AtoZfitness Article Blog » weight loss

Free DVD The 5 Simple Keys to Guaranteed Fat Loss

lewis — Thu, 05 Jan 2012 15:25:19 +0000

You like gifts, right ?

This one is especially nice. I have arranged for you to have a fantastic free DVD sent to your doorstep.

You pay for shipping… that's it. And if you don't like the DVD they even refund your shipping costs! Pretty amazing.

So for less than $6 (US) you can have this:

DVD: The 5 Simple Keys to Guaranteed Fat Loss!

Who created these dvd's ?

One is Kim Lyons. Kim is the personal trainer for the hit TV show "The Biggest Loser." She's a world-famous fitness personality celebrity.

The other is my good friend Chad Tackett.
Chad started the very first online fitness training site. He's been in the business now over twelve years.

Chad and Kim teamed up to do this DVD and for my subscribers they have agreed to
give it to you freee of charge, minus a very small shipping fee that literally does not even cover their costs.

Why?

Because they are supremely confident that these 5 Keys will help you turn your life and your body around.

They offer other stuff too… like personal coaching, a membership site that is really too cool for words, and so-on — but you are not obligated to join if you don't like what you see on the freee DVD.

Get it here — http://budurl.com/fastrackfreedvd

Bonus #1 With your DVD we’ll include an easy-to-follow Quick Start Guide of each of The 5 Simple Keys to Guaranteed Fat Loss! It’s a terrific reference tool and a $12.00 value. It’s yours FREE!

Bonus #2 We’ll also include the easy-to-follow Fast Track to Fat Loss Meal Planner, so you know exactly what kind of foods to combine at each meal to lose fat fast! A $24.99 value, it’s yours FREE!

Bonus #3 A FREE 30-day Orientation to The 5 Simple Keys to Guaranteed Fat Loss by Fast Track trainers, Brad Quist or Pam Roth, to make absolutely sure it’s all crystal clear and easy-to-follow. This is a $50 value in itself, but its worth to you may be priceless.

Here's how you will lose fat fast – guaranteed!

As part of your free orientation, Brad or Pam (two of our very best Fast Track trainers) will be e-mailing you every other day to give you invaluable insights into each of The 5 Simple Keys to Guaranteed Fat Loss. They’ll also send you inspiring motivational messages, as well as incredibly effective secrets and strategies they themselves used to lose 40 pounds of fat (Brad) and 17 inches (Pam) in just 12 weeks!

Why are we giving away this incredible DVD for free? Because, we're so confident that by the end of your free orientation, you'll be absolutely thrilled with Fast Track and want to upgrade to Gold Membership right away. If so, simply do nothing and you’ll be automatically enrolled as one of the very first people in this exciting new program! And this is where your fat loss really takes off! (Note: if you do not want automatic billing at the end of your 30-day free orientation, simply un-check the box next to "The 30-Day 5 Simple Keys Orientation, by Brad or Pam")

Fast Track trainers, Brad and Pam, will custom-tailor your very own workout and nutrition plan, answer all your questions, keep you motivated, hold you accountable, and absolutely make sure you achieve awesome results—100% guaranteed! Chad and Kim will be available to personally guide and support you as well.

Here is the link again -> http://budurl.com/fastrackfreedvd

Sincerely,
Lewis
Publisher – AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

The Best 16-Minute Workout EVER

lewis — Sun, 15 Aug 2010 22:46:05 +0000

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]

When I wrote “7 Minute Muscle” and “7 Minute Body” (the in-home version; both books come in the same package) I thought I was doing the muscle-mass crowd a huge favor.

I was right… and I was wrong.

I was right because the 7MM-style training has put serious muscle shape, tone, and size on people from all ages.

I was WRONG because it did more than just add lean muscle:

THIS makes people THINNER…

7 Minute Body workouts <– fastest bodyshaping workout EVER

The short version of the science behind why this happens and a sample workout routine is included in today’s newsletter.

Yep: the workout I intended people to use for building muscle turned into one of the fastest ways to melt body fat.

Weird.

I say “weird”… it’s not that weird to me. I know why it works so well. But it was kinda weird for my readers.

The secret is density training.

Density is basically getting the most amount of work done in the least amount of time. More work in less time = more energy.

More energy spent = greater fatloss.

Fatloss (and muscle-shaping) is not an issue of length of time as much as it is an issue of work divided by time.

The body was made to perform in bursts, not in long bouts. This is why our immediate fuel sources (which come mostly from carbohydrates) are WAY too efficient… so much so that we store incredible amounts of fat from consuming too many of the “fast-fuel” foods.

The best way to combat this fat-storing problem is to use your body the way it was designed to be used: In bursts of fat-burning power that are intense, short, and highly focused.

That’s the basics behind density training.

More here:

7 Minute Body workouts <– fastest bodyshaping workout EVER

Want a practical example? Great… let’s look at a 7 Minute Muscle chest workout followed by a 7 Minute Muscle “GXP” Cardio workout.

Your total workout time: A whopping 16 minutes.

That’s “TOTAL” workout and cardio time, minus a short warm-up.

After your warm-up, you would start with the first of two “Phases”:

The first 5 minutes is called The Power Phase.

This is followed by The Mass Phase (Mass is for adding lean muscle) which last only 2 minutes.

During the Power Phase, your weight you select for any movement (from a bench press to a push-up) stays the same. This makes it very easy to shorten your rest intervals between sets.

Your repetitions will be a maximum of 5 for your Power Phase using a weight that’s about 60% of your normal 5-rep max. You will rest as little as possible between sets.

The first few sets will feel light, but as time progresses this “light” weight will become more and more challenging. In fact you will drop your repetitions down quite low in order to complete the 5-minute Phase… and that’s GOOD.

That’s what we want: As many repetitions as you can get during 5 minutes, but never exceeding FIVE repetitions, during your Power Phase.

Your rest intervals are up to YOU… you can rest a short or as long as you need.

This is a very creative and personal workout!

Your goal is simple: Get more TOTAL reps (called “Aggregate Repetitions”, or “AR”) than your previous workout.

This is what makes 7 Minute Muscle so unique: The progression is built-in.

Most people fail to progress in the gym because they simply do not track their workouts carefully enough.

With 7 Minute Muscle you don’t have to track an entire workout: Only ONE number. The total number of repetitions, or your “AR”.

Simple!

Your Power Phase for a chest workout may look like this:

EXERCISE:
Incline Machine Press (upper chest)

5 reps (rest 20 seconds)
5 reps (rest 15 seconds)
4 reps (rest 20 seconds)
3 reps (rest 30 seconds)
3 reps (rest 30 seconds)
1 rep (rest 20 seconds)
1 rep (end)

]Total AR: 22 reps
Total Time: 5 minutes

Your goal next time is to get 23 repetitions using the same weight. Once you can get 5 repetitions every set it’s time to increase the weight for this movement.

You would then move to your Mass Phase (2 minutes) which would be a different chest exercise for TEN repetitions.

Same goal, same principles apply… beat your previous AR.

The end result is a 7-minute workout that shapes your chest AND burns a lot of fat due to the principles of time/energy expenditure and the fact that muscle burns calories.

You end your 7 minute workout with “GXP” Cardio. This is 9 minutes long… that’s it! But your body is primed to melt off a lot of fat after your 7 minutes of intense weight training… and you will drop the fat if you do this workout right.

You start with 3 minutes on the exercise device of your choice (I prefer the treadmill.)

You work your way up to 85-90% of your maximum heart rate, or a perceived exertion rate on a scale of 1-10 of 7 to 8. No more is needed to get the desired results.

You stay at this level for just 3 minutes.

Then you cool down for 3 minutes.

That’s IT.

That’s your entire cardio workout and weight-training workout… all in 16 minutes (about 20 with a warm-up.)

And you will progress faster, burn a lot more fat, and save SO much time you may have to take up a new hobby!

Get more info here:

7 Minute Body workouts <– fastest bodyshaping workout EVER

The Diet Solution Program Reviewed

lewis — Thu, 15 Jul 2010 09:12:02 +0000

The Diet Solution Program Review

By line: Lewis Wolk
URL: www.yourdietsolution.com

Watch this amazing video by Isabel De Los Rios !

Review of The Diet Solution Program: The Program that Promises Fat Loss along with an incredible amount of Health and Vitality.

The Diet Solution Program promises a complete and comprehensive weight loss program that will not only help you lose body fat, but guarantees you increased energy, health and vitality all at the same time.

With so many weight loss programs out on the market and on the internet today, what makes this program any different than all the rest?

Before we get to the program, let's take a look at the expert behind this program. Isabel De Los Rios is a nutrition and exercise specialist with 10 years of experience helping clients reach their ideal weight and tackle conditions such as diabetes, heart disease, and high cholesterol. Isabel has a very extensive educational background in nutrition and exercise physiology. Her personal experience with her own weight struggles and her mother's severe diabetes led her search for the BEST nutrition information available today. The Diet Solution Program is a result of her 15 year study and research.

Click Here to Download The Diet Solution Program now

I've also talked to Isabel about her training and education background, and I'll be honest, it was impressive, unlike other so-called "health experts", who are just following main stream nutrition programs. Isabel provides her readers with the truth: the facts most people have never taken the time to research, read and decipher.

Plus, Isabel has been a nutrition and exercise specialist for the past 10 years and has personally worked with hundreds of clients in her own private facility, overseeing successful weight loss programs. This hands on experience with real people solidified the facts and principles she had learned in books, journals and from other health professionals. The proof was really in the results of real people.

In fact, Isabel's articles are pretty radical when it comes to her nutrition principles which is why her approach works when main-stream nutrition fails. So if you are looking for the same old nutrition theories taught in every other book and program on the market today, this is not the program for you.

Now one of the biggest questions about the program is simply, "What is The Diet Solution Program?" Well according to Isabel, it is the most comprehensive and detailed nutrition manual available on the market today. Not only does it teach you exactly what principles you need to follow to finally reach your ideal weight, it gives you the meal plans, shopping lists and recipes to do so. It does not push some extreme, unreasonable way to lose weight. It actually teaches you how you can make this healthy way of eating into a lifestyle. And if you have ever attempted to lose weight in the past, you know that the only way to maintain it is to make it a way of life. The best part about Isabel's program is that this new way of life is not some torturous eating regimen. She really shows you that you can eat delicious food, combined the right way, to lose weight and maintain it.

One of the best side effects of the whole program is the increased health and vitality that every participant experiences. Decreases in blood sugar levels, lowered cholesterol, increased energy, elimination of digestive discomfort and cleared skin conditions are just some of the few benefits other people have already experienced.

Frankly, I've used the program myself and recommended to many others. Why? Because I was sick and tired of following nutrition plans that either did not work or made me lose weight but feel terrible. Yes, I want to be at my ideal weight but I also want to maintain a healthy body at the same time and not have to resort to extreme, radical methods. The Diet Solution Program helped me lose weight and feel healthy and energized at the same time.

Now realize that some effort from you will be required, but Isabel has really done all the hard work for you. Included in her program is:

Step by step action steps telling you exactly how to put the principles in place
Detailed daily meal plans that make everyday eating easy
Shopping Lists to make food shopping a snap
Delicious Recipes to make everyday meals tasty

Click Here to Download The Diet Solution Program now

The manual is comprehensive. Jam packed with incredible and valuable information. But you don't need to wait to get through the whole thing before you can start. You can use Isabel's Quick Start Guide to start the program ASAP. Some people have even just used the quick start guide and lost 10-15lbs in a little as 6 weeks.

The Diet Solution Program is not just another weight loss scheme or extreme diet. It is truly the only way to lose weight and enjoy a lifetime of health. The Diet Solution Program is perfect for people who have struggled with their weight their whole life and are sick and tired of programs that just don't work long term. The DSP is also perfect for people who want to take control of their health and reverse health conditions like diabetes, high cholesterol and heart disease.

If you're in the slightest bit curious, I recommend you look closely at Isabel's program. I was very impressed with all of The Diet Solution Program meal plans, the bonuses, the guarantee, and Isabel's expertise. For the money, it's the best deal in the weight loss industry – so much better than diet pills! And remember…

Website link again is : http://yourdietsolution.com

Isabel De Los Rios's The Diet Solution Program is backed by a 90 day money back guarantee. And this is a real guarantee… if you are not completely satisfied, you will receive your money back, no "ifs," "ands," or "buts." So you really have nothing to lose.

3 Reasons Why Obesity Is A Disease?

lewis — Fri, 01 Jan 2010 17:50:31 +0000

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]

I bet you didn’t know this …

Obesity…even being overfat… is a disease.

No, really.

At least that’s what several social groups wish you to believe. “Suffers Of Obesity” is just one of those groups. Their entire stance is obesity (which, btw, can be only 30lbs or so over your ideal bodyweight) is an actual disease.

Well, is it?

