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AtoZ Fitness Weekly Newsletter Nov.18
2006 Edition |
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In this Nov.18 2006 issue: |
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Attention: Adults Who Often Feel Tired or Sleep
Deprived...
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AtoZfitness
newsletter Introduction

Hello again!
You know I love to browse around and find things
that are often ignored or overlooked. I stumbled
across this article a couple of years ago, and
thought I’d keep it on file for a perfect
occasion to share it further. This week you’re
not getting too much of my personal views,
except that I use the microwave as rarely as
possible. Read on and make up your own minds:
MICROWAVE TREATED FOOD
AN ARTICLE PUBLISHED IN “MAT & HELSE” (FOOD &
HEALTH), NORWAY, AUGUST 2003
(I’ve somewhat simplified some of the contents,
just getting to the essential)
The use of microwave ovens in cooking can alter
the structure of nutriments in foods, making it
difficult for the organism to make use of them.
The best studies about the use of microwave to
heat food were purposely kept from the
consumers.
In 1989, the Swiss food researcher Dr. Hans U.
Hertel, discovered that food cooked or thawed in
a microwave oven could cause changes in the
blood, indicating that a process of illness is
developing.
SIMILAR CHANGES ARE ALSO FOUND IN THE CASE OF
CANCER.
Hertel was efficiently “gagged” by Swiss
microwave oven producers. For over 10 years,
Hertel has fought for the right to tell the
world what he’d discovered (follows a lot of
babble about court cases to shut him up, which
he eventually partially won, not interesting for
the contents).
In the late 1980s Hertel and another food
researcher, Dr. Bernard H. Blanc, joined forces
(& own funds) to carry out a minor survey. They
chose 8 people practicing macrobiotics,
including Hertel himself: These 8 followed a
nutrition based on wholegrain, vegetables,
fruit, legumes, nuts and seeds (no white rice
or any sugars). By choosing these 8 people,
Hertel and Blanc hoped to reduce disturbing
elements, which might affect the blood tests.
Hertel was 64 years old at the time, the others
between 20 and 40. They all lived at the same
hotel for 8 weeks with no smoking, alcohol or
sexual activity.
During periods of 2-5 days they were served one
out of the following 8 possible nutrients, on an
empty stomach :
Ø
raw, unheated cows milk from an organic farm
Ø
the same milk, warmed traditionally
Ø
the same milk, warmed in a microwave oven
Ø
pasteurized milk from industrial farming
Ø
raw vegetables from an organic farm
Ø
the same vegetables heated traditionally
Ø
the same vegetables, frozen and thawed in a
microwave oven
Ø
the same vegetables cooked in a microwave oven
Blood tests were taken of the 8 right before
and at set intervals after they had eaten.
Surprisingly, the blood tests showed a change
in the blood of those consuming microwave
foods. The levels of hemoglobin were lowered
and both HDL and LDL cholesterol rose. There
was also a marked, short-term reduction of white
blood cells after ingestion of microwave foods
compared to other foods.
In addition, Hertel and Blanc discovered
something interesting when studying the blood
under a special light. For this experiment,
they used luminescent bacteria, which could
register energy changes in the blood. When
these bacteria were exposed to blood from people
having consumed microwave treated foods, their
luminescence grew. This showed the researchers
that energy from the microwave could be
transferred to those eating treated foods.
Hertel and Blanc also found other effects of the
microwaves: the porosity of the cells changed
because the electrical potentials between the
inside and the outside of the cells were
changed. These cells were therefore more prone
to attacks from virus, fungus and other
microorganisms.
The cells also seemed to change from being
mainly oxygen based to anaerobe. Instead of
producing water and CO² these cells produced
hydrogenperoxide (H²O²) and carbonmonoxide
(CO². In other words, they seemed to go
from a healthy oxidation to an unhealthy
fermentation process in order to get energy.
(Do you still have the oven on your worktop ?)
Microwave ovens have an effect of around 1000W
or more. This is enough to destroy molecules in
the food, which produces split products as a
result of radiations. These products do not
exist naturally but are a direct consequence of
this type of radiation. Many researchers argue
that this happens to traditionally cooked foods
too. Hertel and Blanc’s research shows a
different picture: they found more such “radiolytical
connections” in microwave treated foods.
