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Hot Peppers for Reducing Appetite

6 Jun, 2008 No Comments

www.AtoZfitness.com Your Internet Fitness Resource Site

- AtoZfitness Article Blog Post -
Hot Peppers for Reducing Appetite

By the Ab Guru David Grisaffi
http://flattenyourabs.atozfitness.com

The active heat source in all hot peppers is the potent compound capsacin. It is also the active compound that makes pepper spray such an effective weapon. If you enjoy torturing your tongue you can try the jalapeno or habenero. Another case altogether is the Bhut Jolokia. It has been certified as the world’s hottest pepper by the Guinness Book of World Records. Just in case oral torture is not your thing, there are the many-fold health benefits of the hot pepper to consider. Either way, hot peppers should be part of your healthy diet and lifestyle.

For many centuries people have used hot peppers as powerful medicinal aids. They are used to stimulate digestion, reduce appetite, increase circulation, pain relief, suppress the common cold, and to open clogged airways in the nose and lungs. That is not a bad set of benefits, but it is just the start. The health benefits continue on to include lowering cholesterol, reducing blood clotting and treating the symptoms of chronic fatigue, asthma, and infections.

Some of the most incredible benefits of hot peppers is for reducing appetite. The type of hot pepper may not matter, although some people claim that red (cayenne) peppers work the best. The capsacin is actually the relevant compound for reducing your appetite with hot peppers. Capsacin increases blood flow to the intestines and increases the muscular contractions of the intestinal walls (peristalsis).

It also seems to block the sensory information from the intestine to the brain.

Therefore, it blocks hunger signals from reaching your brain. You will not even know that you are hungry. Eating less will lead to weighing less. One other way that hot peppers help you lose weight is that they can speed up your metabolism. That is three of the big hitters in weight loss: low appetite, decreased calorie intake, and increased metabolism. All from one compound. It seems that capsacin can do many things.

There are probably one to two hundred different hot pepper diets on the web right now. There are a half of a dozen methods of delivering the capsacin into your body. They all are just different ways of doing the same thing. They promote the use of the capsacin in hot peppers for reducing appetite, relieving pain, or increasing circulation. This compound can help you lose weight, heal wounds through increased circulation, and make you feel better by relieving pain.

Using hot peppers for reducing appetite has been a well known herbal treatment in Asia for centuries. Different sources give varying information as to how it works. Some believe that the capsacin they contain blocks messages between the intestines and brain, others think that capsacin simply makes you feel full. Which ever is the cause, the benefits of hot peppers in weight loss are indisputable. The type of pepper is not extremely important, but cayenne, or red, peppers are the most commonly used. You have to be careful though. The usual side effects are burning and upset stomach. It is best if you start with low doses and increase them until you have reached the optimal amount for your health. Whether you want to use hot peppers for appetite suppression, metabolic increase, or weight loss their benefits have been proven over the centuries.

Now that you know how to help yourself by using a natural approach to suppressing your appetite you should now think about how good you would look like with a set of six pack abs. You can realize your dream by combining good nutrition and my Firm and Flatten Your Abs conditioning program. It has worked for thousands of people, it can work for YOU! Do it now!

You can learn more on the home page at:
http://flattenyourabs.atozfitness.com

You can learn more about this concept of multi dimensional training and also see dozens of new core and ab exercises in the Firm And Flatten Your Abs Ebook:

www.FlattenYourAbs.net

About The Author :David Grisaffi majored in physical education and is a certified high performance exercise kinesiologist with the CHEK institute. David holds a total of 6 certifications, he is a high school wrestling and baseball coach as well as an independent trainer and strength coach, known especially for his work with professional boxers and golfers. David is the author of, Firm And Flatten Your Abs an online best seller which teaches you how to lose body fat and develop "six pack abs’ while improving strength, function and athletic power at the same time. You can contact David or learn more about his programs at www.FlattenYourAbs.net

Sincerely,
Lewis + Sarah
www.atozfitness.com
www.trainwithsarah.com

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

© Enterprise AtoZfitness

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Multi Dimensional Ab Training

27 Apr, 2008 No Comments

www.AtoZfitness.com Your Internet Fitness Resource Site

- AtoZfitness Article Blog Post -

Multi Dimensional Ab Training
by David Grisaffi

In some of my previous articles, I’ve written about why you need to change your ab programs frequently to avoid muscle adaptation, repetitive pattern overload injury, muscle imbalance and of course, boredom!. But those aren’t the only reasons you need exercise variety.