Yes… and no.

Comedian Ricky Gervais has a hilarious go at this stance… that obesity is a disease. You sometimes have to laugh, you know? ; )

“No… it’s not a disease… it’s greed. You just love to eat,” or so Gervais believes.

Well, in my first newsletter for 2010, a new decade with new ideas, I’m here to share a new idea with you:

We really need to redefine some words.

One of those words is “disease”.

Case-in-point: Wikipedia.com defines disease…

“In human beings, “disease” is often used more broadly to refer to any condition that causes pain, dysfunction, distress, social problems, and/or death to the person afflicted, or similar problems for those in contact with the person. In this broader sense, it sometimes includes injuries, disabilities, disorders, syndromes, infections, isolated symptoms, deviant behaviors, and atypical variations of structure and function, while in other contexts and for other purposes these may be considered distinguishable categories.”

Let’s think about that.

If you bump your knee against a sharp object, is this a new disease called “bumpuskneeitis?” Er… no. It’s an accident. Sure, it may ’cause’ a specific set of symptoms that could broadly (as in as broad as the back-side of a barn) be considered a “disease”, but … no. It’s an accident with biological consequences.

Social problems? So, if I decide to read 17 books on why my parents suck as a teenager and develop anti-social behavior, is this a “disease”? NO! This is the angst of youth combined, perhaps, with poor parenting! Sure, it can lead to mental issues that could be classified as “disease”, but guess what?

It’s totally within your control. No one force-fed the books to the teen. And no one is force-feeding you, or anyone you know.

That decision is yours and yours alone… and anyone, repeat ANYONE on the face of planet earth can change their behaviors and attitudes toward food.

Okay, some more thoughts on disease:

Let me give you a few examples of what is typically thought of as “disease”…

— Leprosy
— Cancer
— Hypothyroidism

We’ll just take three… there are thousands as you know.

Now, we can all agree that these three states represent true “disease”. The first you could catch by accident; the second is a combination of genetics, environment, and who-knows-what-else, and the third is almost always genetic.

One, cancer, is something you ‘may’ be able to do something about. For example, lung cancer. 90% of lung cancer patients contract the disease from smoking.

Let’s just cover these 90%, shall we?

And folks, I’m asking for an open mind here…

Is lung cancer, in the case of the 90%, REALLY a disease?

Or is it a biological consequence?

Sure, “cancer” is a disease. But what caused it in this case? Something involuntary? Hardly. Something that could not be stopped?

No way.

The 90% caused it. Period.

Welcome to the real world.

So, I propose this: We redefine “disease” as an abnormal biological condition that we DO NOT have direct cause or effect over.

Airborne viruses: Disease. Obesity: NOT a disease.

And yes, lung cancer in chain smokers: NOT a disease; it’s a biological outcome. The end result should be treated as a disease, of course, but come on: Where is the responsibility folks?

Life, if you want to life it fully and without fear, is ALL about taking total responsibility. That’s empowerment. Anything less is… well, LESS.

In our example, lung cancer is no more a “disease” than, say, me hitting myself over the head with a hammer every day and causing brain damage is a disease.

Brain damage (not self-induced) = disease.

Brain damage caused by self-inflicted hammer-hitting = biological consequence. In this case of sheer stupidity!

Now, one could (and many will) make the argument that I had a “mental” disease that caused me to WANT to hit myself over the head with a hammer… but… well…

At this point we need to redefine the word “disease” in my opinion. Here’s why:

First, if this were the case, I could say that all criminals have a disease.

They all have a mental disease that makes them want to kill, steal… you name it.

This may in fact BE true… we do not know… but do we hold them NOT responsible if it is? No, we do not.

And that brings us back to obesity.

Obesity and being overfat is not a disease folks…
—— > it’s a biological consequence.

And, with the exception of the extremely ‘rare’ cases of total glandular dysfunction from birth, obesity… your bodyweight… is your responsibility.

Period. End of story.

Sorry, but that’s the way the ball bounces.

Am I being mean? No. I was obese. I have a right to speak my mind about it, and trust me: My depression (a disease… sorta… some genetic, but a lot of it was caused by eating too much sugar) definitely aided in my obesity.

Then how come I’m not obese any more?

I found a better way to eat. I re-trained my body to crave this style of eating (and exercise) over stuffing myself with pizza and burgers every day.

Here’s what I use:

Click.Here———–> My No-Disease No-Obesity Wake-up Call!

It torches bellyfat… and it reprograms the body and mind to use food as fuel… especially if you use my “7 Minute Body” workout system (you can get it at 77% off after you pick up EODD on the page above… ; )

So be brave. Be fearless. And be responsible.

Oh… and be sure not to catch “internetemailitis”… its a disease that causes you to want to check your email more than 10 times a day.

I have it. So be careful… may be contagious. : )

P.S. In my journey from obesity to total leanness I had to overcome ‘real’ diseases, like pituitary failure from a high fever (i.e. viral pneumonia that almost killed me) and, yes, clinical depression (partially my fault; partially not… i.e. half disease, half biological consequence.) So I have sympathy, believe me. But I also know what you can do once you have a solid plan in place and a determined mind.

Then no “disease” can stop you… at least the ones that do not kill you.

So go for it… be brave, be responsible… and be lean!

click.here ——> My No-Disease No-Obesity Wake-up Call!

Add some Cheese to that meal!

lewis — Thu, 15 Oct 2009 15:50:24 +0000

www.AtoZfitness.com
Your Internet Fitness Resource Site
- AtoZfitness Article -
Add some Cheese to that meal.

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

What kind of fat is in cheese?

The kind of fat in a particular cheese will be completely dependent on the source of that cheese. Just as the quality of our milk is only as good as the cow it came from, the same rule goes for cheese.

As many of you have read in the "Dairy" chapter of the Diet Solution Program, cows were really meant to be fed grass and be raised in free roaming pastures (so they can dance and sing and be merry). Unfortunately, that is not the case with many milk manufacturers and cow farmers. It is much cheaper and much easier for them to feed their cows grains (a very unnatural source of food for cows) and raise them in extremely tight quarters (again, not how they would really live in nature and no dancing possible) than give them the nourishment and enough land to grow the way nature intended. As a result many cows become extremely ill and require antibiotics in order to stay alive. These antibiotics that are now in the blood stream of the cows end up in our milk, cheese and yogurt (not to mention our beef) and are extremely detrimental to our health.

To make matters even worse, many cows are given growth hormones to speed up their growth and development (farmers are thinking they gotta make the most money from each cow right?). Not only do the growth hormones also make for some pretty sick cows but the actual hormones also get into our foods and cause a lot of health problems in our own bodies (and the bodies of our little children).

Oh boy Isabel. You are so depressing sometimes!

Don’t worry. There’s good news. Fortunately for us Organic Milk and Cheese has now become more readily available than ever before. This means we are able to purchase our favorite foods without the added antibiotics and hormones that are in conventional dairy products by choosing organic products.

Hold on, before another organic rant, let me get back to the question at hand: What kind of fat is in cheese?

Conventional cheese from poorly raised cows is very high in Omega 6 Fats. Again, remembering back to the "Fats" chapter in The Diet Solution, we want to reduce the amount of Omega 6′s in our diets and consistently keep increasing the amount of Omega 3′s in our diets. Cheese that is made from the milk of grass fed, free roaming cows (without antibiotics and growth hormones of course) is much higher in Omega 3 fats and conjugated linoleic acid (conjugated what?). CLA, as it is often referred to, is an extremely healthy fat that has been found to be a potent cancer fighter. The most abundant source of natural CLA is the meat and dairy products of grassfed animals. Research conducted since 1999 shows that grazing animals have from 3-5 times more CLA than animals fattened on grain in a feedlot. Simply switching from grainfed to grassfed products can greatly increase your intake of CLA.

So… Is the fat in cheese of the good kind or bad kind? As you can see, that greatly depends on the source of your cheese. Conventional, non-organic cheese can be quite high in bad fat and laden with antibiotics and hormones and really should NOT be included in our meal plans where as grass fed, organic cheese can be a wonderful and tasty addition to your healthy meal plans.

Also remember that raw dairy is always a better option than pasteurized dairy. Raw milk may be extremely difficult to find in many states but raw cheese can be found at most grocery stores and health food stores all over the world. I order our raw cheese online or buy it at the small organic health food store near our home. If you have never had raw cheese before, you are going to be absolutely amazed by the delicious taste. Raw cheese is so much more flavorful than any conventional cheese and makes all the difference in the world especially when used in recipes.

Certain cheeses should be avoided at all costs. Never and I mean never eat cheese out of a can (Does that even sound normal?) Also, American Cheese out of plastic wrapping is another big No-No. It’s not even a "real" type of cheese and the fact that it’s wrapped in plastic is quite scary to say the least.

Is cheese a fat or a protein?

Where as many nutrition plans count cheese as a protein, I count it as a fat option in The Diet Solution Program. That is because I do not feel that the protein content in cheese is high enough to qualify it as a full protein. With that being said, cheese does have a significant amount of protein, but for blood sugar balancing purposes, it just may not be enough for some. This is where the "listen to your body" tactic really comes into play. Some people can have 2 ounces of cheddar cheese and a small apple as a snack and feel great where as others may have this same snack and feel lethargic and sleepy just 30 minutes later. Let your body tell you if this would be a healthy option for you.

Let’s remember that portion control comes into effect with just about everything and 1-2 ounces of cheese (1 oz is about the size of a domino) can go a really long way in any meal (No, not the whole block Lewis. That’s way too much at once.)

Here are some great ways to add cheese into your healthy weight loss meal plans:

1. Sprinkle some shredded cheese on top of your morning vegetable omelet.
2. Combine cheese with an apple or pear and some raw nuts as a great 3pm pick me up.
3. Melt cheese over vegetables to get your whole family to eat their "veggies"

Remember, it only takes a small amount of cheese to add that extra flavor to most meals and recipes. There is no need to drown your salad, veggies, omelet, or meat in gobs and gobs of cheese (my apologies to chicken parmigiana and cheese casserole). There is a healthy way to have your cheese and eat it too.

Check out Isabel’s great site at : http://yourdietsolution.com

=============================================
Lewis, Publisher
Sarah, CPT

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Are you suffering from Portion Distortion?

lewis — Wed, 07 Oct 2009 13:01:44 +0000

www.AtoZfitness.com
Your Internet Fitness Resource Site
- AtoZfitness Article -
Are you suffering from Portion Distortion?

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

This is great stuff from Isabel . I just got it in my inbox and had to share it with you.
—————————

Hey Lewis,

A couple years ago I was definitely suffering from a condition that is not too commonly discussed, but does very often appear in many restaurants, parties and homes all over the world. Yes, you too may be suffering from this horrible condition and not even know it. What is this awful plague? It’s called: Portion Distortion, and it just may be what is holding you back from reaching your weight loss goals.

I can remember one particular occasion when I saw portion distortion at its very finest. I was at a family party at a Spanish restaurant celebrating the Christening of my baby nephew Alex. Here I was chit chatting with guests and catching up with friends and relatives when I see the waiters walk out of the kitchen with what looked like the most insane servings of steaks, lobsters, chicken and salmon on each plate. At first I was thinking they were serving each plate on each table "family style", where the whole table could each enjoy a piece. I was wrong. One plate was for one person and the amount of food on each was downright scary.

I walked back to my table and said to my husband, "Holy smokes! Wait until you see the size of the portions!" My husband replied, "Oh Isabel, you exaggerate. You think one extra grain of rice on the plate is too much. I’m sure it’s fine for normal people." Normal? There’s a good question. Do we even know what a normal portion is anymore? Or a better question to ask ourselves would be, What is a healthy portion?

By the look on my husband’s face when a humongous mountain of chicken marsala was placed in front of him and a lobster larger than my nephew on a 1 pound bed of 1 (I swear. That is no exaggeration) was placed in front of me, I knew he agreed this was not "normal" by any means.

Here’s the sad and most unfortunate part. I would say that 75% of the people in the room ate the entire portion that was served to them. I realize each one of us is different, requiring different amounts for our body size and metabolic type, but no one and I mean no one needs 2 pounds of chicken, 20 ounces of steak, or 1 pound of rice in one sitting (sorry to break it to you). Could you eat this much over the course of one day? Of course you could. One meal though? Sorry Lewis, not a healthy portion by any means.

Restaurants are not the only place where portion distortion creeps into our lives. We often do the same thing at home, serving ourselves one reasonable, healthy portion and then going again for seconds. If you are still hungry, then of course I do not want you to go hungry, but often it is not hunger at all that draws us back to the kitchen for more. It’s the fact that the food just tasted good or that we ate so fast we didn’t even get a chance to savor and enjoy the meal.

