Rest, Sleep, And Burn More Fat Fast

By Rob Poulos, Fat Loss & Fitness Expert & Creator of 'Fat Burning Furnace'

In order to reap the benefits from the intense exercise I recommend to my Fat Burning Furnace students, you must get adequate rest.  I can’t stress this fact enough.  In fact, rest is just as important, if not more important that the actual exercise. 

During the high intensity resistance exercise that my students perform, the muscles experience tiny injuries or tears.  The body’s response is to adapt and repair, getting stronger and larger muscles, which of course leads to burning more fat and a leaner body.

But this growth and repair process won’t take place if the body is not allowed the time to do its job.  Too often, people rush back into the gym, as many have been inundated with the “more is better” axiom when it comes to exercise.  But if we don’t get out of the body’s way and let it do its magic, we will experience poor results.  We won't burn fat like we want to, and we will just end up demotivated or possibly give up our efforts altogether.

If you don’t get enough rest or sleep, you’ll have a very difficult time building the fat-burning muscle that will transform your body.  And you’ll also have a tough time burning fat off too!  That’s why we can’t work out too long or too often when using a sufficient intensity level.  When giving the body an intense stimulus, such as proper weight training, you can’t keep hammering it into the ground. 

If you did this, you’d quickly over train your muscles and negate your body’s ability to recover from exercise.   Your immune system could become so worn down in fact, that you might even get sick…this happened to me a few times in the past when I wasn’t paying attention to getting adequate rest and sleep. 

And this repair and recover process doesn’t happen overnight, it usually takes 2 days or more, So make sure to keep between 1-3 days of rest between your properly conducted resistance training workouts, or you will be short-circuiting your chances of success to burn fat and build lean, strong, muscle.

Now that we know how important rest is to burning fat and building muscle, we also must understand the most important component of rest…otherwise know as sleep.  Sleep is the ultimate recovery tool, and not only for recovery from exercise.  It’s a recovery tool from any stress you take in throughout the day. 

Whether it’s from family pressures, work issues, or finances, etc., increased stress can be dissolved by adequate sleep.  And don’t think you can burn fat maximally when you’re over-stressed by other things in your life.  A high stress level can shut down the effectiveness of your ability to burn fat, among other things. 

So make sure to get adequate sleep.  What’s ideal?  I would recommend no less than seven or more than nine hours.  In fact, seven and half hours per night might be the perfect amount! 

Research has shown that we sleep in cycles of 90 minutes or so.  It has been suggested that if we wake up too far before or after one of these 90 minute cycles, you will probably feel groggy for a good part of the day. So try the 5 90 minutes sleep cycles, or 7 and a half hours…you’ll most likely wake up feeling well-rested and energized, and your fat burning furnace will show it’s appreciation, allowing you to burn more fat faster.

Claim your free copy of Rob Poulos's "7 Secrets Of Permanent Fat Loss & Fitness" at his website: http://fatburningfurnace.atozfitness.com

Rob Poulos is a celebrated fitness author, fat loss expert, and the founder and CEO of Zero to Hero Fitness.  Rob created the world's most efficient method for fast and permanent fat loss with his "Fat Burning Furnace" system to help those looking to put an end to restrictive fad diets, long boring cardio workouts, and the need for super-human willpower for good.

Sincerely,,
Lewis

www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

www.atoztoptrainers.com – 8 Top trainers reveal all their secrets to you in a unique training encyclopaedia of workout and diet plans.

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

I have personally reviewed the products featured in my newsletters and mailings and I give them  my highest recommendation.  I am an affiliate of the products featured in this mailing and the income derived from these sales will aid in the expansion of "AtoZfitness.com" on the web. This gives me the resources to expand so I can continue to create articles, blogs and offer you a free and reliable resource of  improvement information.

The Best Way To Fire Up Your Metabolism,
Burn Fat Fast & Developing Lasting Health

By Rob Poulos, Fat Loss & Fitness Expert & Creator of 'Fat Burning Furnace'

Ask ten people what type of exercise they should be doing to burn fat and fire up their metabolism and they’ll all probably tell you the same thing.  They’ll tell you that you need to do 30-40 minutes of moderately-paced aerobic exercise on a treadmill, elliptical machine, stair climber, etc. for 3-5 times per week. 

