AtoZ Fitness Weekly Newsletter                  May.111 2008 Edition       
 
In this May.11 2008 issue:
Sarah's Introduction:
I was reminded of a very simple truth yesterday. Lewis has been steadily dropping body fat these past  weeks doing the Combat the Fat challenge, as have I. We really enjoy the workouts and the entire program. Check out Lewis's update on the front page of www.atozfitness.com and see for yourself! And this week, my results after 6 weeks as well will be added to AtoZfitness.com to show you that woman can do this as well.

Anyway …

Monday, one of his colleagues, who had been away on vacation for a whole week, came into the breakfast room. He saw his boss, and his jaw literally dropped!

It's visible of course, and co-workers have seen a change in the way his clothes fit, as has he himself, but for this man, who hadn't seen him in a week, the difference really stood out.

Which reminded me of the subject for today. Pictures! You see yourself every single day in the mirror, your mind gets used to the subtle changes. You don't "see" them, not really.

By taking a picture every week and placing them next to each other (like on an excel sheet), that's where you will really see where you're going. The smallest changes will be visible to you. Your brain will accept and adjust even more to the new body it's commanding.

The scales say one thing. The tape measure as well. The clothes fit differently. You know there are changes taking place. But seeing those changes is another matter altogether.

Incidentally, if you're in a muscle building phase, it's just as important as if you are in the fat-burning phase. A photo will show your progression more clearly.

So you might be called narcissistic, so what? I'd call it self-pride, pride in what you're accomplishing. And ... you don't have to tell anyone if you don't want to  just set the camera to self-shoot a picture and erase it from the chip as soon as you've downloaded it to your computer.

Have fun, with the photos and with your journey!
Train hard, eat well and have fun!
Sarah, CPT
www.trainwithsarah.com
www.healthylivesforyou.com
 Featured Fitness Article:

Understanding Good Carbohydrates Vs Bad Carbs and Choosing Healthy for Weight Loss
By Mike Geary
http://truthaboutabs.atozfitness.com
 

There has been so much confusion about the topic of good carbohydrates and bad carbohydrates in recent years... I wanted to help clear up some of that confusion for you and set you on a clearer path to lifelong fat loss success and healthier eating.

First of all, although I am not a "low carb" believer (I certainly don't think extremely low carbohydrate diets are healthy), I do believe that one of the main reasons that the vast majority of people struggle to ever lose weight is that they are over-consuming processed refined carbohydrates such as pasta, bagels, breads, cereals, rice, muffins, sodas, juices, candies, crackers, etc.

It is exceedingly hard to lose weight if you are over-consuming any of these types of refined processed carbohydrates (even if you work out extremely hard). In addition to causing big blood sugar swings and insulin surges that stimulate direct body fat storage, eating too many carbohydrates also increases your cravings and overall appetite.

Even carbohydrate sources that most people think are "healthy" really are just excess calories that do not really contain significant nutrient density... and many types of breads and cereals claim to be "whole grain" through clever marketing although in reality, the first ingredient in them is refined flour, which is just going to spike your blood sugar and create an insulin surge. After years of eating excess processed carbohydrates, it becomes harder and harder for insulin to do it's job and continue handling all of this blood sugar, and insulin resistance and eventual type 2 diabetes can occur in many people.

My opinion on this is that the majority of people struggling to lose weight would get much better results by following these types of guidelines:

1. Reduce overall grain-based foods in your diet (pasta, cereal, crackers, rice, etc) and focus more of your diet on healthy free range, grass-fed meats and eggs, raw grass-fed dairy, and a whole lot of vegetables.

2. Instead of grains for most of your carbohydrate intake, try getting most of your carbs from veggies, sweet potatoes, and a variety of berries and whole fruits (NOT fruit juices, which remove the beneficial fiber as well as other important nutrients in the fruit)

3. If you are going to get any grains at all, focus on the most nutrient dense and fibrous portions of the grain... the bran and the germ. This means that the healthiest ideas are using oat bran instead of oat meal, and using wheat germ and rice bran by adding them to your salads, yogurt, cottage cheese, soups, smoothies, etc. This way you get all of the most nutrient dense parts of the grains without all of the excess starches and calories.