The functions of the abdominal and core muscles are so numerous, so varied and so complex, that entire textbooks have been written on functional anatomy and kinesiology without even scratching the surface.

What this means to you is that since there are more actions and functions of the abs and core than any other body part, there are more possible exercises you can do for abs and core than for any other body part.

With literally hundreds of ab and core exercises to choose from, the irony is that most people are STILL doing workouts that revolve around only a few exercises such as crunches, sit ups, leg raises and maybe some ab machines…

This is what I call "training in only one dimension"… and that can spell "trouble"

One dimensional training leads not just to progress plateaus and muscle adaptation, but also failure to engage all the functions of the core region, to strengthen thoroughly in every plane of movement, or to develop the proper neurological link to the muscle.

The end result is muscle weakness, muscle imbalances, injuries, a distended lower abdominal area and or and a not so impressive midsection.

The Firm And Flatten Your Abs program includes about 50 exercises which allow you to train every muscle in your core region in every "dimension." These dimensions include:

Flexion
Extension
Stabilization
Rotation
Side flexion
Prone
Supine
Seated
Standing
Quadruped
Stable
Unstable

One way to enter a whole new "dimension" of abdominal training is to start using a Swiss ball - also known as a stability ball because a ball is an unstable surface. Training on an unstable surface flips the switch on your nervous system and activates stabilizing muscles that are weak in most people due to sitting at a desk all day long and or doing too much machine training.

Here are 5 of my favorites (includes illustrations and exercise instructions):

Prone Ball Roll

Place your breast bone or sternum on the apex of the Swiss ball and wrap your arms around the ball.
Slowly roll side to side, holding your end position. As you gain more strength and stability you will be
able to roll farther out and hold the position longer.

Supine Lateral Ball Roll

This exercise improves many things in your body at one time.

Lie on your back on a Swiss ball. Position your body so that your head is comfortably supported on the ball, as well as the area between your shoulder blades. Extend you hip upward until your knees , hips and shoulders are all in the same horizontal plane.

Place your tongue on the roof of you mouth just behind your front teeth, a position that can be found by swallowing.

Extend your arms outward and turn the hands so the palms are facing upwards. Place a dowel rod in you hands

Begin to roll laterally. Throughout the exercise, hold the alignment of you body exactly as it was before moving, with the exception that you may move you feet in a small shuffle keep them in alignment with the body as you shift laterally.

Go only to the point that you can hold the alignment for the count of "one thousand and One", then return to the opposite side, repeating the sequence.

Swiss Ball Side Flexion

The Side Sit requires simultaneous contraction of the internal and external Obliques, as well as the quadratus lumborum. This exercise is used to improve core strength and your back.

Place a Swiss ball under your hip and anchor one or both of your feet along the bottom of a wall

Hold your top leg as straight as possible and in line with the torso, shoulders and head, then lie over the ball to stretch the oblique abdominal muscles. Beginners should place their arms at their sides. Progress to placing your arms across your chest as shown, and then to having your fingertips behind you ears.

From the bottom position, initiate the side flexion movement from the trunk.

Side bend the spine one level at a time until the shoulder and head come up.

On the way down, the spine should dies flex over the ball one segment at a time starting from the bottom up.

Prone Jack knife

The prone jack knife is used to strengthen hip flexors, abdominal muscles and the shoulder girdle.