If you think too much food on your plate may be what’s stopping you from seeing the weight come off, here are a few tips to help you battle the Portion Distortion Syndrome:

1. Eat Slow. I know, I know. In our fast paced society, it is a bit difficult to make the time to eat slow and enjoy your meal. I am not asking for a 2 hour lunch break here. All it takes is approximately 20 minutes for your brain and your stomach to register that food has arrived and calm your hunger. When we inhale our meal (and boy did I see some inhalers this weekend) in the first 5 minutes that it has been served, we do not give our bodies enough time to register the "I’m not hungry anymore" cue and of course we are left hungry and searching for more food. Give yourself a minimum of 20 minutes to eat before deciding if more food is even necessary. Savor each bite of food and chew it thoroughly (no inhalers, please!) For those of you that suffer from any gastrointestinal distress, you will actually find that this will greatly enhance your digestion just chewing your food more thoroughly and creating more digestive enzymes in your body.

2. When at restaurants or parties, take a good look at what is on your plate before you even pick up the fork. Figure out exactly how much of it would be healthy for you at this particular meal. This is what my husband did with his mountain of chicken and mashed potatoes. He said to me, "If I eat 1 and ½ pieces of chicken (there was 4 huge pieces on his plate) and half of these mashed potatoes, that is probably more than enough right?". Then he proceeded to cut exactly that much and put it over to one side of his plate and ate from there. If you just start attacking your plate the second it shows up in front of you, the whole thing will be gone (hopefully not including the plate itself) before you even realize it! The scary part is you won’t even know how much you ate! We have all had those moments of total regret when our stomach is aching and we’re asking ourselves "Why did I eat so much? Why didn’t I stop sooner?" A better question to ask before this happens is "How much can I eat now and how much can I have again later?" Give yourself just 2 minutes to assess the portion that would be best for you and take the rest home. Not only will you prevent the stomach pains, but you will get to enjoy this delicious meal twice.

3. At home, put exactly what you intend to eat on your plate before you start eating. Take your time enjoying the food you have in front of you and don’t make this an eating race with the rest of the table. I am often the last person finished at the table and I don’t care. Why should I rush? Unless we have plans or somewhere to be there is no need for me to eat my whole dinner plate in 5 minutes. Not only do I enjoy my meal, but I enjoy talking to my family members during our meal and even put my fork down a few times to digest between bites (imagine that, putting the fork down). I know we are often influenced by the people eating around us and if everyone else is eating fast we have a tendency to follow. Keep at your own pace and have people follow your lead. I know when people eat with me they do have a tendency to eat much slower because I am not inhaling. You will influence others around you to eat healthier without even knowing it.

4. Always remember, there is more where that came from. Chances are none of us are going to suffer from a lack of food, especially when it comes to dining out and being invited to parties. There is no need to eat today like it is the last day that food is being served on this planet. You also don’t receive a special reward for "cleaning your plate" or finishing your meal the fastest. There is always more food available for your next meal (many times there is just too much food available) and we can always take food home with us or eat again in a few hours if we get hungry.

What did I do with my gigantic lobster and 1 pound mountain of rice? Actually my order was confused and I split my sister’s salmon with her (which must have been at least 14 ounces )and we each had a healthy and satisfying piece with green beans and spanish rice on the side. The lobster and rice went home with another relative to serve to her entire family the next day.

Be careful of the Portion Distortion Syndrome Lewis. Use the above tips and I know weight loss will come much easier.

=============================================
Lewis, Publisher
Sarah, CPT

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Does your diet have to be All or Nothing?

lewis — Thu, 01 Oct 2009 11:23:57 +0000

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Does your diet have to be "All or Nothing"?

Hi %FIRSTNAME%,

I just got this in from another diet guru Isabel Des Los Rios who you know from http://yourdietsolution.com . Isabel is one of the top internet diet specialist and we publish her articles all the time.

Anyway wanted to share her great article with you this morning.

Enjoy,
Lewis

Hey Lewis,

I definitely have many more supplements I want to cover in the next couple of newsletters but I just had to take a break from that series to cover a very important topic and question that I have received from many readers lately…

"Isabel, I don’t think I can implement every single principle in the Diet Solution Program all at once. Will I still lose weight? Will the program still work for me?"

First and foremost, I do have some good news…some great news actually.

You absolutely do not need to give yourself a complete life overhaul just to see some significant and permanent weight loss results!

Print that sentence out and paste it on your fridge or on your desk…anywhere. Just don’t forget it.

Start slow..step by step..do what you can and the results will follow.

Would it be ideal to follow every principle I teach? Well, yes, that would be pretty great. But sometimes, some days and in certain places that’s just not possible.

I know I may have told you this story before, but when I first discovered the principles that really helped me and many other people lose the stubborn weight I had been battling for so long, it was near impossible for me to implement every principle all at once. I was just out of university at the time and was on a pretty strict budget. Buying organic food was a bit of a challenge for me then, not only because it was sometimes hard to find, but on some weeks a bit difficult to afford. So I always did the best I could, buying fresh foods even if they weren’t organic. It was a great first step.

I also had just gotten a new job and had to be out the door pretty early in the morning (5am to be exact) and it was, again, near impossible to wake up and cook breakfast before I left (I was not going to wake up at 3am just to eat breakfast. I’m sure you can understand that). So, some days I remembered to grab something healthy and on other days I just did the best I could with something I could buy out.

Did I completely give up on my whole fat loss plan if I didn’t have the most ideal breakfast? Of course I didn’t. Because seeing weight loss results does not have to be "all or nothing."

Here is a sample step by step plan you can choose to follow so that your weight loss efforts and your journey to optimum health does NOT have to be a complete life overhaul:

Step 1 – Replace your sugar and artificially sweetened drinks with water or with tea sweetened with Stevia. That’s it. Don’t think about doing anything else for a whole week or even 2 weeks. I’ve had people lose anywhere from 5-10 lbs just by giving up Diet Soda. I’m not saying this will happen to everyone but this would be a great first step in the right direction and may help your body begin the fat burning process.

Step 2 – Pack healthy snacks. Now that you’ve established a healthy drinking routine, begin to think about what healthy snacks you can take to work or to school (or anywhere) with you so you don’t have to resort to the vending machine or you don’t become so hungry you end up eating the entire refrigerator when you get home. I’m a big fan of raw trail mixes because a small bag fits in my purse and I don’t have to worry about it going bad. Grab a piece of fruit like an apple to go along with your raw nuts and you can conquer that afternoon hungry time. Get yourself into this routine for 2 weeks and now in one month you have implemented 2 great principles…decreased your sugar and artificial sweeteners intake and included healthy snacks during the day.

Step 3 – Cook 1-2 healthy dinners each week. Again, start slow. No one said you had to go into gourmet cooking school or had to slave over the stove in order to lose some weight. Start by finding 1-2 healthy recipes that you know you would enjoy (and your family would enjoy too). Pick one night that week or one weekend day and enjoy that meal. And make sure to make enough for leftovers. A healthy lunch can easily be made with leftovers from the night before.

You see, even if you only followed the steps above, how much better would you be eating in just 6 weeks? Well, I don’t know what your current starting point is but I would argue that in just a short time, you have made some incredible progress and will have definitely gotten the fat burning engines started in your body.

These suggestions and many, many more are exactly what I teach and go over in the 6 part Fat Burning Nutrition video series I told you about on Monday. I show you the exact meals I prepare in my own home (yes, that’s my kitchen you see in the videos) and exactly which foods in the supermarket are deceiving many people into thinking they are buying something healthy (yup, you’ll see me even get mad at some of these products).

The videos come along with Mike Geary’s new program "Fat Burning Kitchen". I know you’ll agree that $19.99 is a small price to pay for the information I give you in the 45 minute video series. And then you even get Mike’s new book on top of that!

Grab it here for $19.99 today before the price goes up to $39.99 on Friday.

http://fatburningkitchen.atozfitness.com

Watch the videos and then decide "What will be my first step to weight loss?" Create your own step by step plan and remember…this is not a life overhaul we’re talking about! It’s a permanent solution to your dieting struggles that does not have to be implemented all at once.

http://fatburningkitchen.atozfitness.com

Make sure to grab your copy before the price doubles tomorrow:

Sincerely,
Lewis

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=======================================================

how to stay injury-free…

lewis — Sat, 26 Sep 2009 12:44:43 +0000

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- AtoZfitness Article -
how to stay injury-free…

By Sean Nalewanyj
http://musclegaintruth.atozfitness.com

Listen… if you want to get big results, you have to train big.

Muscles grow due to a natural adaptive survival response, and if
you don’t give them a damn good reason to grow, well, they
won’t.

While training hard and heavy may be awesome for your muscles,
it can be trouble for the health of your joints and connective
tissue.

This is simply the reality of intense weight training, and while
there are no guarantees that you will be able to completely avoid
getting injured, you can certainly take specific steps to lessen
the chance.

An injury is the absolute last thing you could ever hope for, as
it will stop you dead in your muscle-building tracks.

Down below I’m going to outline my “5 golden rules” when
it comes to minimizing the risk of injury…

Injury Prevention Tip #1
*Always perform a thorough warmup.

A proper warmup is the single best thing you can do to minimize
your risk of injury. This simple 15-20 minute process will
prepare your mind and body for the hard work to come by
increasing blood flow into the surrounding connective tissue and
by lubricating your joints.

I would recommend that you perform 5 minutes of light
cardiovascular exercise before each workout followed by 4-5
warmup sets for your first major exercise of the routine.

Injury Prevention Tip #2
*Always train with proper form.

This should go without saying. Every exercise that you perform
in the gym should be done with proper form and technique in order to keep the stress off of your joints.

If you start squatting or deadlifting with a rounded back,
jerking the weights around in a ballistic manner or performing
dangerous exercises you are almost guaranteed to hurt yourself at some point.

Sean is offering you a special thank you for stopping by…

He is making available to you the first 2 chapters of his best selling book… absolutely FREE!

Click Here For Instant Access To 2 Free Chapters!
(right click and select "save target as")

Injury Prevention Tip #3
*Always train within your own personal limits.

Weightlifting is a personal battle, and letting your ego take
over is almost always a recipe for disaster. It doesn’t matter
what the guy next to you is benching and it is completely
irrelevant to your training program.

You must always use weights that you can handle and control with proper form, and if you start piling on the plates to impress the people around you, you’ll be stretching your limits and putting
yourself in a very vulnerable position.

Injury Prevention Tip #4
*Always know when to quit.

If you cannot complete another rep of an exercise using proper
form, the set is over, plain and simple. Put the weight down and
rest up for your next set.

If you start using huge amounts of momentum and jerky body
motions to crank out a couple of extra reps, you’ll be on the
sidelines before you know it.

Injury Prevention Tip #5
*Never ignore your aches and pains.

When you’re motoring along through a training program and are
making progress from week to week, the idea of quitting just
seems impossible. This can sometimes lead us to ignore those
obvious injuries and pretend as if they aren’t really there as
we often “work through” the pain and hope that it magically
disappears.

More often than not, it will only get worse.

If you feel that something definitely isn’t right and can
sense that you probably shouldn’t be training, get the problem
checked out by a professional and then take the proper measures
to heal.

These 5 steps won’t guarantee that you’ll remain injury
free, but if you incorporate them all you will greatly lessen
your chances.

Sean

=============================================
Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.comm

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here’s how to Stop Feeling Hungry.

lewis — Tue, 08 Sep 2009 12:05:31 +0000

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- AtoZfitness Article -
here's how to Stop Feeling Hungry.

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

———————————————————————-|
There is absolutely nothing worse than being hungry (well, being tired, sick, and stressed are all pretty up there), but hunger just takes the cake – no pun intended

Just a short time ago I had my business partner Jeff over for dinner. We had a delicious healthy meal, all cooked by yours truly (with a little help from my husband).

Here's exactly what was on the table:

Lemon Buttered Chicken Breasts

Brown Rice – with a touch of Celtic Sea Salt and Butter

Zucchini and Broccoli – sautéed with fresh garlic and coconut oil

Colourful Salad with my famous homemade dressing

Famous Homemade Dressing – Olive oil, Apple Cider Vinegar, Brown Mustard, Fresh chopped garlic, and lots of love. (yes, you can add your own love and it will taste just as great.)

Here was the problem. Not one hour later, Jeff was hungry! Yikes buddy, you ate enough for a whole village and now you're telling me your hungry?

This seems to happen to a lot of people when they adopt a new healthy eating plan. They eat all the "right" foods on their plan and then they feel hunger all day. Who can function when they're hungry? I surely can't. Have you ever seen me hungry? Good… you don't want to.

What I have noticed with Jeff over the past few meals we have shared together is that when he eats meats and proteins that are very lean (chicken breast, lean fish, lean buffalo) he is left hungry very soon after. But when he eats meats and proteins that are more on the fatty side (chicken legs and thighs, salmon, beef) he is satiated for much longer.