They’ll probably also tell you that more is better…4 times per week would be better than 3, and 5 times per week would be even better.

People will tell you this because that’s been and continues to be the mainstream recommendation for fat burning by many fitness professionals.  Get in a certain target heart rate and stay at that heart rate for 30 minutes or so, several times per week.  I am here to tell you there is a better way. 

Sure, you’ll burn some calories while you’re running to nowhere on a treadmill, but you won’t make a complete physique transformation with this type of exercise alone.

In fact, this type of exercise can actually be counterproductive to burning fat.  Here are just a couple of reasons:

Long duration, lower intensity aerobics calls upon your stored body fat for energy during the sessions.  While this may sound good, this can actually cause your body to create more body fat in reserve after the workout is over to have ready for your next workout.  Yikes!

What's worse, this type of exercise when done frequently as typically suggested, trains your cardiovascular system to be efficient.  Again, while this sounds good, your heart and lungs can actually reduce their capacity for work as they are getting more efficient at doing easy work (your long duration, low intensity aerobic workouts), which reduces their ability to handle stress. 

This can lead to a host of other problems including higher change of heart attack.  You are only working within your current aerobic capacity because you're never challenging it to go beyond what it's capable of.   And anything that is easy will not yield results even close to what’s challenging for the body to accomplish. 

Instead, you should be challenging the body to increase its capacity, so that it is stronger and able to deal with stress more easily.  How is this done?

The fastest and most efficient way to rev up your metabolism, burn fat faster, and develop lifelong health and fitness is to add lean muscle to your body through resistance training – period. You want life changing results in the quickest possible time? Get stronger and build some muscle. When you add lean muscle to your body you’ll be literally turning your body into a fat burning machine!

Let’s say that you were eating the amount of calories that allow you to maintain your current bodyweight, but began to add lean muscle to your body through proper resistance training…you’ll need to use some of those calories you’re eating to feed the new muscle, creating a calorie deficit in your body.

In addition, when you stimulate your body with proper resistance training like I teach my students, the repair and growth process will call upon your stored body fat for energy.  This calorie deficit combined with the repair and growth process will allow you to burn fat all day long, every day.  You’ll even get these fat burning effects when you’re sitting around doing nothing at all. 

Also, properly conducted resistance training actually increases your heart and lung's capacity for work.  By placing intense demands on your body, it is forced into being ready for anything you throw at it.  This makes you more resistant to cardiovascular health problems that plague most people…even those that exercise with aerobics frequently.

And the beauty is I’ve discovered that you don’t have to spend much time working out to get the fat loss effects, and strength and muscle gains that will create this environment…you can actually get it done with 2 or 3 weekly workouts that last between 20 and 30 minutes, and even less time at an advanced level. 

And it’s easy to make this type of exercise part of your life because of its efficiency…and it will help keep you lean and healthy for the rest of it…muscle is the stuff that fat burning furnaces are made of!  That I can promise you.

Claim your free copy of Rob Poulos's "7 Secrets Of Permanent Fat Loss & Fitness" at his website: http://fatburningfurnace.atozfitness.com

Rob Poulos is a celebrated fitness author, fat loss expert, and the founder and CEO of Zero to Hero Fitness. Rob created the world's most efficient method for fast and permanent fat loss with his "Fat Burning Furnace" system to help those looking to put an end to restrictive fad diets, long boring cardio workouts, and the need for super-human willpower for good.

Sincerely,,
Lewis

www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

www.atoztoptrainers.com – 8 Top trainers reveal all their secrets to you in a unique training encyclopaedia of workout and diet plans.

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

I have personally reviewed the products featured in my newsletters and mailings and I give them  my highest recommendation.  I am an affiliate of the products featured in this mailing and the income derived from these sales will aid in the expansion of "AtoZfitness.com" on the web. This gives me the resources to expand so I can continue to create articles, blogs and offer you a free and reliable resource of  improvement information.

By Lewis
http://fatburningfurnace.atozfitness.com 

With a name like Fat Burning Furnace, the first thing that usually comes to mind is a solution which will burn all the excess fat that you have – fast. Is this the premise behind the weight loss program called Fat Burning Furnace?

That is exactly what we will try to discover here.

Over the years, a lot of similar exercise, diet or combination programs have been sold in the market – with the promise of being the ‘miracle’ solution that will allow you to shed off the excess pounds that you have, and get rid of them permanently. The problem is that most of these programs are merely fad diets which become popular for a short period of time – and just poofs into thin air because the results aren’t what you expected them to be.