In a push up position, place your feet on the ball

Hold your spine straight and maintain head and neck alignment

Draw your legs under your body over the duration of two seconds

Return to the start position over the duration of two seconds

Repeat the exercise for the prescribed number of repetitions

Forward Ball Roll

The Forward Ball Roll strengthens the abdominal, hip flexors and shoulder Extenders. This exercise is very good for everyone to improve stability in the spine and shoulder girdle.

From a kneeling position, place your forearms on the ball with your palms facing each other.

Place a Dowel rod on your back. The goal is to maintain good spinal alignment as you roll forward. Good spinal alignment is indicated by not exaggerating any of your spinal curves, which often causes the stick to fall

Take a deep breath and draw the navel toward your spine just enough to slim your waistline slightly.

Begin rolling forward, moving from the hip and shoulder joints equally. The movement should terminate at the instant you feel you are going to lose spinal alignment. You will know you are losing spinal alignment if the curves in your spine increase and the stick falls off.

Just stop at the point at which you start to lose your ability to keep good form.

I realize if you’re not familiar with Swiss ball and core training, that some of these exercises may look unusual or even "weird" at first.

You might look at the pictures and say, "David, it looks to me more like "rolling around on a beach ball than training."

Yup… that’s what a lot of people said… until they tried them and their abs started showing for the first time!

By expanding your arsenal of ab and core exercises and working them in every capacity and function for which they were designed, you will…

* Increase your strength
* Decrease the odds of ever having back pain
* Improve sports performance
* Avoid plateaus and muscle adaptation…

And maybe best of all..

* Get an impressive "six pack"

You can learn more about this concept of multi dimensional training and also see dozens of new core and ab exercises in the Firm And Flatten Your Abs Ebook:

www.FlattenYourAbs.net

If you liked this article, then checkout these by the same author...

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Abdominal Core Conditioning Program- Do’s and Don’ts

10 Apr, 2008 No Comments

AtoZfitness.com Article Blog Post

Abdominal Core Conditioning Program- Do’s and Don’ts
April 10 2008

by David Grisaffi

http://www.flattenyourabs.net

Abdominal core conditioning program is a synergized and total
approach to abdominal training. The central region of the body is
known as the ‘core’ and is comprised of the abdominal muscles and
the lower back. These are the most important muscles in our body
which help us to function in our daily tasks, prevent injuries and also
make us look good if we shed that extra flab around it. The core is
the region from which we get all our strength and movement and is
also the focal point of balance. Hence, the conditioning of this
musculature is very important.

Moving from the outer-most to the inner-most, these muscles are
rectus abdominis, external obliques, internal obliques and transverse
obliques. For conditioning the core area, all these muscles need to be targeted and worked out. Most of us do not see these muscles because of the flab on them but they are underneath and can emerge if we follow the abdominal core conditioning program. These are the so-called ‘fab six-abs’ which remain invisible on almost all, but the fittest of bodies.

Pulling in the abdominal wall is the main criteria in abdominal core
conditioning program, as this conditions the core muscles deep inside
and not just the upper layer of muscles. The abdominal exercises are
usually divided into three groups- upper, obliques and lower but the
upper and lower abdominals are not separate. Some exercises in
abdominal core conditioning program emphasize moving the lower
body more than the upper body, while others focus only on the upper
abdominals.

Here are a few do’s and don’ts of abdominal core conditioning:

Do warm up before starting your exercises by doing some simple
aerobic movements.

Do work the lower abdominals first, followed by the obliques and
lastly, the upper abdominals. The upper abdominals give support
when you are working out the lower abdominals but, if you do the
reverse, only the upper abdominals will get a total work-out.

Don’t work the upper abdominals first, as you will exercise those
muscles to the core leaving them pre-fatigued and will not be able to
do a challenging set of lower abdominals exercises.

Hip-flexors are joined to the lower vertebrae and doing any exercise
which involves a full 90 degree flexion of the hips will place emphasis
on the lower vertebrae getting more exercised than the abdominal
muscles. Don’t do sit-ups for this reason.