Here's why…

You must know your metabolic type in order to choose the foods that you're body will work best with. If you are not eating according to your type, you will be hungry all day and sticking to your healthy plan will be much harder, even impossible.

I see people make this mistake all the time. They think that "one size fits all" or more specifically "one meal plan fits all" (I refuse to use the word "diet" as you all know my meal plans are not a diet).

Just in case you have not yet taken the Metabolic Type Test in The Diet Solution Program, here are just a few questions that may help you tackle your hunger and keep staying on a healthy eating regimen much more doable for you. Remember this is just a small sampling of questions, to get the best results you'll need to take the full Metabolic Type Test in the Diet Solution Program.

1. When you include more sources of fat into your meals, are you then more satiated for a longer period of time? (You may be a protein type)

2. When you include healthy starches like brown rice, oatmeal and sweet potatoes into your meals, are you then more satiated for a longer period of time? (You may be a carb type)

3. When you eat a combination of carbs and proteins in every meal, are you then more satiated for a longer period of time? (You may be a mixed type)

Please don't think it's ok for protein types go full on Atkins and carb types go completely starch happy. We all need a combo of all macronutrients. I can tell you this, as a strong protein type myself, if I only ate chicken breast, lean fish and brown rice for my meals, I would soon be eating my fingers (and that's not cute).

Pay close attention to your meals throughout the day or better yet keep a food journal and ask yourself these questions to find your own "hunger solutions":

1. Which meals left me feeling the best? Energized? Satiated? And Satisfied?

2. Which meals left me feeling bad? Hungry? Lethargic? And craving more?

3. Am I eating out of boredom or habit or is this really hunger?

Start there and really pay attention to how your meals are making you feeling soon after. Once you tackle the hunger problem, healthy eating becomes much, much easier…for you and even for my hungry friend Jeff.

About the Diet Solution Program

This is NOT another Hollywood diet scam

Click-here to check out The Diet Solution program

Stay with me and I will show you how hundreds of people just like you have gone from overweight, exhausted and sick to healthy, vibrant and energetic (and that includes me!)

Click-here to check out The Diet Solution program

=============================================
Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

AtoZfitness.com Google's #1 fitness site.
www.atozfitness.comm

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the BEST cardio machines…

lewis — Mon, 07 Sep 2009 13:04:52 +0000

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- AtoZfitness Article -
the BEST cardio machines…

By Sean Nalewanyj
http://howtoburnyourfat.atozfitness.com/

———————————————————————-|

Set foot in any traditional gym across the country and you’ll find an endless array of different cardio machines… from treadmills to stationary bikes to stairclimbers to ellipticals.

A well structured cardio program obviously plays an important
role in any effective fat burning workout plan… but which
cardio machines are best and what criteria should we use to
determine which machines to focus on?

It need not be a complicated process, but here are the 2 main
factors that I would suggest looking out for when deciding which
machines to include in your program…

1) The machine should not require very much skill to use.
In other words, stick to cardio machines that are simplistic and
mechanical in nature. Your goal during a cardio session is not to
aimlessly slave away for a marathon session lasting an hour or
more, but rather to keep the session short, concise and highly
intensive.

For this reason, you don’t want to have to divert your focus
onto balancing yourself on the machine or maintaining a specific
form throughout the workout.

Instead, you should pick a cardio exercise that is basic and
straightforward to execute so that the majority of your focus can
be placed on generating a high level of intensity.

2) The machine should minimize the risk of injury. One of your primary goals when it comes to both weight training and cardiovascular exercise is to keep your joints and connective
tissues strong and healthy at all times.

For this reason, you should try to stick to machines that
produce low impact on your joints and that also don’t aggravate
any existing injuries you may have.

Experiment with different machines to see how they feel for you.
If any specific machine causes you discomfort, make sure to steer
clear of it.

Here are a few of the machines I specifically recommend using
based on the above criteria…

***Upright Stationary Bike
This machine is extremely straightforward to use and will allow
you to place all of your focus on generating a high level of
intensity without having to worry about your form.

It is also a very low impact exercise and will keep the stress
off of your joints. Stationary bikes are also easily programmable
and are ideal when performing interval-style training, which is
the kind that I most highly recommend.

***Recumbent Bike
This is the same as a stationary bike, only your body is in a
seated position. The seated position will take some of the stress
off of your lower back, which is a nice advantage for those who
have previous lower back problems.

***Treadmill
Another great choice when implementing an interval-style of
training. Treadmills are a great alternative to running outdoors,
because the platforms are designed to produce less impact on the
joints. If you want to increase the difficulty you can also raise
the platform up on an incline.

***Stairclimber
A stairclimber can be used by anyone from beginners to advanced.
It is another low impact movement and allows you to keep the
majority of your focus on putting forth a hard effort. Make sure
to avoid leaning on the handle bars as this will reduce the
intensity of the workout.

Hopefully this has helped you understand which cardio machines
are the safest and most effective fat burning solutions to
include in your program.
Sean

WARNING: Everything you’ve been taught about losing weight and getting into impressive shape is DEAD WRONG!

Discover all the dirty hidden lies the diet pill and weight loss industries have been feeding you in an effort to keep you fat…

And find out how YOU can finally achieve the lean and sexy body you deserve – quickly, safely and permanently – even if you have the worst genes in the world!

This is a complete fat loss system that teaches people how to burn fat and tone their bodies without supplements, fad diets or fancy training equipment. The full package contains the main e-book ,"The Truth About Burning Fat", along with a full collection of support modules and bonus items.

http://howtoburnyourfat.atozfitness.com/

=============================================
Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.comm

The Land Meat That Rivals Wild Salmon in Omega-3 Content — Grass Fed Beef & Other Grass Fed Meats

lewis — Wed, 10 Jun 2009 11:53:42 +0000

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The "Land Meat" That Rivals Wild Salmon in Omega-3 Content — Grass Fed Beef & Other Grass Fed Meats

By Mike Geary
http://www.atozfitness.com/recommends/truthaboutabs.html

Improve your health, lose body fat, and build muscle with one of the healthiest protein sources available

by Mike Geary — Certified Nutrition Specialist, Certified Personal Trainer

I know you’ve heard all of the buzz over the last few years about the health benefits of wild salmon and other fish that have higher levels of omega-3 fatty acids.

However, did you know that there’s a "land meat" that has similar omega-3/omega-6 ratios as wild salmon? In fact, this "land meat" not only contains as much, or even higher levels of omega-3 fatty acids, but without the possible negatives such as heavy metals (mercury, etc) and PCBs that can be found in fish frequently.

I’ve talked about this type of meat before and how it’s one of the healthiest forms of meat you can possibly eat… It’s grass-fed beef and other grass-fed ruminant meats such as bison, buffalo, lamb, and venison.

Now I know that a lot of people will try to convince you that meat is not good for you… and to be honest I partially agree with them when it comes to your typical factory farm-raised meat where the animals are fattened up with huge quantities of grains & soy that are not their natural diet & given unhealthy doses of hormones, antibiotics, etc.

However, when animals are healthy and eat the diet they were meant to eat naturally, the meat is actually healthy for us. Not only are grass-fed meats a super-high quality source of muscle-building proteins, but they are also a great source of healthy fats (surprisingly to most people).

Let’s take beef for example… When cattle eat mostly grain and soy, the fat composition of their meat becomes higher in inflammatory omega-6 fatty acids (which most of us already consume too much omega-6′s) and lower in beneficial omega-3 fatty acids (which are typically lacking in modern diets).

On the other hand, when cattle eat mostly grass instead of grains & soy, their meat becomes higher in omega-3s and lower in omega-6 fatty acids, achieving a more natural balance of omega-3 to omega-6 fats. In addition, grass-fed beef also contains much higher levels of conjugated linoleic acid (CLA), which has shown some promising benefits in studies for losing body fat and gaining lean muscle mass.

Note - only the natural form of CLA from grass-fed meats and dairy has shown the fat loss and muscle building benefits in studies… beware of the supplement pill forms of CLA, which are artificially created.

A similar comparison can be made between wild salmon and farm raised salmon. Wild salmon is a healthier option than farm raised salmon and has higher levels of omega-3′s because the wild salmon eat what they’re supposed to eat naturally. On the other hand, farm raised salmon are fattened up unnaturally with grain/soy based food pellets which detrimentally changes the salmon’s fat ratio of omega-6 to omega-3.

The problem is that it is VERY hard to find healthy grass fed meats in typical grocery stores. In fact, even at health food stores, you might find some "organic" meats (which is at least a little better than standard), but it is often hard to find any real grass-fed meats.

Well, about 2 weeks ago, I did some searching and found a great website that sells all kinds of varieties of grass-fed beef and other healthy grass fed meats…

http://healthygrassfed.2ya.com

They have everything you could ever want… grass-fed burgers, ribeye steaks, filet mignon & any other quality beef cuts, grass-fed buffalo, grass-fed cheeses, and even free-range chicken and turkey!

And better yet, they deliver it right to your house with no shipping costs either… and I actually found that the prices were pretty comparable to what I usually pay at the grocery store anyway.

I’ll tell ya… I was like a kid in a candy store when I found this site. I placed my order for all kinds of goodies on a friday, I got a shipping notification email that Monday, and my delivery came right to my door the very next day in a sealed cooler… I couldn’t believe the service I got from this company.

Wouldn’t it give you peace of mind to know that you and your family are eating meat that is actually good for you instead of the mass produced junk at most grocery stores? I know I’m getting most of my meat from them from now on.

Everything in my order ended up being awesome… here’s my recommendations:

the grass-fed filet mignons (delicious and tender!)
grass-fed burgers and bison burgers when I need a quick but healthy 5-minute meal (use some grass-fed cheese and sprouted grain roll for the ultimate balanced meal)
the free-range chicken and turkey sausages (makes great italian dishes or healthier breakfast sausage)
grass-fed cheese and butter (higher in CLA and omega-3 than normal butter or cheese)
they even have free-range turkeys available for big family meals (you won’t find free-range turkeys in stores)

Plus, besides getting much healthier meat than you’d ever find in the store, another benefit to this site was that it was like doing my grocery shopping from my living room, instead of fighting the crowds at the store.

Well, they’ve got me hooked, and thought I’d pass on this little discovery to you. Here’s the site again…

http://healthygrassfed.2ya.com

(FYI – from looking at the site, I believe you can only order the meats if you’re in the US and Canada)

=========================================
Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.com
Follow me on Twitter for updates from my blog….
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If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

DIET, It’s a Dirty Word

lewis — Mon, 01 Jun 2009 11:33:49 +0000

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- AtoZfitness Blog post -
DIET, It’s a Dirty Word

By: Marc David
http://www.atozfitness.com/recommends/nobullbodybuilding.html
Lose the word "diet" from your vocabulary!

According to Miller Jones, a professor of nutrition and food science at the College of St. Catherine in St. Paul, Minnesota…

4th graders are aware of the word diet, especially the girls.

One of the world’s largest study of weight loss has shown that diets do not work for the vast majority of slimmers and may even put lives at risk.

This type of yo-yo behavior is linked to many health problems. Because of the strain on the body of repeated weight loss and weight gain, the researchers found that the dieters would have been better off not dieting at all.

Research has shown the repeated rapid weight gain and loss associated with dieting can double the risk of death from heart disease, including heart attacks, and the risk of premature death in general.

For starters…

When you think ‘diet’ you are actively engaging in short term thinking. When you start to think of it as something you go on and then off again, that’s the wrong direction.

Some of the BEST resources on nutrition are not diets. They are eating plans. They are how to eat healthy for life programs. They teach you how to eat correctly for everyday living. There’s nothing short term about them.

"The benefits of dieting are simply too small and the potential harms of dieting are too large for it to be recommended as a safe and effective treatment for obesity." -Dr Traci Mann

A quick test is to simply look at any given plan and immediately ask yourself…

Is this something I can do for life?

Frankly…

If you are overweight, then thinking in the short term is exactly why you could be doomed to fail! As you bounce from one plan to the next, you become more and more frustrated.

FACT: Many diets that use a severe calorie restriction just makes it harder to lose the weight the next time.

FACT: Some studies show that repeated weight loss and regain actually increase the changes you’ll gain even more weight the next time.

FACT: Studies consistently find that people who report the most exercise also have the most weight loss.

Now with all this in mind…

No matter what eating plan you choose or what your goals, just drop the word ‘diet’ from your vocabulary and pick a plan you can stick with for life. That encourages slow weight loss or weight gain. That doesn’t "demonize" foods but helps you pick and choose from healthy alternatives and explains the reasons why.

If you are always changing your eating habits for special events or every 8 weeks, you might be dieting. That’s the time to take a step back and learn all you can about nutrition. Learning how to eat correctly is something you can stick with for life and avoid the common frustrations.

About the Author

Marc David is an innovative fitness enthusiast and the creator of the "NoBull Bodybuilding System" method .