4. To replace the void if you are accustomed to consuming large quantities of cereals, bread, pasta, and other carbohydrate sources... try filling that void with additional healthy fats such as avocados, guacamole, nuts, seeds, nut butters as well as healthy proteins such as grass-fed raw dairy and grass fed meats, whole free-range organic eggs, etc. Healthy fats and protein sources go a long way to satisfying your appetite, controlling proper blood sugar and hormone levels, and helping you to make real progress on weight loss for life.

With all of that said, here's one of my favorite carbohydrate sources that is high in fiber as well as contains a high density of antioxidants, fiber, vitamins, and minerals... it is yams and/or sweet potatoes. Try slicing them into thin slivers and sautéing them with a few tablespoons of water in a pan for about 5 minutes for a quicker healthy carb (instead of baking them for over an hour). Finish them off with a touch of grass-fed organic butter and some cinnamon and you've got a delicious and healthy carbohydrate side dish!

For more unique exercise and diet techniques for losing your stubborn stomach fat, go to Workouts & Diet Tips for Losing Belly Fat Fast


 

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 AtoZfitness Advertiser :
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Note From Lewis: I'm doing it 3 days a week and I have lost 16 lbs of fat in 42 days and gained 7 lbs of lean muscle with little equipment and space. (I have 15 more lbs of fat to lose to reach my goal but slow and steady win the race). Check my progress here !



PROGRESS CHART - Will be updated weekly Updated 05/03/08


|


On how Combat The Fat Military Training that
you can do at home or in your gym can help you start
melting off the fat as well.

 

 Unconventional Iron with Nick Nilsson:n:

The 5 Most Effective Exercises and Training Techniques That Will Get You Kicked Out Of A "Normal" Gym!

By Nick Nilsson

For building maximum muscle and ripping the fat off your body, conventional training is
NOT where it's at. I'm going to teach you 5 of THE most effective exercises
and techniques that will have "management" pulling their hair out!

The most effective exercises and training techniques are the ones that push your body to the limit...they activate more muscle fibers, challenge your balance and determination, and push your strength to the limit!

Oddly enough, they can also get you kicked out some gyms! (Not that I know this from personal experience or anything...)

These top 5 techniques are among THE very best for achieving the goals they're targeted for. Use them wisely!


1. Lockout Partial Squats

This exercise will draw the ire of any self-respecting gym owner, especially one that hasn't invested in good-quality, high weight-rated Olympic bars.

Why? Because, when you do this exercise with REALLY heavy weight (as you should for maximum effectiveness), your standard "el-cheapo" Olympic bar is going to BEND and bend PERMANENTLY.

If and when the gym management sees bent bars and you're the only one using really substantial weight on them...well, you get my drift.

So how do you do Lockout Partial Squats? They're quite simple - basically, you set the safety rails in the power rack to just below the very top position of your squat. Then you set a bar on those rails. Then you pile a LOT of weight on (you can warm-up with what you would normally do for a one-rep max).

When the bar is set up, step underneath, get it set on your back then finish the lockout. Simple as that!

You can see this technique in action here: http://tinyurl.com/4qklna

In this example, I'm using the lockout squat as a static hold, standing up with it then just supporting the weight at the top - I'm using 950 lbs on the bar (10 plates on either side) using a bar rated to 1500 lbs. As you can tell, I've learned my bar-bending lesson!


2. Fat-Loss Circuit Training

This is a training technique that is downright AMAZING for fat loss. It'll kick your metabolism into overdrive like nothing else. So why will it get you kicked out of a gym?

Let me tell you how it works first...

At its simplest, you're doing a regular weight workout, but instead of taking complete rest in between sets (e.g. do a set of 8 reps than sit on the bench for a minute doing nothing), you'll be doing 30 to 40 seconds of moderate intensity cardio training.