Do use a wide variety of exercises to improve your core and
abdominal region. You can find a wide variety of exercise in the Firm
and Flatten Your Abs E book

Do use a medicine ball, cables or exercises bands, as they will
increase your external load and ultimately improve your core area.

Don’t use your hands to carry the weight of your head; avoid tugging
at your head at any time doing any core flexion movements.

Remember - Spot-reducing fat loss will not happen with extra high
reps!

Fast movements should be avoided by all beginning core exercises.
The Firm and Flatten Your Abs System explains how important
exercise form is to success.

Do gradually progress from a firm ground to a more unstable setting
as you get better and master the core exercises, for example, a Swiss
ball to increase the strength of your nervous system.

Do not do crunches all the time, as they lead to overuse and poor
posture. Always make sure you do back exercises such as back
extensions on a Swiss ball…

Do gradually move from floor-based core exercises to standing
exercises for core movements.

By adopting these basics for abdominal core conditioning program,
you will reward yourself with a fit and injury-free body, not to mention
a great set of six-pack abs you always dreamt of. Check out my
book Firm and Flatten Your Abs by David Grisaffi at
http://www.flatatenyourabs.net

Sincerely,
Lewis + Sarah
www.atozfitness.com

www.trainwithsarah.com

PS - feel free to forward this email to anyone else you know who might enjoy this fitness article post .Click Here to forward this message to a friend

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

© Enterprise AtoZfitness

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How Stress Affects Belly Fat- An Analysis

28 Mar, 2008 No Comments

AtoZfitness.com - Article Blog Post
How Stress Affects Belly Fat- An Analysis
By David Grisaffi
http://flattenyourabs.net

March 27 2008

Stress, along with diabetes, has rightly been termed a ’silent killer’. Stress causes deterioration in health and affects every part of the body. People, nowadays are more stressed out than their ancestors. The world has become so fast-paced that whoever does not keep up with the race gets left behind and no one would like that. In the process, health is the main casualty and one of the primary reasons for this, is stress.

Specifically speaking, stress and belly fat are co-related and by the following reasoning we can see how stress affects belly fat.

As one grows older, the metabolism of the body slows down and fat starts to accumulate around the stomach. Along with this natural ageing process, a sedentary lifestyle, bad eating habits and stress contribute to that belly fat. This fat, also called visceral fat is the most dangerous fat in the body. Since this fat is located behind the abdominal wall, it has the fastest access to the heart and other important organs of the body.

This abdominal fat is not content with simply resting on the stomach. It is very active, releasing substances into the organs which are very harmful to the body. Free fatty acids are released into the systems which impair the functioning of the body. Belly fat is bad for everyone but, it can have dire consequences especially for men. The amount of abdominal fat one carries is a sure indicator of heart disease risk.

Although behavioral response to stress is the main cause of weight gain, there are physiological reasons also. Under stress, the body lets go of a hormone called cortisol. In the body, the release of this hormone is a signal to increase appetite and store fat. This means that whenever we are stressed out, the hormone in our brain tells us that we are hungry while simultaneously instructing our fat cells to store as much fat as they can. Unfortunately, most of this fat is stored in the midsection.

In small amounts cortisol is essential for the body to control carbohydrate metabolism. But, too much of it spells doom for the body because it tends to cause a build-up of abdominal fat and this is how stress affects belly fat.

This hormone is also known as the ‘fight or flight’ hormone because of its ability in increasing blood pressure and blood sugar to help us run away from or fight a stressful situation. When anyone faces an adverse situation, the immediate response is to overcome it and this is propelled by cortisol. These responses use a lot of energy, so, cortisol simultaneously tells other important physical functions to either slow down or shut down. These functions maybe digestion, physical growth, reproduction, immunity and they combine to put fat on the stomach. Cortisol stimulates the production of fat contents in the stomach and this is how stress affects belly fat.