On the other hand, if you don’t have enough discipline to make use of an expensive, complicated exercise equipment, you may never really find it in you to get rid of the excess pounds that you have. So is the Fat Burning Furnace set to be the ultimate weight loss solution that you are looking for? Read on to find out.

Product Background & Information
 

Fat Burning Furnace Review

Te authors of Fat Burning Furnace are Rob and Kalen Poulos. When you check out their official website at http://fatburningfurnace.atozfitness.com , you will read a tagline which goes like this: the diet industry’s nasty secrets finally revealed. The line may sound like any other marketing copy which aims to sell a particular product, but there just might be something to what the co-authors are saying.

The Fat Burning Furnace is a weight loss program which is meant for individuals who are ready to try something different other than restrictive dieting and hours of exercise. The other half of the time Rob Poulos claims to have helped more than 70,000 men and women in over 137 countries to burn more fat faster and keep it off while increasing their strength and energy at the same time. If you’re wondering what the author’s qualifications are, he is the CEO and funder of Zero to Hero Fitness as well as the creator of the Fat Burning Furnace program.

Pros & Cons of Using the Program

Pros:

As there are pros and Cons With every program out there. With Fat Burning Furnace I am pretty Stumped to find any Cons At all… It contains the most valuable information for Finally Burning and losing fat. The one thing that I want to mention is that now you MUST listen to an Informational audio Before continuing on through the Website. In light of that, the Informational audio is actually very informative. This Program works PERIOD!

So what are the upsides and downsides of using the Fat Burning Furnace in your goal to shed off the excess pounds that you have? First, the plus points. What the Fat Burning Furnace will teach you is how to lose fat and not weight. This is the difference that this program has with other fad diets which actually helps you lose water weight, with the side effect of you getting dehydrated. The Fat Burning Furnace veers away from that principle.

The program also teaches you how not to be a slave to exercise – you only need 45 minutes a week instead of working out daily. Other dieting secrets will be revealed, and the end goal is for you to skyrocket your energy, boost your immune system and flatten your tummy.

The downside of the program is that majority of the guide revolves around diet and nutrition – and only about 20% is devoted to exercise. Some useful information like the kinds of milk or certain fatty acids to help you achieve your weight loss goal faster are also skipped.

The Verdict: Is Fat Burning Furnace Worth Your Money?
 

Fat Burning Furnace Review

The truth is that the author Rob Poulos is not extremely fond of long workouts. In fact, he only requires a 45-minute-per-week exercise session in the Fat Burning Furnace program. Are you supposed to meet your weight loss goals if you only spend less than an hour per week working out? Yes, especially if you will make use of the BlowTorch system which is an advanced workout plan to target specific areas of your body.

When you combine this with the fact that the Fat Burning Furnace focuses more on nutrition instead of it being a run-of-the-mill fad diet program, it’s easy to see why the program has achieved a great level of success on the Internet. If you’re the type of dieter who is focused on nutrition and does not have the time nor the patience to workout long hours several times a week, then Fat Burning Furnace

Sincerely,,
Lewis

www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

www.atoztoptrainers.com – 8 Top trainers reveal all their secrets to you in a unique training encyclopaedia of workout and diet plans.

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

I have personally reviewed the products featured in my newsletters and mailings and I give them  my highest recommendation.  I am an affiliate of the products featured in this mailing and the income derived from these sales will aid in the expansion of "AtoZfitness.com" on the web. This gives me the resources to expand so I can continue to create articles, blogs and offer you a free and reliable resource of  improvement information.

By Mike Geary
http://yourtruthaboutabs.com

A quick announcement before the omega-3 eggs article today:

Today, Feb 23, 2010 is Mike's 34th birthday, and to celebrate, he has decided to put his Fat Burning Kitchen program on sale for HALF price for 3-days!

This is only the 2nd sale he has ever had in his 5 years of publishing, the other sale being back in September last year when he first launched the Fat Burning Kitchen program.

If you don't already have a copy, grab it today to get the HALF price birthday sale price:

http://fatburningkitchen.atozfitness.com

**Eggs with 22x more omega-3's?

I'm always amazed how many people overlook the importance of what an animal was fed and how that relates to the nutritional benefits of that product.