Here's what it would look like:

1 set of 8 reps bench press
40 seconds jogging on the treadmill
1 set of 8 reps bench press
40 seconds jogging on the treadmill
1 set of 8 reps bench press
40 seconds jogging on the treadmill
1 set of 8 reps bench press
40 seconds jogging on the treadmill

And so on, for the rest of the workout...

It is actually deceptively simple and seems relatively easy...but let me tell you, when you do this in a regular workout, it will AMAZE you with how strongly it revs up your metabolism.

You can read a more in-depth description of this technique in this article:

Fat-Loss Circuit Training - a revolutionary fat-burning, metabolism-boosting training technique
 http://tinyurl.com/4k59ld

It's a technique I use in my "Metabolic Surge - Rapid Fat Loss" program:
http://tinyurl.com/4dwyg6

So why will this technique get you kicked out of the gym?

Well, as great as this technique is, it DOES require you to go back and forth between weights and cardio equipment. To do this (and this is normally only a problem if you train at a busy gym) you have to claim both a weight training area and a cardio machine. Most gyms frown on this type of thing, especially at a busy time. Chances are, your stations will be gone the moment you step away from them.

Fortunately, it's easy to remedy with a simple modification! Instead of using a machine for cardio, you can skip rope, step up and down on a bench or on stairs, or you can jog in place.


3. Power Cleans or Any Olympic Lifting In General

If you go to a Bally's, or another similar type of machine-oriented commercial gym, and start doing Power Cleans (or any Olympic lifts) in eyeshot of any of the "supervisors" or trainers, chances are good that you will be asked to stop (been there!).

Why? Liability. You see, if YOU know what you're doing and you know how to perform the exercise safely, that's one thing.

But the other person WATCHING you do that exercise (who is probably not experienced enough to perform it safely) might just decide to try it out and hurt themselves.

And, of course, when that person does drop that barbell on their foot or wrench their back, they'll sue Bally's, which is what Bally's is REALLY worried about here.

The thing is, Power Cleans and Olympic lifts are GREAT for building explosive power. They're NOT dangerous at all when taught correctly and under knowledgeable supervision. In fact, injury rates in competitive weightlifting are actually much LESS than even something as simple as running!

It's all in proper instruction.

You can get a good idea of what the Power Clean looks like here:

http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html

http://www.youtube.com/results?search_query=power+clean&search_type=


Olympic Lifts

http://www.exrx.net/Lists/PowerExercises.html

http://www.youtube.com/results?search_query=olympic+lift&search_type=


4. Backwards Treadmill Running And Walking For TORCHING The Quads

You may now know this but the treadmill can actually be a GREAT muscle-building tool...it's just not immediately obvious HOW.

You see, if you've got stubborn quads, part of the problem is probably blood supply. Most lagging muscle groups correlate with poor blood supply.

Think of it this way...which of your body parts pump up most easily? Which ones are the hardest to pump up? Now which ones develop the most easily? I can tell you with near certainty, your muscles that pump most easily also develop most easily.

Back to the treadmill. Most people face forwards when using the treadmill, which is fine...even encouraged, if you will.

But turn yourself around and run or walk on the treadmill facing BACKWARDS (and set the machine to a high incline) and you've got yourself an exercise that will quite simply TORCH the quads more than you will believe.

And in the process of this torching, you are going RAM more blood into your quads than you can with pretty much any other exercise. This dramatic increase in blood flow will actually help improve overall circulation to the quads, which will help with future muscle growth.

Very effective stuff...you can read more about it and see it on video here: http://tinyurl.com/3efolr

So why could this training technique get you kicked out of a gym?

Well, standing backwards on a treadmill does increase the overall general risk of even using a treadmill in the first place. This is why you MUST hold solidly onto the rails as you're running or walking on it. You should, at any given moment, be able to instantly support yourself on the rails and step off the belt.

But most gyms don't have this level of trust in their members. Even a perfectly safe and effective technique like this may fall within the reasoning of "different = bad."

Here's the thing...when you hold the rails solidly while using this technique (and you can step off at any given moment),


5. Deadlifts

The deadlift is one of my favorite exercises...there's just something so satisfying about grabbing a really heavy bar and lifting it off the ground. There's no middle ground...you either lift it or you don't. And the crazy thing is, I HAVE almost gotten kicked out of more than one gym for doing plain old deadlifts!

The first time was at a gym in Ft. Lauderdale. I was doing deadlifts, minding my own business, not slamming the bar to the ground or dropping it or anything like that, when the attendant came over and said:

"I'm sorry. We don't allow deadlifts in this gym. They make too much noise."

And I actually felt sorry for the poor guy who had to come up and tell me this...I could tell by the look in his face he knew what a stupid rule and stupid reason it was but he had no choice but to enforce it.

(Apparently the coffee shop on the first floor below didn't realize there was a GYM upstairs when they opened up and would complain constantly about noise...)

So I asked him "How about if I just do deadlifts but don't set the weight on the ground in between reps AND I'll be very gentle when I DO set it down at the end of the set. You won't hear a peep."

He looked suspicious but said that was okay and I was able to finish my training for the day without getting tossed out..

The second time was at Gold's Gym in Nassau, Bahamas. On this occasion, I was doing heavy singles - still not slamming the weight down or dropping it. Then, in between sets over the loudspeaker, I hear...

"Please do not drop weights on the floor...it distracts other gym members."

So I keep going thinking, hey, I'm not dropping weights on the floor. I'm just setting the bar down doing heavy singles. So I keep going and AGAIN over the loudspeaker I hear (in an EXTREMELY snotty voice now)...

"Gym users who drop weights on the floor will be asked to leave the premises."

Disgusted, I unloaded the bar, set the safety rails on the nearest rack to just below lockout position, put 10 plates on either side then proceeded to bend the ever-lovin' CR@P out of that bar with the lockout partial squats from example #1 in this article....

I'm just kidding! I really only used 9 plates... :)

------------------

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," “Muscle Explosion,”"The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available by here 

He can be contacted at betteru@fitstep.com.

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 Fit 4 Fun with Chris Chapan:

Disability Youth Overview ( Part 2 of 5 )
By Christina Lee Steele Chapan
 Note:This series will continue each month until completed.                                                         

 Last month we talked about working with children with physical disabilities.

We will continue the discussion of physical impairments with visual,

hearing and speech and language impairments.

Visual Impairments
A visual impairment is more than someone who wears eyes glasses. Their visual acuity is 20/70 or less, and they will struggle with vision, even when using a corrective prescription. A trainer or teacher may assist the student by using verbal directions and by asking the student for how the student learns best. Because of their limited vision, the student often has poor motor skills and displays easy fatigue. Ask them how they would feel comfortable being guided. Give students mental pictures and descriptive words. Simplifying the game or skill is also effective.

Hearing Impairments
Those students who are hard of hearing and deaf may benefit from the use of sign language, lip reading, or written directions. Face the person when you are signing or talking with them, demonstrate, increase hands-on experience of the activity, and ask them to repeat anything that they did not understand. Reduce distractions and background noises. When talking to the hearing-impaired, face the person because they need to see your face to read your lips and see your gestures.

Speech or Language Disability
Some children have a hard time understanding what other people are saying. Students often do not hear greetings and mix up words and sounds. They suffer from disorganization, trouble with rote learning, noisy environments, and have difficulty following conversations. Some students struggle with expressive language and others have difficulty with receptive language, despite the fact that they are in a regular classroom. It is best with these children to use sign language, if they use it, visual or written directions, and a schedule. It is also perfectly acceptable to use a chalkboard, dry erase board, or pad of paper to communicate. A buddy is also effective, and most students enjoy taking a turn being someone’s assistant.

Next month we will continue with part three on motor skill disabilities and sensory differences.

-------------------------------------------------------------------------------------------------

Christina Lee Steele Chapan is a  ACE and ISSA certified personal trainer  beginning a new group called Fit 4 Fun Fitness to encourage children and teens to incorporate fitness and nutrition into their daily lives.

 

An elementary school teacher with a B.S. in Elementary Education, a minor in Biblical Studies from North Central University, and an M.A. in Curriculum and Development from Governors State University.ty.

 

Chris may be contacted at cchapan@yahoo.com.
 

WEBSITES
Fit 4 Fun Kids Fitness http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/
 Ray Burton-Fat To Fit Training:

A Quick And Efficient Weight Loss Workout

Today I have an awesome two part weight loss workout routine for you. It's two part because some days you feel like superman and other days you don't. The cool thing about this weight loss workout is on the days when you just want to get a sweat on and be able to go to bed without a guilty conscience, this workout rocks. On the days when you really want to give your whole body a working over, then you can add in the second part.

This weight loss workout when done in full has circuit training, intervals, high and low reps, cardio and resistance training. Wow, that just about covers it doesn’t it? Did I mention you'd hit pretty much every muscle in the body too? You bet you will!

Here is the first half of the weight loss workout routine. You'll do three rounds of:
800 meters run
25 Back extensions
25 Hanging leg raises

If you are doing the run on a treadmill the distance will usually be in miles so when you look at the distance readout you are aiming for .5. On the first interval set the incline to 3.5 and start the speed out a little slow and work your way up. I usually run my first interval at 6.4 speed. For the second interval, drop the incline a little but raise the speed a bit more. For example 2.5 incline and 7.5 speed. Do the same thing for the third interval. Maybe try 1.0 incline and a 8.5 speed.

Remember, after each one of these running intervals you will immediately do 25 back extensions and 25 hanging leg raises and then get back on the treadmill without taking a break. When all three rounds of the weight loss intervals are done, we either go home with a nice sweat or head onto the second phase of the weight loss workout.

Phase Two:
Now we switch gears and do some heavier stuff but we're still going to be puffing pretty hard!

The three weight loss exercises are going to be deadlifts, sit-up shoulder press and dumbbell squats. The only exercise there that may be new to you is the sit-up shoulder press and it's done like so. Take two dumbbells and hold them on top of your chest at the bottom of the sit-up. When you do the actual sit-up you'll simply press those dumbbells up over head when you are at the top of the sit-up.

Once you finish those sit-up press, keep a hold of those dumbbells because you will use them on the squats for extra resistance.

The actual workout is done in the 5-10-15 style. What that means is that the first exercise is done for 5 repetitions, the second exercise is done for 10 repetitions and the third for 15. It's done in circuit fashion with no rest until 5 rounds are completed. The actual weight loss workout routine looks like this.

Deadlifts 5 repetitions
Sit-up Shoulder Press 10 repetitions
Dumbbell Squats 15 repetitions

If you finish off this workout and you don't feel like you've been run over by a truck then you need to go heavier, faster and harder! You should be able to get all this done in well under an hour.

Give it a shot!

----------------------------------------------------------------------------------------------------

Ray Burton Calgary Personal TrainerRay Burton
Ray Burtonton, is about helping people, coaching & mentoring. Whether Ray is working one on one with a personal training client, or presenting fitness talks to groups, Ray’s passion and knowledge of his work is evident.

Ray has been visiting gym's and corporations to provide “fitness life style” talks to companies’ employees, to discuss strategies for getting fit and staying fit as a means to conquering life's everyday obstacles.

Ray is also the author of Fat To Fit .

Fat to Fit covers all the basics about nutrition and exercise and reconfirms the solid advice that has come down from other fitness experts in the exercise industry over the years. When you eat properly you do not store fat, you conserve your muscle tissue and continue stoking your bodies fat burning furnace. Yes, simple but sometimes you need to be told that in fact, you are doing it right.

It's all well and fine to know that you should eat small frequent meals but what are the meal sizes and with what foods. This is where Fat to Fit shines. Ray explains everything in full detail and honestly, it was nice to see a tried and truly tested, no gimmick book out there that tells it straight. When looking through all the ebooks on the Internet, it's hard to tell what you are going to get for your money. I'm here to tell you that as the owner of this website that Rays book is a very good investment of your hard earned money.

A lot of weight loss or fat burning programs out there hook you on the front end and then lead you on to purchase more of their products. That is not the case here. Ray is a very honest and straight forward guy. The program does not involve any wonder supplements; everything is straight out of the grocery store. Unlike some fat burning programs that are based solely on diet, Ray understands and teaches the value of the exercise nutrition combination. n.

Click-Here for more information on Ray's Fat To Fit Program.

 GHF Weekly Featured Recipe:

Fruit Salad

Makes:
6 servings

Ingredients:

  • 1 cup strawberries, sliced

  • 1 cup cantaloupe, cut into cubes

  • 1 cup kiwi, diced

  • 1 can pineapple chunks

  • 1 cup bananas, sliced

  • 1 cup blueberries

  • 3 tablespoons orange juice concentrate, thawed

  • 1 1/2 tablespoons honey

  • 1 1/2 teaspoon poppy seeds

Directions:

  • Place the fruit in a large bowl, and stir well.

  • Combine the dressing ingredients in a small bowl, and stir well. Pour the dressing over the fruit, and mix well.

  • Allow salad to chill for 1-2 hours.

Nutritional Information:

  • Serving size: 1 cup

  • Calories: 120

  • Fat: 1 g

  • Cholesterol: 0 mg

  • Protein: 2 g

  • Carbs: 26 g

  • Fiber: 4 g

  • Sodium: 8 mg

 

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 Q & A With Tom Venuto

What about alcohol? How does drinking fit into a fat burning program?

Q: Dear Tom: What about alcohol? How does that fit into your burning fat program? I am not talking binge drinking, just one or two a day.

A: A couple drinks on the weekend and or on special occasions probably won't have any major impact on your fat loss results (although I would encourage you to consider the mindset that EVERYTHING you do either helps or hurts).

A drink or two on occasion is a part of enjoying life for many people, and it's important to find lifestyle balance for the sake of your long term happiness and success.

However, I do not recommend drinking every day.

"A couple every day" adds a LOT of extra calories to your daily diet. If you're talking about two 150-calorie beers, that's 300 calories extra a day or 2100 extra calories a week.

Multiply that out for a year and you have 109,200 extra calories! WOW! That's potentially 31.2 pounds of fat in a year.

If you DO account for the calories in those drinks, then you have another conundrum - the alcohol calories displace good valuable food calories...

Drinking gives you empty alcohol calories with virtually no nutritional value (and some negative value in more way than one), while pushing out important vitamins, minerals, phytochemicals essential amino acids, essential fatty acids, fiber and other good stuff.

Alcohol also inhibits fat burning. While your liver is busy metabolizing alcohol, it puts your fat metabolism on hold. That's why I do NOT recommend any drinking when you are on a fat loss program (at least if you are serious about it).

When you are on a regular, year-round lifestyle/maintenance program I recommend that if you drink, you do so in moderation, keep it to special occasions or weekends and remember to factor in those calories to your daily intake.

By the way, there's a major risk to drinking every day - even just one or two - that most people don't even think about:

Daily drinking is habit forming. Anything you do every day easily becomes a habit that is difficult to break later.

On the other hand, if you could establish the habit of eating 5-9 servings of fruits and vegetables and getting some exercise every single day, those would be habits worth forming! :-)

let me know how else I can help. This question comes up often, so I did cover alcohol and fat loss in much greater detail in chapter 13 of the Burn the Fat book: www.burnthefat.com
Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer, certified strength & conditioning specialist (CSCS), and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle. Tom has written hundreds of articles and has been featured in IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise as well as on hundreds of websites worldwide. Tom is also the founder and CEO of the Internet's premier fat loss support community, the: Burn The Fat Inner Circle.

 
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