People who experience daily stress like work deadlines, family demands, traffic, less sleep, very strict dieting are more prone to falling prey to an increased waist line. If workplaces opportunities are increasing, stresses are also increasing side by side. When people get so consumed with their work that they start ignoring their emotional needs, then the stress hormone kicks in and conspiring with other factors contributes to weight gain in the abdomen. In these various ways we see how stress affects belly fat.

When we are feeling low and stressed out, our appetite increases due to the kick-start of the stress hormone which causes us to invariably reach for food without realizing whether what we are eating is right for us or not. If this happens often enough, gradually fat deposits start building up on the stomach and this is also how stress affects belly fat.

Stress can be controlled by meditation, yoga, good dietary habits, regular exercise and adopting a holistic approach to life. Having a calm and positive attitude in life is the biggest stress-buster and if this is adopted along with sensible eating and exercising there is no reason why the benefits of a fit stomach cannot be enjoyed!
You can get more information on how to achieve a set of flat abs by going to: http://flattenyourabs.net

Sincerely,,
Lewis and Sarah
www.atozfitness.com
www.trainwithsarah.com

PS - feel free to forward this email to anyone else you know who needs to finally get out of this "cardio fanatic" mentality that is getting everyone NOWHERE

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

If you liked this article, then checkout these by the same author...

The Exercise Enhancement Principle by lewis on June 29th, 2007
How to transform your entire life though exerciseBy David Grisaffi.

Fitness Fads Come And Go, But The Swiss Ball Is Here To Stay by lewis on July 20th, 2007
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Boozing Harms Losing Belly Fat by lewis on September 19th, 2007
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Abdominal Myths Your Should Know by lewis on September 23rd, 2007
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How to know that do you have leaky gut syndrome?

21 Mar, 2008 No Comments

AtoZfitness.com - Article Blog Post

March 21 2008

How to know that do you have leaky gut syndrome?

Leaky Gut Syndrome or LGS, as we commonly call it, is an extremely common problem but is rarely tested for. It happens when the cell wall of the intestinal lining becomes too thin, causing bacteria, partially digested foods as well as toxins to enter the blood stream as they pass through the intestinal wall.

When the intestinal lining gets damaged because of LGS, the damaged cells, which are called microvilli, are not able to manufacture the enzymes that are important for digestion. If you have LGS, your digestion is hindered, and your body cannot absorb valuable vitamins and minerals. This in turn leads to swelling, and other kinds of reactions that are similar to food allergies. You can have trouble processing foods like dairy products, wheat and eggs, which can lead to further health complications like irritable bowel syndrome, fibromyalgia, chronic fatigue syndrome, Crohn’s disease, diabetes and arthritis, to name a few.

Leaky Gut Syndrome can be caused by many things. Many times suspect that not eating enough fiber can contribute to developing Leaky Gut Syndrome. Also if your body is deficient in zinc; you consume more than the recommend amount of alcoholic beverages; frequently use antibiotics, aspirin and ibuprofen and if you happen to have poor digestion you will develop excess of the yeast, Candida which is a common contributor to LGS .

If you are wondering “do I have leaky gut syndrome?” you can look out for the following symptoms:

Leaky Gut Syndrome has many symptoms, and ultimately causes deficiency of minerals and vitamins in the body. When the gut gets inflamed we feel tired and bloated we experience symptoms similar to many food allergies, as well as a strong craving for carbohydrates. When all these happen we may have Candidiasis.

This means that that fungus that lives in our digestive system called candida has outnumbered the other friendly bacteria. Candida also makes a person feel moody and irritable and produces anxiety for no reason at all and also gives rise to all sorts of skin rashes. The memory is also impaired. The concentration level also becomes very poor which is followed by headaches and fatigue. Due to LGS the colon also gets irritated which in turn leads to constipation and diarrhea.

In our intestinal tracts we have lots of bacteria which are good and friendly as well as those which create problems. The friendly ones help to build the immunity of the body and heal any sort of infection in our intestine. They work as our defence system.

