calories, and if they overeat just a
little bit, they’ll start packing on the body fat again.

Strength train while losing weight. The solution to all of
this - the strategy I want to focus on here - is to engage
in strength training while you are losing body fat. If you
do this, then you will be able to maintain the muscle mass
that you already have underneath your body fat while you
are in the process of losing the fat. This will leave you
with a greater proportion of lean body mass to body fat,
meaning that you will be slimmer, yet you’ll have the
muscles that you had when you were overweight.

If you get rid of enough body fat in this way, then those
muscles may begin to show - if you’re a man. If you’re a
woman, don’t worry. You’re never going to bulk up. A lot of
women are mistakenly afraid of strength training. They
think that if they pump a few weights they’re going to turn
into Lou Ferrigno overnight. They think they’re going to
have this competition muscle-bound body from lifting a
couple of weights. Believe me, that is not the case at all.
Most bodybuilding women have trained for years, even
decades, just to produce that kind of muscle mass. Women
are not built to puts on lots of muscle mass, so don’t be
afraid that you’ll bulk up. Women who are afraid of
exercising because they think it’s going to make them look
bigger have it all wrong.

Women need strength training, too. Let’s take a moment to
cover that myth here. Let’s say you’re a woman and you have
more body fat than you want. You’re trying to decide,
“Should I engage in strength training as part of my weight
loss program?” Some women say, “No, because I’ll bulk up
and it’ll make me look fatter.” That’s a complete myth;
it’s totally false.

When you have a high percentage of body fat, that body fat
is stored not only in the tissues that are obvious - such
as your hips and your midsection, your arms and legs and so
on - it’s also stored intramuscularly, which means it’s
stored within the muscles of your body. It’s sort of like
the marbling of beef from a cow. If you slice a muscle from
a cow, there’s some fat inside the muscle. that is the same
kind of fat that’s in our muscles when we have a high
percentage of body fat.

That fat takes up a lot of space in the muscle, so it
actually makes the muscle look bigger, because there’s fat
inside. When you start losing body fat, even if you’re
engaged in strength training, that intramuscular fat will
begin to vanish. So even if your muscle mass begins to grow
- which, again, is very difficult for women to accomplish -
your overall muscle size is probably going to be smaller
when you’re at a lower percentage of body fat. The net
change in your muscle size is going to be almost nothing,
unless you really start to do strength training on a
regular basis for a period of a year or two, and then you
might actually begin to put on a little bit more muscle.

Don’t lose the muscle you’ve already built. So with that
crazy myth covered, let’s get back to the main point, which
is that engaging in strength training will conserve the
muscle mass you have now. Now here’s why this is so
important: It’s very easy for your body to shed useless
muscle. So if you’re not using a muscle, your body will get
rid of it over a few months. It’s gone. But to gain that
muscle back - now that takes some effort! That could take
months or years of strength training.

It is much harder for your body to engage in anabolic
reactions (to build muscle mass) than it is for your body
to catabolize and get rid of muscles. So, if you decide
you’re going to starve yourself while you lose weight and
get down to the minimum weight possible, and afterwards you
engage in strength training, then you’re going to find that
it’s a much more difficult process to gain lean body mass
than it was to slim away what you had to begin with.
Building lean body mass is a huge challenge.

It’s also important to note that when people talk about
weight loss, they throw that term around without really
understanding what it means. Everybody says “I want to lose
weight,” but they don’t really mean that. They mean they
want to lose body fat; they don’t want to just lose weight.
A limb amputation will cause you to lose weight, but that’s
not what people have in mind! People want to lose body fat.
So be careful what you wish for - and don’t use that
bathroom scale as a measure of your progress. There are a
number of reasons why.

One is if you just starve yourself and you start losing
lean body mass, then that counts as weight loss. But you’ve
done yourself no good whatsoever, because now you’ve
actually lowered your metabolism. The scale says, “Hey! You
lost another three pounds!” But it could be 2 lbs. of fat
and 1 lb. of muscle, and that’s not a good situation to be
in. You want to lose maybe 2.9 lbs. of fat and 0.1 lbs. of
muscle, or maybe 3 lbs. of fat and no muscle. But to do
that, you’ve got to challenge your muscular system through
some weight bearing exercise.

