MS Office 2007 ready to download

Office 2007 is available for enterprise users from November 30, 2006. The end user version is available from the beginning of 2007. The 2007 Microsoft Office System, also known as Microsoft Office 2007, is the most recent version of Microsoft's productivity suite. Formerly known as Office 12 in the initial stages of its beta cycle, it was scheduled to be made available to volume license customers on November 30, 2006, with general availability following in early 2007. Office 2007 contains a number of new features, the most notable of which is the entirely new graphical user interface called the Ribbon, replacing the menus and toolbars that have been the cornerstone of Office since its inception. Office 2007 also includes new applications and server-side tools. Chief amongst these is Groove, a collaboration and communication suite for smaller businesses which was originally developed by Groove Networks before being acquired by Microsoft in 2005. Also included is Office Sharepoint Server 2007, a major revision to the server platform for Office applications, which supports "Excel Services", a client-server architecture for supporting Excel workbooks that are shared in real time between multiple machines, and are also viewable and editable through a web page. While Office 2007 includes many new features, one has been removed entirely: Microsoft FrontPage is no longer being developed; its successor is the Microsoft Expression line of products.
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FW: Complimentary, 37-page Power Fitness Principles guide

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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Claim your complimentary Consumer Fitness Guide Now Oct 2006 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ If you're like most people, you might be confused about the huge amount of information both online and offline about fitness. There's all sorts of products and so-called gurus teaching how to build muscle, burn fat, get healthy, and more. But how do you know what's for real? And how can you find the time to discover for yourself the real truth about fitness? That's why I'm writing I just received a 44-page consumer guide called "Power Fitness Principles" that reveals in clear and simple language the core truths about fitness. Armed with this knowledge, you should be able to quickly and easily evaluate any fitness method or product on the market to see if it "has teeth". fatburningfurnace It was recently written by 10+ year fitness expert and enthusiast, Rob Poulos. Over the past decade, Rob bought every fitness method and system he could get his hands on and became somewhat of a "mad scientist" when he decided to begin testing these methods ruthlessly on himself and others who volunteered to help, in effect becoming "guinea pigs". Little by little, he took note of what really worked and what didn't. More importantly, Rob was also after what was realistic in a normal person's schedule. Nutrition and fitness methods that required extraordinary effort or long hours in the gym just didn't cut it for Rob. He wanted to be in great shape, but he wanted to have a life, too. And when the dust settled, Rob discovered a core group of fitness fundamentals that he was shocked more people didn't know about. In fact, he believes that if every one knew about these "Power Fitness Principles", there would be a lot more people enjoying healthier lives without bouncing from one fad diet to the next. So here they are... Rob gave me permission to give a copy of his brand new "Power Fitness Principles" consumer guide to you as my reader. It's completely "on the house" and my gift to you. Here's your complimentary download page: Click Here:fatburningfurnace So whatever your age is, whether you're male or female, and whether you're trying to shave off some extra pounds, build more muscle, or just get into better overall health, Rob's "Power Fitness Principles" is for you. Honestly, after reading this, I was shocked that Rob's giving this information away for nothing. Then he told me that he's planning on probably selling this guide in the future; but for now, he wants as many people as possible to discover these fundamental "truths" about fitness, so that's why he's giving them away for a short time. I hope you enjoy Rob's "Power Fitness Principles" consumer guide as much as I have. To your health and fitness, Georgette Author of Sure Victory p.s. You may have seen an early version of this report this past summer. If so, you need to get this updated, longer version, as it addresses some critical "Missing Questions" unintentionally left out of the first draft. Here's the page again: fatburningfurnace

Quick Links... ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Our Website Sure Victory Express Workouts More About Us

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Get Fit Newsletter October 1