Eggs are a perfect example.

As you probably know, our egg supply in the US comes mostly from factory farm chickens that not only live in horrendously unhealthy conditions for the chicken, but also fed an unnatural diet of grains that SEVERELY affects the nutritional qualities of the eggs for your health.

I've been digging around on this topic for a long time, and here are some interesting things I've found:

In general, the regular eggs you get at the supermarket (that are fed grains and are from factory farms) contain anywhere from 30mg to 80mg omega-3 fatty acids per egg (depending on egg size, variety of hens, exact ratio of feed, etc)

However, hens allowed to roam freely outdoors and/or fed a diverse feed of greens, mixed vegetables, bugs, grubs, worms, etc can contain anywhere from 300mg to 700mg of omega-3's per egg.

One such study came from a Dr. Simopoulos who analyzed the omega-3 vs omega-6 content of eggs from a farm in Greece where the chickens roamed freely and ate a variety of natural foods such as greens and bugs/worms.  These eggs were compared against analysis of "supermarket eggs" fed a typical grain diet in the US.

The eggs from the free roaming chickens in Greece had an omega-6 to omega-3 ratio of 1.3 to 1 while the "supermarket eggs" had a horrendous omega-6/omega3 ratio of 19.4 to 1.

As for total omega-3 content per egg in Simopoulos' report, the eggs from the free-roaming hens in Greece had 300 mg of omega-3's per egg, while the "supermarket egg" had a lowly 30mg of omega-3's per egg.

I've also been reading the inside of egg cartons at grocery stores lately and comparing notes on their label claims of omega-3 fatty acids.

The egg producers recently have been catching on to the public's knowledge of the reduced omega-3 content in mass produced eggs… so certain brands have now been "fortifying" the hens diet with feed additions higher in omega-3's to help balance out the excess omega-6's found in eggs from grain-fed hens.

Usually, this fortification occurs by adding either flax seed or an algae meal (or fish meal) to the hens feed. The hens eat more omega-3's and that produces a higher omega-3 content in the eggs.

Some of these so-called "omega-3 eggs" have label claims anywhere from 100mg omega-3's to 250mg omega-3's…  Definitely better than the 30mg omega-3's found in the typical "supermarket eggs".

I also stumbled onto a specific brand of eggs recently that touted that it's hens are fed a patented feed mixture of 20 different vegetables, grains, and minerals. Because of the diverse diet that these hens are fed, their measured omega-3 content is listed as 660mg omega-3's per egg, as well as a perfect 1:1 ratio of omega-6 to omega-3.

This is 22x the omega-3 content of the grain-fed "supermarket egg" that contained only 30mg omega-3's in Dr. Simopoulos' report.

That just shows how powerful of a difference in the nutrition composition that occurs simply by feeding the hens a proper diverse diet. And we haven't even touched on the nutritional content of vitamins, minerals, carotenoids, etc that will obviously be higher in a healthy hen fed a diverse diet as opposed to a factory farmed hen.

However, that's only a small step in the right direction. Even these egg companies with new label claims of increased omega-3 content still doesn't guarantee that the hens were raised in an outdoor environment, and allowed to roam freely instead of being confined in cages and kept indoors in filthy conditions their entire lives.

Keep in mind that "cage-free" doesn't always mean that the hens actually go outside… according to some reports, it only means that there is a small door somewhere that the hens COULD go outside if they found the small door and were smart enough to venture through it. This could vary vastly from company to company.

This is supposedly a loophole in the whole cage-free labeling system. I'm not sure if there's any way currently to know IF the chickens actually ventured outside even when they're labeled "cage-free".

So what are the best options?

1. By FAR the best option is if you can find a local farmer where you KNOW that the hens are actually outdoors most of the time and allowed to eat a natural diet with high variety. These will be the superstar eggs in terms of nutritional quality.

This could be at farmers markets or even farmers that deliver to urban areas (which I've found in every state I've lived, so it's not impossible).

2. Ok, I understand that not everyone will be able to find a local farmer or a farmer that delivers eggs from happy hens that roam freely eating what chickens were meant to eat…the world isn't perfect…

So, the next best option is to read the labels on egg cartons and see if it sounds like the hens were fed a highly variable diet (instead of just grains).  Sometimes this can come from algae meal or flax seed, etc added to their diet.  This is at least an improvement over standard supermarket eggs.