He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more!

Once a self-confessed skinny, "135-pound weakling." Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it!

Marc dispels many "bodybuilding myths", tells you what most people never realize about nutrition, and what the drug companies DON’T WANT YOU to know.

visit http://www.atozfitness.com/recommends/nobullbodybuilding.html
Today

======================================
Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.com
Follow me on Twitter for updates from my blog….
http://www.twitter.com/atozfitness

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

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Two Flat Stomach Secrets For Women

lewis — Sat, 30 May 2009 14:02:34 +0000

Two Flat Stomach Secrets For Women

By Holly Rigsby
http://www.atozfitness.com/recommends/fitmummy.html

Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire?

Well fret no more, I’m going to let you in on the two ‘secrets’ that will help you shed unwanted fat and reveal your toned, flat stomach once and for all.

The first secret for a flat stomach is eating supportively. While this doesn’t seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively is isn’t about dieting or deprivation; it’s about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it’s typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.

So what is eating supportively? Eating supportively is having protein and carbohydrates at every meal. It’s grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It’s enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess.

If eating supportively is the first secret to a flat stomach, then what’s the second? The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn’t think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.

The other myth that has led women astray is the belief that cardio is the best solution for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone’ and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach’s best friend because not only does an effective resistance training session burn plenty of calories while you’re doing it, but it keeps you’re metabolism revved long after you’re done. One recent study showed that you’re metabolism would stay elevated for over 36 hours after a resistance training session.

Try to get that out of an aerobics class.

And there’s another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you’re resting metabolic rate and help you burn more fat all day long, each and every day.

There you have it, two ‘secrets’ that are guaranteed to boost your metabolism and give you that flat stomach you’ve been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.com
Follow me on Twitter for updates from my blog….
http://www.twitter.com/atozfitnesss

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

The TRUTH About Empty Stomach Cardio

lewis — Fri, 29 May 2009 09:33:01 +0000

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The TRUTH About Empty Stomach Cardio

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by Joel Marion
http://atozfitness.com/recommends/cheatyourwaythin.html

Over the weekend I hit the gym with my buddy John for a morning cardio workout.

Now, I say “cardio”, but really it was a metabolic resistance training session.

If you’re unfamiliar with the term, the simple definition for metabolic resistance training is “cardio with weights”. We’ll cover this more in detail in another update so as not to get too off topic.

So we’re about 10 minutes into the workout and John looks like he’s in pretty bad shape (despite being in really GOOD shape). So I asked him what the deal was.

“I didn’t eat anything for breakfast.”

Me: Why the heck not?

“I thought that’s what you’re supposed to do if you want to burn the most fat from your morning workouts.”

Uh oh.

Perhaps you’re still believing this old myth just like John, so allow me to take a moment to dispel it.

The theory behind empty stomach is cardio is simple: supposedly, by doing cardio on a empty stomach, you tap directly into fat stores since glycogen (carbohydrate) stores are somewhat depleted after an overnight fast.

Seems to make sense, but research has proven this to be wrong.

Several studies have shown no difference in substrate utilization (glycogen vs. fat) for those working out on an empty stomach vs. those who eat a small meal prior to their morning workouts.

In fact, one study showed the exact opposite—those who had a small meal first burned more calories and more fat than the empty stomach group.

How can this be? The reason is rather simple if you think about it. I was kicking butt and taking names with my workout, and John was barely able to get through his. Even if not eating beforehand allowed you to burn more fat (which it doesn’t), the major trade off is performance.

And why does performance matter? Well, if you can’t perform at an optimal level and put forth maximal effort, then you are not going to be burning an optimal amount of calories–period.

The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research. Still, there are plenty of people who hold on to the theory despite the available research. Perhaps they’re not aware of it, perhaps they just go by what the fitness and bodybuilding magazines tell them (bad idea); I’m not sure.

Whatever the reason, popular philosophy doesn’t always mean correct philosophy, and this is one such instance.

So I’ll leave you with some practical recommendations:

At the very minimum, have a couple scoops of whey before any morning “cardio” workout.

That said, if it’s still negatively affecting your performance, you need to go a bit further. The meal doesn’t have to be large, but it should contain some complex carbs (oatmeal, etc) along with a small serving of protein.

Give it about a half hour to begin digesting and then hit your workout.

Better performance = more calories burned = more fat loss = improved cardiovascular functioning = even better performance = even more calories burned = even more fat loss.

Don’t be like my friend John and have a crappy workout because you didn’t eat. As I shared with you, the research shows that’s not going to make a difference anyway. Instead, eat your Wheaties and then dominate your workout!

Alright, now it’s comment time. If you are one of our 5,000 new customers, we like to comment here. Get involved; participate; that’s what this site is all about.

I want to know: Do you still do empty stomach cardio? Will you give it up based on this post? Do you notice your performance suffers?

Or maybe you do REALLY well with empty stomach cardio.

Either way, let me know your thoughts and experiences in the comments section below!

Chat with you below!

Your friend,

Joel

Content-wise,Cheat Your Way Thin e-book features a very easy-to-follow 3 phase program including a priming phase, core phase, and maintenance phase.

It also features everything you’d expect from a first-class, New York publication house including a weekly meal plan, a fat burning interval training plan, and 12 weeks of daily menus, including my 75 recipes.

And speaking of the recipes…I’m pretty proud of them. But I’m not alone – even Publisher’s Weekly loved them, stating that "no matter what kind of diet readers are looking for, the (non-cheating) recipes in the back of the book will appeal: a tasty Tomato-Basil Omelet, filled with herbs and garlic, creamy Pumpkin Pancakes and luscious Lamb Chops with Beet-and-Orange Salad are good enough to make "cheating" an afterthought."

So if you’ve struggled with fat loss plateaus in the past and are interested in learning how to "cheat" to "lose", check out the brand new The Cheat To Lose Diet.

Is your Diet Coke making you Fat? + Free diet e-course.

lewis — Thu, 28 May 2009 13:56:33 +0000

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Is your Diet Coke making you Fat? + Free diet e-course.

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by Isabel De Los Rios
http://www.yourdietsolution.com

After a quick look at some of the emails I received last week I noticed there were many questions and concerns about Artificial Sweeteners. As many of you know, I am a big advocate of being "au natural" as much as possible and artificial sweeteners to me are, well, "artificial".

Here was one reader’s question::

"Isabel. It seems that there are no definite studies that prove, hands down, that artificial sweeteners can be hazardous to our health. Do you still recommend we stay away from them?"

My answer to this question is YES but more importantly, I would like to explain a little something about just about every health study out there. There are so many factors that we will never know about each and every study that is conducted. For example: Who funded the study? How were the results interpreted? What if the time frame used was too short? Too long? Was the scientist having a bad day? You get my point.

Yes, I do agree. There are so many studies that show artificial sweeteners not having any detrimental effects on health. But there are also many studies that show tumor growth, increased incidence of cancer, and liver damage in the specimens used.

Who is telling the truth? Or, better yet, who is right? We may never know. But do you know what is the one thing you can always rely on to tell you exactly what is right or wrong for you? Your body! When I personally gave up drinking diet coke and using artificial sweeteners in my tea and coffee, my stomach pains went away, I stopped feeling hungry all the time, I began to consistently lose weight and I no longer had such strong sweet cravings. I’ve had thousands of my readers and clients tell me the same. On the flip side of that, I’ve never, in all my years of experience, have had someone tell me they switched to artificial sweeteners and then no longer craved sweets or were less hungry. Nope. Never heard that. What can I say? I only call it like I see it.

For me, staying away from anything "artificial" just seems like the best choice for ME. Remember, as with any health advice, you always want to do what seems best for you and your health. If the sound of putting a man made chemical into your body seems like a bad thing to you, stay away from them. If you think your body seems to not be affected by a few chemicals every now and again, then go for it. All I am suggesting is that you keep yourself informed, educated and make choices based on what your body tells you and shows you is best for you.

Here is an article I wrote that presents some of the research and facts I have found regarding artificial sweeteners and how they may be affecting your fat loss efforts:

http://www.thedietsolutionprogram.com/articles.aspx?article=How-Artificial-Sweeteners-Are-Making-You-Fat

Feel free to share this article with your co-workers, friends and family as I know many people are reading their emails right now with a Diet Coke in hand. They just may put it down after they read this:

Isabel

Get Isabel’s
Free 7 Day E-Course :

Your “Must Have” Starter Kit to Permanent
Weight Loss & Vibrant Health A 7 Day E-course
By Isabel De Los Rios

Day #1: 3 Magic Tricks to jumpstart your Fat Loss right now
Day #2: How to use your Favorite “Fatty” foods to maximize your weight loss
Day #3: Exactly which carbs cause weight gain and which carbs cause weight loss…bonus video
Day #4: How to combat Dieting Pitfalls the easy way
Day #5: How much Protein is really necessary for maximized weight loss and muscle gain
Day #6: How to stay on your weight loss plan no matter what the situation
Day #7: Exactly what steps to follow to guarantee long term weight loss success

Online Personal Training – 5 Step Formula

lewis — Tue, 26 May 2009 12:39:48 +0000

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Online Personal Training – 5 Step Formula
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by Dr. Kareem F. Samhouri, CSCS, HFS
Physical Therapist & Kinesiologist
http://www.atozfitness.com/recommends/abstrengthguide.html

Online personal training can be an incredibly rewarding experience or exactly the opposite. This is dependent on many factors, including personality, technological comfort, fitness level, exercise experience, & goals. When you begin your online personal training program, there are a few things you’ll need to know. Follow this 5 step formula when you begin online personal training to ensure you get incredible results.

Step 1: Evaluate yourself.

Are you the type of person that benefits from having others around while you work out or are you someone who does better in a quiet atmosphere without distractions? It’s important that you keep this in check when choosing your workout environment and online personal training program. For example, when you work out in a gym environment, it is a bit easier to stay motivated while watching others exercise around you. However, some people find themselves in the middle of social hour if they join a gym, which means that they would be better off choosing an online personal training program that can be done at home.

It’s important that you honestly evaluate yourself to determine whether or not you’d prefer to work out at home, not based on convenience necessarily, but based on goal achievement. Either way, there are programs available online, but the first step is recognition of your personal style and potential blockades from your success. If you choose a gym-based program, I recommend that you find a program that features exercises downloadable to an iPod, in order to be able to watch the exercise demonstrated properly while you are actually in the gym. If you choose to work out at home, DVD’s or online video may be the better option.

Step 2: Evaluate your future personal trainer.

The internet can be a scary place when you first begin your online personal training program. How do you know that someone is truly qualified to give you advice when you’ve never met them and training certifications seem to be given out like Pez on Halloween?

Actually, it’s quite easy. If your trainer says that s/he has graduated from a particular university or academic program, it should be pretty easy to ‘google’ her background and determine whether or not this true. Also, it’s a good idea to search one or two of the people’s names who are in the testimonials area and confirm/disconfirm that this person indeed lives in the area your trainer is suggesting. Hopefully, you’ll find out that nothing was contrived and you’ll be ready to get started in minutes.

Next, take a look at the number of years of experience, both online and offline. When you train with me online, for example, I realize that there are certain limitations from offline training, and I’ve had to address these over time with question and answer videos that provide a similar level of interaction to speaking in person. How will you go about asking questions when they come up? Is there a system in place?

Step 3: Evaluate your workout environment.

Workout environment can be the key to your success. What equipment will you need? Does your gym/home have it? If not, what can be substituted successfully, and what cannot?

By answering these questions before you start your online personal training program, you will be much more prepared for success, and you’ll have less barriers preventing you from exercising. Remember, once you start training, you’re going to want to create as positive of an experience surrounding exercise as is possible. The more positive your exercise experience, the more likely you are to return for more.

I recommend you find a program that gives you the option of using a lot of gym equipment for exercise variety, but provides you with exercise alternatives at home for the workouts when you cannot make it to the gym. With this level of diversity in your program, you are sure to see phenomenal results.

Step 4: Evaluate your weaknesses.

Evaluating your weaknesses can be the most important step you’ll ever take. By honestly charting out what your weaknesses are surrounding diet and exercise, you are much more likely to overcome them. Additionally, you’ll begin to realize where you are/are not willing to compromise and act accordingly. The most important thing is knowing…

When you understand your weaknesses, albeit motivation, intensity, frequency/scheduling, etc. you’ll be able to create compromise and improve your results. For example, if you first recognize that you only can get to the gym two days per week, then it would stand to argue you should create an exercise area at home where you can do body weight training at the very least. Understanding this before you begin your exercise program will drastically change the program you choose, how you think about your exercise program, and your rate of success.

Are you someone who benefits from regular interaction with your trainer? If so, is there a blog or forum where you can participate and hear other opinions? This is a must for most people, so please be sure you’ve found a program that allows you to participate with your trainer and ask questions from time to time. Not only will this help you stay motivated, but it will help them stay motivated to help you.