10/1/2006 Get Fit Newsletter
HI Welcome to all new subscribers! New at NutriFitness: Hatha Yoga with Diana Lowe. Classes start Oct. 3 and will run every Tues and Thurs at 7 pm. So call NOW to reserve your spot.288-2409. Fitness Bootcamps start Oct 9...so get your Booty in Bootcamp! Call 288-2409 to pre-register. Have some Fun while you get Fit:) I also started a new Bootcamp Discussion Forum at http://www.freepowerboards.com/bootcamp/  so go check it out and register for fre.e.e. I am also looking for some volunteers to help moderate the forums. If you are interested just reply to this newsletter. I am still putting the finishing touches on the forum so your feedback is welcome.  ****Also check out the new NutriFitness Bootcamp Blog at http://nutrifitnessbootcamps.com   Thank you, Georgette co-owner NutriFitness PS. The first client to bring me a Cherry Oatmeal Muffin(below)...gets a FREE.E training session.:) Breakfast: It really is for champions? We have been told time and time again that breakfast is the most important meal of the day, yet nearly one-fifth of all adults choose to pass on the Wheaties. What is the big deal about breakfast? Can a solid breakfast really make or break your fitness goals? Read on as I answer your most pressing questions on this popular subject… Why eat Breakfast? Let’s dissect the word ‘breakfast’. When you take it apart you find two words with an all-important hidden message. Break – Fast. I can hear your wheels spinning on this one! That’s right, breakfast is the meal that breaks the fast that your body goes into each and every night when you sleep. When breakfast is skipped, your body continues to fast until you eat later in the day. This is a problem for two reasons. Problem #1: Your brain needs fuel to function at its peak. This fuel comes in the form of glucose derived from food and is needed to walk, talk and perform all other activities. When you skip breakfast your brain is forced to work extra hard in breaking down stored carbohydrates or to turn fats and proteins into usable forms of glucose. Eating breakfast has been proven to improve concentration, increase your problem solving capabilities, enhance overall mental performance and even boosts your memory and mood. Problem #2: Your metabolism will go into ‘famine’ mode. Three to four hours after you eat, your metabolism shuts down and acts as if it needs to store food. This is a great function to have if a famine were to break out, leaving you without food for days. Since this is likely not the case for you, it is pretty annoying when your body starts packing on the pounds in an attempt to protect you from starvation! Eating breakfast communicates with your body the fact that you are healthy, well fed and not in need of extra fat storage. What about the cut calories? “Skipping breakfast is how I cut calories out of my diet.” I can’t tell you how often I hear this response when I encourage people to eat breakfast. What these “calorie cutters” don’t realize is that they are the ones who turn to snacking later in the day in an attempt to ward off low energy levels. Allowing your body to become over-hungry leads to distorted satiety signals, and leaves the door wide open for overeating later in the day. Start your day with breakfast and then continue to eat smaller meals and snacks throughout the day for optimal calorie burning. What’s for Breakfast? Now that you are convinced that breakfast is worth your time, it’s time to decide what to have! A recent study done by FoodWatch, a Minnesota-based consulting firm that watches food trends, revealed that most people are basically eating dessert for breakfast, due to the high quantities of on-the-go breakfast foods that are processed, packaged and pumped full of refined carbohydrates. Another study recently proved that high fiber, low fat breakfasts promote healthy weight control much more effectively than highly refined breakfast foods. Try the following On-The-Go Breakfast Selections for a blend of hearty carbohydrates, protein and fat and experience optimal morning energy. Low Fat Yogurt with Fresh Fruit Low Fat Cottage Cheese and a Cherry Oatmeal Muffin (see recipe below) Hard Boiled Egg and Whole Wheat Toast Scrambled Egg White on Half a Bagel Whole Wheat Tortilla rolled with Scrambled Egg Beaters and Salsa Soy Milk with Whole Grain Cereal and Fresh Fruit Sleep It Off Did you know that sleep is a vital component for weight loss? A study done at the University of Chicago concluded that people who got less than four hours of sleep actually had increased levels of the hormone cortisol and insulin—which are linked to a difficulty in processing carbohydrates. Tonight go to bed early, aim for 8 hours of sleep, and wake up fitter. Cherry Oatmeal Muffins Every bite of this hearty muffin is packed with pure energy! Oatmeal and dried cherries blend with fresh oranges for a low-fat, low-sugar breakfast taste that is far from ordinary. Yield 12 tasty muffins. Ingredients: 1 cup Quick Cooking rolled oats 3/4 cup All-Purpose flour 1/4 cup Whole Wheat flour 1 tablespoon Baking Powder 1/2 teaspoon Baking soda 1/2 cup Brown Sugar 1 grated rind of a Whole Orange 1/2 cup Dried Cherries chopped 1/3 cup Low-fat Milk 1 Egg, beaten 1/4 cup Oil 1/4 cup Light Sour Cream 2 tablespoon Light Cream Cheese 1/4 cup Juice of one Orange Instructions Preheat the oven to 375 degrees and place 12 muffin liners in a muffin pan. In a medium bowl, combine all of the dry ingredients together. Add the wet ingredients and mix until the dry ingredients are just moistened—Be careful to not over-mix. Fill each muffin tin ¾ full. Bake for 20-25 minutes until golden brown. Enjoy. Know anyone who could use these valuable tips and ideas? Do them a favor and use the link below to forward this newsletter along. Forward This Newsletter - Refer a Friend	Refer a Friend - Click Here georgette pann NutriFitness Email Me My Site (570) 288-2409 Subscibers Only:NutriFitness' Book "Sure Victory"-Now on Amazon!
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Eat Out and Lose Weight -- 25 Easy & Healthy Tips

Eat Out and Lose Weight -- 25 Easy & Healthy Tips for Dining Out


Diners have become more health-conscious the last few years, and now want healthy choices whether eating at home or at their favorite restaurants. Luckily, the restaurant industry has been quick to accommodate the demand, so you'll find you have many options to "eat healthy" these days.

Whether you're eating at home or dining out, the same rules for watching your weight apply. You need to eat more vegetables, fruit and whole grains. Choose smaller portions of lean meats, fish and poultry.

Eat a variety of foods, and fresh, raw foods are better. Cut back on salt, sugar, saturated fats and alcohol. Drink plenty of water, and include exercise every day as part of your daily lifestyle choice.

So whether you're having lunch with the gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning.

Here are some easy tips to remember when ordering out that will help you to lose weight even when eating at your favorite restaurants:

1. If you know the menu from the restaurant you're going to, plan what you're going to have ahead of time. This will help save you from making a last minute decision that could result in high-calorie choices.

2. Drink at least one full-glass of water or iced tea before eating your meal. This helps your digestive process, and, because you'll feel full sooner, you will eat less.

3. Don't be afraid to ask for the "senior citizen" special or kid's-sized portions. Most restaurants will accommodate you -- and often you'll pay less as well!

4. Order first. That way you're much less likely to be influenced by the choices of your companions.

5. If you're not sure how something is prepared, don't be afraid to ask. And if the dish is cooked in oil or butter, you can always ask if they have a "fat free" option.

6. If everything on the menu is high in fat or calories, ask if the chef could prepare a plate of fresh fruit and vegetables. Many restaurants offer a vegetarian selection, so if you don't see it on the menu, ask.

7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).

8. Order an appetizer and a salad as your meal. Or a soup and salad. For dessert, choose fresh fruit.

9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.

10. If you're having a full meal, split the appetizer and desert with your companion.

11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.

12. Choose breadsticks over bread, or if you eat bread, don't add butter. Stay away from muffins and croissants, and choose whole grain over white.

13. Choose steamed vegetables instead of baked potatoes or other starches. Again, use lemon and herbs and spices rather than butter to flavor them with.