Despite what you may hear from some so-called "health experts" who say that all eggs are equal, these types of eggs WILL have nutritional benefits compared to your typical supermarket eggs.

Also, look for organic as well as antibiotic and hormone-free if possible. "Cage-free" may or may not always be an improvement depending on the company.

And lastly, if you read articles or hear people telling you that whole eggs are unhealthy because of saturated fat and cholesterol, please tell them (in a nice way) to GET A CLUE!

Eat clean and stay lean.

To celebrate Mike Geary's 34th birthday, He's having a 3-day HALF PRICE sale on The Fat Burning Kitchen

http://fatburningkitchen.atozfitness.com

The Simple Solution for Eating a Healthy Diet That Promotes Fat Loss (Permanently)

I'm going to show you that eating for permanent fat loss doesn't have to be complicated.

In fact, if you choose the right foods, and understand how these foods react with your body, this method is a way for you to automatically attain the right calorie level without the need to ever count calories again.

That's why I've teamed up with expert nutrition researcher, Catherine Ebeling, and we've co-authored this new program for you:

The Fat Burning Kitchen:  Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine

by Mike Geary – Certified Personal Trainer, Certified Nutrition Specialist
& Catherine Ebeling – RN, BSN

Inside this brand new program, you'll find:

• the true secret to making calorie-counting obsolete… this is the same principle that will automatically eliminate your cravings and control your appetite permanently (it's the same reason that I personally haven't had a real "craving" in at least 6 years) — pg 1-2
• the truth about polyunsaturated fats (omega-6's and omega-3's) that most food companies don't want you to know — pg.18
• which protein bars or energy bars are actually candy bars in disguise and which bars are actually good for you — pg.50
• the real deal on saturated fat and cholesterol, and why they are essential in your diet — pg.59
• the "whole grain" deception and why whole grain crackers, breads, and cereals could be packing on more bodyfat — pg.9
• why that skim milk may not be so good for you after all — pg.29
• the one time when tilapia and salmon are NOT health foods — pg.36
• a healthy fat-burning burger option?  Yes – pg.60
• why soymilk, tofu, and veggie burgers could be increasing your belly fat — pg.41
• Are sports drinks stifling your fat-burning? — pg.46
• The only truly healthy options for sweeteners… even non-caloric sweeteners — pg.83
• A surprising healthy fat in some animal products that actually helps you burn fat and build muscle — pg.60
• whole eggs or egg whites?  easy answer — pg.65
• do diet sodas and other diet drinks hurt your fat loss efforts? — pg.22
• Is whole milk actually better for you than skim milk?  there's more to the story — pg.67
• A type of saturated fat that actually helps to stimulate your metablism — pg. 112
• the one time when chocolate can even help to prevent your sweet tooth cravings — pg.88
• does green tea or oolong tea really increase your metabolism and help fat loss?  the truth — pg.90
• which fruits and veggies are okay to choose non-organic — pg.94
• and TONS more secrets to help you permanently transform your diet to force your body to burn fat more effectively.

Take a look at Mike Geary's Fat Burning Kitchen and see if this is something you could use (specially at 50% off ) .

http://fatburningkitchen.atozfitness.com
 

Sincerely,
Lewis

www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

www.atoztoptrainers.com – 8 Top trainers reveal all their secrets to you in a unique training encyclopaedia of workout and diet plans.

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

I have personally reviewed the products featured in my newsletters and mailings and I give them  my highest recommendation.  I am an affiliate of the products featured in this mailing and the income derived from these sales will aid in the expansion of "AtoZfitness.com" on the web. This gives me the resources to expand so I can continue to create articles, blogs and offer you a free and reliable resource of  improvement information.

By Isabel De Los Rios
http://yourdietsolution.com 

Ever wake up in the morning and wish you could sleep just a bit more? (This girl is kidding me right?)

3. Many people don't know this, but your body adjusts itself based on your circadian rhythms and the amount of sunlight outside. Without getting too deep into the science, these rhythms and light tell your body to physically recover approximately between the hours of 10pm-2am and to mentally recover approximately between 2am-6am. If you aren't getting to bed until 12am, you are missing out on 2 crucial hours of physical repair. This can result in all sorts of aches and pains that do not get better, no matter what you try. I have seen clients relieve bad backs and aching joints by just getting to bed by 10pm. I have even seen people get smarter by sleeping til 6am (ok, I made this last statement up, but wouldn't that be great?). All kidding aside, I have seen people act consistently sharper when they are well rested.

