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AtoZ Fitness Weekly
Newsletter Oct.29th
2006 Edition |
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Click-Here
to see a video tour of the members area access you will receive with your
membership.
A personal thank
you to all new supporters that signed up this past week.
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- In this Oct.29th 2006 issue:
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- Message from
Lewis
- Featured Fitness
Article
- Impact-photography.com Weekly
Inspirational Image
-
Fit 4 Fun with
Chris Chapan
- Diana
Keuilian
- Simply Fit
- George
Stavrou's A
healthy Way To A Better Body And Mind!
- Weekly Featured
Recipe by Global-Fitness.com
- AtoZ Pick Page
Supporters
- AtoZ Fitness and
You
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Note from Lewis: This is the LAST full html e-mailed
newsletter edition. As of next week to save bandwidth we
will send the online link to view the newsletter.
However the members newsletter will contain.......
1.Clickable links at the top of each
newsletter so you can jump to any article quickly.
Members will also receive ALL content with no
advertisements while
regular edition to save
bandwidth will be a clickable link to view the
newsletter online.
2. NEW Access to Sarah certified personal
trainer who will have a special forum available to atoz
members only to answer all your fitness related
questions INCLUDED with your membership . 3.If you wish to see ALL the features available when
you join the members area for only $6.00 a
month, less then the cost of a fitness magazine please
click-here.
Video tour of members area .
 |
Click-Here to
read The 3 Shocking MYTHS About Sleep That You
Don't Know About .
MYTH #1 If you
sleep longer, you'll be more awake and have more
energy in your life
MYTH #2 You need
to Catch Up on Sleep if you missed some
before.
MYTH #3 I feel so low on
energy, I Must Get More
Sleep | |
Note:Please do
not hit reply to this newsletter address as it is
NOT monitered for e-mail. If you wish to
contact me directly please click-here and create a
general support ticket.
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* HOT OFF THE PRESSES
*
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Your FREE Evaluation Version of
Fat Loss Revealed
What’s different about the FLR system is we have taken
all the hard work out of it, laid everything out, we
have created pre made diets you can download, online
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forum, with advisors there to assist you with any
questions, an online meal planner and much more. In
short, we have taken all the time consuming elements and
simplified them so you can just get on with the
important part, looking after what you need to do which
is just to follow the information.
Click-Here to download Now!
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AtoZfitness
newsletter Introduction. | |
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Spooky.
This week’s article has nothing to do with
fitness – at least not directly. And when I say
spooky, it’s worse than a
Halloween
spook too. In the Journal of the Norwegian
Doctors Association, this came out:
Body shape and cancer risk
In a study published in
Journal of the National Cancer Institute
German researchers have gone through data from a
study in which 368277 men and women from 9
European countries participated. 984 of them
developed a cancer in the large intestine during
the 6 years following the study. The scientists
compared their body measurements and found that
taller people had a higher risk of developing
this type of cancer than shorter people, and
that the risk also increases with the waist
measurement.
OK, now your height you can’t do anything about,
but if you are a taller person (whatever that
is) you can at least make sure your waistline
isn’t taking on dangerous dimensions. And what,
may you ask, is a dangerous dimension? Let’s
look at the hip-to-waist ratio
waist measurement in centimeters
hip measurement in centimeters
For
women
For men .
0.80 or below low
health risk 0.95 or below
0.81 - 0.85
moderate risk 0.96 -
1.0
0.85 and over high
health risk 1.0 and over
So now we all know: keep that hip-to-waist ratio
down to lower risk levels, not only for cancer,
but also for heart decease, which was the
primary reason for figuring the ratio.
Another reason to eat clean and exercise
regularly. You don’t have to join a gym and pump
weights, although it is the best form of fat
burning exercise around, but just make sure you
don’t plunk yourself down on the couch after a
day at the office and just sit there until it’s
time to go to bed, then the next day sit in the
car, at your desk, and on the sofa again. The
human body is designed to move, so let’s move
it!
Sarah R.A.PT (UK)
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Nick Nilsson's Weekly Fitness Tips
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Resistance Training With Your
Dog
By Nick Nilsson
Is it possible to do resistance training with
your dog? Learn how now!
You may be wondering, "How can I possibly do
resistance training with my dog?" Well, here are
a few exercises you can do with the aid of your
faithful furry companion.
(F.Y.I. - This section is written
tongue-in-cheek - there is plenty of serious
exercise advice to be found in the e-book).
1. Leg raises - if you have a male dog,
he's probably already shown you how to do this
one.