14. Whenever possible, eat like the Europeans do, and have your biggest meal at lunchtime. Not only will you save money, but you'll cut down on calories at the same time!

15. Take the time to enjoy your meal. Savor the flavors and textures of your food, and enjoy the company you're with. When you eat slowly, you give your body's internal clock the time it needs to know when you've had enough. When you're full, stop eating. Ask your server to remove your plate so you're not tempted to keep eating while you wait for your companion to finish.

16. Ask for salsa on your baked potatoes, rather than sour cream and butter. Not only is salsa much lower in calories, but it adds a "spicy" flavor to potatoes.

17. Order salad dressings and sauces "on the side." This gives you more control of how much to use. Another tip for salad dressing -- rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad. You'll get the same amount of flavor, without all the added calories!

18. Choose brown rice over white rice (or french fries), whole grain breads and rolls over white. Not only are they lower in calories, but they are better for you.

19. Stay away from "all you can eat" buffets and salad bars. It's too easy to lose track of the amount of food you're eating, even when it's salads. If that's your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream. Stick to soups, raw vegetables and fresh fruits.

20. Have your soup first. It will help to fill you up, and most soups have fewer calories.

21. If you're craving something sweet, and don't want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing -- dip your fork into it first, then your dessert.

22. Split your dessert with your companion. You'll still feel like you got to be indulgent, and you'll only have to exercise half as long to burn off the extra calories!

23. When ordering sandwiches, order them with mustard only, rather than mayonnaise. Not only does mustard have almost no calories, but you won't miss the mayo!

24. If the portion you were served is large, only eat half of it. Take the other half home. Not only will you get two meals for the price of one, but you'll cut the calories in half as well!

25. Go for a walk after eating. Stroll along the beach, walk through a park, visit a zoo. You'll burn calories and get your exercise at the same time!

Weight Loss For Women: Top 7 Reasons To Get Fit Not Slim

:When you were born you were given a unique one of a kind gift.
You were given the genetic code to be YOU, someone unlike
anyone else in the world. Whether or not it is the particular
gift you might have wanted, it is the gift you have. You can
choose to honor that gift or not.

You may have received the genetic code to be tall or short,
large-boned or average, the tendency to be more of a pear shape
or an apple, and so much more. No matter what your gift, I
guarantee you that you are beautiful!

I encourage you to find a way to get fit and healthy for the
body shape you have. You might lose weight and then again you
might not. But in the process of getting fit you will look
better, feel better, and reduce your risk for health problems
both now and in the future.

Here are some of the many benefits you could have with a
primary goal to get fit not slim:

1. One of the most immediate benefits is that you can have fun!
Yes fun. There are many different possibilities for exercise to
propel you on your path to fitness. Walking is always a good
choice but why stop there?

How about hiking, or belly dancing, or pole dancing? Explore
the options. There are hundreds if not thousands of ways to get
active, burn calories, have fun and get in shape!

2. When you exercise, a healthy diet plan will not only ALLOW
you to eat more food than when you choose to diet without
exercise, it will REQUIRE you do so to avoid slowing down your
metabolism. More food is good right?

3. If you are 35+, your hormones may have begun to dance in
unpredictable ways. You may find it to be challenging enough
just to maintain weight much less lose weight.

4. If hormonal changes aren’t enough, your metabolism begins to
slow down by age 40 if not sooner. Exercising to burn 100
calories a day could mean the difference between no weight gain
and a gain of 10 pounds in one year.

5. Adding a little more muscle is a good! Yes, muscle weighs
three times more than an equal amount of fat. But muscle burns
more calories than fat tissue and gives you the added benefit
of toning and shaping your body. New studies have revealed that
women who lose a significant amount of weight WITHOUT exercising
have MORE cellulite than those who have not added muscle or have
not lost any weight at all!

6. With low calorie diets it is difficult to obtain all the
nutrients you need. However, given that you can eat somewhat
more when you exercise, it is easier to obtain the vitamins,
minerals, antioxidants, and fiber you need to stay healthy.
Food sources of these nutrients are far more beneficial than
most supplements.

7. Women who are slim are at much higher risk of getting
osteoporosis. Having a little extra weight gives you the
advantage of greater protection for your bones.

Seven solid reasons to get fit not slim. Go now and pick your
exercise program, have fun, get fit, feel better and look
better! Just remember to appreciate who you are each day on
your path to fitness because you are already beautiful!

Lori Pirog, M.S. is a Nutritionist who shares her knowledge of
healthy eating and weight management in her articles, blogs,
and websites.


About The Author: Lori Pirog, M.S. is a Nutritionist who shares
her knowledge of healthy eating and weight management in her
articles, blogs, and websites. To learn more about weight loss,
diets, nutrition, and exercise for women visit:
http://womenandweight.com/blog/

 

Sure Victory....