Night, night!
 

Sincerely,
Lewis

www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

www.atoztoptrainers.com – 8 Top trainers reveal all their secrets to you in a unique training encyclopaedia of workout and diet plans.

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

By Dan Robey
http://habits.atozfitness.com

Did you know that habits are incredibly powerful tools for personal growth and success?

Think about the habits you have now and how they affect virtually every aspect of your life. Your weight and health are determined by your eating habits. Your relationships with people are determined by your social habits. Your success at work is determined by your work habits. You have sleeping habits that dictate how well you sleep. You have sexual habits. You even have buying habits; just take a look around your house and you will quickly see them. Our character, health and virtually every aspect of our lives are indeed determined by our habits.

If you ask ten people on the street what the word habit means, nine out of ten will tell you that a habit is a negative action that people do over and over again, like smoking, or procrastinating, or eating too much. Bad habits get all the press. Let’s look at the results of just one bad habit: smoking. Every year, over 400,000 people lose their lives to smoking-related illnesses in the United States. Imagine then, the negative power that exists in just that one bad habit. It is staggering.

Now I want you think about an even greater power, a power that can bring you success, health and happiness; a power for positive, permanent, and automatic personal growth: the power of positive habits. Let’s look a little closer at the meaning of the word habit. Random House dictionary defines habit in this way:

Habit: An acquired behavior pattern regularly followed until it has become almost involuntary.

The important words in this definition are acquired and almost involuntary. Let me ask you a question. When is the last time you sat down and said to yourself, "Today I am going to add a new habit to my life?" I would venture to guess that you have probably never said those words. As you read this article, you will see how easy it is to add positive habits to your life and the great power they have to change it. Think about the words almost involuntary. This means the habit is so powerful in your mind that it is almost unstoppable! With respect to bad habits like smoking, procrastination, and overeating, this is very bad. But with positive habits, this is very, very good.

What is a positive habit? A positive habit is simply a habit that produces positive benefits, actions and attitudes you want to acquire and make a part of your life. Why is there such great power in positive habits to effect change? Because habits, by their very nature, are automatic. After a period of time they can become permanent.

So how do we go about adding new positive habits to our life? It’s really quite easy. You simply begin repeating an action, attitude or thought process every day for at least 21 days. Research has shown that an action that is repeated for a minimum of 21 days is likely to become a permanent habit. Remember that positive habits have positive benefits and you will reap those benefits for as long as you maintain that habit. So now that we know what positive habits are, and how to acquire them, let’s look at some simple positive habits from the book that will help you reach your goals and have a healthier body.

Positive Habit #53 – Make it a habit to set goals

Since we are talking about goals, what better habit could you have then the habit of setting goals? Did you know that the most successful people all share the common positive habit of goal setting? A study was done to determine the importance of goal setting. College students who had gone on to achieve great success in business were asked to list their habits. The students who had made a habit of setting goals were in the top 3% of earnings in the population! It is almost impossible to overestimate the value of goal-setting as a positive habit. Goal setting is simple, yet 97% of the population never do it. By making goal setting a positive habit, you can start placing yourself in the top 3% of the population of successful people.

Here are some simple steps to help you start making goal setting a positive habit:

Step 1 – Define your goals, write them down, and be very specific; capture your goals on paper. It is amazing how many people never take the time to write down exactly what it is they want in life. Remember, you can’t hit a target if you don’t have one.

Step 2 – Determine what the time line is for reaching your goals; set specific deadlines for each goal.

Step 3 – Identify any obstacles that may stand in your way, list them, and state how you plan to overcome them.

Step 4 – Make a list of the people and/or organizations who will help you reach your goals.

Positive Habit #3 – Take Flax Every Day for a Healthy, Trim Body and Lower Cholesterol!

What is flax?