2. Abdominal crunches with a paw on your
forehead - laying down on the floor and
grunting in pain can cause your dog to do it's
own investigation to find out if you're all
right. The scratch marks across your forehead
are simply a byproduct of that concern.
3. Deadlifts - if your dog has any
inkling that you're taking him to the vet or
someplace else he doesn't want to go and you've
had to scrape him up off the floor to get him in
the car, you've just done a deadlift.
4. Pull-ups - this involves pulling up
furniture, rugs, carpets, clothes, etc. to pick
up all the fur that gets into the strangest of
places.
5. Pushdowns - one for the
overly-enthusiastic dinnertime beggar.
6. Lunges - when you're trying to grab
her for a bath.
One final word of advice when doing resistance
training with your dog is never yell out "Spot
me!" if your dog is not housetrained. It's a
mistake you'll make only once. |
If
you have any questions about this training tip or any
other fitness information, please feel free to contact
us at betteru@fitstep.com .
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These health,
fitness and training tips are sponsored by “Fitness-eBooks.com” http://www.atozfitness.com/dt/t.php?id=129Here
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Weekly Featured
Recipe by GHF: | |
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Scallion Potatoes
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| Makes: 8 servings |
| Ingredients: |
- 2 pounds red potatoes, cubed
- 1 tablespoon non/lowfat margarine
- 1/2 cup green onion, chopped
- 3/4 cup skim milk
- 1 tablespoon cornstarch
- 1-1/2 tablespoons dill
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| Directions: |
- Steam potatoes
for 12-15 minutes.
- Set aside.
- Melt margarine
in a nonstick skillet over medium heat and saut頧reen
onions for 3-4 minutes.
- Combine milk and
cornstarch in a container with a lid, shaking
until mixed well.
- Stir into green
onions.
- Add dill and
simmer until slightly thickened.
- Coat potatoes
with sauce.
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| Nutritional
Information: |
- Serving size: 1/8 of dish
- Calories: 150
- Fat: 1.5 g
- Cholesterol: 5 mg
- Protein: 5 g
- Carbs: 30 g
- Fiber: 2 g
- Sodium: 25 mg
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Featured Fitness
Article: | |
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The Pros and Cons of Fad
Dieting
It is very tempting to
try that fad diet that
you have found in the
latest magazine that
promises the world with
fantastic fat losses
without doing a thing.
Just take a couple of
fat burning pills follow
the diet and then
bang! A brand new you in
a couple of weeks.
The sad fact is they do
not work, they just
provide more suffering
in your efforts to lose
weight, the only thing
you lose is your hard
earned money.
Firstly we will look at
the latest fad diets on
the scene at the moment,
their pros and cons and
then you will be shown
how to save your time,
money and unnecessary
suffering by pointing
you in the right
direction for permanent
weight loss.
The latest studies show
that 90 per cent of fad
dieters regained
everything they had lost
and even gained more
within eighteen months.
The Atkins Diet.
The body burns
carbohydrates and then
fat for energy. This
diet recommends limiting
the intake of starchy,
high carb foods so that
the fat is burned first.
So by eating meat,
cheese and eggs and
keeping bread and
potatoes to a minimum,
fat is lost.
Pros: Steak with cheese
topping, Chocolate mocha
ice cream and pork
scratchings.
Cons: Studies show high
protein diets lead to
increased risk of heart
disease, colon cancer,
bad breath (halitosis)
and constipation.
Consuming more
carbohydrate that can be
used by the body will
store this excess in fat
cells.
The Zone Diet.
This diet claims to
decrease hunger and
boost energy by keeping
your bodies eating
habits in the zone or at
its peak. This is
done by keeping all your
meals and snacks in the
ratio of 40%
carbohydrates, 30%
protein, 30% fats.
Pros: Being a low
calorie diet, you can't
help but lose weight.
Cons: Very difficult to
adhere to the strict
regime the diet
requires. Will
experience metabolism
slow down because of low
calories and will lead
to starvation response
which will eat away at
the muscle tissue while
retaining the fat.
The Blood Group Diet.
By having a blood test
and determining your
blood group, this then
tells you how you can
absorb nutrients, thus
you can plan your diet
accordingly. Different
blood groups can eat
different food groups.
Pros: Another calorie
restricting diet so
weight will be lost.
Cons: There appears to
be little clinical and
scientific evidence
behind this diet and by
the elimination of whole
food groups important
nutritional deficiencies
are likely with long
term health problems
encountered.
The Ashram Diet.