Blood tests taken from the participants
confirmed that all was not as it should be with
those having consumed microwave treated foods.
Tests taken in the morning before breakfast, 15
minutes after eating and another two hours later
showed that the levels of hemoglobin,
hematocrit (measuring the volume part of red
blood cells) and white blood cells were near the
lower levels of normalcy for those having
consumed microwave treated foods. There were
similar changes noted in people with anemia.
In 1989, researchers found that Listeria and
other potentially dangerous and deadly bacteria
can survive in foods cooked in a microwave oven.
Conflict of interest means of course, that there
won’t be a lot of this type of research carried
out, these ovens sell to well !
If you go here
http://www.mercola.com/article/microwave/hazards2.htm
you can read the report yourself.
This made for a long introduction this week, but
I thought the information too important to keep
hidden in my files.
Have a good week all!
Sarah
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Secret Training Tip
#149 - Get
a Grip! Get More Results From Dumbell
Curls Just By Changing Your Grip
By Nick Nilsson
If you like training biceps you
absolutely MUST read this tip! You will
feel the difference in the very first
rep!
Would you like to know how to get more
out of every single dumbell curl you do?
Amazingly enough, you can do this simply
by changing where you grip the dumbell.
First, I'm going to tell you what the
trick is, then I'm going to tell you
exactly how and why it works. Then I'm
going to finish by telling you how to
make the trick so powerful it'll blow
your mind!
In a nutshell, instead of gripping the
handle in the middle (as is normally
taught), grip the handle with the thumb
and forefinger side of your hand pressed
up against the inside of the dumbell
plates. There will be a space of several
inches between your pinky and the other
side plates.
To take full advantage of this change in
your grip, start the curl with your
palms facing in to your thighs,
otherwise known as a neutral or hammer
grip. As you curl up, rotate your
forearm so that your palm is facing up
at the top of the movement. You should
feel a strong cramping in your biceps.
Here's how and why it works:
The biceps muscle has two main
functions. The first is flexing the
elbow (in essence, bringing the forearm
closer to the upper arm like when you
bend your arm to scratch your nose). The
other function is called supination,
which is a biomechanical term for
forearm rotation. Supination occurs when
you turn your hand from a palms-down
position to a palms-up position.
The traditional dumbell curl without
forearm rotation addresses the flexing
function of the bicep. Rotating your
forearm as you curl the dumbell up
invokes the supination function of the
bicep, working more of the muscle mass
of the bicep and giving you a stronger
contraction.
Holding the dumbell off-center
essentially adds resistance to the
supination function of the bicep muscle.
If you think about it, when you hold
your hand in the middle of the dumbell,
the two ends are balanced like two
identical-weight people on a see-saw.
You get very little, if any, resistance
on the supination.
By holding the dumbell off-center, you
tip the balance of the dumbell towards
the pinky side of your hand. Your bicep
must then work against resistance to
accomplish the supination, adding in
more resistance to the curl movement.
This resistance translates into more
efficient work for the bicep and,
ultimately, more results for you!
---
Now I'm going to tell you how to adapt
this trick into something that will make
your jaw hit the floor on the first rep
you do.
You've learned about supination and
adding resistance to the supination
movement by holding the dumbell
off-center. You've felt the difference
this makes in your biceps.
Now imagine how much more effective this
trick will be if you add actual weight
for resistance instead of just shifting
your hand over!
In order to accomplish this, you're
going to need one of two things:
do-it-yourself dumbells with which you
can add or remove weight or Plate Mates
(TM), which are small magnetic weight
plates that stick to the metal of the
dumbell.
The execution is simple: make a dumbell
with more weight on one end than the
other. That's it. For example, place 20
pounds of weight on one end and 25
pounds of weight on the other.
Grip the dumbell in the middle when you
use it, making sure that the heavier end
is on the pinky side of your hand. If
you are using Plate Mates (TM), stick a
few of them onto only one side of the
dumbell to accomplish the same
imbalance.
Now when you curl up and supinate, your
bicep is going to have that added
resistance on the supination movement.
The cramping sensation you get on the
very first rep as you come to the top
and squeeze the muscle hard will show
you just how powerful this technique is.
The pump you get in your biceps after
your set will seal the deal!
You will also notice that your forearm
and grip are getting a lot of work with
this trick. This is just icing on the
cake and will not decrease the tension
on your bicep in any way.
Note: If you are using dumbells that
weigh less than 30 pounds total, I would
recommend you use a 2 1/2 pound plate on
one side rather than a 5 pound plate.
Any more than 30 and you should use a 5
pound plate.
http://hop.clickbank.net/?atozfitnes/betteru&l=1091
For more information about the anatomy
of the biceps, go to
http://hop.clickbank.net/?atozfitnes/betteru&l=1092
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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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Vegetable Soup with Rice |
| Makes: 8 servings |
| Ingredients: |
- 2 quarts plus 1 cup vegetable
stock
- 3 carrots, diced
- 2 zucchini, diced
- 24 ounces canned Great
Northern beans, undrained
- 2-1/4 cups instant rice
- 1-1/2 teaspoon Italian herb
seasoning
- 1/4 cup plus 2 tablespoons
lowfat Parmesan cheese, grated
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| Directions: |
- Bring stock and carrots
to a boil in a saucepan over high heat.
- Stir in next 4
ingredients and cook 5 minutes.
- Sprinkle with Parmesan
cheese.
|
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| Nutritional
Information: |
- Serving Size: 1 cup
- Calories: 330
- Fat: 2 g
- Cholesterol: 5 mg
- Protein: 15 g
- Carbs: 63 g
- Fiber: 10 g
- Sodium: 145 mg
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New research
involving pregnant women
indicates a link between
caffeine consumption and harm to
the fetus. A study published in
the Journal of the American
Medical Association concluded
that drinking two cups of coffee
(equivalent to 200 mg of
caffeine) or more a day can lead
to growth retardation or loss of
the fetus. Hold the caffeine
during pregnancy!
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Stubborn Fat: Does
it affect You?
Part One
Everyone walking on
the face of this
earth has an
abundance of fat
cells throughout
their bodies.
In fact, if you’re a
healthy adult with
normal body
composition, you
have approximately
30 billion fat
cells. This is an
astronomical number
when you think about
it. Did you ever
wonder why you have
so many? Have you
ever wondered what
those fat cells are
for?
The answer is, fat
cells are part of
our genetic code and
they allowed us to
use stored energy
when food was
scarce. This
survival mechanism
is very much the
same today as it was
10,000 years ago.
However, today our
needs have changed.
There is an
abundance of food in
modern society
today.
When you consume too
many calories, your
body goes into
storage mode for
that “rainy day,” so
to speak, but the
“rainy day” does not
happen. So your body
simply stores those
extra calories as
fat. When you eat
less calories then
your body demands
your cells release
stored fat for
energy. Pretty
simple equation,
however it does not
appear that all fat
is the same.
The placement of fat
deposits on our
bodies varies
depending on each
person’s genetic
influences,
lifestyle choices
and nutritional
intake. Men tend to
store their body fat
around their bellies
and chest. Women
tend to store it
around there hips,
buttocks, thighs and
back of their arms.
A complete
discussion of
hormones and fat
storage would be
beyond the scope of
this article, but
let it suffice to
say that certain
hormonal process do
determine body fat
distribution.
There is one major
factor that many
people do not
realize when they
are attempting to
lose body fat and
this can be a
stumbling block in
anyone’s long term
success. Many
people approach fat
loss and fitness
with great
enthusiasm and
determination. With
this attitude, they
lose body fat and
feel great, but even
so, they just do not
seem to get rid of
ALL they fat they
want to. They lose
fat successfully for
a time, but
ultimately get stuck
just before all of
the fat is
completely gone.
This is commonly
known as a plateau
and this plateau
phenomenon causes
many people who were
previously
successful to lose
their enthusiasm and
return to their old
ways. When old
habits take over
again – and this
happens to the
majority of dieters
- the body fat comes
back with a
vengeance. This is
due to programming
of the fat cell.
Each time you try to
lose body fat again,
it seems to take
longer and require
more effort.
So what is the real
solution? It’s
simple – you must
understand how fat
cells work and how
to get past the
plateau phenomenon
and defeat this last
bit of body fat,
that we often call
stubborn fat.
I have worked with
many clients and I
would say most of
them have a good
amount of stubborn
body fat. This fat
is literally
“programmed” to be
very difficult to
lose. It seems to
remain on our bodies
no matter what we
do, hence the word
stubborn fat. Modern
diets and weight
loss programs almost
all seem to work in
the beginning, but
then they never
really address this
crucial part of fat
loss – the last bit
of stubborn fat.
Stubborn fat
develops when your
hormonal pathways
are broken down. Age
does play a role in
this: Fat deposits
increase and become
more resistant to
fat loss methods as
you get older. This
you have little
control over, but
some things that
lead to stubborn fat
development are
under your control.
Yo yo dieting is one
of them. Losing
weight on crash
diets and then
regaining it – often
known as the
“rebound effect” –
will only increase
stubborn fat in the
long run. A decrease
in exercise and
activity level also
compounds the
stubborn fat
problem. This is why
people who crash
diet on low calories
and refuse to
exercise and move
their bodies, often
have the worst
stubborn fat
problems of all.
Our ancestors really
never had to deal
with this problem
because they moved
and engaged in
physical labor as a
regular part of
daily life, whereas
technological
conveniences and the
modern lifestyle
have caused many of
us to become lazy
and inactive.
Stubborn fat is
metabolized
extremely slowly and
is resistant to the
hormonal process
that takes place
while the fat
burning process is
started up. To burn
fat, the adrenal
hormones better
known as adrenaline
and noradrenaline,
attach to the fat
cell receptors and
essentially “open
them up” so the fat
can be used in the
energy pathways.
There are two kinds
of receptors in your
fat cells: one is
alpha and the other
beta. The beta
receptors are much
more active and
respond to adrenal
hormones. To lose
body fat, the
adrenal hormones
switch on and the
body begins to use
fat as energy.
However, in the case
of people with
stubborn fat, this
does not occur, so
no body fat is lost.
According to my good
friend and colleague
Ori Hofmekler,
author of the
warrior diet,
"stubborn fat” has a
lower ratio of beta
receptors to alpha
receptors."
Therefore, your
body’s hormonal “fat
dissolver,”
adrenaline, will not
be able to enter the
fat cell and open
the door. Ori also
points out that “to
make these matters
worse, stubborn fat
has more estrogen
receptors which
cause even more
stubborn fat.”
If all this sounds
bad enough, what
makes it even worse
is that if you
indulge in the
typical modern diet
and sedentary
lifestyle, this
often results in
reduced insulin
sensitivity (read my
past article on
Insulin Sensitivity
for more
information). Added
on top of everything
else, your fat
tissue becomes so
incredibly resistant
to your attempts to
lose it, it seems
like you will be
stuck with it
forever.
Diets fail because
they only look at
the caloric
reduction side of
the equation. You
need to understand
the other variables
in the equation –
exercise and
lifestyle. You need
to understand the
deeper issues you
are really dealing
with. Getting rid of
stubborn fat is not
nearly as simple as
just slashing
calories and
dieting. Stubborn
fat is the result of
a complex interplay
of biological and
hormonal processes –
all of which are
affected by how you
eat, how you move
and the type of
lifestyle you lead.
Now that you
understand why you
have stubborn fat,
right down to the
hormone and receptor
level, the question
is “How do you alter
your nutrition,
exercise and
lifestyle to get rid
if this resistant
body fat?” The
answer will be found
in part two. Stay
tuned.
David
Grisaffi, C.H.E.K. II
Corrective Exercise
Kinesiologist II
Nutrition and Lifestyle
Coach II
Golf Biomechanic
david@flattenyourabs.net
Author 'Firm and Flatten
Your Abs'
http://www.flattenyourabs.net
#5 ranked fitness e book
on clickbank.com
For Online Personal
Training go to:
http://www.fitnessgenerator.com/fitdavid
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Your Abs
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more about abdominal
exercises, ab workouts, core
training, as well as dozens
of lifestyle tips and
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you lose fat and get into
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sure to visit:
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Featured Fitness
Article: | |
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10 Things You Must Do to Gain Mass!
By Anthony Ellis
Now there are
many other things that you can do to help
you build mass, BUT these 10 things are the
bare essentials. In other words, they are
absolutely necessary for a successful
program.
1. Weight Train
Weight training involves the use of
equipment that enables variable resistance.
This resistance can come in the form of
"free weights" like barbells and dumbbells,
machines that use cables or pulleys to help
you lift the weight and bodyweight exercises
like pull-ups or dips.
For anyone trying to gain muscle, several
things must be done. One is to train with
heavy weights. By heavy I mean a weight that
is challenging for YOU. The average guy in
the gym usually works with a weight he can
lift for 10-15+ reps. For mass gaining
purposes, this is too light. Using an
appropriate weight, you should only be able
to do 4-8 reps. That's it! Using heavy
weights and low reps puts your muscles and
nervous system under much more stress than
using lighter weights for many reps. This
added stress causes the involvement and
stimulation of more muscle fibers, which
will cause rapid muscle growth.
For maximum muscle gain, the focus of your
workouts should consist of free weight
exercises. Not machines or bodyweight
exercises. This is not to say that you shoud
not use machines or bodyweight exercises,
but they should not be the focus of your
training. To get an effective, muscle
blasting workout, you must stimulate the
most muscle fibers as possible, and machines
do not do this.
The main reason for this is a lack of
stabilizer and synergist muscle development.
Stabilizer and synergist muscles are
supporting muscles that assist the main
muscle in performing a complex lift. The
more stabilizers and synergists worked, the
more muscle fibers stimulated. Multi-jointed
free weight exercises like the bench press,
require many stabilizer and synergistic
muscle assistance to complete the lift. On
the other hand doing a bench press using a
machine will need almost no stabilizer
assistance. Click here for my favorite mass
building exercises..
If you are working out at home, make sure
you check out this site for some greate home
fitness equipment.
2. Eat More Calories
The most important thing that I cannot
emphasize is that you need to eat to gain
weight. You need to eat like you’ve never
eaten before. If you are not eating enough
calories, you will NEVER gain weight, no
matter what you do. In order to build new
muscle, you must eat more calories than your
body burns off, creating what is called a
caloric surplus. To gain mass, you should
strive to eat around 18-20 times your
bodyweight in calories. The extra calories
will be used by your body to repair muscle
tissue that is damaged during the heavy
workouts, and to build new muscle.
Now, when I say eat, I do not mean just
anything. All calories are not created
equal. In other words, some types of
calories are not equal to others for gaining
muscle. For example, if I said that you need
to eat 2,000 calories per day to gain
weight, and you eat 4 bags of potato chips
each day, do you think you would gain
muscle? Not likely. The majority of your
weight would be fat. Why? Because potato
chips, like most processed junk food,
contains empty, totally nutritionless
calories. These foods do not provide you
with the correct nutrient breakdown
essential for gaining muscle.
3. Eat More Protein
Without protein, your body will not be able
to build new muscle. Years ago, a higher
carbohydrate and lower fat diet was the
rage, recommended by professional
bodybuilders and trainers. They claimed that
this was the only way to eat for muscle
gain. Unfortunately, the only people gaining
muscle on that type of diet were a
genetically gifted few. The rest just got
fat.
Carbs serve mainly as energy for the body,
while protein provides the necessary amino
acids to build and repair muscle. For muscle
growth, carbohydrates are not as essential
as protein and fats. High quality protein,
which the body breaks down into amino acids,
should be the center point of all your
meals. There are many studies that show
intense exercise increases demand for amino
acids, which support muscle repair and
growth.To build muscle, you should try to
get at least 1g of protein per pound of
bodyweight.
Whether you believe it or not, the fact is:
High protein diets build more muscle when
incorporated with intense training. Low
protein diets do not. Period. Only protein
can build muscle. Carbohydrates and fat
cannot.
Here is one of the protein supplements that
I recommend.
4. Eat More Often
To gain weight, you will be eating a large
amount of calories. Unfortunately, your body
can only assimilate a certain number of
calories at each meal. For our purposes,
eating three meals per day is not
beneficial. If you had to eat 3,000 calories
per day, then you would end up eating 1,000
calories at each meal. The average person
can only use a portion of those calories.
The excess will be stored as fat or removed
from the body.
To enable your body to actually assimilate
and use the 3,000 calories you will ingest,
you have to reduce your meal size and
increase your meal frequency. Splitting your
calories into smaller, more frequent
portions will enable food absorption and
utilization of nutrients . I always eat six
meals each day, evenly spaced out at
three-hour intervals.
My goal is to provide my body with constant
nourishment throughout the day. So if it
typically takes about 2.5 hours to digest
most meals, want to be eating another meal
just as my last meal is leaving my stomach.
I do this because my body is constantly in
need of nutrients to repair itself. I do a
lot of damage during my workouts and
completely stress my system. My body is
trying to "adapt to the stress," but in
order to do this, it needs consistent fuel.
If I ate only three meals per day, then my
body would be without nutrients for about
six hours between each of those meals! This
is unacceptable for skinny guys. Without
food, your body will quickly begin to
breakdown muscle tissue for energy.
5. Eat More Fat
If you want to gain muscle mass, you must
eat enough dietary fat. Dietary fats play an
essential role in hormone production, which
in turn is responsible for growth and
strength increases. I have never gained
muscle on a low fat diet, though many people
still believe that eating fat makes you fat.
This is absolutely false. In fact, there is
a very popular muscle gain diet that been
around for years, called the "Anabolic Diet"
that requires you to eat only fat! Butter,
bacon, and heavy cream are all on the menu.
Though quite extreme, this diet does work.
Most people are overweight because of a diet
high in simple carbohydrates, not from
eating fats. If your diet is too low in fat,
your body will actually make a point to
store any fat it gets, because it doesn't
know when it will get more. A low-fat diet
will also lower testosterone levels,
something we do not want when trying to gain
weight. Studies have shown that dietary fat
has a direct relationship with testosterone
production. An increase in dietary fat
intake seems to bring on an increase in
testosterone levels. The inverse is also
true. A decrease in dietary fat intake is
usually accompanied by a decrease in free
testosterone levels.
However, you don't want to increase your
intake of saturated fats. Saturated fats are
what cause disease and coronary problems.
Though you will always have some saturated
fats in your diet, your main focus should be
to increase your intake of Essential Fatty
Acids (EFAs).
EFAs are unsaturated fats that are necessary
for thousands of biological functions
throughout the body. Because they cannot be
manufactured by the body, the must be
provided by your diet. These fatty acids not
only help increase testosterone production,
but they also aid in the prevention of
muscle breakdown, help to increase your HDL
level (good cholesterol) and assist in
hormone production. To get your recommended
amount of EFA's, I recommend supplementing
your diet with either Udo's Perfect Oil
Blend (which combines omega- and omega-6),
or Cold-Pressed Flaxseed oil (which is
mostly omega-3).
6. Drink More Water
To make sure that your muscles stay
hydrated, you must drink plenty of water.
Dehydration can happen easily if you train
hard. A dehydrated muscle, takes longer to
repair itself than one sufficiently
hydrated.
Drinking a sufficient amount of water not
only increases your vascularity (more
visible veins), but it will also help to
quickly remove toxins from the body. Protein
generates metabolic waste products that must
be dissolved in water. Without enough water,
the kidneys cannot efficiently remove these
wastes.
7. Take a Multi-Vitamin
There are many supplements and specific
muscle gain enhancing products that I
recommend using in my book, but I have to
remember that this is only the 10 most
important elements of a successful mass
program. So, I have to keep this brief and
to the point. All of the other products will
help, but they are not essential. So, I will
only touch on two vitamins supplements.Multi-Vitamins
and Antioxidants.
If you want to gain muscle, you must make
sure that you are not deficient in any
vitamin, mineral or trace element that your
body needs. I know many people are going to
disagree with me, but I believe that in this
day, we absolutely need to supplement our
diet with vitamins and minerals. I know that
those who are against using vitamins are
going to say that if we "just eat a balanced
diet. . . ", You know the rest.
Well first, eating a balanced diet is easier
said than done. America is the most
overweight country in the world. Most people
don't even know what a "balanced" diet is.
Balanced with what? Experts will continue to
spout, "eat a balanced diet," while
Americans feast on nutritionless fast food
and sugar.
Second, not only do our bodies have to deal
with the ever-increasing external stresses
of everyday life, they also have to combat
nutrient-depleting exercise. Food today is,
for the most part, nutritionless - almost
totally void of the body strengthening
vitamins and minerals it contained one
hundred years earlier. Instead, we now
ingest over-processed, fiberless meals, and
under-ripened vegetables grown in barren,
over-farmed soil, laden with pesticides.
How healthy can that be? If you want to
ignore the facts and continue on about
"balanced diets," fine. It's your decision.
But I, for one, eat a balanced diet, and I
still take a multi-vitamin supplements.
Many mult-vitamin manufacturers try to put
"everything" in their product, but it's not
necessary. At minimum, your multi-vitamin
should contain the USRDA (recommended daily
allowance) of vitamins A, B-complex, C, D,
E, K and the minerals calcium, magnesium,
zinc, iodine, selenium, and possibly iron
(for women). Men should find a multi-vitamin
without iron. You typically get more than
enough iron from your food. Extra iron is
needed only for menstruating women.
It should also contain other essential
nutrients like biotin, chromium, copper,
manganese, molybdenum and pantothenic acid.
There are some vitamins and minerals that
are best taken separately. Vitamin E,
vitamin C, folic acid and calcium are best
taken at higher dosages. Many proponents of
multi-vitamins cite that taking that many
vitamins and vitamins together causes
negative interactions because they compete
with each other for absorption. For example:
magnesium, zinc, and calcium compete for
absorption; copper and zinc also compete for
absorption.
But think about this for a minute. This is
no different than eating different foods at
the same time, as most people do. The
vitamins and minerals in the foods compete
also. Competition is expected and the body
is designed to handle that. Here is a good
multi-vitamin that I use.
8. Take Antioxidants
An antioxidant like Vitamins A, C, E,
Glutathione, Glutamine, and Selenium are
essential in preventing free radical damage,
which is accelerated after the heavy trauma
of weight training. Antioxidants protect
other substances by being oxidized
themselves. Here's a good antioxidant blend
that I also use.
9. Rest More Often
Rest is the most overlooked "skinny-guy
secret". If you don't rest, you won't grow.
Simple as that. Your body does not build
muscle in the gym, it builds muscle while
resting!
The key to successfully gaining weight is
eating enough calories, training hard and
then resting. No diet adjustments will make
up for lack of rest. If you train hard in
the gym, then you should be resting your
muscles as much as possible. If you do not
give them time to rest and repair, you will
not grow. Period.
10. Be Consistent
O.K., so you want the secret to gaining
muscle mass fast? Well, here it is:
CONSISTENCY.
You can have the best diet, the best
training schedule, join the best gym that
has the best equipment, but without
consistency it's all worthless.
Over the past 3 years, I've talked to
hundreds of people who have successfully
transformed their physique. Though most of
them trained in totally different ways,
there was one common denominator that
appeared throughout each success story:
Day in and day out, they followed their
pre-determined plan, consistently, without
fail.
You must find the determination and drive
within yourself to consistently put one foot
in front of the other and see this through.
If not now, then when?
"You never know what you can do, until you
try to do more than you can." - Tony Blauer
--------------------------------------------------------------------------------
Think that this is too complicated or
inconvenient?
Sometimes guys will complain to me about the
perceived inconvenience of following a
specific plan. I can see it’s easy to make
excuses, after all, I used to do the same
thing.
Don't get caught up in this. The truth is,
the hardest part any training routine is
getting started. You've got to break your
old habits and make new paths for yourself.
Remember that saying, “Do what you've always
done, and get what you've always gotten”.
Read it again.
Before I really learned the right way to
gain muscle, I trained sporadically. I
worked out when I felt like it. One week I
might have trained five days, while another
week I would train once or twice. As far as
my routine was concerned, I did whatever
seemed interesting at the time. Never
keeping track of my sessions or planning my
routines. I had been a member of a popular
health club for 8 years, yet I had managed
to gain not one pound of muscle. I tried all
the popular "weight gaining" products at the
time. Very expensive stuff like Cybergenics,
weight gainer powders, Boron, amino acid
tablets, etc. The list goes on.
Needless to say, none of it worked. I began
to give in to the fact that I just could not
gain weight. "It's because I have a fast
metabolism", I was told. I had been thin my
entire life, and I would have done just
about anything to gain weight. For years I
did not know what it felt like to weight
more than 138 pounds. I was even underweight
as a child.
After I was born, I had to remain at the
hospital for an extra seven days because of
my weight. Understand, this was not just
some overnight problem for me my lack of
size had plagued me my entire life. In my
teen years, I took up the martial arts in
hopes of learning to defend myself against
the much larger kids at school. Too ashamed
of my appearance, I was rarely seen without
my shirt in the summer time. To thin, I was
not allowed to play sports in high school or
college.
When I speak, I speak from first hand
experience. I am not some guy who is
naturally athletic, or genetically gifted. I
had always been thin, and I would still be
thin if I had listened to everyone around me
telling me why I couldn't gain weight.
You can do it too; I'm not that special.
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HOW TO SET CHALLENGING AND REALISTIC GOALS
We’re entering that time of year again when we
throw caution to the wind, dive right into the
Holiday over eating season figuring the New Year
is right around the corner and we will start all
over again. Possibly some of us have even began
writing out our New Year resolutions.
I’m sure you have heard the saying, “the
definition of insanity is doing the same thing
over and over again and expecting different
results.” Or how about, “if you fail to plan,
you plan to fail.”
We all hate hearing those sayings and especially
when it comes to setting our fitness goals. Do
you know why? Because it’s true! It’s reality
staring us right in the face.
Take a look at the positive effects of goal
setting.
·
Setting goals serves to focus your attention and
motivate you
·
It allows you to set a time frame and map out a
plan of action
·
It ensures that you are clear about where you
are going, and those around you are clear about
where you are going
·
It’s a measure of achievement
·
A goal should be written so that you can see it
and visualize it (read it every morning and
every night)
·
You must be able to state it clearly (use your
goals as a affirmation or a mantra)
·
The more specific you are, the stronger your
resolve will be to accomplish that goal
·
Goals must be written, specific, realistic and
have a timeline
When setting your goals, operate on the
S.M.A.R.T. principle.
S Specific-Be
very specific about what your goals are.
Example of vague goal – I want to get into
shape
Example of specific goal – I am going to
decrease my body fat from 30% to 22%.
It is also important to establish a plan as
to how you are going to reach your goal.
M Measurable-You
must set up a way so that your goals are
measurable. If you take a picture at the
beginning of your program, measure body fat,
take measurements, weigh, etc., you can repeat
each of these things at intervals to measure
your progress.
A Attainable-Make
your goals challenging but be sure that they are
attainable. If you have 50 pounds to lose, you
have never exercised a day in your life and you
are not willing to make any changes in those
areas, it may not be an attainable goal to
compete in the triathlon that is coming up in 3
months. By setting realistic and attainable
goals, you are more likely to be successful.
R Reward-We’re
all looking for the big pay off. “What’s in it
for me?” Establish a reward system so that when
you accomplish a goal, no matter how small it
is, you receive a reward. This reinforces and
good habit.
T Time Oriented-This
is an absolute must. Set short term and long
term goals. This is especially important if the
fitness goals that you have established will
take a long time to achieve. Those small steps
along the way are just as important.
If we say “I’m going to get in shape
this year,” it’s likely that we will be
wondering what happened to our fitness program
by April and be completely stressed out and give
up by summer. By the time Fall rolls around, we
are upset that we have failed once again and
then resolve to the same goals again the
following year. Remember the definition of
insanity?
You don’t have to wait until the New Year, new
season, or even new week. Start today and ….
set your goals the SMART way!
Phyllis Ward is the author of God’s Temple-40
Steps to Total Transformation and Christian
Fitness Success Coach. For more information
about Phyllis or her services please visit
www.godstemple40.com or email her at
phyllis@godstemple40.com |
About the Author:
Phyllis
Ward, the Minister of Fitness, , has been involved in the fitness business since
1981. In 1999 she began working with the
military in Europe. Upon her return to the
states in
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