Step 5: Evaluate your strengths.

Now for the fun part! When charting out your strengths and weakness, I recommend you place them in separate, opposing columns on a piece of paper. It’s amazing what this exercise will do for you once you can plainly see your barriers to success and failure all in one place.

Are you someone who already has strength but is looking to lose weight? Do you have many years of exercise experience? Do you work out well, but you’d like to gain an education in fitness so that you’ll prevent plateauing for years to come?

By properly identifying your exercise strengths, you’ll be able to choose a program that can both be challenging and motivating at the same time. It’s important that you find some common ground to your exercise knowledge and experience, or your mind will constantly be fighting the efficacy of your exercise program. That said, if you keep doing the exact same thing you’ve done for years, it would be difficult to expect any lasting results.

Before you join an online personal training program, be sure to take some time and perform this 5 step exercise in order to ensure your future success. You’re going to want to remember what you’ve written here when enrolling in the online personal training program that provides you with better results than you ever expected possible. After doing this exercise, please be sure to take a look at Lift Hard Play Hard and take the one month trial offer to see if it’s a good fit for you.

Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.com
Follow me on Twitter for updates from my blog….
http://www.twitter.com/atozfitness

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

Swedish Weight Loss Secret + Download Turbulence Training Bodyweight Workout

lewis — Mon, 25 May 2009 11:45:44 +0000

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Swedish Weight Loss Secret
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By Craig Ballantyne
http://www.atozfitness.com/recommends/turbulencetraining.html

For years I’ve been yelling and screaming about the importance of online
social support (i.e. having Internet weight loss buddies).

And finally, after all these years, the Swedes have proven this weight loss
secret (and no, it’s not just "eat fewer Swedish meatballs").

Researchers at the world famous Karolinska Institute wanted to find out why
some men and women succeed at weight loss while others don’t.

They studied many men and women using an Internet Weight Loss Club, and
found that the people who used the site the MOST also LOST the most weight.

That means that going online for social support in your weight loss program
is one of the most IMPORTANT things you can do.

You might not have the perfect home life, office environment, or workout
buddies, but chances are you will find someone to help you on an Internet
weight loss forum.

And the truth is, you won’t find another Internet Weight Loss Club as
positive and helpful as you’ll find in the Turbulence Training Member’s
area. Just listen to what this Turbulence Training member has to say…

"I have been using Turbulence Training for about 3 months now and am
ecstatic with the results. The workouts require minimal equipment, you get
great nutrition information and you get access to the online forum which is
invaluable. Being able to actually communicate on almost a daily basis with
the person who created the program is one of the best parts of TT, and there
are plenty of other people on the site with tons of useful information who
may have gone through similar experiences.

Since starting the TT program I have dropped 15 lbs, more than 5% bodyfat
and over 3" from my waist. I feel great and my energy levels are through the
roof. I even feel this extra energy spilling over into other aspects of my
life and making them better as well. All I can say is thanks CB not just for
the fitness change but a great lifestyle change."
Derek Kendig

We’re there to help you lose weight and inches. Stay strong with our help at
TurbulenceTraining!

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining

Free e-book download

Turbulence Training
Bodyweight Workout
By Craig Ballantyne

Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.com
Follow me on Twitter for updates from my blog….
http://www.twitter.com/atozfitness

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

Here’s how to combat Diet Disasters

lewis — Thu, 21 May 2009 11:43:32 +0000

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Here’s how to combat Diet Disasters
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By Isabel De Los Rios
http://yourdietsolution.com

People often think that in order to reach their Fat Loss goals they have to be perfect all the time. Not true.

Do you think I never "fall off the wagon"?

…Like the brownies at the last party I went to holding me hostage in one corner of the room, rendering me completely helpless with no emergency organic carrots in sight.

Yes, yes, that was me…..

I get this email from my readers all the time, "Isabel, I totally blew it on my diet last night. Now what do I do?" Yup, I’ve been there: bloated, disappointed, and feeling a bit defeated.

The trick here is getting away from this downward spiral ASAP. You’ve got to get right back on the wagon right where you fell off and for most of us that’s just 1-2 healthy meals away. The biggest mistake you can make is throwing in the towel. I promise one bad meal, or a few bad foods are no reason to give up on a lifestyle of healthy eating. Every once in a while, it can actually be a good break from your regular routine and may even help to keep your metabolism high (But that is a good topic for another day.)

Here are my "Isabel Damage Control Tips". They will get you back on track and feeling back to your normal (or not so normal) healthy self faster than you can say "brownie".

1. Eliminate wheat and dairy for 2-3 days after the "incident". I know what you’re thinking…."What does this girl have against wheat and dairy?" Well for starters they are the 2 most inflammatory foods that cause bloating in most people. Not to mention when people overeat, it is usually on wheat and dairy foods: cookies, cakes, ice-cream, pasta, bread. Ever heard of anyone overdosing on brown rice? Or poultry? Doesn’t really happen. If it has wheat or dairy, just eliminate it from your meal plan until you are back on track with your healthy eating and rid of the "after party bloat".

2. Drink tons of water! Of course, this rule is applicable all the time, but after a "binge" water is even more important. I also like to add a few squeezes of fresh lemon in my water for the "detoxifying" effects. Fresh lemon helps to cleanse the liver and a squeaky clean liver will assist in your weight loss efforts.

3. Add in some extra walking. If I’ve packed in one too many calories, I get my body moving even more. Just adding in an extra 20 minutes of walking for the next few days gets me feeling back on track. I have even taken a trip to the mall just to do laps around the place. I get to people watch, see what’s on sale, and burn calories all at the same time.

Just in case it was you being held hostage by the brownies at last night’s party, have no fear. You’re new mantra is …"Ain’t no silly brownies taking me down."

Remember, you are establishing a new way of healthy eating for life. One night, one meal, or a few bad foods can’t stop you from achieving your goals.

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The Diet Solution Program teaches the most essential principles for weight loss and disease prevention. Topics included and explained in depth are:

* The #1 health food that is causing everyone to gain weight
* Everything you need to know about Fat…This information is life changing!
* The truth about calories and exactly how to lose weight without ever having to count calories again!
* A specific way to determine your personal metabolism so that you can choose the precise foods that are best for you…No nutrition program can begin without this!
* Should you really be spending your hard earned money on organic food?
* Why you shouldn’t buy another dairy product until you know this!

Also included in the manual to make your new eating plan easy to start and follow are:

* A complete and detailed shopping list that tells you exactly what to buy
* Tons of delicious and quick recipes to cook tasty meals included in your plan.
* Your specific serving sizes already calculated for you
* Detailed meal plans to follow daily.

Every component necessary to start and follow an ideal weight loss and health plan are provided for you, making getting started easy!

Visit The Diet Solution website : http://www.yourdietsolution.com

Free 7 Day E-Course :

Your “Must Have” Starter Kit to Permanent
Weight Loss & Vibrant Health A 7 Day E-course
By Isabel De Los Rios

Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.com
Follow me on Twitter for updates from my blog….
http://www.twitter.com/atozfitness

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

How To Determine If You Are a Hardgainer + Free e-book Shape up Now

lewis — Tue, 19 May 2009 15:19:23 +0000

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How To Determine If You Are a Hardgainer
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By Hugo Rivera
http://www.atozfitness.com/recommends/hugorivera.html

Definition of a Hardgainer

The popular definition of a hardgainer is a person that works out hard with weights but has a hard time putting on muscle. Six weeks of working out can go by and no significant changes in muscle size are noted other than perhaps a bit of an increase in muscle tone.

According to this popular definition of a hardgainer, all of us are "hardgainers" because for the most part, putting on muscle is not an easy endeavor. The easiest period to gain muscle is during puberty. After that, gaining muscle becomes progressively harder as we age due to the fact that hormonal production starts declining between the ages of 25 and 30.

Ectomorph Somatypes

My definition of a hardgainer is the naturally skinny person, who no matter what he or she eats, always seem to remain the same body weight.

This is what Dr. William H. Sheldon referred to as an "ectomorph" somatotype when he came up with the theory sometime in the 1940’s. Sheldon’s theory states that human bodies are divided into three main somatotypes; the ectomorph, the endomorph and the mesomorph.

In a nutshell...

The ectomorph is the naturally skinny person who has trouble gaining weight, whether in the form of muscle or fat.

The endomorph on the other hand has the opposite problem, it is too easy for a person with this body type to gain weight.While endomorphs are easy muscle gainers, provided they diet and train correctly, they are cursed with a slow metabolism, which makes it imperative that they be strict with their diet year round if they wish to have any abdominal definition.

The mesomorph, however, is the naturally muscular person, who also has a higher metabolism than the endomorph. Mesomorphs make excellent bodybuilders and for them, gains in muscle and reduction in body fat come rather easily provided they maintain a great training and nutrition program; life is not fair.

So You Have Determined That You Are A Hardgainer - Now what?!

Now, having said this, is a hardgainer doomed to stay looking the same way forever?

Not at all. Basically, all the hardgainer has to do is modify the training and nutrition program to suit his/her unique metabolism.

While most people will do best on a diet consisting of 40% carbohydrates, 40% proteins and 20% fats, the hardgainer will benefit most from a diet consisting of 50% carbs, 25 % proteins and 25% good fats.

While the typical person will do best on a caloric intake that equals their lean body mass times 12, the hardgainer is better served by taking in as much as 24 calories per pound of total bodyweight (as opposed to lean body mass). Therefore, if you are a hardgainer and weigh 150 lbs, your caloric intake will be 3600 calories (150 x 24). Your total amounts of carbohydrates per day will be in the order of 450 grams of carbs, your protein will be 225 grams and your fats will be 100 grams of good fats per day.

You can take all of this in 6, 7 or even 8 meals. The key thing for a hardgainer to be successful is to minimize their caloric expenditures and maximize their caloric intake. This is necessary as the hardgainer metabolism is a furnace that burns calories at all times and if not enough are supplied at one time or the other, then muscle will be consumed by the body for energy purposes. After all, this metabolic issue is what makes a person a hardgainer.

Hardgainer Training

Three to four sessions per week of periodized weight training, lasting for 60 minutes at the most, is all a hardgainer can get away with. Cardiovascular exercise should be limited to a couple of light walks on the days off lasting no more than 20 minutes. Remember that the hardgainer needs to limit caloric expenditure. Because of this, he/she needs to get in the gym, stimulate the muscle and get out.

The Benefit of Being a Hardgainer

If you are a hardgainer that does not mean it's the end of the world. Many determined hardgainers that have achieved their bodybuilding goals (and even won competitions) through a ton of determination and very hard work. The beauty of hardgainers is the fact that it is very hard for them to gain body fat, so therefore, any muscle gains that they make are highly visible due to the amount of muscle definition that the hardgainer has.

If you are a hardgainer, plan your meals ahead of time, pack them in a cooler and ensure that you never run out of food. When in the gym, get in, and get out. At night, get plenty of rest, and if you follow all of this day in and day out, then get ready to grow!

If your interested in more information about my complete Body Body Building & Fat Loss Program check out : http://www.atozfitness.com/recommends/hugorivera.html

Author Bio
Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he's always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" which collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.For more information on Hugo’s Muscle Building / Fat Loss Program please click on the link below:
http://www.atozfitness.com/recommends/hugorivera.html

Free e-book download :

Shape Up Now
By Hugo Rivera

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

4 Foods for More Fat Loss

lewis — Mon, 18 May 2009 00:43:33 +0000

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4 Foods for More Fat Loss
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4 Foods for More Fat Loss
by Mike Roussell PhD(c)
http://www.atozfitness.com/recommends/warpspeedfatloss.html

What foods should I eat for maximum fat loss? This is a common question that I get from clients and friends. There is so much new information out there everyday "X food is now good for you but Y food is now bad." How can you possibly sort through all the junk science and sensational reporting to truly find out which foods will help you lose weight and which foods won't?

Let me help. Here's a look at foods that you should eat to maximize fat loss. These foods are listed in no particular order because they are all important.

1. Salmon - While salmon was once demonized by the fitness community in the 90's because of it's fat content (I actually saw it in an article about 'Foods to avoid for fat loss') we now know that the long chain omega-3 fats found in salmon are the best kind. Research has shown that these fats can actually help you burn more fat. Salmon also contains high levels of protein - it is really the perfect package.

2. Almonds - Almonds are a great fat loss snack. Almonds are extremely convenient, portable, and they have a long shelf life. You should keep a small bag of almonds at your desk, in your briefcase, or backpack as an emergency weight loss snack. Almonds contain fat, fiber, and protein - all of which will help curb your hunger. They are also low in carbohydrates and provide your body with energy while keeping your blood sugar levels under control.