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	NutriFitness Launches "Sure Victory"
	Greetings! ACCEPT NO EXCUSES: Combat Fat and Flab Today Using the Secrets of the U.S. Military Are you missing out on the fitness phenomenon that’s helping thousands and thousands of people permanently lose weight while becoming stronger and healthier? Sure Victory is now available on Amazon(continue reading to find out more) Fitness enthusiasts everywhere are turning to fitness boot camps to strip off excess fat and pack on dense, ready-for-action muscle. The Wall Street Journal reported that more than half of gyms in the U.S. now offer a boot camp-style fitness program to meet the demand. Fitness boot camps use the same strategies as America’s fighting forces to quickly get people into the best shape of their lives. You’ll notice that the U.S. Army doesn’t buy club memberships for new recruits. Nor do the Marines don’t hire personal trainers. And Navy Seals don’t hold aerobic dance classes. They don’t have time for long-winded take- it-slow-and-easy approaches to losing fat and getting into shape. Instead, the military uses a core group of exercises that can be done anywhere, anytime combined high motivation and group dynamics. Now, the founders of NutriFitness are making those strategies available to you through a new e-book: Sure Victory: How to Design Boot Camp Workouts that Blast Fat and Build Power. This book reveals how to take advantage of military fitness strategies and arms you with the knowledge of how to design, plan and operate a fitness boot camp. Sure Victory: How to Design Boot Camp Workouts that Blast Fat and Build Power combines more than 30 years of fitness experience at NutriFitness with in-depth research into conditioning strategies of the U.S. military and the secrets of successful boot camps fitness programs around the country. Whether you’re an “average Joe” looking to get whipped into shape, or a fitness professional wanting to bring this highly-effective fitness approach to your clients, Sure Victory: How to Design Boot Camp Workouts that Blast Fat and Build Power gives you everything you need to know about effective boot camp fitness programs under one cover: Attention Fitness Professionals: go here Fitness Bootcamps for Fitness Pro'sFitness Professional package comes with 6 Bonuses!! Chapter One: BASIC TRAINING—What’s a Boot Camp Workout and Why do They Work Discover what differentiates a boot camp workout from other fitness programs and why they are so effective. Learn the role of a drill instructor and why working out in groups is important to the strategy. Chapter Two: RECONAISSANCE MISSON—Enemy Surveillance and Battlefield Assessment Find out what the PFT is and why it is so important for building an effective program. Discover how to assess yourself or your recruits to determine your true fitness levels and how to set goals based on that information. Learn how to select equipment to maximize training even further. Chapter Three: BATTLE PLAN—Planning Your Boot Camp Fitness Program This chapter reveals what kind of exercises to include in a boot camp workout and how to select them for the best results. Learn what kinds of exercise attack fat the best—hint: it isn’t what you’ve been told for the last 30 years. Discover three powerful training strategies to make your recruits stronger and more powerful and learn how to get more out of your recruits. Chapter Four: DRILL INSTRUCTIONS—Exercise Descriptions and Training Expectations Learn about the Power Warm-up—a strategy designed specifically for the Sure Victory boot camp programs that quickly prepares the entire body for intense exercise. Plus, you get detailed descriptions and photos for the 39 most effective boot camp exercises. Plus, many exercise descriptions include several variations so you can get the most out of them. Chapter Five: FROM FRONT LINE TO CHOW LINE—Nutrition Strategies for a Sensible Victory Get up to date on the latest strategies for good nutrition so you and your recruits can successfully battle the bulge without resorting to desperate tactics like fad diets and highly-processed diet food. Learn how to calculate how many calories you need each day to achieve your fat loss goals without yo- yo dieting. Learn what a calorie deficit is, why it’s important to your fitness strategy and how to calculate what your calorie deficit should be. Also get armed with 10 powerful strategies for dealing with fast food and eating away from home. Chapter Six: SCOUTING MISSION: Finding a Fitness Boot Camp Near You Learn how to scout out boot camp programs near you and how to screen out programs that are ineffective or unsafe. For people who want a no-nonsense approach to successful fitness, Sure Victory: How to Design Boot Camp Workouts that Blast Fat and Build Power reveals how design a program for yourself to achieve the results you are looking for. The boot camp strategy makes real fitness affordable because there’s no expensive equipment to buy and you share the cost of a fitness professional with other “recruits”. For Fitness Professionals, Sure Victory: How to Design Boot Camp Workouts that Blast Fat and Build Power uncovers how to build a cost-effective boot camp program that is lucrative yet affordable even for customers that can’t afford typical fees for a personal trainer. A San Francisco-based boot camp charges clients just over $6 per session, but has around 70 clients in every class—that’s more than $420 for each hour-long session! That same boot camp was last reported to have three classes every day that size. When you do the math, that’s more than $6,300 per week! And remember, with no expensive equipment and very little overhead costs, that’s nearly 100% profit. The information we’ve packed into this book could easily sell for twice what we’re asking for, but to make deal even better and give you maximum value for your money we’ve added 5 powerful weapons to help you win the battle for lean strength & stamina: Easy-to-use Boot Camp Planning Form—to help you plan your workout program step by step, including planning for progressive overload and other essential program elements. The Sure Victory Workout Scheduling Form— to assist you in planning the order of exercises, rest periods and more. Two sample Boot Camp Workouts—all ready for you to use as a model for your own boot camp program or to use as your own. Both the 3-day/week program and 5-day/week program are complete with exercise order, exercise selection, sets, reps, distances and all the information you need to apply them immediately. Easy-to-use Calorie Calculation Worksheet— so you can easily calculate how many calories you or your recruits need to achieve their fat loss and fitness goals. Three Sample Meal Plans—A full week of meal plans for diets of three different calorie levels. Take the guesswork out of sticking to your calorie needs. Sure Victory: How to Design Boot Camp Workouts that Blast Fat and Build Power equips you with the knowledge to change your fitness level or add a program to your fitness business immediately. If you purchase this e-book today you can download it immediately and begin getting results right away. Sure Victory is now in print on Amazon So Hurry! Click below to go immediately to our secure purchase server. “Grab Your Copy of Sure Victory On Amazon.com at the Special Low Price Now!” Go to Amazon Now *Fitness Professional Package + 6 Bonuses go here:ProBootcamp Georgette Pann Nutrifitness email: unitasj@aol.com phone: 570-288-2409 web: http://www.thenutrifitness.com

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Diet Compliance vs Cheating - How Strict Should You Be?

Question and Answers From Tom Venuto

 

 

Diet Compliance vs Cheating - How Strict Should You Be?

 

 

QUESTION: Hello Tom, I've been doing BFL for the past year, and did well at first, losing 3 dress sizes and 5% body fat, but then I totally hit a plateau and have had no more results since December. I'm wondering if I've been strict enough with my eating

 

I bought your ebook, Burn The Fat, and I'm very excited about the information I've read so far, but I need some clarification about the eating part.

I've been eating according to the BFL philosophy with one "cheat" day per week. What I'm reading in your Burn The Fat program is instead, to allow myself a couple of "cheat" meals any time during the week or on the weekend, but not to take an entire day off the program.

However, in your list of foods that turn to fat, you mention that certain foods should only be eaten very rarely. Does that mean that they shouldn't even be eaten at a weekly cheat meal? I can live with that, but then, what constitutes a "cheat" meal, (for example, if my favorite hash browns aren't allowed? :)

I know you get a billion emails, but I would really appreciate it if you have time to answer.

Kind regards,
Kathleen

ANSWER: It's not productive in the long term to totally deprive yourself of foods you enjoy. What you have to do is find a sensible way to work even your most "sinful" favorite foods into your diet, but do it in an amount and frequency that doesn't set you back or sabotage your progress. This can be done by allowing yourself some "cheat meals" (some people call them "free meals" or "reward meals.")

One really good way to look at the "cheat meals" concept is in terms of "compliance," which means, what percentage of your meals are following the guidelines of the program and what percentage are off the program.

Too many meals or days off the program and your results are compromised. Too many days in a row eating nothing but "rabbit food" and you go crazy with cravings, right?

How much you need to comply (stick with) your program varies from person to person. It depends a lot on how ambitious your goals are and on how responsive your body is to nutrition and exercise.

When making your decision, keep in mind we all have different genetics and body types, which is something I discuss in great detail in chapter 5 of Burn The Fat, Feed The Muscle (burnthefat.).

Are you a carb-tolerant mesomorph who gains muscle easily and loses fat easily or are you a carb-sensitive endomorph who gains fat easily? Depending on the answer, your diet program may need to be more or less strict than others.

Don't compare yourself to others - you have to get to know your own body type. Some people can "Get away with" more cheat meals and still make progress (Yeah, I hate them too!)

Unless you're a competitor in physique sports like bodybuilding, fitness or figure, or you're getting ready for some type of transformation challenge or photo shoot, I suggest at least 90% compliance.

Whether you adjust your level of compliance above 90% (get more "strict") or below 90% (get more lenient), depends how far away or close you are from achieving your goals, and most importantly, on what kind of results you're getting each week.

If you're complying 90% of the time, and you are getting awesome results, you don't have to change a thing, and you may be able to loosen up your diet a little. I know some people who are definitely only "on the program" 80% or 85% of the time and they look great.

90% compliance means you are following healthy nutritious, fat burning eating guidelines 9 meals out of 10. If you're eating small frequent meals like the burn the fat program suggests, that's 5 small meals a day X 7 days a week = 35 meals. 90% compliance means about 31-32 of those meals are spot-on! The other 3 or 4 are for you to enjoy special occasions, reward yourself, and live a little.

If you're like most people, and you simply want to drop a few pounds, trim a few inches off your waistline and look better in shorts or in a swimsuit for summer, then 100% compliance is unrealistic AND unnecessary. 90% compliance is more realistic as a lifesytle, while being strict enough for most people to get results.

On the other hand, if you had a very ambitious goal like preparing for a figure or fitness competition and you thought you had to reach at least 12 or 13% body fat (which is very low for women), and you knew you would be onstage with judges looking at every inch of your body in a teeny bikini (paying very close attention to whether anything on your butt and thighs was "jiggling"), then you would want to be as strict as possible during the pre contest diet period (100% compliance or very close to it).

Keep in mind also, that this is a competitive situation and every time you "cheat" and your competitors don't cheat, you decrease your probability of placing high in the contests.

Unless you have a competitive physique goal like this, however, then total deprivation of pleasure foods or cheat meals (100% compliance), is not necessary because you always tend to crave what you cannot have. That's a binge waiting to happen.

I prefer this 90 or 95% compliance approach over the "entire day of cheating" approach, because I have seen people use the term "cheat day" pretty darn loosely (basically making it the equivalent of BINGE DAY), and they do a lot of damage in terms of setting their progress back.

They end up frantically playing "catch up" for the better half of the following week with punishing extra exercise and dietary deprivation. Slow and steady is better than binge and punish don't you agree?

Allow yourself some leeway. Enjoy food. Enjoy life. Have your pizza, or chocoloate or your hash browns or whatever makes your stomach happy. It will help, not hurt in the long run. Just be sure to be mindful of your calorie limits, and when you say you are going to comply 90% of the time, then keep your promise to yourself and comply!

For more information about dieting for fat loss, visit: BurnTheFat.com

About the Author:

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, "Burn the Fat, Feed The Muscle.” Tom has written more than 200 articles and has been featured in print magazines such as IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on hundreds of websites worldwide. For information on Tom's Fat Loss program, visit: burnthefat.com

 

Top 10 Reasons Diets Don't Work

Top 10 Reasons Diets Don't Work

Over $4 billion is spent by those who want to lose
weight every year on books, tapes, foods, programs,
diets, pills, herbs, shakes and who-knows-what-else.
Unfortunately, less than 5% of those who lose weight
actually keep it off for more than one year. In fact,
researchers are saying that it's easier to cure cancer
than it is to lose weight and keep it off for two years!
Here's why diets don't work.

.