Don’t forget the glycogen fuel stored in your body. The
other thing to keep in mind when you’re using the bathroom
scale is that when you first start limiting your calories,
your body is going to start burning through its glycogen
stores. Glycogen is basically a fuel stored in your body.
It stores sugars together with water and locks them up in
the tissues and organs of your body like an energy battery,
ready for you to use at a future time.

There’s water locked in with those calories. That water
weighs a lot. So when you start restricting your calories,
the first thing your body burns is this extra storage of
energy, this extra glycogen. And the glycogen causes you,
as it’s burned, to shed water. You might look at the scale
and think, gee, I lost 5 lbs., but you really lost no body
fat whatsoever. It was just water, because your body
released glycogen. What usually happens to people when
their glycogen store has reached zero is they get really
hungry, they think they’re in a starvation panic, and then
they overeat. Their glycogen stores fill right back up,
they gain the 5 lbs. back, and usually they over ate to
such an extent that they store another half a pound of body
fat or so. Now they’re half a pound heavier than when they
began and they lost no body fat whatsoever. It was just a
game of glycogen and water storage they saw reflected on
the bathroom scale.

Bathroom scales are useless. So ignore the bathroom scale.
It is not useful for telling you how successful you are in
losing body fat. I don’t use one at all. The only measure
you should use is a “fat scale” or a caliper. A caliper is
the best way to measure body fat. Body fat calipers measure
the thickness of body fat in key locations around your
body. For men, one location is on the upper pectoral area,
another is the midsection and the third is on the top of
the quadriceps of the leg. For women, it’s the back of the
arm, the midsection and along the hip.

However, you’ve got to learn how to use a caliper correctly
if you want it to be an accurate indicator of fat loss
success. I just mention it as a tool for people who are
really serious about losing fat. People who use bathroom
scales to figure out how much weight they’ve lost are just
playing a silly game of deception - the bathroom scale is
useless. I mean, you could lose bone mass and you’d still
look like you were having lots of progress on the bathroom
scale.

How do you lose bone mass? Easy: you stop engaging in
exercise, stop walking, and stop running. If you do all
that (which I’m not recommending, by the way), then you
would start to lose bone mineral density, and that would be
reflected as weight loss. When you say you want to lose
weight, be careful what you ask for. Your body has a number
of ways to lose weight that have nothing whatsoever to do
with losing body fat or enhancing your overall state of
health.

—————————————————-
Mike Adams, “The Health Ranger,” is chief contributor and
editor of the NewsTarget Network, a leading independent
news source for natural health, nutrition, medicine and
other wellness topics. NewsTarget and Webseed.com are
leading information resources for consumers seeking
independent information on natural health and nutrition.
More than 12,000 searchable articles are available at
http://www.newstarget.com

Herb Daly Jr

Diet Tips For The Whole Family

Losing weight is never really easy, but when you find it
necessary to prepare diet meals for yourself and fare that your
family will eat as well, it can become really difficult. If you
find yourself in this situation, the solution may be easier
than you might think. While your family need not go on a diet
with you, making some changes to the way you prepare meals can
help to ensure that you stick to your diet goals and your
family eats healthier as well. 

One of the most important things you can do to make the switch
to healthier eating is pay attention to the cuts of meat that
you purchase and prepare. Whenever possible, purchase the
leanest cuts of meat available. They may be slightly more
expensive, but the health benefits you receive are well worth
the extra cost. To beef up the health benefits even more,
switch from frying prep methods to other methods such as
roasting, baking, grilling and broiling. This is a great way to
lose weight and keep your arteries free and clear. 

Everyone, whether you happen to be dieting or not, can benefit
from adding more vegetables to the menu. This is only true;
however, if those veggies are prepared in the healthiest ways
possible. Instead of loading them down with lots of cheese and
butter, opt for other tasty methods. Steamed vegetables
seasoned with herbs, spices, imitation butter and/or flavored
vinegar provide a tasty and healthy alternative to fat and
calorie laden vegetable casserole dishes. 

Unless you are on a very strict no carbohydrate diet, grains
can actually be good for your weight loss plans and form a
healthy part of your family’s eating routine as well. The
important key is to choose healthy grains instead of those that
are high in refined sugar. Opt for whole grain rolls, breads and
wild rice. Not only are these choices healthier, but they also
taste better. 

One of the biggest problems for families where one or more
members are on a diet is satisfying the sweet tooth of some
without wrecking the diet plans of others. One way to handle
this is by stocking the freezer and pantry with dessert options
that are tasty but won’t sabotage your weight loss goals.
Consider choices such as low-cal and low-fat ice cream or
yogurt. Paired with an all fruit spread topping or light
whipped topping, there’s a good chance the kids won’t even
notice the difference as they dig in. Other great dessert
alternatives include fat-free pudding, sherbet, gelatin, fruit
cocktail and apple sauce. 

If you really want to energize your diet and create a healthier
routine for your family, consider skipping dessert all-together
and heading outside for a group walk, bike ride or even a game
of Frisbee or volleyball. Not only will you be setting a
healthy example for the rest of your family, but you’ll also
grow stronger as a family unit while spending quality time
together.


About The Author: Joey Dweck is the Founder & CEO of
http://WeightLossBuddy.com a website committed to 24/7 support,
expert advice, and helping people find a buddy(s) who will
support their effort to lose weight, and live a healthier
lifestyle. And it's all Free. Sign up for the Free 4-Part
E-Course “Losing For Good” http://www.weightlossbuddy.com

 

Why The Low GI Diet Is The Key To Your Weight Loss Goals!

Losing weight is one of the hardest goals Americans annually
seek to accomplish. The weight loss industry is huge and
incorporates every type of fad diet, pill, cream, and lotion
possible. Instead of falling prey to one of these “lose weight
quickly” fads, entrust your weight loss into something that
will guarantee you results: a low GI diet. 

This diet is certainly nothing new and does not require
purchase of any expensive diet foods that are usually packed
with preservatives. A low GI diet is much more than a typical
diet—it is truly a change in your lifestyle, health, and
overall well being.

What does GI Stand for Anyway?

The “GI” in GI diet stands for Glycemic Index. The Glycemic
Index is based on the carbohydrate content of food and how
quickly those carbohydrates affect your blood glucose level.
Foods with a high Glycemic Index are quickly digested and
turned into sugar. It is no surprise that these foods usually
lack necessary vitamins or nutrients and contain needless
calories and fats. Foods with a high Glycemic Index (foods
ranking 70 or greater on the scale) include:

* Foods high in sugar or glucose
* Baked or mashed potatoes
* White Rice
* Regular (not whole grain) bread
* Cookies, cakes, muffins, doughnuts
* Junk foods

A Little Thought and Preparation Make a Big Difference

The method of food preparation also affects the Glycemic Index.
Foods that are cooked or pre-cooked have a higher GI. For
example, instant oatmeal or grits have a higher Glycemic Index
than the same foods cooked in a more traditional manner. Due to
this reason, individuals who are on a low GI diet tend to put
more thought into foods consumed and tend to consume less
pre-cooked, pre-packaged foods filled with preservatives or
additives.

It’s All About Choices

By choosing to consume foods with a low Glycemic Index, you are
making a conscious effort to consume foods that are nutritious
and good for you. This diet is also critical for individuals
with diabetes or other conditions that make it necessary to
monitor their blood sugar levels. Make the conscious commitment
to embark on a low GI diet and create a healthy lifestyle.

What foods are classified as low GI? You will certainly be
surprised with the incredibly long list of options available to
individuals currently pursuing a low GI diet! These low GI (55
or less) foods include:

* Most fruits (apples, pears, oranges, berries, etc.)
* High fiber grains (bran, whole grain wheat’s)
* Pastas
* Whole milk
* Low-fat yogurt
* Lentils
* Whole grain cereals (Special K, All Bran, etc)

These foods are readily incorporated into a daily diet and
intermixed with foods that have a medium rank on the Glycemic
Index between 56 and 69. These foods should be eaten sparingly,
thoroughly mixed with the low GI foods. Such medium GI foods
include:

* Boiled potatoes
* Dried fruits (raisins and apricots)
* Ice Cream
* Shortbread cookies

Where’s the Meat?

If you are wondering where fresh meat, eggs, cheese, and
vegetables rank on the Glycemic Index, it is because these
foods do not contain carbohydrates. For this reason, they are
deemed suitable to consume and still abide by the guidelines of
the low GI diet. Whether you are a bona fide meat eater or a
staunch vegetarian, you are sure to succeed on this great diet.


A low GI diet is excellent for any individual wishing to lose
weight without giving up the foods they love. This diet will
allow you to joyfully consume beloved breads and perfect pastas
without guilt! If you find yourself wanting a lifestyle change
and are ready to lose weight, you’ll definitely want to look
for more in-depth information on the easily adaptable GI diet.


About The Author: Wesley Atkins is a fitness and nutrition
coach and author of the "Low GI Diet Breakthrough" ebook. For
free tips, weight loss information, or to find out more about
his book, visit: http://www.lowgidietbreakthrough.com

 

How To Know If You Are Burning Muscle Not Fats? Burn Body Fat ...

The danger of any weight loss program is that you may lose more
muscles than fats. This is not healthy at all because when you
lose muscles, your metabolism will slow down and your body will
in turn retain more fats.

So how do you know if you are burning more muscles than fats?
There is a simple and inexpensive way to find out.

Firstly, you must know that whenever your body burn fats for
energy, a certain chemical call ketones are released. “When
your body releases ketones, it is chemical evidence that you’re
consuming your own stored fat.” said the famous MD Dr Atkins. 

You want your body to burn the food you have eaten and even
more so if you are obese, your body fat for energy and not your
muscles.

One simple yet inexpensive way of knowing whether you are
burning your body fat or muscles is to test for the production
of ketones. If you are releasing ketones, you are burning fats
instead of your muscles. If you are you are on a weight loss
program and you are not producing ketones, then your program is
not effective because you are burning other energy sources such
as carbs or your own muscles. That means your weight loss
program is virtually ineffective and can even be dangerous.

Ketones strips to test for ketones in your urine are readily
available in most pharmacies. These strips are usually used by
diabetics but are also a wonderful tool to check how effective
your weight loss program is.

If you are losing weight and do not include exercises and a
healthy diet in your weight loss program or you are actually on
a severe caloric restriction diet, chances are very high that
you may be burning your muscles for energy instead of your
fats. Losing too much muscle is dangerous and may be fatal. Do
know that your heart is a muscle. Does this statement give you
warning bells?


About The Author: Chris Chew is a fitness personal trainer of
fashion models, actors, and international male pageant title
holders. See more articles at his sites
http://www.sgfitness.com and http://www.sgfitnessonline.com

 

2 Steps To Six Pack Abs

2 Steps To Six Pack Abs

 

 

First off, I want to mention that, for most people, getting six
pack abs is not an easy task. It requires dedication, but it is
possible! Below is a general 2-step guide that, if followed
religiously for 3 months, will produce results. 


Step 1: Nutrition

This is the single most important part of the puzzle, hands
down. You can have the most impressive set of abs, but if
they're covered with a layer of fat, you won't see them! Break
up your day with 5 or 6 mini-meals because this jump starts
your metabolism. And stop eating the food that is preventing
results: white bread, loads of pasta, soda, candy, fast food,
hydrogenated oils, sugars and fructose corn syrup.

Instead, replace them with foods that will help you reach your
goal: oatmeal, olive oil, whole grain breads, fruits,
vegetables, nuts, eggs, natural peanut butter, chicken, fish,
protein and water. Be realistic- you'll slip here and there,
but make a conscious effort to radically improve your eating
habits because getting a six pack will be impossible if you
don't.


Step 2: Exercise

You need to concern yourself with 3 different exercises:
cardio, weightlifting and ab exercises. And aim to workout 3- 4
times a week.

The cardio you do can be anything: walking, running, biking,
swimming....whichever cardio you don't mind doing so that
you'll stick with it. Aim for 30-45 minutes, a minimum of 2
times a week.

Weightlifting is important because 3 pounds of added muscle
burns as many calories as a 1 mile jog...and this is while
you're just sitting around! Aim for 30-45 minutes, a minimum of
2 times a week. If you're confused as to what exercises to do
for each body part, check out out the following website. It
features professional bodybuilders, but the information is
great and can be used by anyone.

http://www.bodybuilding.com/fun/exercises.htm

The last exercise you need to incorporate into your workout is
ab exercises. Aim to work your abs a minimum of 3 times a week.
There are a ton of different ab exercises you can do so try to
find 3 or so that you enjoy doing so you can mix it up. A good
database of different ab exercises is:

http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdominals



Tip: mix up your workout routine every 2 weeks to keep your
body guessing and changing. Add or take away different weight
or ab exercises, or at the very least, vary the weight, reps or
form of cardio you do.

Well, there you have it. Follow the above for 3 months
religiously, and while results will vary from person to person,
you will experience improvement. 

It will take dedication on your part, but imagine the feeling
you'll get when you look in the mirror and like what you see.


About The Author: Ryan Cote is the owner of
http://www.SimpleHealth123.com, a health and wellness website
supplying aging healthy products and free resources. Come visit
and download his free health and wellness e-mail course, 4 Days
to Better Health.

See Into the Future of Your Health

	The Science of Personalized Nutrition – The Future of Health

As you know, I am always on the lookout for experts who can help you achieve your health and fitness goals. I would like to invite you to a "no cost" Health Tele-Seminar featuring Dr.Greg Tefft (who Weider publications has called the "Mind-Body Connector") the founder of Personalized Nutrition Consultants, the world's leading expert in personalized nutrition, a holistic nutrition PhD. candidate and renowned clinical bio-nutritionist, a Naturopathic wellness practitioner, a three-time Natural Mr. America bodybuilding title holder...Dr. Tefft will show you a plan simple plan that will clear up the confusion about how to be your healthiest, lose weight permanently, excel athletically, and live the longest-once and for all. (Normal charge is $150...no charge for NutriFitness subscribers). This TeleSeminar is titled: The Science of Personalized Nutrition – The Future of Health Personalized nutrition is the use of nutrition as a precise and individual tool to heal each person from any health problem. This includes obesity,chronic overweight problems, fatigue, blood pressure or any of the more than 223 diet-related degenerative diseases that currently make the US the sickest country on earth. There is no more foundational or accurate tool in the world to measure and determine your own exact nutritional and disease tendency profile to see directly into the future of your own health. For 30 years, Dr. Tefft's life's work has been in perfecting the practice and the science of personalized nutrition. Working with over 100,000 people,he has helped develop a system of nutritional testing where each individual body chemistry is digitally measured and analyzed for its own exact nutritional chemical make-up of foundational minerals, vitamins and toxicities and then corrected for imbalances, to each person's specific need. From Olympic athletes, to the rich and famous to neighborhood folks, Dr.Tefft's teachings, health guidance and targeted nutrition system have been bringing people out of the blizzard of conflicting health information and into the prime of their greatest health. This is at last, an end to healing, performance and weight-loss guesswork, by knowing exactly what to do to plan and create wellness. It's a reality health-check. Dr. Tefft can show you more about how to: • END fatigue, dramatically improve energy and accelerate metabolism • Finally learn how to lose the weight and keep it off -- for life • AVOID heart disease • Bring blood pressure down – naturally, without drugs • IMPROVE mind clarity, increase memory and enhance mental functioning • KNOW what diseases or illnesses may be forming in your body • FIND OUT exactly what your body chemistry needs to perform at peak athletic performance • KNOW instead of guess about your exact nutritional fitness • Significantly improve your overall sense of well-being and inner peace...just feel good all over. • IMPROVE concentration abilities • Help you achieve the personal satisfaction and sense of fulfillment that comes with being radiantly healthful and active... • CREATE real and constant wellness, regardless of the on-going challenges you’ve been facing • Have radiant healthy skin • Help you help your kids to be healthy • LEARN how to spend less money on better health products • Dial up your sex life Now, as a special thank you for being part of our NutriFitness family,Dr. Tefft is opening his world-renowned wellness classroom and will reveal some of his most powerful and effective, personal nutritional health and growth secrets in this exciting 1-hour Tele-Seminar. And even better, although Dr. Tefft would normally charge $150 or more per person for a new-science Tele-Seminar like this, as a favor to us, he wants to share these truly life-altering insights as a gift and introduction to personalized nutrition. You're invited on Thursday, March 16, 2006 from 5:00 P.M. to 6:00 P.M. Pacific Time, (8 pm to 9 pm EST) It's quick and easy to register. All you have to do is go to http://www.real pnc.com/pann NOTE: This F*REE Tele-Seminar will fill to capacity fast. As there are only 500 spots available, I urge you to reserve your place immediately if you really want to get in on this call. http://www.real pnc.com/pann Sincerely, georgette pann NutriFitness unitasj@aol.com nutrifit@georgettepann.com 570 288-2409

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Why Is It Important to Help Boost Your Metabolism

Why Is It Important to Help Boost Your Metabolism
Copyright © 2006 Kamau Austin, All Rights Reserved
DBA AdPro Media Sales
http://www.HealthandFitnessVitality.com



Have you ever started a weight loss program with a friend
and found that your weight loss buddy lost much more weight
in the same time period? It seemed like the weight just
melted off of him or her with little effort on their part.

While you had to sweat for every ounce you lost their extra
pound just seemed to melt away. Well, this is not
necessarily because you did something wrong.

Nor does it signal any shortcoming on your part. It may
simply be a matter of the difference in your friend's
metabolism as compared to your own. But what is your
metabolism and can it be boosted?

The best approach this problem is to find an effective way
to boost your metabolism and increase your level of fat
burning.

Metabolism is simply speaking the rate which food is
consumed by the body and converted into energy by various
processes. The word metabolism is derived from the Greek
word 'meta' meaning change or transformation.

Metabolism is an essentially important function of the body.
It allows the body to break down the food consumed to
perform various tasks.

Metabolism is responsible for the successful actions like:

- maintenance and upkeep of the muscles and tissues
- repairing and healing damaged and injured parts of the
  body and
- keeping the body running by providing energy and ridding
  the body of harmful toxins.


Metabolism is essential for a healthy body because it aids
in the system of digestion. It also allows the body to
comfortably absorb nutrients in food.

The kind of food you consume affects the metabolism of the
body. If you eat healthy nutrient rich food you will more
positively affect the metabolism of the body.

The body's metabolism is affected by a few key factors such
as...

- proper nutrition
- adequate quantities of water, and
- properly planned physical activity.


Each of these factors is crucial to maintaining a perfectly
balanced rate of metabolism. If we ignore even these
factors then the metabolism of the body tends to decrease.

The process of losing excessive weight and weight management
is also related very closely to your body's metabolism.

Weight loss is achieved by burning the excessive fats
accumulated by the body. The rate or speed you burn fat is
dependent upon the your body's metabolism.

Therefore, the easiest way to lose or manage your weight is
to boost your metabolism. The trend du jour is for people to
adopt a certain diet low in sugar, carbohydrates, fats, or
calories.


-- Beware Trendy Diets --

What tends to happen in low calorie diets is you often lower
your weight but at the -- expense of your metabolism.
Avoid diets built on the myth: ALL FAT IS BAD!!

The body cannot function without fats. In fact if any one
of the basic food groups is eliminated from the diet then
the metabolism and the overall health of your body will
suffer.

The most effective way to boost your metabolism rate is to
follow an exercise and good nutritional program. The
program should allow you more energized physical activity
that will increase your metabolism.

To bust a very powerful and popular myth, your metabolism is
not something you are born with. You can increase your
metabolic rate.

Take care of your health with a sensible diet and exercise.
These simple steps will help to increase your metabolism
rate.

The metabolism of your body is directly related to the
intensity of the exercises done by you. It is important to
maintain continuity and a consistency when working out to
increase your metabolism.

A few simple exercises when performed with rigor and
intensity can yield very good results. Moreover changing
your food habits, does not mean you discard all familiar
foods and replace them with tofu.

Carefully chart out a plan where you specifically name which
exercises and with what frequency you will adopt them.

Cardiovascular and strength training is a great way to
increase metabolism. The body's metabolic rate responds
enthusiastically to rigorous activity and trying new
exercises with greater intensity forces the body to use up
its fat reserves and activates your metabolic rate.

Sports nutritionists understand that the more fat that can
be eliminated from the body the better. Proper
supplementation can help get rid of stubborn fat. We found
a product called Cardio-Stack™ available from Amazon and
www.BODeStore.com, that show great promise to release fat
from the body into the blood stream where it can more easily
be eliminated.

You can increase your metabolism provided you eat healthy
and exercise regularly. Don't forget to drink lots of water
to consistently flush out the toxins in the body. Fitness
guru Denise Austin suggests drinking cold water helps boost
your metabolism because your body has to expend energy to
help keep you warm.



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Article courtesy of Kamau Austin, (c) Copyright 2006


This article is for general information purposes only. Before
under taking any exercise or treatment program always first
check first with your doctor and health professionals.