3. Broccoli - Broccoli is a true superfood. From a health perspective they contain antioxidants and phytochemicals that have been shown to help fight cancer. There is also some evidence to suggest that another compounds found in broccoli, Calcium D-glucarate, can bind excess estrogen in the body. It is a low impact carb with a nice dose of fiber. You can buy is fresh or frozen (broccoli cuts or florets - go with the florets). The bottom line is Eat Broccoli Often.

4. Green Tea - Green tea is another powerful food, like broccoli, that will have huge impacts on your fat loss and health. Green tea can be an acquired taste for some people as if you let it steep to long (e.g. leave the tea bag in the water) it can be very bitter. You can drink it hot or cold (if you opt for cold you may need to add a little splenda). Green tea contains cancer fighting compounds, not to mention antioxidants, caffeine, and the fat burning powerhouse EGCG. Research has shown that the combination of caffeine and EGCG (which is naturally combined in green tea) can help burn extra fat. Drink 2-3 cups a day. In fact I'm drinking some right now!

There you have it four time tested and research proven foods to help you burn more fat. If you aren't eating (or drinking) all of these foods daily (or at least every couple days) then you are not doing everything possible to burn maximum fat. Add them to your diet, get healthier, and burn more fat.

About the Author/More Info:

Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit http://www.atozfitness.com/recommends/warpspeedfatloss.html .

Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike's writings can be found in magazines such as Men's Health, Men's Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

Free e-book download :

Top Secret Fat Loss Strategies
By Michael A. Roussell

When to do conditioning

lewis — Sat, 16 May 2009 10:31:30 +0000

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When to do conditioning
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By Jason Ferruggia Author of
Muscle Gaining Secrets - The Hardgainers Guide to Getting Big and Ripped. http://www.atozfitness.com/recommends/musclegainingsecrets.html

With summer rapidly approaching I've been getting lots of questions about which conditioning methods will help you get ripped and in playing shape without compromising your size or strength, and exactly when should you do them.

First of all, I recommend a strength training schedule of Monday, Wednesday and Friday. This leaves Tuesday, Thursday and Saturday or Sunday for conditioning and/or playing. To start you should be training on a four way upper/lower split. This means that you have two upper body days and two lower body days. You train three days per week rotating through the four workouts; so some weeks you will do upper body twice and other weeks you do lower body twice.

As summer nears and you are doing more conditioning and running you may want to switch over to an upper/ lower/ upper split. Therefore you will train upper body on Monday and Friday and have only one leg workout per week, on Wednesdays. This will be plenty since you will be doing a lot of sprinting which will take care of your leg work. Any more than one direct leg workout per week when you are sprinting multiple times per week, will lead to overtraining.

The best fat loss/ conditioning methods are hill sprints, sled sprints and Prowler pushes. These are safer and less taxing on the body than regular flat ground sprints and require less preparation, warm up and mastery of technique. Simply head outside and do a brief warm up of mobility work, dynamic flexibility and some basic running drills and progressions and you will be good to go. These conditioning workouts should last about 20-40 minutes total. Over time, try to increase the number of sprints you do and decrease the rest periods.

If you're an athlete or have some athletic ability, you can definitely do flat ground sprints, just be prepared for them to make you quite sore if you haven't done them in a while. The risk of injury is also far greater.

If you squat every Wednesday, Tuesday is the only day that I wouldn't recommend sprinting. You could do it any other day with no problem, though. If you want to do conditioning on Tuesday I would opt for the battling ropes or jumping rope. Start out with two conditioning days and work your way up to three to four over the next month or two.

Remember, that sprinting for fat loss and conditioning is different than sprinting for speed. The latter requires specific timing, longer rest periods, etc. But to drop body fat and just bring up your conditioning without compromising your strength gains, you don't have to get too anal about this. Just do the sprints.

That's all that matters.

Here is a sample schedule:

Monday- Upper body strength training
Tuesday- foam roll, mobility work or day off
Wednesday- Lower body strength training
Thursday- Prowler pushing
Friday- Upper body strength training
Saturday- Hill sprints
Sunday- off or Sled sprints

Train hard,
Jason Ferruggia

PS. For more info on how to get big, strong and ripped, please visit http://www.atozfitness.com/recommends/musclegainingsecrets.html

Download a great e-book written by Jason .

The Top 20 Mistakes That Kill Your Muscle Gains and How to Avoid Them .

The Stomach Vacuum The Forgotten Exercise

lewis — Thu, 14 May 2009 15:15:08 +0000

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The Stomach Vacuum The Forgotten Exercise
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By Karen Sessions NSCA-CPT
Author of Iron Dolls - Women's Bodybuilding Secrets
http://www.atozfitness.com/recommends/irondoll.html

The vast majority of people who engage in countless sets and repetitions of abdominal exercises such as crunches, leg lifts, and twists fail to see dramatic improvement, as if something is lacking. Are you among those who religiously train your abdominals, yet still fight the distending gut syndrome?

I can teach you a simple technique to reduce your midsection in as little as three weeks! By incorporating this technique, with your regular abdominal training and proper diet, it will reduce the size of your waist, and help to give you a carved midsection!

Prerequisites for The Stomach Vacuum

This is exciting news, but it does come along with some prerequisites which are, pre-established clean eating habits, adequate water intake, and a low to moderate body fat percentage. Depending on how you hold your weight, anywhere from 12 to 15% is acceptable.

Some Background on The Stomach Vacuum

Before we jump in over our heads let's discuss the reason behind this specialized technique. This exercise I am speaking of is called the stomach vacuum. Relax, we are not going to pump or vacuum your stomach. This isn't a liposuction technique. The stomach vacuum was widely used in the early days of bodybuilding with Arnold Schwarzenegger and Corey Everson and has become what I refer to as, "the forgotten abdominal exercise."

Have you ever noticed how slim, trimmed, hard, and defined the physiques of bodybuilders were in the late 1970's and early 1980's? Many of today's top-level bodybuilding competitors have a distended midsection. This could be due to the drug abuse problem and growth hormone, but it is also connected to the fact that many bodybuilders have simply skipped over an important training tactic.

Get Even MORE Advanced Female Bodybuilding Information!

The Inner and Outer Abdominals

The abdominal region is composed of internal and external muscles. The external muscles are known as the rectus abdominus and the external obliques.

Crunches cause the rectus abdominus to flex. Crunching forward a third of the way up targets the entire rectus abdominus. Once the movement goes past this active zone your hip flexors come into play, taking emphasis off your abdominals.

Your obliques are targeted to a greater degree when any twisting action takes place, such as twisting crunches where you bring your elbow to the opposite knee.

The Real Inner Abdominals

The transversus abdominus and lumbar multifidus are the inner abdominal muscles. These muscles are rarely discussed, and are the most neglected. These muscles lie beneath the rectus abdominus, and external obliques.

The inner abdominal muscles support posture, and control deep breathing during power movements, such as heavy squats. They are the muscles responsible for back support. Since they are rarely targeted they are often weaker.

By building a stronger inner abdominal wall you can limit and relieve back pain, improve posture, create a tighter midsection, and add explosive power to your training.

The Benefits of The Stomach Vacuum

The stomach vacuum is an isometric contraction of the transversus abdominus. As previously stated, a stronger transversus abdominus can create a stronger valsalva maneuver (the powerful exhale necessary to contract a muscle during an intense workload).

The stomach vacuum is one of the best exercises you can perform to shrink your waistline in a very short amount of time. Many people can knock an inch or two off their midsection in a little as three to four weeks with this technique, provided the prerequisites are met. Also, building this area of the abdominal muscle will help you gain more control over your abs, and assist you better in explosive lifts. Stomach vacuums take practice, but they are extremely effective.

How to Execute The Stomach Vacuum

To execute the stomach vacuum stand upright and place your hands on your hips or over your head, and then exhale all the air out of your lungs, completely. As you exhale, expand your chest and bring your stomach in as far as possible, and hold it in. Do Not Hold Your Breath! To be blunt, simply suck in your gut. Visualize trying to touch your navel to your backbone.

This is an isometric contraction, like flexing your biceps. You breathe normally while flexing your biceps and you should breathe normally while executing the stomach vacuum.

There's No Substitute for REAL Information

Sets and Reps for The Stomach Vacuum

Counting reps with this exercise is bit different. One isometric contraction of "X" seconds is one repetition. For example, if you suck your gut in for 10 seconds, that's one repetition. If you do that two more times, that's 3 sets of 10 repetitions.

Now, before you go saying things like, "you can't spot reduce," "it won't affect skin elasticity," and "you can't get abs by holding your breath," you have mistaken the point of this article. This article is not claiming to do such miraculous things. It's not about holding your breath or spot reduction. What this exercise CAN do is strengthen and stabilize your core so you have more control over your abominals, and prevent the loose belly hangover from an underdeveloped transversus abdominus.

There are macho men out there who think since this exercise doesn't require slinging hundreds of pounds of iron that it's not effective. Nonetheless, the transversus abdominus is a muscle and it needs to be trained. Just because it doesn't take a fancy machine or an ego-boosting exercise to do it doesn't mean it's less effective. Effective training is about intensity and form, not macho egos, and grunting under a stack of plates.

Training Guide for the Stomach Vacuum:

Training days for the stomach vacuum are Monday, Wednesday, and Friday, or every other day. While the abs can be trained more than other muscle groups, they still need their rest. Therefore, doing them daily won't be as effective as you may think it would be.

Week	Seconds	Sets
Week #1	20 Seconds	3 Sets
Week #2	30 Seconds	3 Sets
Week #3	40 Seconds	3 sets

The idea is to keep progressing in seconds (reps) or sets. You can set your own start point and progression phase. Eventually try to work up 4 sets of a full minute.

As an added bonus, you can use the stomach vacuum when doing your regular abdominal work. Focus on pulling in on the transversus abdominus as you do your abdominal work. Simply do this by pulling in your stomach as far as possible and flex your groin muscles, as if you are trying to stop the flow of urine.

Conclusion to Stomach Vacuums

Once mastered, the stomach vacuum can be performed in a standing, kneeling, seated, and lying position. Now you don't have an excuse to avoid abdominal training if you are stuck in traffic or can't get away from your desk.

Fitfully Yours,
Karen Sessions NSCA-CPT
MsFit

P.S. Want to discover additional advanced training techniques that will create an AMAZING physique, check out Iron Dolls - Women's Bodybuilding Secrets..., the female guide to advanced bodybuilding.

About the Author

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

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

Karen has helped hundreds of clients reach their goal of transforming their body. Her success and success stories speak for themselves. www.Iron-Dolls.com

Are Abs Machines Necessary?

lewis — Wed, 13 May 2009 06:00:14 +0000

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Are Abs Machines Necessary?
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By David Grisaffi
http://flattenyourownabs.com

I’ll be honest… the average person doesn’t possess the patience required to develop a great set of abs or the work ethic to maintain it.

They lack the discipline and determination needed to achieve their goal. Many people go on “quick fix” fad diets to reduce their midsection. Others buy every
ab training gizmo and gadget advertised on TV only to end up folding them up and sliding them under the bed or using them as “expensive clothes hangers.”

Based on the amount of email I get on the subject, I know how fixated most men and women are about finding the “Holy Grail” of abdominal development in some type of machine advertised on TV.

Read on to see my answer to Are Ab Machines Needed?

Here’s A Question Sent In By A subscriber:

“David, I understand from reading your e-book and newsletters that diet is the most important aspect of ab development. I also would like to know your opinion of ab machines that are advertised on TV. Some of these products seem a bit overpriced. However, I’ve been thinking about buying one of them because I have had some problems with my back, which has caused me to give up
some abdominal exercises I used to do with no problem. Do you think any of these machines will help some merit for someone in my circumstance?”

ANSWER: The answer is yes and no; but I’m definitely leaning more toward the no when it comes to any of these infomercial products such as the Ab-doer, Ab Dominator, Ab Swing, Ab Roller Plus, Torso Track, Torso Tiger, Smart Abs (and I could go on and on):

Typically, any machine that involves gripping handles out to the side, and in front for support aren’t good because once you begin to get tired, your body will naturally have a tendency to use the arms to force the abdominal motion, taking the abs out of the picture almost completely and asking your back to do more work, which sets you up for an injury.

I’ve tested similar gym equipment, which use handles in almost the same position as these machines. It shouldn’t differ that much. Even though you’re sitting upright as with the AB-DOer or lying prone as with the torso track. Each tend to focus on a specific area to the detriment of full range of motion.

If you are absolutely dead set on buying some type of TV-advertised abdominal product, get the Ab Swing (although I will recommend something cheaper and more versatile at the end of this email)

The trouble with almost ALL of these ab machines is that you are only moving your body in one direction or plane of motion. As you increase strength in that area, you will create a pattern overload syndrome and set your self up for muscle imbalances that may cause injury.