From NutriFitness: Check out our Healthy Lifestyle online meal plans designed by a Nutrition Professional at http://thenutrifitness.com

About the Submitter: Submitted by Gisele Guilbert,
MA in Counseling, who can be reached at giseleg@flash.net

 

How To Reduce The Risk Of Disease

In a message dated 8/16/2006 11:48:24 AM Eastern Standard Time, copybum@yahoo.com writes:

How To Reduce The Risk Of Disease

 

By John L. Anghelache

 

The U.S.D.A Food Pyramid is supposed to provide a guideline for healthy eating. Conventional thinking dictates that by eating a “well-balanced” diet from each of the four food groups we will maintain and improve health.

 

There is, however, a big problem with following the U.S.D.A. guidelines. And that problem is this: The diet they recommend contributes to acidification of the blood and tissues. This type of environment is a spawning ground for viruses, bacteria, yeast and fungus. All of which decompose human cells and body tissue.

 

In other words, this type of diet creates a highly toxic environment in our body. The toxicity is apparent due to a pH that is acidic.

 

Whenever our body becomes too acidic we become susceptible illness and disease. The key to reducing the risk of illness and disease, then, is to maintain an alkaline pH balance in the body.

 

In an alkaline state it is almost impossible to get sick!

 

How do you achieve an alkaline pH? Well there are three keys…

 

Key #1: Cleanse Your System

The easiest way to do this is to go on a 30-day juice fast. Always do so under the supervision of a doctor. A juice fast literally flushes toxins out of your body and purifies you from within. A side benefit of getting the toxins out is that you will lose weight and feel energized.

 

Key #2: Eliminate Acid Producing Dietary Elements

These include sugar, vinegar, nicotine, alcohol, caffeine and drugs. Every one of these dietary elements contributes to pH imbalances. As soon as your pH becomes acidic infectious and degenerative disease begins to form. These foods also stifle your immune system and prevent it from performing properly.

 

Key #3: Eat Live Alkaline Foods

These foods nourish the body and maintain an alkaline pH. They include dark green and yellow vegetables, soy beans, sprouted nuts, seeds, grains and essential fatty acids. A diet consisting of these foods lowers acid levels due to ample amounts of bases and alkaline salts.

 

By the way, you can check your body’s pH. Doing so allows you to keep tabs on your relative state of health. Cheap pH testing kits can be found in most drug stores. Once a month check your pH. If it’s acidic you can take the measures above to bring it back to an alkaline state. This will help you to greatly reduce the risk of disease.

 

**************************************************

John L. Anghelache is an alternative health researcher. He is

dedicated to discovering sound natural methods of improving

health and well-being. Mr. Anghelache presents his findings

through his website at www.SecretHealthRemedies.com.

 

BootCamp Fitness and Express Workouts

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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Boot Camp Fitness and Express Workouts Nutrifitness News Aug 2006 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ -- 10-Minute Exercises with Big Results Greetings! NutriFitness updates: We are continuing to upgrade the NutriFitness website. Some changes have already been made and others are still in the works. Please check it out and feel free to give us your feedback or requests. go to NutriFitness We have officially launched our New Boot Camp Fitness Book! Sure Victory: How to Design Boot Camp Workouts that Blast Fat and Build Power reveals how design a program for yourself to achieve the results you are looking for. The boot camp strategy makes real fitness affordable because there's no expensive equipment to buy. Get Bootcamp Workouts,exercise photos and descriptions, meal plans and lots More! Go to Bo otCampFitnessWorkouts Discover what differentiates a boot camp workout from other fitness programs and why they are so effective Learn how to select equipment to maximize training even further. Find out what the PFT is and why it is so important for building an effective program. Learn what kinds of exercise attack fat the best- hint: it isn't what you've been told for the last 30 years. Learn about the Power Warm-up-a strategy designed specifically for the Sure Victory boot camp programs that quickly prepares the entire body for intense exercise. Learn how to calculate how many calories you need each day to achieve your fat loss Bonus: For any subscriber who purchases the Sure Victory Book.Just send me an E-Mail at Unitasj@aol.com And I will give you FREEE E-book Bodyweight Workouts, Get Fit at Home E-book, and a surprise Bonus!

10-Minute Exercises with Big Results ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Many busy professionals feel that working out isn’t worth the time unless they can exercise for forty minutes or longer and it’s true that many healthcare workers and government agencies used to recommend that all adults get thirty consecutive minutes of aerobic exercise per day. But this is the twenty-first century and the fact of the matter is that you don’t have to do all your exercise at once to reap the health benefits. Research has shown that short, intense exercise segments throughout the day are just as effective as longer workouts at burning calories, increasing cardio endurance and lowering blood pressure and cholesterol. Even as little as five minutes can go a long way towards balancing hormones in the body and making you a happier person – is that great or what? You no longer have to worry about finding a large block of free time to work out; just take a coffee break and in five minutes you can feel totally rejuvenated. One of the greatest things about shorter workouts is that they have tremendous potential to reshape your body with a minimum time commitment. Incorporating strength training exercises into your daily schedule is a powerful tool for both heart health and muscle strength. Spend five minutes doing lower body exercises and after several weeks you can tell a difference. Spend ten minutes on a power workout and results will show up in three weeks or less. Use the following ten-minute express workouts on a regular basis for a month and you will see remarkable changes in your body’s strength. You can do these workouts in your office with the door closed or, if your office is a cubicle, in the restroom or some other private area. Do whatever is necessary for you to fit in your exercise time at work. Express Workout 1: Hips and Thighs Hips and thighs can be a frustrating area to shape up especially for women. Thanks to the physiological design of female bodies, fat tends to be stored in the thighs and hips and can be very resistant to toning efforts. Perform this routine three to four times weekly in conjunction with aerobic exercise and your body will begin to reshape in six to ten weeks. Squats: Squats are performed by standing with feet about shoulder-width apart and arms by sides. Keep strong posture and slowly lower buttocks as though about to sit down in a chair. Lower several inches and then slowly raise. Pliès: Adopted from ballet, pliès are performed by standing with feet just wider than shoulder-width and toes pointed outward. With a hand on a chair or wall for balance, slowly drop body straight down for several inches and then come back up. To increase intensity, on the final pliè, stay in a lowered position and slowly pulse your body up and down about an inch. This fatigues the muscle faster. Lunges: Lunges are performed by standing with feet about shoulder-width apart and hands on hips. Stand tall and take a large step forward with one foot, and remain in that position. Turn your back foot up until balanced on the toes and then slowly lower your body until your front knee forms a right angle. Slowly raise your body back up. Repeat on each side. Leg Stretches: Stand with feet about shoulder-width apart and one hand holding a chair or wall for balance. Raise one foot behind you and reach back with your hand, grab the foot and gently pull it towards your buttocks. This stretches the quadriceps muscle on the front of the leg. Repeat with each leg. For stretching the calf muscle, place one foot slightly in front of you and point your toes up, balancing on the heel. Keep your weight on the foot that is not being stretched. Repeat on both sides. All times are approximate. 0:01 – 1:00 – Begin by walking briskly in place to warm up the muscles. Warming the muscles makes them pliable and will allow you to work longer. 1:01 – 3:00 – Perform as many squats as possible in two minutes. 3:01 – 4:00 – Rest for one minute. 4:01 – 6:00 – Perform as many pliès as possible in two minutes. 6:01 – 7:00 – Rest for one minute. 7:01 – 9:00 – Perform as many lunges (both legs) as possible in two minutes. 9:01 – 10:00 – Recovery and stretching. Express Workout 2 – Arms and Shoulders Building strength in your upper body is a vital part of any workout plan and fortunately it can be a fairly easy area to strengthen. Powerful arms are important for both men and women to assist with everyday life – it’s surprising how many typical daily tasks require using the shoulders, back and arms. By building those muscles, you will take some of the daily stress of your body. This 10-minute express workout develops the biceps, triceps, upper back muscles and shoulders. Bicep Curls: Curls are done by standing with your feet about shoulder-width apart and weights in both hands. Tuck your elbows firmly against your sides with palms facing forward. Slowly raise the weight almost to your shoulder for a count of 5 and then lower it, again for a count of 5. Overhead Press: The overhead press is performed by standing with feet about shoulder- width apart and a straight back, holding a weight in each hand. Bring the hands up to the shoulders and then slowly lift up for a count of 5. Raise the weights until the arm is almost fully extended; then release and lower downward. Triceps Raise: Stand tall with feet slightly more than shoulder-width. With weights in hands, lift straight overhead until almost fully extended. Turn palms inward to face each other. Slowly begin to lower the weight down toward your back until the elbow forms a right angle; then raise the weight. Forward Press: Standing with feet a few inches past shoulder-width. With weights in hands, bring up to shoulders. Slowly press the weights forward; then pull back. Be sure to keep arms level with shoulders and move forward and back slowly. Stretches: Stretch the arms by raising your arms overhead, dropping one hand behind your head and using the other hand to gently press the elbow back to stretch the triceps muscle. Repeat with the other arm. Next, raise both arms overhead, lace fingers together and press arms outward. Lastly, bring one arm across the front of your body and use the other hand to press the arm against the body to stretch the biceps muscle. 0:01 – 0:30 – Warm up 0:31 – 2:30 – Perform as many slow, quality biceps curls as possible within two minutes. 2:31 – 3:00 – Rest for thirty seconds. 3:01 – 5:00 – Begin overhead raises and complete as many quality raises as possible within two minutes. 5:01 – 5:30 – Rest for thirty seconds. 5:31 – 7:30 – Complete as many accurate triceps presses as possible within two minutes. 7:31 – 8:00 – Rest for thirty seconds. 8:01 – 10:00 – Complete as many properly done forward presses as possible within two minutes. Extra time: Stretch if you have time available. Express Workout 3 – Abdominal Muscles Having strong core muscles is crucial to protecting the spine and maintaining good posture. When your body is supported by strong central muscles it’s easier to perform everyday tasks as well as exercise. Abdominal workouts won’t flatten the stomach – that requires aerobic exercise – but they will strengthen and tone the muscles. Basic Curls: Perform the basic curl by lying on your back with knees bents. Place your fingertips at your ears and use your stomach muscles to pull yourself about five or six inches. Slowly lower back down. Avoid using momentum to perform the exercises. Cross-Curls: Begin in basic curl position. Contract stomach muscles and lift to the right as you bring your right elbow to your left knee. Switch and bring left elbow to right knee. Bicycle: Begin in basic curl position but prop your upper body up on your elbows. Straighten your legs and then raise both legs several inches off the floor. Pull your right leg in to your body; then extend it as you pull in your left leg. Continue doing so; thus “bicycling.” Rope Climb: Begin in basic curl position. Raise your legs straight up into the air while keeping your upper body flat on the floor. Using your abdominals to lift your upper back off the floor, use your hands and arms to pretend you are climbing a rope. Grasp the “rope” with your right hand as you bring your right side off the floor; then switch and use your left hand. Stretches: Lie on your stomach with hands at about shoulder-height. Slowly use your hands to lift your upper body off the floor and stretch your abdominals. 0:01 – 2:00 – Perform as many well-done basic curls as possible within two minutes. 2:01 – 2:30 – Rest for thirty seconds. 2:31 – 4:30 – Complete as many accurate cross- curls as possible within two minutes. 4:31 – 5:00 – Rest for thirty seconds. 5:01 – 7:00 – “Bicycle” for two minutes. 7:01 – 7:30 – Rest for thirty seconds. 7:31 – 9:30 – “Climb” the “rope” for two minutes. 9:31 – 10:00 – Stretch the abdominal muscles. For More 10 Minute Workouts check out Fitness made Fast Stay Fit! Georgette

Quick Links... ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Our Website Sure Victory Express Workouts More About Us

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Reward Yourself for Weight Loss Successes

Reward Yourself for Weight Loss Successes

Whether you have a little or a lot of weight to lose, you will benefit
greatly by some simple behavior modification measures, such as
rewarding yourself every time you meet one of your smaller goals.
Losing weight is a big challenge for most of us. It requires a lot of
hard work to change what might be extremely longstanding habits that
we might have acquired. The exercise that is involved in losing a
great deal of weight is also very hard work. You need something to
keep you going for the long haul. For many people, rewarding
themselves at regular intervals throughout the process works very well.

Some diet plans incorporate a ‘reward meal’ once a week or once every
ten days. If you are following a restricted diet, this might be the
way to go. It’s hard to go without you favorite foods on a daily
basis. If you know that all restrictions will be lifted at regular
times, it might be easier to go without bread or chips or ice cream
the rest of the time. This practice is somewhat controversial,
however. It depends on some of the psychological reasons behind your
particular weight problem. For instance, if eating is like an
addiction for you, having an unrestricted meal might be an invitation
to binge. You could liken it to an alcoholic, who is unable to
have ‘just one’ beer without triggering the problematic behavior once
again. Of course, people with a food addiction have a harder road
ahead of them, because unlike alcohol, you can’t just ‘give up’ eating
altogether. If your diet plan includes a reward meal, try it once and
see how it works for you. Does it make it easier for you to stick to
the diet the rest of the time, or is it that much harder to get back
on track afterwards? If so, you might want to rethink you reward
system.

Most experts agree that non-food rewards are best for people trying to
lose weight. It should be something that is meaningful to you, and
that represents the ‘new you’ in some way. For many women, that might
involve buying clothes or a cosmetic or jewelry item that you would
not otherwise have bought. You can think of it this way: by losing
weight, even if there is an initial outlay of cash, you are also
saving yourself money in the long run. Buying and preparing healthy
food costs less than restaurant meals and junk food, so that’s one way
in which you will save. Then, by being healthier, you will be more
productive, and you will be productive later in life. Most
importantly, perhaps, you will also be healthier, and save on medical
costs throughout your life. In light of all this, you  are justified
in spending a little more on a clothing or luxury item  once in a
while, to reward yourself for working hard to lose weight.

On the other hand, not all of us – not even all women – are motivated
by clothing, cosmetics and jewelry. Your reward can be any non-food
item that you choose – a new novel, for example, or theater or concert
tickets. When you reach your weight loss goals, you might even want to
splurge on a holiday – but try to make it an active holiday, rather
than a cruise or resort stay where you have little to do but lie in
the sun and eat!

It’s a great idea to plan a big reward once you have met your weight
loss goals, but it may be even more important to plan smaller rewards
more frequently. Make your goals realistic and incremental, and reward
yourself whenever you meet one successfully. If you make it easier to
feel as though you are ‘winning’ in the weight loss game, you will
likely continue to be successful. This is a type of psychology that
seems to work well for everyone, adults and children alike. So, for
example, you might want to reward yourself for exercising three times
in a given week, or you might want to attach the reward to having lost
a certain amount of weight – but make it a small amount, like a pound
or two. Keep in mind that you can reach weight ‘plateaus’ even when
you are following the plan, so it may be better to attach rewards to
behavior. By doing so, you are effectively retraining your body and
mind so that you can enjoy better health and eating habits in the
future.

Want to lose weight healthily and get the body you desire? Discover
weight loss tips and download ebooks worth more than $150 for FREE at
http://www.weightlossartist.com

 

Basics of Bodybuilding

Basics of Bodybuilding

Bodybuilding is a sport of building muscle.  Bigger and
stronger is the name of the game. One of the great things
about bodybuilding is that you can achieve great results
with only very basic equipment and a few hours of training
three to four times per week. The key to building bigger and
stronger muscles is to keep progressively adding more and
more weight over time. Building bigger muscles is about
consistent regular training, eating properly, getting plenty
of rest, and lots of weight at low repetitions.

As a starting any new exercise program, is important a first
check with your physician before starting a bodybuilding
program. In the beginning is important that you start slow
and learn proper technique.  Time and time again
professional body builders have said that technique is one
of most important aspects of getting a good workout.  It
might be helpful to schedule a session with a professional
trainer in the beginning so you start on the right track. If
this is not an option for you there are various
instructional books on the subject of bodybuilding.  Above
all take the time to learn proper technique.

Lifting heavy weight damages muscle fibers.  It is only when
the muscles repair themselves that they grow larger and
stronger.  For this reason it is very important that each
muscle group is given plenty of rest following each workout.
This is why most body builders alternate muscle groups. For
example, you might work on your back on Monday, your legs on
Tuesday, your chest on Wednesday, and your arms on Friday.
Most successful body builders will recommend that you not
work a particular muscle group more than twice per week.

Should you use free weights or machines? Almost every
bodybuilder will tell you that free weights are the best
choice for increasing muscle mass.  Machines are good for
isolating muscles but this is only something that
professionals need to do before contest.

If you want to increase muscle size you need to keep
increasing poundage.  Be patient though.  If you over work
your muscles you will not grow.  You should maintain regular
consistent workouts coupled along with proper nutrition and
sleep.  You'll probably see larger results initially and
overtime your gains will not seem as great. This is because
as your body becomes used to your workout routines it starts
to know what he can expect.  Try keeping your body guessing
by alternating your workout routines and changing on a
regular basis.


Jason Willkinson is the webmaster of

Super Bodybuilding which is an excellent
place to find bodybuilding links, resources
and articles. For more information on this article.
please visit: http://www.superbodybuilding.com/