Flax is a blue-flowering plant known for its oil-rich seed. People have been eating flaxseed since ancient times, it has a pleasant, nutty flavor. The health benefits of flaxseed and flaxseed oil are significant and for that reason this habit is recommended as a primary habit for health and a trim and fit body. Here are some of the benefits of flaxseed and flaxseed oil:

Flaxseed contains both soluble and insoluble fiber. Several studies have shown that flaxseed can help to lower cholesterol in the same way that other soluble fiber foods like oat bran and fruit pectin do. A study at the University of Toronto showed that total cholesterol levels dropped 9% and LDL (the "bad" cholesterol) decreased 18% among a group of women who ate milled flaxseed cooked into bread every day for a period of 4 weeks.

Flaxseed is one of the richest sources of lignans and alpha-linolenic acid. Studies suggest that lignans may help to prevent certain cancers. Flaxseed is one of the few plants in the plant kingdom that provide a high ratio of alpha-linolenic acid (an omega-3 fatty acid) to linoleic (omega-6 fatty acids), it is an excellent source of healthy polyunsaturated fat.

A new study has confirmed that the positive habit of taking flax seed daily can help you get a trim and fit body. I interviewed Dr. Sam Bhathena, a researcher at the Phytonutrients Laboratory of the US department of Agriculture, he said, "we have observed that flax seed meal is much more effective in lowering cholesterol then soy. Several other studies have shown that in general, omega-3 fatty acids,lower lipid deposition, and help in reducing body weight."

Omega-3 fatty acids — More than half the fat contained in flaxseed is omega-3 fatty acid type, an essential fatty acid. There have been numerous studies reporting the health benefits of consuming omega-3 fats. Recent studies suggest that omega-3 fatty acids which are abundant in flax seed can help protect you from coronary artery disease, stroke, high blood pressure, autoimmune and inflammatory disorders. Studies on the effects of flax seed on breast cancer are now under way. Omega-3s can also help boost your metabolism, helping your body to burn calories faster.

Flax is available as raw seed, ground seed and also as an oil which is made by cold pressing flax seeds. You can purchase raw flax seed, ground flax seed and flax seed oil at most health food stores. The easiest way to incorporate flax seed into your diet is to buy ground flax seed meal and add it to your food.

· Substitute for cooking oil or shortening in baked goods.
· Add ground flax seed to pancakes, waffles and cereals.
· Put ground flax seed on salads.

Here is a great recipe for a super health shake. Make a protein shake with 8 ounces of your favorite juice such as apple or orange, add 2 tablespoons of flax seed oil, 2 tablespoons of soy powder, 1 tablespoon of lecithin, fresh fruit such as bananas, papayas or blueberries. Blend with a hand blender or an electric blender. This power shake will provide you with the health benefits of soy; omega-3’s, fiber, antioxidants, and enzymes from the fruit, and the fat loss benefits of lecithin.

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Sincerely,
Lewis

www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

www.atoztoptrainers.com – 8 Top trainers reveal all their secrets to you in a unique training encyclopaedia of workout and diet plans.

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

I have a great article for you today from one of my trusted colleagues, Certified Nutrition Specialist, Mike Geary. It's about a specific spice that could help you to burn body fat and get leaner, in an indirect way…

Enjoy!

1 Unique Spice That Beats Abdominal Fat:

Ok, this spice that I'm going to mention is one of the most overlooked, but healthiest spices in the world…

You might even call it a "fat burning spice"… in a roundabout way.

And yes, it can actually help you win the battle against abdominal fat if you use it daily…I'll explain why.

Here are some other benefits of this miracle spice:

*controls blood sugar levels

*helps maintain insulin sensitivity

*a very powerful antioxidant

*may have antibacterial and antifungal properties *and dozens of other benefits

So what is this miracle spice?

Well… it's good old tasty Cinnamon!

Although cinnamon does not directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner through an indirect link.

Here's how…

Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it's strong effect on controlling blood sugar levels in your body.

In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).

The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.

Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.

As you know, chronically high insulin levels can make your body pack on the blubber.

How to harness this to lose more fat…

One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.

Also, you could use a cinnamon capsule before each of your meals.

This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day… hence, helping you to lose body fat more effectively over time.

So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!

Note: please make sure to consult your doctor before adding any new foods or spices to your nutrition plan if you are taking any medications or have food allergies.

Go to the link below to discover over a dozen more unique foods, spices, and weird styles of workouts that help to burn your abdominal fat faster:

http://www.yourtruthaboutabs.com/

Sincerely,
Lewis

www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

www.atoztoptrainers.com – 8 Top trainers reveal all their secrets to you in a unique training encyclopaedia of workout and diet plans.