Another example is the AB-DOer. If you were to turn this product clockwise, you would clearly be able to see this. I understand the AB-DOer uses a circular rotating motion, but 50 percent of that exercise doesn’t even incorporate abdominal muscles. The other 50 percent uses the lower back muscles.

Now, a product like this may feel better on your back (regarding my yes answer), but I doubt it. Here’s a self-test you can try: Sit in a chair with your back pressed against the chair’s back. Pretend to have your arms out to the side, just as the AB-DOer displays. Now contract and crunch your abs. You probably felt a slight lower back strain because the body is naturally designed to slouch down
when you try to crunch the abs from an upright position.

This lower back strain can actually feel more acute if you add the resistance of the AB- DOer. There’s one exception to the rule: Sometimes, gym abdominal equipment will have the same range of motion as the AB-DOer, using weights, but no hand grips. The difference is the fact that you’re pushing a padded weight forward with your chest.

This range of motion naturally keeps your back straight mainly because you must push the weight forward. You can do a test to see what I mean by finding an adjustable chair, lowering it so that a desk edge is at chest level, and pressing against it. Your upper body is “forced” to stay straight in order to push the weight forward. It won’t allow you to slouch down, as the AB-DOer will.

One piece of simple exercise equipment that I highly recommend you invest in is called a Swiss ball (also known as a stability ball). The Swiss ball is more versatile than any piece of infomercial ab equipment ever will be. It’s also safer and more effective. My abdominal and core conditioning course, Firm And Flatten Your Abs teaches you exactly how to use the Swiss ball, including dozens of photographs. You’ll also learn simple but powerful abdominal exercises that require no equipment whatsoever.

“FITNESS INSIDER REVEALS CLOSELY GUARDED SECRETS TO GETTING ROCK SOLID ABS WITHOUT TAKING INEFFECTIVE FAT BURNING PILLS, BUYING EXPENSIVE EXERCISE EQUIPMENT OR DOING HUNDREDS OF PAINFUL SITUPS...”

If you’ve ever wanted to FINALLY get rid of that belly fat, then read every single word of this message. I’m going to reveal secrets to you that could get me in HUGE trouble with the “fat cat” pharmaceutical companies.

But, you know what? I don’t care! Because after 13 years of helping REAL people get rock hard abs without silly exercise equipment, doing hundreds of sit-ups and blowing money on fat burning pills, I’m going to tell you the TRUTH about what it takes to get rock hard abs!

Check it out here -> http://flattenyourownabs.com

Doberman Dan Barks Bench Press Pyramiding Bites!

lewis — Mon, 11 May 2009 09:43:45 +0000

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Doberman Dan Barks Bench Press Pyramiding Bites!
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By Daniel Gallapoo "Doberman Dan"
http://www.atozfitness.com/recommends/dobermandan.html

"How You Can Add Up TO 50 Pounds To Your Bench Press IMMEDIATELY By NOT Pyramiding!"

From my very introduction to the Iron Game over 20 years ago, (geez, that makes me sound old!) all of the literature, books, and courses I've read or followed advocated "pyramiding" your weights on the basic exercises.

If you don't know what "pyramiding" is, here's an example using the bench press:

Set 1: 12 reps with 135 lbs.

Set 2: 10 reps with 185 lbs.

Set 3: 8 reps with 225 lbs.

Set 4: 6 reps with 250 lbs.

Set 5: 4 reps with 265 lbs.

Set 6: 2 reps with 285 lbs.

Even as a novice bodybuilder, after a few weeks of "pyramiding" I thought that it was kinda stupid. After all, if the goal of doing all this work in the gym is to get stronger and bigger...and we're supposed to constantly strive for pushing more and more weight in the basic exercises...then all this "pyramiding" stuff seemed to me to be a lot of wasted energy on lighter unproductive sets. Plus it seemed like I would be able to do more weight on the heavier sets if I hadn't have burned up so much energy on the lighter sets. This was (and still is) just my humble observation.

Now I agree that warming up is important...but geez, how "warm" do you wanna get? So warm you're fried???

So I think I've discovered a better way. Well, it's been better for me. But who knows? It could work for you, too!

As I was just now getting ready to describe my system for the basic exercises, I realized that I don't have a name for it! I guess I gotta call it sumthin'!

Hmmmmmm...since I'm not really in a creative mood let's call it... (insert drum roll here)

"Doberman Dan's Non-Pyramid System For Maximum Muscle Growth"

OK, I admit that kinda sucks. I tried to think of something cute and creative but couldn't. I tried to think of a word that means "opposite of a pyramid" but I don't think that word exists. So for now we're stuck with this non-creative name.

So instead of the pyramid thing (wouldn't it actually be a "triangle?" Pyramids are 3 dimensional) let's try training on the bench press like this:

Warm-up Set 1: 20 reps with the empty bar (Get a little blood flowing and work on your technique. Do these slowly like you really have weight on there. Just don't ask someone to spot you on this set lest you look like a wuss!)

Warm-up Set 2: 12 reps (Select a weight in which you can EASILY complete 12 reps without even being remotely close to temporary muscular failure. This is an easy set just to get you warmed up. Do NOT select a weight which will tax the muscles.)

Warm-up Set 3 (if needed): Same as set 2 Set 4 "Weight acclimation" Set: 4 reps (Use a weight that you could do about 10 to 12 reps with if you went to temporary muscular failure. You're not trying to tax the muscles, just getting used to the feel of the heavier weights.)

Set 5 - Your 2nd "weight acclimation" set: 1 to 2 reps (Use a weight that you could do about 6 to 8 reps with if you went to temporary muscular failure. Again, you're not trying to tax the muscles, just getting used to the feel of the heavier weights.)

Set 6 - Your first actual "work set": 6 to 8 reps (Use a weight that allows you to do at least 6 reps but no more than 8 reps to temporary muscular failure. If you can't do 6 reps, the weight is too heavy. If you can do 8 or more reps, the weight is not heavy enough.)

Set 7 - Your 2nd "work set": Same as Set 6 (Due to fatigue from the first work set you might not be able to get 6 reps. If you only get 4 or less, lighten the weight a little for the final set.)

Set 8 - Your 3rd "work set": Same as Set 6 When you start your actual work sets, rest 2 to 4 minutes in between sets. You want plenty of recuperation time. We're trying to hoist big iron here.

If you're a relative newbie to the Iron Game stick with the 6 to 8 rep range on the work sets.

If you've been training a while and consider yourself an intermediate or advanced bodybuilder, you might want to try the 4 to 6 rep range for the work sets. I've made some really good size and strength gains within the past 3 months by working in the 4 to 6 rep range on the basic exercises.

If you have good recuperation-ability and are intermediate to advanced, you could add a 4th work set. But for most folks I think 3 is plenty.

Now go try it on your next bench, deadlift, or squat workout. I'll bet if you've been "pyramiding" you'll be amazed at how strong and fresh you are on the work sets while following my "non-pyramid" system. I added 25 pounds to my incline press the first time I tried this system.

Maybe you'll do the same!

If you liked this article check out my ebook as well.

Hyper Growth Muscle Mass Training E-book

A step-by-step guide that teaches you the secrets, tips, and techniques you need to know to build a chiseled, muscular, ripped, head-turning physique...FAST! The "Hyper-Growth Muscle Mass Training" course is an extremely effective natural human growth hormone stimulator and packs on muscle mass, strength and power faster than you would've ever thought possible...while burning off body fat like crazy! This guide covers it all, and makes it easy for you to get started building rock-solid muscle size and power while burning off ugly body fat. Written by our good friend Doberman Dan.

Read all about it.

Build Muscle Mass With The "Hyper Growth Muscle Mass System" by Daniel Gallapoo known in bodybuilding circles as Doberman Dan. A step-by-step guide that teaches you the secrets, tips, and techniques you need to know to build a chiseled, muscular, ripped, head-turning physique...FAST! You have to experience these German Volume Training techniques first hand.

When is it OK to eat Sugar?

lewis — Wed, 06 May 2009 09:17:49 +0000

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When is it OK to eat Sugar?
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By Isabel De Los Rios
http://yourdietsolution.com

One of two things happens when you even mention the word Sugar...people either jump up for joy, salivating for their next sugar fix or they go running in the opposite direction and avoid it like the plague (Hmm Lewis, which one are you?)

The sugar lovers, well, they just love their sugar and would probably sprinkle it on broccoli if that was socially acceptable. While others are so afraid of it they are even scared to eat foods like bananas, carrots and onions because of their high sugar content..huh?

I'm pretty sure we can blame crash and extreme diets like the all protein, no carbohydrate diets (author will remain nameless but I'm sure you know who I'm talking about) for people's fear of certain fruits and vegetables. When a diet tells you to stay away from veggies and fruit, you have to wonder how healthy it is. (What's next? You can't drink water?)

The real question here is:

Is all sugar created the same? And...Is there ever a time when sugar can be good for us?

Let's start with the first.

No, all sugar is not created equal. Table sugar (sucrose) responds very differently in your body than fruit sugar (fructose - not the same as high fructose corn syrup). Both are metabolized into glucose (the sugar in your blood stream), however it matters a great deal in how that process happens.

When you eat a food that contains sucrose (ex. Cakes, cookies, candies) your blood sugar is elevated very, very quickly and your body's response is to release a lot of insulin to control the blood sugar spike. As you have probably read in your Diet Solution Manual, insulin control is the name of the game as far as fat loss is concerned, and the better we can control your insulin levels, the faster you will be able to shed off unwanted fat. So eating a food that will elevate your insulin levels fast and high is exactly what you don't want and want to stay away from.

Fructose (fruit sugar), on the other hand, does not create the same response. Yes, your body knows it's sugar, but it will elevate your blood sugar and insulin levels much, much slower than sucrose (this is also reflective of how low it is on the Glycemic Index. For more info on the Glycemic Index refer to the Calories chapter, the Grains chapter, and the Glycemic Index Chart in the Diet Solution Manual). This is a good thing because it gives your body more time to respond to the sugar you have just ingested, many times not resulting in a high insulin rise, but a steadier, controlled one.

You can also think about it this way...Would it be easier for you to catch a sprinter (sucrose) or a jogger (fructose)? Choosing sweet foods that allow for a slow and steady blood sugar rise will help your body "catch" and use the sugar more easily and more efficiently.

Now, when can sugar be good for you?

Anyone who has ever tried any "no carb" crash diet before can testify that after just a few days you really start to feel pretty lousy: groggy, lethargic, and possibly even constipated. This is because your body does function much better when you make good healthy carbohydrates and sugars available to it. Now let's not take that sentence and go on a pasta free for all, but including foods that turn into glucose slowly in your blood stream helps your body function much better. Yes, your smart body does have the ability to make glucose even if you don't eat any carbs. However, healthy foods like bananas, apples, carrots and onions do NOT need to be eliminated to control your blood sugar, control your insulin levels and see long term fat loss.

Here are a few sugar tips you can begin to apply to your healthy meal plans right away:

1. Avoid the most deadly forms of sugar (Deadly? Yup, it's really that bad for you.) Refined white sugar really has no place in anyone's diet. Unfortunately, I'm sure you've noticed, it's everywhere! Cakes, cookies and candies are the most obvious, but many cereals, breads, and "so called" health foods (snacks, crackers, and frozen foods) now contain high amounts of processed sugar. Make sure to read the ingredients list carefully and if high fructose corn syrup, refined corn syrup, sucrose or cane sugar (even organic evaporated cane juice is still a bad sugar) are listed, re-assess your choice and look for something without these forms of sugar in the ingredients label.

2. Make foods that raise your blood sugar levels slowly (those low on the glycemic index) your staples when it comes to carbohydrates choices and sweet craving foods. Grab some berries instead of a cookie, cut up a sweet apple instead of a piece of cake, or go for some frozen grapes instead of candies. Not only will you have chosen a much healthier option, but your sweet cravings will quickly diminish the less you feed into them.

3. Save your sweet treats for the special occasions in your life. There's no need to skip your birthday cake or a well deserved dessert on a Saturday night. I usually indulge myself in the sweet treat of my choice on the weekends when I am out with my family. I keep my portion within reason, enjoy it and then continue on with my healthy eating plan from there (no guilt, beating myself up or throwing in the towel). As I have said before, telling yourself you can NEVER have this or that is a sure fire way to make healthy eating feel like torture.

Learn “The Top 5 Essential Truths You Must Know Before You Go on Any Diet Ever Again” from Isabel De Los Rios at http://yourdietsolution.com. Isabel is a nutrition, exercise and lifestyle coach who has helped hundreds of people lose their unwanted weight and take complete control of their health. She is the author of The Diet Solution Program, a complete and comprehensive nutrition program that is helping people all over the world finally reach their ideal weight. For more information on The Diet Solution Program and how it can help to change your life, visit http://yourdietsolution.com.

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Sarah, CPT
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