This diet is basically a
very low calorie diet
(near starvation) which
is coupled with a very
high intensity exercise
regime. A sample of this
diet would include: One
boiled egg for
breakfast, a green salad
for lunch and a baked
potato with salsa for
dinner.
Pros: A very quick
weight loss, 10 - 15 lbs
in a week (Mostly muscle
tissue and water).
Cons: Fast weight loss
leads to many unpleasant
side effects such as bad
breath, bone loss,
constipation,
deprivation of nutrients
(vitamins and minerals),
muscle loss, metabolism
slow down, headaches
and poor sleep. Who
would want all these
problems for the sake of
quick weight loss where
the weight will
eventually be put back
on and more in a couple
of months?
The Hay Diet.
The main rule to follow
for this diet is to not
eat protein and
carbohydrates together.
Combination of these two
foods together appears
to prevent protein from
being digested in the
gut and can lead to an
accumulation of toxins.
Vegetables and fruit
form the bulk of the
diet with very small
portions of protein
and carbs.
Pros: Plenty of fruit
and veggies in the diet
means plenty of
vitamins, minerals and
antioxidants.
Cons: There doesn't
appear to be too much
scientific evidence
about food combinations
and by limiting yourself
to certain food groups
you will miss out on
important nutrients.
All these diets work
because of a drastic cut
in calories, when this
happens our metabolic
rate can be brought down
in a matter of 36 hours
by as much as 50% which
means your body is now
burning
only half of your
calories. To compound
matters further, hunger
kicks in after a period
of inadequate eating
setting you up for over
eating and binging.
Everyone is an
individual so you have
to be careful of diets
that require you to set
out what types of foods
and quantities you have
to eat at every meal.
Just because a movie
star lost weight on a
fad diet
doesn't mean that you
will. Before starting a
weight loss program take
into account your age,
fitness levels, activity
levels and medical
history.
A real weight loss
program includes all the
food groups, strength
training, low level
aerobics, a slight
decrease in your daily
calorie levels and a
program that can be
followed for life.
Abiut the author:Gary
Matthews has been a gym
instructor for over
twenty years. He has
trained people from
athletes to
bodybuilders. His
professional career
began in the Royal
Australian Air Force
where he was employed as
a Fitness Instructor.
His duties consisted of
training recruits in
various disciplines
including strength
training and
conditioning techniques.
This trainer from "down
under" believes in using
scientific principles
for training. Gary says
that "as in life, in
training: the simplest
is always the best." He
believes in strength
training programs that
are short and simple,
but with maximum
intensity.
Gary is the author of
several ebooks,
including "Maximum
Weight Loss in Ten Weeks"
- the complete ebook and
time-saving solution for
burning away unwanted
fat, and "Maximum
Weight Gain in Ten Weeks"
- easy-to-use and follow
techniques that serve as
a guide to muscle growth
without having to "live
in the gym". |
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AtoZ Fitness
Featured Advertiser: | |
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Bad News for You...
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Nor with Those Bogus Ab-Gadgets, Gimmick Diets, "Fat-Burner" Pills, and "Miracle" Supplement Powders that are Scamming You Out of Your Hard-Earned Money!
Instead, Discover the Tried-and-True Training & Nutrition Secrets That the Super-Lean Use to Strip Away Stubborn Stomach Fat and Develop Stunning Flat Abs That Turn Heads!
Click-Here for more information.
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Turbulence Training Fit Tip
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Question: Why am I no longer sore
after my workouts?
Answer: Sounds like things have gotten
a bit stagnant and your muscles have adapted to
the stress of your current workout.
Now don't worry too much, because you could
still be making gains without getting sore.
However, if you've really been on the same
program too long it'll show not just in a lack
of soreness, but also a muscle-building or
fat-burning plateau. So you need a new stimulus
for your muscles.
What you need to do is change your program
every 4 weeks. This will help you keep
progressing - and you'll notice that the new
stimulus will always leave you a little soreness
- not that soreness is the ultimate goal of any
program. You don't need to be so sore that you
can't move the next couple of days.
You can change the exercises, set and rep
scheme, or completely re-configure your program.
Whatever you choose, make sure to vary your
program after 4 weeks.
I prefer to change each exercise in the
workout, even if it just means varying the grip
in a bench press or foot spacing in a squat.
There are an endless number of exercises and
variations of, so you should never be short of
options to keep your progress going.
About The Author:
Craig
Ballantyne
trains
athletes and executives in
Toronto, and
writes for Men's
Fitness magazine and Maximum
Fitness magazine. His
trademarked Turbulence
Training workouts and his
comprehensive workout
manual titled
Turbulence Training
is
featured on his website.
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Diana
Keuilianian
- Simply Fit
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The Truth About Convenience Foods
These days it’s hard to get through a day without consuming
some form of convenience food. A muffin on
the way to work, a snack from the vending
machine, crackers with lunch, a snack bar on
the way home, and then a convenient ‘just
add water’ biscuit mix with dinner. Have you
ever read the entire nutritional label on
the pre-packaged snacks that we all know and
love? If you did, then you would have seen
the ingredient partially hydrogenated oil.
This is a necessary ingredient that allows
foods to sit on a shelf for months at a time
without going bad—but along with the
preserving quality comes a little something
called trans-fatty acids.
So what are trans-fatty acids? And why should you even
care? Trans-fatty acids are produced
during the hydrogenation of vegetable oil,
and studies show that these manmade
molecules are worse for your body than
saturated fat. They even raise LDL (the bad
one) cholesterol levels while simultaneously
lowering HDL (the good one) cholesterol
levels.
Trans-fatty acids
are also linked to higher rates of insulin
resistance. In her book, The Omega Diet,
Artemis P. Simopoulos, M.D. states that,
“Trans-fatty acids interfere with normal
fatty acid metabolism by crowding out
essential fatty acids from the cell
membranes and interfering with the
conversion of the shorter chain fatty acids
(such as LNA) into longer ones (such as DHA).
As a result, there are fewer long-chain
fatty acids in the membranes. This makes the
membranes less fluid and reduces the number
and sensitivity of the insulin receptors.”
Simopoulos goes on to say, “It is difficult to live in the
United States and avoid trans-fatty acids
because they have infiltrated the entire
food supply. Anytime you see the words,
“partially hydrogenated” on a label,
trans-fatty acids lurk within. Take the time
to go through the supermarket aisles and
read the labels on baked goods, snack foods,
and mixes. Virtually every one contains
trans-fatty acids.”
Food items that contain trans-fatty acids
include:
-
commercial baked goods
-
prepared mixes
-
crackers
-
snack food
-
margarine
-
shortening
-
artificial cheese
-
deep-fat friend foods
-
cakes and cake mixes
-
corn chips
-
cinnamon rolls
-
doughnuts
-
muffin mixes
-
pastries
-
pie crust
-
potato chips
-
shortening
-
tortillas and tortilla chips
-
biscuit mixes and dough
-
anything with partially hydrogenated
on the label
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Diana
Keuilian,Certified Personal Trainer,
and author of “Avoid The Freshman Fifteen”, has a
proven method for avoiding college weight gain.
Visit www.AvoidTheFreshman15.com to
learn more. Diana brings
her "Simply
Fit" monthly column to the
atozfitness focus on fitness newsletter.
Diana is an author, ACE
certified Personal Trainer, and co-founder of
HitechPersonalFitness.com aand
offers online personal training and
nutrition programs that fit your budget and
schedule.
Whether your goal is to
lose weight, firm and tone, or to build muscle,
HitechPersonalFitness.com
will build a custom designed program just for
you. you.! |
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AtoZfitness Featured
E-book
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Gourmet Nutrition
By Dr. John Berardi
Reviewed By Sarah , Atozfitness Personal
Trainer
I have owned, read and used quite a
number of cook books over the years.
Some specific, like vegetarian ones to
get ideas for cooking vegetables other
than just in plain water or steamed;
some ethnic in order to get some more
“exotic” ideas; some old fashioned with
forgotten recipes; none of them have
been complete.
I also have a number of life style,
exercise, fat loss books, all with a
recipe section. That’s all good and
well, but there’s something missing from
them too, like how to choose your foods,
your utensils, your restaurants, etc.
Dr. Berardi puts it all together! He
has combined everything you will ever
want to know about cooking in one
easy-to-use book. If you are a novice in
the kitchen, or even if you’re not (like
me), Dr. Berardi’s book will enchant
you. The pictures are mouthwatering, the
recipes make you want to run out and get
all the ingredients and try everything –
at once – there is information on how to
equip your kitchen with appliances,
cookware, kettles everything you can
want to know; nutrition facts, facts
about fish, protein, green tea, food
intolerance, and how to choose a
restaurant that will keep you on track,
and so much more.
This cook book is a MUST in any fitness
minded cook’s kitchen, and at 29.99$
it’s a bargain considering all the
important information you get with this
buy.
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By:
Dr. John M Berardi, PhD &
Dr. John K. Williams, PhD.
Gourmet Nutrition
isn't just a cookbook, it's a
full-blown optimal eating
manual. In it, we're gonna feed
both your mind and your body
with recipes, cooking tips and
nutrition strategies to help you
get into the best shape of your
life.
Pick up a copy of the Gourmet
Nutrition e-book today! |
Price:
$29.99
USD
Format: Adobe
PDF |
Click-Here to visit John's
Website. |
Sarah for AtoZ Fitness |
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Impact-photography.com
Weekly Inspirational Image:
| |
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Want MORE
great images ? Motivate yourself all day
long . Get
your FREE AtoZfitness/impact
photography Screen Saver today. Click-Here Here
from Impact-photography and
AtoZfitness.com. Download here -> > |
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Receive
our FREE screen saver which
features 17 images of stunningly photogenic
athletes and bodybuilders, taken by Impact
Photography, which specializes in male physique
photography. Each image
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suitable for business office and home viewing.
The screen saver is
free to anyone who visits http://www.atozfitness.com/ |
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Click-Here | |
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George Stavrou A
healthy Way To A Better Body And Mind!!
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Have you been training your abs incorrectly?
Hello fitness enthusiasts,
I’d like to begin this article by asking you a
simple question: “have you been training your
abs incorrectly?” Seriously. Do you think that
your choice of exercises for abdominal training
is the most effective for giving you a strong
core while keeping you healthy? In my
experience, many people do a variety of ‘crunch’
type movements for their abdominals i.e. regular
crunch, reverse crunch, twisting crunch, pulley
crunch, Swiss ball crunch, etc. While ‘crunch’
type movements DO have a place in core training
– they are not necessarily the most important
exercises to do. In fact, recent research
suggests that the primary role of the abdominals
is stabilization – not crunches (especially
crunches under a load)!
Below is a quote from Stuart McGill (Ultimate
Back Fitness And Performance pg. 38).
“The most successful rehab programs appear to
emphasize trunk stabilization through exercise
with a neutral spine while stressing mobility at
the hips.”
What does this mean to you? It means that you,
like many, are not doing the most important
exercises that are essential for a healthy core.
Well, if crunches and their variations are not
the best exercises - then what SHOULD one do
instead? Glad you asked!
Below are just a few that I recommend:
-
Front and side plank (pillar bridges)
-
Plate loaded front squat
-
Single arm military presses
-
Alternating dumbbell row
Now for a brief description:
Front and side plank
Begin by laying face down on the ground. Get up
on your toes and onto your elbows (forearms are
touching the ground). Keep your back flat,
squeeze your glutes, and keep your core tight.
Hold for at least a count of 10 seconds. For the
side version – with your legs together and your
right foot on the ground - lay on your right
side with your right forearm on the ground below
you, your left arm directly above you
(vertical), your body facing sideways and your
body (except for your feet and right forearm)
off the ground. Hold for a count of 10 seconds
on this as well. Add 1 second to each workout
but strive to keep your body straight (don’t
neglect proper form for increased duration). If
you require a greater description or a visual to
show you the movement - just do a search on
www.google.ca
Plate loaded front squat
Grab a small weight (dumbbell or plate). Extend
your arms directly in front of you so that they
are parallel to the ground. Then Squat! The goal
is NOT to use a heavy weight BUT to maintain
optimal pelvis and low back position. If you
find this movement too challenging, bend your
elbows (shortening the lever arm) or use less
weight. When I first started this movement,
using 5 lbs. with correct form was a challenge.
Leave your ego at the door on this one.
Single arm military press
The reason I want you to do a single arm
military press rather than both arms at the same
time is that there is a greater tendency for
your upper body to balance itself and remain
vertical when performing the movement with both
arms at the same time. When doing single arm
military presses, you force your body to stay
tight and vertical - a much more challenging
variation.
Alternating dumbbell row
Begin with a dumbbell in each hand as if you
were about to do bent-over rows. Instead of both
dumbbells moving at the same time, do 1 full rep
with one side, when it reaches the bottom
position, do 1 full rep with the other side. The
reasoning is the same as we had with single arm
military presses. The goal with this movement is
to ensure that your upper body DOES NOT TWIST
when doing the reps.
Try some of the above movements in your workouts
and keep track of the soreness you feel
afterwards. It will be unlike anything you have
done before!
Until next time!
Yours in health and wellness,
George Stavrou
President, Body Sculpting Corp.
www.thebodysculptingmethod.com | |
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About the Author: weight management
consultant. George is the author of the #1
best-selling ebook on Amazon.com "How YOU Can
Sculpt A Leaner, Healthier Body In 12 Weeks: A
Guide For Beginners!" He is also the owner of Body
Sculpting Corp., a company based in Toronto,
Ontario that specializes in one-stop shopping for
your health and fitness needs. George's Philosophy
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Q.
I've been contemplating trying
your program, but I have the following concern:
I am 42 years old female, 5'7, 138 lbs. I have
never been considered fat, and my weight has
been stable for all my adult life. My most
ambitious goal is to lose 10 pounds, which I
often achieved in the past during busy times,
mostly just because I had no time to eat, or
during times when I had more time for exercise.
I would like to reshape somewhat, as in recent
years my shape has shifted to a slightly thicker
mid-section and I tend to be a little "thick"
all over if you know what I mean. I recently
started a kick-boxing class 2-4 times a week,
which incorporates 45 minutes of cardio and 30
minutes of strength training. This is far more
strength exercise than I have ever done (I've
always been a runner), even though the weights
we use in the class are not that heavy. I have
noticed however that whenever I do regular
weight training programs, my lean arms start
bulking up in a masculine "body builder" sort of
way. This is not my goal. I want to lose the
fat, but I do not want to add a muscle in a
bulking-up way. What is your suggestion? Your
program sounds really interesting, but I'm
wondering if it's just for bodybuilders and if
you will tell me to lift heavy weights?
Why do I gain muscle so easily? Am I triggering
perhaps some masculine hormones with the weight
lifting and strength exercise?
A.
It is usually very rare for women to experience
"bulking up" due to the lower levels of
testosterone hormone that females have compared
to men.
However, some women may have higher hormone
levels, but also they may lean more towards
what's called a "mesomorph" body type, which
means you have the genetically-inherited body
structure and physiology to gain muscle very
easily.
From what you described, (easily reaching your
goals in the past, a little bit "thick" in the
muscle bellies, and gaining muscle easily), I'd
say you are leaning towards mesomorph.
That's good news for you because it means you
will most likely be able to get lean and stay
leaner when you apply the nutrition and
training, because you have those "good muscle
genetics", as compared to someone with an "endomoprh"
body type (which is the body type that tends to
store fat more easily and let it go more slowly)
It's only bad news if you find that you are
gaining more muscle than you want (actually, a
lot of us guys wish we had that problem! Muscle
is hard to build for most people)
The solution is, if you do not want to look like
a bodybuilder, then simply don't train like one.
However, you CAN still eat like one! Let me
explain.
My Burn The Fat program DOES recommend
bodybuilding-style weight training programs.
these are programs based on body part split
routines, and more volume, for example.
However, you don't necessarily have to follow
them. You can follow the nutrition part of the
program and select a training program that is
more suitable for you given your body type and
your personal goals. Your choices are nearly
limitless. bodybuilding training is HIGHLY
effective - it's exactly how I got my physique
to look the way it does today - but maybe it's
not for everyone.
Actually, The Burn The Fat program is primarily
a nutrition program and the majority of the
information in the book is about fat burning
diet techniques.
In 24 years of working out and 17 years as a
fitness professional, I have NEVER found a
better method of fat burning nutrition than the
bodybuilding method of eating. It just plain
works!
These "body-builder" nutrition eating guidelines
include:
- For fat loss, set calorie intake at a
conservative deficit - approx 20% (very low
calorie diets cause metabolic slowdown - you
cant starve yourself, you have to burn fat and
feed your muscles)
- Zig zag or cycle calories (increase and
decrease calories to prevent metabolic slowdown)
- 5-6 small meals a day, each spaced approx 3
hrs apart (helps increase metabolic rate,
stablize blood sugar/insulin and maximize
retention and or growth of lean tissue)
- consume a lean protein food like chicken, fish
or egg whites with every meal (increase thermic
effect of food and positive nitrogen balance)
- eat natural sources of starchy carbohydrates
and grains with every meal (oatmeal, yams, brown
rice, 100% whole grains, etc)
- avoid the refined sugars and refined grains/carbs
as much as possible
- eat generous amounts of fruits and vegetables
- 40-40-20 ratios of protein carbs fat and
adjust as necessary according to body/metabolic
type
- keep fats low, but include essential fats such
as fish, nuts or flax
- Avoid alcohol or keep to bare minimum (list of
negative effects too long to include here)
- Drink plenty of water, a gallon or at least
1/2 your body weight in ounces per day as a
minimum are good guidelines
Although there is a lot more detail to it, this
is "bodybuilding-style" nutrition in a nutshell
and it is incredibly effective for improving
your body composition.
It all seems pretty common sense, too doesn't
it? The only part that is a little
counter-intuitive for most people is the part
about eating every three hours, because most
people are so used to starvation diets -- well,
they don't work! (but thats another
conversation)
So, my recommendation is to follow the nutrition
part of the program and to choose a different
exercise program, but be certain that it
includes cardio and some form of strength
training, but not necessarily bodybuilding
workout routines.
Your options for your exercise and training are
nearly endless. You mentioned kickboxing classes
that had a strength component - that might be
the perfect thing to stay with. And if you are a
runner, then by all means run as part your
cardio component.
You will find that "body-building" style
nutrition is not just for bodybuilders -- it is
for ANYONE who wants to get really, really lean.
Follow the nutrition part of the program and
find the workout program that you enjoy, which
suits your body type (mesomorph, endomorph,
ectomorph, etc), and you will be very pleased
with the results.
Burn The Fat is the most detailed, “one-stop”
guide to fat burning nutrition you’ll ever find.
That’s why so many people call it “the fat loss
bible.”
Diet and nutrition including exact diet plans
are covered in detail in my book
Burn the Fat, Feed the Muscle (BFFM)
---------------------------------------------------------------------------------------------------------------------------------------------------------- |
 |
Burn The Fat, Feed The
Muscle has a TON of nutrition
information, but it's not a "diet," it's a new
lifestyle centered on exercise and nutrition
together. As Jack Lalanne likes to say,
"Exercise is King, nutrition is queen. Put them
together and you have a Kingdom." The BURN THE
FAT e-book lays it all out for you and will help
you get started, even if you're completely
clueless about nutrition and exercise. The
cardio and strength training recommendations are
explained in detail in chapters 16 and 17,
including sample workouts. But even if you don't
use the exercise programs listed in the book and
you decide to use your own workouts, you'll find
immense value in the e-book anyway, because
Burn The Fat, Feed The
Muscle is also the most detailed,
"one-stop" guide to fat burning nutrition you'll
ever find. |
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Fit 4 Fun with
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Plantar Faciitis: More than Just a Real Pain!
Plantar faciitis is a very common foot ailment.
What starts as a dull ache skyrockets to pain
whenever they do any exercise such a walking or
running. This condition is more than just a pain
in the heel. This pain is often most present
when someone first awakens or has sat or stood
in one place for an extended period of time.
The plantar fascis is a thick broad band of
fibrous tissue than runs on the bottom of the
foot. It is attached to the heel bone (calcaenous)
and goes out to the toes (metatarsals) of the
foot. This tight band of tissue is elastic and
acts like a bowstring to maintain arch of the
foot. As a person ages, this band becomes less
flexible.
Plantar faciitis is a type of
overuse injury caused by micro tears to the
plantar fascis. It is present with inflammation
of the plantar fascia and often feels like sharp
knives digging into your heel. What is thought
to be pain in the ball of your foot originates
in the middle of the bottom of your foot.
It comes from overuse of the foot through sports
that involve the pounding of feet, running,
jumping, or walking. A sudden change of more
than 10% increase of activity, wrong shoes, worn
out shoes, an increase in weight, pregnancy, and
arthritis can increase plantar faciitis.
Middle-aged persons and women are more likely to
get this condition. Those who spend their lives
on their feet in one place also frequently
suffer. Genetic conditions such as flat feet or
high arched feet also suffer most frequently.
Having an uneven gait and foot-landing pattern
also increases the problem.
Even with plantar faciitis, many people have
found relief. Many runners, walkers, athletes,
and others who suffer from this condition are
able to still exercise long distance with
self-help and preventive care. Some of these
methods include rest. People with plantar
faciitis have found that complete rest or at
least a decrease in activity have helped them
heal this condition. Experts suggest that
athletes take complete rest from their
particular activity until their feet do not
hurt. People with flat feet and high arch have
found that with the use of insoles, heel cups,
or doctor-prescribed orthotics, they are still
able to run marathons, ultra marathons, or hike
long distances with great success.
Going to a quality sports store will give you
the right shoe and help you in your particular
sport or activity. Some people have found that
cross training with low impact activities is
great way to substitute exercise while you are
healing. Biking and swimming are great aerobic
non-impact activities. When stationary biking,
some trainers and experts suggest you pedal on
the ball of your foot instead of going on your
toes to decrease friction on the plantar portion
of the foot. Swimming in deep water also takes
the tension off the bottom of your foot.
Stretching is also a great way to prevent or
heal plantar faciitis. A calf stretch and a
reverse calf stretch are great exercises to do
BEFORE and AFTER exercising. One stretch is
where one knee is flexed; toes are pulled back
toward ankles and held for a comfortable 8-10
seconds. Stretching should never hurt. Stretches
should also be done in the morning before you
get out of bed and whenever you sit for an
extended period of time. Making the ABCS, words,
or shapes with your toes also strengthens the
ankle and shin as well as the bottom of the
foot. Other remedies include picking up tennis
balls, golf balls or picking up a towel with
your foot. Take a pair of new athletic shoes
that have not been outside and wear them instead
of going around barefoot in the house for extra
foot support. Don’t forget supportive orthotics,
heel supports, or arch supports in the shoe as
well.
Medical interventions include using ice, topical
ointment, and pill or capsule muscle pain
reliever. Taking a Styrofoam cup and applying
the ice in a massage for 5-10 minutes is a great
natural healer. Take a small Styrofoam cup and
fill it with water. Stick it vertically in the
refrigerator, and in a few hours, slowly tear
from the top of the cup to make the ice massage
for your foot. Wearing an ice pack to bed with a
sock on encourages healing without fear of
freezing your foot. An unopened frozen water
bottle is great to use to massage the ball and
bottom of your foot. Biofreeze is a topical
agent that will give the feel and effect of ice
without the water.
Aspirin, acetaminophen (such Tylenol), naproxen
(such as Aleve), ketoprofen (such as Orudis and
Actron), or ibuprofen (such as Advil, Motrin,
Nuprin) can ease the heel pain, but talk to your
doctor before you take any medicine. Take
with caution because they mask the problem and
don’t really deal with the real issue of pain
and injury.
Once in a while, you need to consult a
professional. A foot doctor can prescribe
additional exercises or special footwear that
will help with healing. Sometimes they will
prescribe a special taping of the foot or heel
cradle/splint that can be worn at night. Foot
doctors who are athletes in your particular
sports will help you overcome the injury and not
be unnecessarily sidelined by an injury.
Occasionally they will give cortisone shots in
the heels or perform outpatient foot surgery.
This is done as a last result. Remember that the
pain of plantar faciitis sometimes does not come
until 12-36 hours after you have completed your
sport. Minimum rest is also recommended for that
time period as well.
Personal trainers, physical therapists or
seasoned athletes in your sport can be another
great help. They can watch how you walk, run,
or jump and give tips for proper posture and
body alignment. They can even give exercises
that will help promote good balance. Core
training such as crunches, bridges, flies, and
hip flexors strengthen both the upper and lower
body so all the pressure is not on your foot.
Once the foot has heeled, some trainers will
also suggest stride training or gentle speed
work for a small distance. Cross training using
the opposite muscles and strength training build
up not only your muscles but your bones as well.
Your feet are an essential part of your body.
Take care of them and understand how to make
them happy. When you maintain balance in fitness
and your personal life you will have an optimum
lifestyle.
References
Burfoot, Amby (2004) Complete book of
running. New York: Rodale,
Galloway, Jeff (2002) Galloway’s book on
running. Bolinas, CA: Shelter
Plantar Fasciitis.
http://www.emedicine.com/emerg/topic429.htm
Plantar Fasciitis.
http://en.wikipedia.org/wiki/Plantar_fascia
Plantar Fascitis: A common cause of heel pain.
http://familydoctor.org/140.xml
Plantar Fascitis.
http://www.foot.com/info/cond_plantar_fasciitis.jsp
Plantar Fascitis.
http://www.mayoclinic.com/health/plantar-fasciitis/DS00508
Plantar Fascitis.
http://orthoinfo.aaos.org/fact/thr_report.cfm?Thread_ID=144&topcategory=Foot
Plantar Fasciitis and Heel Spurs.
http://heelspurs.com/_intro.html
Plantar Fasciitis is a Common Cause of Heel
Pain.
http://healthlink.mcw.edu/article/987116429.html
Plantar Fasciitis (Heel Spurs).
http://www.sportsinjuryclinic.net/cybertherapist/front/foot/plantarfaciitis.htm
Treatment of Plantar Fascitis.
http://www.aafp.org/afp/20010201/467.html
What is Plantar Fasciitis?
http://www.webmd.com/hw/foot_problems/hw114460.asp |
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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.
Chris may be contacted at cchapan@yahoo.com.
WEBSITES
Fit 4 Fun Kids Fitness http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/
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