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

by Elliott Hulse, CSCS

It never ceases to amaze me how many people have fallen victim to the lie of “isolated results.”  Essentially, the idea that fitness, success and life results are created in a vacuum… completely detached and isolated incidences.

For example, many women call me inquiring about fitness training and assert their desire to “lose belly fat” or “get leaner arms”.  What they fail to realize is that fat loss, muscle building and all fitness results are the expression of a SYSTEMIC change in their bodies… not just the manipulation of a single muscle or energy system.

As one of my favorite authors Dan John, would say… “The body is one piece.”

We evolve as a whole.  All systems… muscular, nervous, cardiovascular and hormonal systems work synergistically to move us in the direction that’s most consistent with our behaviors.  Even when we aim to isolate systems, we unexpectedly receive the benefits of advancement in others.

For example, you decide to quit smoking so that you can breathe better.  After several months of not smoking you notice an improvement in your cardiovascular abilities, but you ALSO recognize that your skin looks better and your hair has stopped falling out!  This is exactly how our body works… we are “one piece”.

Whatever we do, affects everything.

If we agree that the human body / mind is a single unit, then why do we still approach our exercise and training programs in a segmented fashion?  Wouldn’t it make more sense to work WITH our bodies and prepare for the advancement of ALL strength and fitness qualities at the same time?

When we follow a “holistic” or hybrid approach to our training we effortlessly move in the direction of our greatest muscle building, fat loss and athletic performance potentials without resistance from nature.  We are moving with the river, instead of against it.  This leads to faster, longer lasting results… minus the typical anxiety and frustration.

Two of my favorite integrated or hybrid approaches fat loss and muscle building are “Power-building” and “Resistance cardio”.  These hybrid training systems enhance your body’s ability to naturally build muscle and burn fat at the same time.  They are effective means for increasing strength, muscle mass, cardiovascular health, fat loss and systemic vitality.

The first hybrid approach is “Power Building”.  This is where a fitness seeker or athlete combines strength producing exercises and the variables consistent with it (heavy weights and low volume) with muscle building exercises and the parameters associated with it (moderate weights and high volume) in the same workout.

An example of a Power Building workout would include a heavy full body exercise like barbell squats for multiple sets to train the nervous system followed by a moderate intensity exercise for higher reps like dumbbell step-ups to develop muscle mass.  This is a great way to improve functional strength and build attractive muscle at the same time.

With regards to conventional cardio training, most individuals limit themselves to the single dimension of jogging or cycling.  This type of training is good… but what may be even better would be to combine the efforts of the cardiovascular system with the muscular system.  This would create a hybrid experience within the body that produces the results of more lean mass while burning fat.

Resistance Cardio can be performed in several manners, but amongst my favorite are the use of pulling sleds and kettlebells.  Pulling sleds offers a low impact, moderate intensity form of cardio training that has the capacity to build muscle and strength in the legs and core while increasing the heart rate offering a fat burning response.

I also really enjoy kettlebell training as it offers a functional (and fun) alternative to jogging.  Kettlebells also elicit a muscle building response which leads to a leaner, HARDER physique that with the use of jogging alone.

When we follow a “holistic” or hybrid approach to our training we effortlessly move in the direction of our greatest muscle building, fat loss and athletic performance potentials with ease.

Hybrid muscle training is highly effective, functional and fun.  If you believe as I do, that the body (and our lives) are an expression integrated  systems and subsystems AND you love the fat loss and muscle building benefits of challenging workouts… then I invite you to consider Lean Hybrid Muscle training!

Sincerely,
Lewis

www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

www.atoztoptrainers.com – 8 Top trainers reveal all their secrets to you in a unique training encyclopaedia of workout and diet plans.

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

Sincerely,
Lewis

www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

www.atoztoptrainers.com – 8 Top trainers reveal all their secrets to you in a unique training encyclopaedia of workout and diet plans.

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

Sincerely,,
Lewis

www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

www.atoztoptrainers.com – 8 Top trainers reveal all their secrets to you in a unique training encyclopaedia of workout and diet plans.

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

Sincerely,
Lewis

www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

www.atoztoptrainers.com – 8 Top trainers reveal all their secrets to you in a unique training encyclopaedia of workout and diet plans.

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .