Sarah's Introduction

I'm a Certified Personal Trainer, so a comment like " I think it would be a positive move to jump in and start exercising" makes me jump in my seat.

I have one word, to answer that comment, YES.

Many of you will probably tell me you don't have time, right? But do you have time to fall back on a couch and watch TV? Do you have time to take a snooze with the newspaper over your face?  Do you not have 20-40 minutes 3-5 days a week to put into keeping your body running? In fact, that training time will boost your energy and keep your body energized for longer than the TV-pause or newspaper snooze even will!

It's funny, but most people spend more time and effort on upkeep of a piece of mechanics (car) or electronics (PC) which are both replaceable; than they do their own one-in-a-lifetime body! I have to think of a quote from my own grandfather (born in 1888, so it's not something new): "You must take care of yourself while you have yourself". In other words, once "yourself" is sick beyond repair, or dead, there's not a lot you can do to fix it! But you can to a large extent stop or delay that from happening prematurely.

Isn't it worth it to take a few minutes per day to make sure you don't break down? Especially when you're sitting bent over a computer all day, your body needs to move, to get away from there and do something! Cardio training is one possibility, if you walk or bicycle outside, you will get fresh air and time to think as well, great ideas and solutions have come that way! Don't neglect the weight training aspect. It is crucial, as it really sets your hormones in swing and make sure very part of your body gets what it needs. It helps your joints stay mobile, goes a good way towards preventing osteoporosis (even reverses it to some extent), builds fat burning muscle, and the "high" you get from your body's natural happy-hormones is enough to carry you all day.

If you want some tips or ideas to get started, you can pick up almost any one of the e-books we recommend, starting with our own Total Body Makeover, Jon Benson and Janice Hauser's Every Other Day Diet, Scott Toussignant's two The Fit Bastard and The Fit Chick with 365 days' worth of workouts all planned out for you, the tough but good Optimum Anabolics from Jeff Anderson, or Tom Venuto's Burn the Fat Feed the Muscle … even my Fitness For You, or any other book that looks good to you.

Never mind the traditional start-date of January 1^st. What does your body care about a date? Or even a day of the week … why always Monday? What's wrong with Wednesday? The main thing is to get started. Start taking care of you. Eat right, sleep enough, train right and with proper form. And incidentally, while you do that … think of saving up a little cash so you can go out and get some new clothes, because your old ones won't fit anymore. And when you do, be adventurous. Try on stuff you never would buy. Seriously, it might look a lot better on your new body than the old one, and you could well end up buying it!

Be "selfish" and "narcissistic". You'll only be taking care of yourself so that you can be around for your family longer. And that's not selfish, is it?

Sarah, CPT
www.atozfitness.com/sarahsblog
www.trainwithsarah.com
 

Weekly Featured Fitness Article

What Are Systemic Proteolytic Enzymes and How Can You
Benefit from Them?
By Steven Hefferon, CMT, PTA, CPRS

Proteolytic enzymes, also referred to as "proteases," are
enzymes that break down proteins into their smallest elements.
If this breakdown of proteins happens in your gut, we call the
enzymes "digestive," because they help us digest our food.
Systemic proteolytic enzymes, however, have a completely
different purpose, so please don't confuse the two.

When taken on an empty stomach, proteolytic enzymes will pass
through the stomach or intestine lining and enter the
circulatory system. This is why they are called "systemic" -
once they enter the circulatory system, they circulate
throughout the body.

Why are systemic proteolytic enzymes important?

The most important thing that systemic proteolytic enzymes do
is to break down excess fibrin in your circulatory system and
in other connective tissue, such as your muscles. These enzymes
bring nutrients and oxygen-rich blood that remove the metabolic
waste produced by inflammation and excess fibrin.

For example, If you have an injury or are recovering from a
painful condition of any kind and your blood flow is restricted,
you will have a longer recovery process. In addition, the
exchange of nutrients and oxygen in your body will be limited,
and there will be not only a longer recovery but an increase in
pain and inflammation.

One more important thing to understand: Whenever you're recovering
from a muscle irritation, injury, or surgery, the body uses fibrin
to help heal itself. This is normal and healthy. The only problem
is that with poor blood flow and a lack of enzyme activity, that
fibrin will start to accumulate. If the area in question is slow
to heal, an excess of fibrin will appear as clumps of scar tissue
in the muscle or at the surgical site. Once this happens, you
acute condition becomes chronic.

Now that you know that excess fibrin throughout your circulatory
system will severely limit the amount of blood flow to areas that
need it the most, you may be wondering how the body tries to
compensate for this restriction. The answer is simple: by forcing
the heart to work harder and increasing your blood pressure.

How do you know if you have too much fibrin?

As I have noted, the body will do what it needs to do to keep us
alive - sometimes at great cost to your overall health. Some
possible indicators of excess fibrin in your system include:
chronic fatigue, slow healing, inflammation and pain, and
elevated blood pressure. There is also a medical test to measure
something called "blood monomers."

The dangers of too much fibrin...

The medical community has long known that excess fibrin presents
a cardiac and stroke risk. Finally, they have acknowledged a
link between excess fibrin and chronic systemic inflammation,
the true root cause of virtually every disease and painful
condition know to man.

Which conditions do proteolytic enzymes help and how?

The list below is only a sample of the types of conditions that
can be addressed with systemic proteolytic enzymes. If you are
still wondering how one little substance can support all of
these conditions, remember that they all have one thing in common
- excess fibrin, which causes a reduction in blood flow.

Arthritis
Atherosclerosis
Back Pain
Chronic Fatigue
Chronic Pain
Fibrocystic Breast
Fibromyalgia
High Blood Pressure

Herniated Disc
Hyper-coagulation
Sciatica
Spinal Stenosis
Strains and Sprains
Post-operative Scar Tissue
Traumatic Inflammation
Uterine Fibroids

Which would you rather take - a pain killer or a healing enzyme?

Truth is, very few pain killers help heal the body, and in most
cases the side effects are rather unpleasant. On the other hand,
systemic proteolytic enzymes support the body's ability to heal
itself, and they reduce the signs and symptoms of a chronic
condition.

Can proteolytic enzymes be used with other pain meds?

I knew you were going to ask. Yes, enzymes can used if you are
taking low-dose non-steroidal anti-inflammatory drugs (NSAIDs),
as long as they are taken 60 minutes apart.

How about clinical research?

Where is the proof? There are untold numbers of clinical studies
that have been done on proteolytic enzymes, and we have 76 of the
most relevant studies listed on our site. Let's not forget that
these enzymes have been in use in Europe for more than 50 years.
And in Japan, some proteolytic enzymes are classified as
prescription drugs.

Where do proteolytic enzymes come form?

Some are animal-bases, some are plant-based - such as Bromelain
and Papain - and some are fungus-based, such as Serrazimes®.

Which types are best and why?

I recommend plant- and fungus-based enzymes because they tolerate
the gastric environment better, so more of the enzymes make their
way into the circulatory system.

How long does it take to start to work?

Enzymes go to work immediately. The big difference between enzymes
and vitamins is the way they are measured. Enzymes are not measured
by weight; they are measured in Units of Fibrolytic Activity, which
means how much fibrin they break down in a set amount of time.

The questions you really want answered are: "How long will it take to
get pain relief and reduce my inflammation?" and "How fast will my
healing happen?" Truth is, there is no simple answer because the
healing process and outcome will be different for everyone.

There are a number of factors that bear on how fast the enzymes will
work for you, including dosage, quality of sleep, diet, and physical
activity. Even the very treatments you are undergoing to try to get
better could be holding you back.

Are proteolytic enzymes safe for continued use?

Yes, proteolytic enzymes should be considered safe for continued use.
There are three suggested usage protocols: one is a rotation of 12
weeks on and 4 weeks off; two is to take them continuously; and three
is to take them on as-needed basis.

Who should not take proteolytic enzymes?

1. Individuals taking prescription blood thinners (Coumadin, Heparin,
   Plavix)
2. Anyone who will be having surgery in less than two weeks
3. Individuals with known ulcers of the stomach
4. Individuals with Gastroesophageal Reflux Disease.(GERD)
5. Pregnant or lactating women
6. Individuals currently taking antibiotics
7. Individuals with an allergic reaction to pineapples or papayas

Are there any side effects?

Proteolytic enzymes have an excellent safety record, with no significant
side effects reported. With any supplement, however, there is always the
risk of developing an allergy to one or more ingredients. If this
happens, you should discontinue use.

Choosing to try systemic proteolytic enzymes.

Remember, the enzymes are supporting the healing process, so recovery from any condition is going to take time. You don't just take the
enzymes and expect to get better immediately. By using these enzymes as part of a well-planned recovery process, you're making a commitment to doing what it takes to make improvements in your life.

Everything I've told you so far I learned from people who are far more
knowledgeable than I am about the role enzymes play in helping us
achieve optimal health.

So, when I say that I had a hand in creating Lifezyme - albeit a small
hand - I nevertheless did my part, which was to find the world's best
enzyme formulators. Once I had done that, I told them to make me the
best product in the world - and that's exactly what they did.

Without question, the Lifezyme Plus formula has the highest fibrolytic
activity of any product in the world per dose. Our formulators blended
11 ingredients that would have a cascading effect, which means that
they help support the work of the enzymes and deliver even more
beneficial results.

I'm not a big fan of taking a lot of supplements. I drink my
multivitamin and pop my enzymes - that's it. I know that trying to
figure out which supplements to take can be overwhelming and that
taking supplements can get expensive. Still, I look at supplements as a
long-term investment toward achieving optimal health.

So, if working toward optimal health is your goal and you think that
your life and your body would benefit form having less fibrin and better
blood flow, then you should seriously consider enzymes.

If you do decide to try enzymes, do me one favor: Never - ever - buy an
enzyme that lists the dose in milligrams (mg) or has "Proprietary Enzyme Blend" on the label.

Enzymes are not measured in mg and should not be sold in mg.
"Proprietary Enzyme Blend" is a shady way of not telling you the
consumer how much enzyme is in the product, so don't support a company that cannot be honest with you. Demand full disclosure on the label.

Reduce Inflammation and Pain Fast... And Without Harmful and Addictive Drugs!

You don't have to rely on dangerous medications... there is a safer
alternative and it's called Lifezyme Plus and it's THE world's strongest,
all-natural pain and inflammation reducing formula. And unlike
medications which mask the pain, this powerful formula reduces inflammation in part by replacing enzymes that the body loses as we age.

Click here to learn more about how Lifezyme Plus can help you get your
life back! 

***These statements have not been evaluated by the Food and Drug
Administration. This product is not intended to diagnose, treat, cure, or
prevent any disease.***

 Unconventional Iron with Nick Nilsson

The Hardest, Most BRUTAL Workout I've Ever Done In My LifeBy Nick Nilsson

All serious trainers have had a workout that instantly pops into their head when somebody mentions a tough workout. I know I've had MANY that have left me lying on the floor.
This ones stands out as the king!

 

The 40 Rep Squat - A Single Set That Was Worse Than a WHOLE Workout

When I look back on this single set of squats, I still can't believe I managed to get as many reps as I did. Let me set it up for you...

I got to the gym in the early evening - it was leg day so it was time to do some squats. I had been experimenting with some high rep squatting for the past few weeks and had done sets of 15 to 20 reps with some decent weight.

But nothing would compare to what I was about to put myself through.

I started with 225 lbs on the bar and pretty much just BLEW through a set of 50 reps with it, not even getting to failure. It felt like a feather on my back...like nothing more than a warm-up. It was crazy, especially since I weighed about 195 at the time.

I can still remember thinking to myself..."hmm, I wonder how many reps I could get with 315 lbs on the bar?"

So I put another plate on either side and took a LONG rest (about 7 or 8 minutes). I wanted to be sure I was completely ready to push myself to the limit - everything felt in the groove.

But before I even came close to starting my set, I walked over to the weight room monitor (it was a university gym) and said to them "I'm about to do a set of VERY high rep squats with heavy weight. If you hear a lot of screaming, don't spot me. If you see me rack the weight and fall on the floor and not move for awhile, don't call an ambulance until you come talk to me."

Of course, at the time, I think they thought I was kidding...

Then my rest period was over. I walked over to the bar. It was one of those squat stands that had solid rails and angled bars with pegs to rack the weight on rather than a regular power rack setup.

I got myself set under the bar then stood up with it. It felt like nothing. I took a couple of steps back, set my feet, then began to squat.

The first 10 reps felt like I hardly had any weight on the bar and I didn't even have to pause between reps. It was great! The next 5 reps started getting a little more challenging. After 15 reps, I started taking brief pauses at the top of the reps. I was feeling pretty good!

At 20 reps, I thought "man, I think I can get 25 reps with this". It was starting to get tough but I kept going. I wanted that 25. I was starting to breathe really heavy now.

Then I made it to 25. And I thought to myself "I need to get 30." So I kept going, each rep tougher than the last. At this point, I was REALLY suffering. My legs were shaking. My arms were numb. The bar felt like it weighed a TON.

30.

Then something SNAPPED in my head (and luckily not my back!). Everything else faded into the background and, with laser beam focus, one thing was in my head...40. I'm getting 40 reps. No matter how painful it was or what it took, I was going to get 40 REPS.

So I kept going, grinding out one grueling, brutal rep at a time.

To this day, all I remember of those last 5 reps are the numbers. 36, 37, 38, 39, 40. Then I remember getting the last rep and slamming the bar into the racks then falling to the ground.

The weight room monitor came running over and asked if I was okay. It was all I could do to nod my head and say "uh huh." It took me almost 5 minutes to even be able to get to a sitting position.

After 10 minutes, I was able to stand up and walk around.

Then I got back under the bar and did it again.

JUST KIDDING!

I actually packed up and dragged myself out of the gym. And through some twist of cruel irony, the gym was in the basement of the building. I had to haul myself up two flights of stairs just to get out.

And that one single set was actually the most brutal workout I've ever done!

About the author:

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 e-Books including ";Metabolic Surge - Rapid Fat Loss," "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

David Grisaffi C.H.E.K., CFT, PN

Functional Progression for Maximum Performance
By David Grisaffi 

Functional integration is the process of mastering an exercise so you are at a state of balanced mobility, active stability and integrated strength, and necessary expressions of power. This is “Law of Functional Progression.” I learned this though my internships, private conversations and reading many articles on body mechanics and function. For example: If you choose an exercise that does not fit your current level of ability you increase the chance of in injury dramatically. In other words by following the “Law Of Functional Progression” you set yourself up for success.

One of the main focuses of my best selling “Firm and Flatten Your Abs” eBook relates to  proper exercise progression. Many people can put exercises in routine; very few can put them together in a sequenced and precision manner to improve motility, add stability, increase strength and develop power.

There are few areas we must touch on to examine the “Law of Functional Progression.” As stated above if you tend to break this law you will break yourself!

First and foremost is Mobility – any time you alter the length tension relationship

crossing any joint in the body you create the scenario for possible shear,  torque and or compression. Every Joint, in order for optimal function to occur, must maintain its instantaneous axis of rotation. Ok big words…in other words it must spin like a top in the joint or the joint and structures around it will wear down. Altered length tension relationship of muscle crossing these joints create altered instantaneous axis of rotation of the joint itself. Stretching must be performed first in the workout to establish normal joint mechanics; this creates an improved foundation in which correct function may be retained in the neuromuscular system. In the E book package you get an entire stretching and flexibility report. It goes over this entire subject in depth.

Second in the hierarchy is stability. Once an imbalanced system or weakness has been determined to exist in the active stabilizing system crossing any joint in the body, stabilization should be your primary objective. If a stabilization weakness is not present the emphasis of progression is to move on to functional strength. You should continue to focus on maintaining optimal levels of stability. It is important to understand stability and strength components may exist at the same time in an exercise program. Determining this highly exacting and precise means of exercise progression is the proper ratio and placement of stability and strength exercises.

Once you have progressed to a necessary level of stability and achieved the objectives within that parameter and have gained optimal levels of strength. These strength training exercises must be laid out in a precise manner. The strength exercises must challenge and prepare you in similar patterns of movement to be the most successful. Movements such as pushing, pulling, bending, squatting, twisting and lunging are the main movements. These are important in any environment whether it is work, sport or play.

The last part in the Law of functional progression is the development of power. Power training is often overlooked and deemed not necessary. In many beliefs systems power is thought for only athletic contingency. Many rehabilitation disciplines are under the wrong belief that power training presents to much risk for the average person. This is just not true. The power component of exercise progression is absolutely essential providing that the mobility, stability and strength objectives in the routine have been implemented successfully.

Look at your current routine if you have one and ask your self what of the above 4 areas of “The Law of Progression” you are aware of. I address these factors in my e book Firm and Flatten Your Abs and provide simple tests to obtain muscle function of the core region. I talk about abdominal coordination, abdominal strength both upper and lower. This is used as guide to your exercise program.

Coach David Grisaffi,
Tacoma Washington
 

David Grisaffi is the Author of the bestselling e-book Firm and Flatten your Abs.

David Grisaffi since 1994, has been an exercise specialist, strength coach and personal trainer, he has worked with all types of people from professional boxers to housewives who want to get rid of cellulite.

David is certified by the International Sports Sciences Association and also by the prestigious Chek Institute as a Corrective High Performance Exercise Kinesiologist, Health and Lifestyle Coach and Golf Biomechanics Pro. He is also one of only 37 trainers in the United States to hold all of these credentials.

Click-Here to learn The Secrets today by
Ab Guru David Grisaffi

GHF Weekly Recipe

Sweet and Sour Chicken

Makes:
4 servings

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 tablespoon garlic, crushed
• 1 can (20 ounces) pineapple chunks in juice
• 1 green pepper, cut into chunks
• 1 yellow onion, cut into chunks
• 1 carrot, sliced
• 1/4 cup chicken broth
• 1/4 cup white wine vinegar
• 2 tablespoons soy sauce (reduced-sodium)
• 2 tablespoons brown sugar
• 2 tablespoons cornstarch
• 1/2 teaspoon ground ginger

Directions:

• Combine all of the sauce ingredients in a bowl. Set aside.
• Rinse and cut all visible fat off of chicken. Cut chicken into 1-inch cubes, and set aside.
• Coat a skillet with nonstick cooking spray (nonfat), and preheat over medium-high heat. Add the garlic and chicken, and stir for 5-7 minutes.
• Drain the juice from the pineapple, reserving both the juice and the fruit. Add the juice to the chicken mixture, and bring to a boil. Reduce the heat to low, cover, and simmer for 7-10 minutes.
• Add the pineapple chunks, green pepper, onion, and carrots to chicken mixture. Cover and simmer for 3 more minutes.
• Stir sauce well and add to skillet. Stir until sauce is thickened and bubbly. Serve hot with rice.

Nutritional Information:

• Serving size: 1 1/4 cup
• Calories: 250
• Fat: 4 g
• Cholesterol: 70 mg
• Protein: 30 g
• Carbs: 24 g
• Fiber: 3 g
• Sodium: 340 mg

Shane Ellison M.Sc. - The Science of Health

The Big Fat Scam for the Obese and Diabetic
By Shane “The People’s Chemist” Ellison
http://www.thepeopleschemist.com © 2007

Traditionally, a low-fat, high carbohydrate diet is recommended for the obese and type II diabetics. This low-fat approach is based on simple math. Fat has about twice as many calories per gram as carbohydrates and protein. Regardless of the lower calorie content, applying the theory has proven disastrous. It has secured America a seat in the worldwide Fat Ass Hall of Fame while giving birth to a diabetes epidemic.  No surprise, math isn’t the best measure of a foods effect on the body. Biochemistry is – go figure.

In contrast to carbohydrates, eating fat (not trans fat, but naturally occurring fat) has proven to be the most important method for ensuring fat loss and warding off diabetes. This is courtesy of fats inability to spike the fat storing hormone insulin.  Thus, despite eating fat in the form of grass fed beef, seeds, nuts, avocados, coconut oil or fish, you won’t suffer from unsightly belly fat. This phenomenon has been proven many times.

The American Journal of Clinical Nutrition recently showed that eating twice as much fat led to greater weight loss.  Researchers compared two eating plans that were similar in caloric intake but vastly different in fat consumption. Obese individuals who consumed 61% fat energy for eight weeks lost 18 pounds; those consuming a mere 30% fat lost 14 pounds (they replaced the fat intake with 46% carbs). (1) Far more staggering than the differences in weight loss are the differences in biochemistry among the two groups.

Low fat, high carbohydrate eaters have the perfect biological environment for obesity and type II diabetes. Their blood levels of glucose, insulin and triglycerides skyrocket.(2) The Nurses' Study by Harvard found that women who adhere to the Big Fat Scam and eat mostly carbohydrates increase their risk of diabetes 2.5 times! Men are not immune to the deadly carbohydrate effect.  

Diabetics usually die early from heart disease, twice as often as those without diabetes.  It is so damaging that it can erase 11-20 years from a persons lifespan. Currently, an estimated one in four American’s suffer from it.  One in three born in the year 2000 will succumb to the Big Fat Scam and therefore suffer from diabetes according to The Journal of the American Medical Association. (3)

The best way to avoid being an honorary member of the Fat Ass Hall of Fame and the diabetes epidemic is to avoid the Big Fat Scam. Start eating more fat (avoid trans fats, of course, and give preference to fats with omega-3’s). Judge your food based on its effect on insulin (via glycemic load), count calories second if you have to. Stop futzing around with fad diets and self-proclaimed weight loss gurus who push wanton pill and supplement use as well as whole grains, fruit juice, sugary yogurt, candy bars disguised as health bars and most anything else served out of a box, package or window.

References:

1. Barclay, Laurie. Low-Carb/High-Fat or High-Carb/Low-Fat Diet Improves Weight Loss, Mood. American Journal of Clinical Nutrition. 2007;86:580-587

2. YD Chen, AM Coulston, MY Zhou, CB Hollenbeck and GM Reaven. Why do low-fat high-carbohydrate diets accentuate postprandial lipemia in patients with NIDDM? Diabetes Care, Vol 18, Issue 1 10-16.

Liu S, Willett WC, Stampfer MJ, Hu FB, Franz M, Sampson L, Hennekens CH, Manson JE. A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women. American Journal of Clinical Nutrition. 2000 Jun;71(6):1455-61.

Gardner CD, Kiazand A, Alhassan S, Kim S, Stafford RS, Balise RR, Kraemer HC, King AC. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. Journal of the American Medical Association. 2007; 9 (297): 969-77

Frederick F. Samaha, M.D., Nayyar Iqbal, M.D., Prakash Seshadri, M.D., Kathryn L. Chicano, C.R.N.P., Denise A. Daily, R.D., Joyce McGrory, C.R.N.P., Terrence Williams, B.S., Monica Williams, B.S., Edward J. Gracely, Ph.D., and Linda Stern, M.D. A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity. New England Journal of Medicine. Volume 348:2074-2081. May 22, 2003. Number 21

About the author:
Shane Ellison holds a master's degree in organic chemistry and has firsthand experience in drug design. After abandoning his career as a medical chemist, he dedicated himself to stopping prescription-drug hype. He is an internationally recognized authority on therapeutic nutrition and author of Health Myths Exposed and The Hidden Truth about Cholesterol-Lowering Drugs.
 

Phyllis Ward - -Expect Success PT

It’s the Small Changes that Make a Difference

Those were the final words of Lcpl Greg Pihs during an interview about his success in the transformation of his body.

In October of 2006 Greg came to Iraq weighing 220 pounds which is a lot of weight to carry on the average 5’7” body.   I could tell by his laugh and the look on his face that he was embarrassed to tell me that was his weight. 

Greg had decided that the way he looked was not acceptable.  He was determined to make big changes in his life.  His eating and exercise habits were in direct conflict of his goals.  He had to make changes now if he was going to accomplish his dream; to compete as a body builder.  He says that the body builder he most closely relates to is Jay Cutler.

At that time he didn’t know what his body fat percentage was, nor did he want to know.  It wasn’t until December of 2006 and a drop of 28 pounds that he decided to come to the Camp Fallujah Body Shop and face the music.  Greg’s first body fat assessment was in December of 2006.  The result was 17.6 % with his weight at 192 pounds.   

Greg admits that he didn’t drop his initial weight the way he should have.  When he did eat, he was depriving himself of enough calories and not eating on a regular basis.  Yes, he did lose weight but he admits that a lot of it was also lean body mass and said that he was very low in energy. 

Greg began reading everything he could get his hands on about nutrition and body building.  He began to talk to other people that were getting results with their workouts.  These days people are asking him how to get abs like his!

I began asking Lcpl Pihs about what he eats, how he works out and all the “secret tricks” he was using to make the transformation that he has made.  I know that’s what you are waiting to hear too. 

Before I tell you I want you to know that Greg goes out on missions daily.  He goes “outside the wire” as we say in Iraq, each day and must also maintain his truck.  Greg says that he no longer spends endless hours of watching movies or anything else that will waste his time. 

You might think that he does hours and hours of cardio to lose all that weight.  Not so!  His main focus is on weight training. His cardio workouts are 2 times per week for about 45-60 minutes. 

You see, Greg has learned that the real trick to changing your body composition is weight training.  Cardio is great for weight loss but, you will not change the shape of your body with cardio alone.  You will have a smaller version of the body you already had.  Of course the amount of cardio each of us must do varies.  There is no one size fits all prescription for transforming your body. 

Even though Greg goes out on missions each day he has learned the importance of eating right and he takes 2 tuna packs and vegetable juice with him.  He makes sure he has a good balance of protein, fat and carbohydrates each meal and he eats every 4 hours.  This guy is serious about getting results and he maintains the “whatever it takes” attitude. 

Okay…you probably already knew you had to eat good food every few hours right?  That’s exactly my point.  There’s nothing new, no special combinations of secret foods.  You eat right for the majority of the time. Can you ever splurge?  You bet but, it must be the exception not the rule. 

Greg’s workout is 6 days on 1 day off.  There’s really no special formula there either other than he doesn’t skip his workouts and when he trains, he trains hard.  There’s not time for small talk when it comes to Greg’s time in the gym.

At the end of our interview I asked Greg what three things he owes his success to.

1. His “battle buddies” Matt, Joe and Ben were there for encouragement and accountability.  The four of them became a body building support group for each other.
2. Setting goals before he ever started his program and reminding himself of his goals at each workout. 
3. Change in diet.  Eating healthy and every few hours.

He summed it all up by saying, “you know, it’s really the tiny changes that made the difference.

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 2000, she took a leap of faith and opened Expect Success, a mobile personal training business and has since evolved into Christian Fitness Coaching.

Phyllis now lives in Missouri with her husband and has begun working with the military again. Phyllis is also the author of God's Temple-40 Steps to Transformation, and is dedicated to helping you be all you can be. You can learn more about Phyllis at www.christianfitnesscoach.com or email her phyllis@godstemple40.com

Craig Ballantyne CSCS, M.Sc - Turbulence Training
 

3 Ways to Lose Stomach Fat

The best way to burn belly fat is a shock to most men and women. Even most personal trainers usually guess, "Crunches", "Situps", or "aerobic cardio"

as the best way to lose stomach fat. But none of those work best, or even work at all!

In fact, I often get asked, What's the best way to burn fat and lose my belly? Do aerobics work better than interval training? Does resistance training help at all? What should I eat to lose stomach fat? All of those are common questions.

And now here's the truth. Cardio is not the best way to burn fat. In fact, I've met very few people who have successfully used cardio to lose stomach fat. And most of those people were young men, and anything works for them when they want to burn fat.

If you want to lose stomach fat fast, you need to increase the intensity of your workout by using both resistance training and interval training to lose stomach fat.

Australian researchers, such as Professor Steve Boucher, even believe that interval training can lead to a spot reduction of belly fat. That's something that no amount of abdominal training can do!

While bodybuilders and young guys without any cares in the world can spend an hour a day on cardio - and sometimes get results - men and women who only have 45 minutes, 3 times per week for exercise just can't depend on slow cardio workouts to burn belly fat.

Let's take a look at the perfect workout plan to get you maximum fat burning results in minimum workout time.

Here are the keys. First, start with a circuit of bodyweight exercises to prepare your body for a fat burning workout. This should only take 5 minutes.

Follow that up with supersets of resistance training using multi-muscle exercises for maximum metabolism boosting. This works so much for post- exercise calorie burning than slow cardio workouts. That will lead to more belly fat burning as well.

After 15 minutes of resistance training, finish with 15-20 minutes of interval training. Use a warmup, then do a few intervals, and then cool- down. You don't need a lot of intervals to get great fat burning results.

With that workout schedule, you'll be in and out of the gym in 45 minutes, three times per week.

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.

Men and women love the fast fat burning results they get from short burst exercise sessions. Your body was not meant to run marathons. Instead, it was meant to perform quick bursts of exercise, and that is why resistance training and interval training sculpt a better body than long, slow cardio.

The best way to lose stomach fat is to use the following three exercise methods.

1) Bodyweight circuit training to warm-up the body

2) Resistance training supersets to boost the metabolism

3) Interval training to burn belly fat

Put those three, short exercise methods together into one great belly fat burning workout if you want to lose stomach fat fast!

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

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

AtoZ Fitness Supporters

 AtoZ Fitness and You

 The fine print..... .
AtoZfitness.com respects your online privacy. If you do not wish to receive further mailings, please Click Here to Unsubscribee and you will immediately be removed.  We are VERY ANTI-SPAM!  And we do not send this newsletter to people who do not wish to receive it any longer.

Thank you.
Lewis
http://www.atozfitness.com/

- If you are the author of an interesting fitness/health related article and would like to share it with thousands of people please see http://www.atozfitness.com/submit-article.html  ©2007 atozfitness.com