Lactobacillus acidophilus and bifidus are the two most important friendly bacteria in our diet. The Lactobacilli is usually found in the upper portion of our small intestine while the lower portion of the small intestine is the favorite sport of the bifida bacteria. When the friendly bacteria attach themselves to the walls of the intestine, the unfriendly ones cannot move in. Their activities throughout produce enzymes like lactase, and vitamins like B12 and Folic acid.

Leaky Gut Syndrome should not be treated just according to the superficial symptoms but we should focus on healing the gut or the intestine. There are many ways of treating a leaky intestine but the main ones have to do with removing the Candida yeast and parasites which can be done by using a Candida cleanse. Usually a short period (a week to ten days) of consuming a special diet and taking a combination of supplements helps to cleanse the body of Candida. Seek out an expert at your local health food or supplement store for more information about the various Candida cleanses that they offer. An old fashioned remedy includes consuming several fresh cloves of garlic daily, to help destroy both the parasites as well as Candida that may be present in the gut.

Diet restriction is also a very important factor in cases of Leaky Gut Syndrome. We should see to it that the food we eat is high in fiber, including lots of raw vegetables, wheat bran, whole grains, and legumes. The fiber really helps clean the layers of debris in the colon. Foods such as sugar in any form like fructose, honey, potatoes, cakes, chips, cookies, sodas, fruit juices, ice-cream, white starches as well as white bread, pastas, refined flours, fermented food, soy sauce, mushrooms, whole-fat cheese, fried food etc. should be eliminated from our diet. As they help the Candida to thrive in our intestine, and contribute to a broader midsection overall. For more in-depth ideas on the ideal diet, check out “Firm and Flatten Your Abs,” which includes sample menus, tasty ideas and the foods you should always keep on hand.

You should also include supplements into your diet that provide Omega 3 fats, like flax seed or fish oils. To ensure that your intestines do not remain backed up, consider taking Psyllium seed and its husk. It is so good that it can bind double its capacity of its weight in toxic materials and will help remove toxins from your colon. Digestive enzymes containing supplements help to reduce some of the symptoms that are associated with the leaky gut syndrome.

Supplements available in the market are usually made from animal sources and are helpful in improving the absorption of basic nutrients from the intestine and it also prevents partially digested proteins from being absorbed and making the liver overwork as observed by Gloria Gilbere.

But the best treatment you have for leaky gut syndrome is something which is very effective and does not cost a bit. It’s your old friend, water and eating frequently and in small amounts. Food should be eaten slowly and chewed properly which ensures proper digestion, a careful cardio program which can be found in my book, “Firm and Flatten Your Abs.” Whatever you do, make sure you work up a sweat. Sweating helps the body to release lots of toxins. Exercise also encourages regular healthy bowel movement. Walking daily early in the morning helps digestive system function more properly.

David Grisaffi

About The Author

David Grisaffi majored in physical education and is a certified high performance exercise kinesiologist with the prestigious CHEK institute. David holds a total of 6 certifications, he is a high school wrestling and baseball coach as well as an independent trainer and strength coach, known especially for his work with professional boxers and golfers. David is the author of Firm And Flatten Your Abs an online best seller which teaches you how to lose body fat and develop "six pack abs’ while improving strength, function and athletic power at the same time. You can contact David or learn more about his programs at www.FlattenYourAbs.net

—- Get these f r e e e-books written by David Grisaffi ——

The stubborn Fat Solution

By David Grisaffi
Click-Here to Download it Now

Posture & Core Conditioning

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

Sincerely,
Lewis
www.atozfitness.com

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

If you liked this article, then checkout these by the same author...

The Exercise Enhancement Principle by lewis on June 29th, 2007
How to transform your entire life though exerciseBy David Grisaffi.

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Boozing Harms Losing Belly Fat by lewis on September 19th, 2007
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The Reason Your Abdominal Workouts Stop Working…

29 Feb, 2008 No Comments

AtoZfitness Blog Article - Feb.29 2008

The Reason Your Abdominal Workouts Stop Working…
By David Grisaffi
http://flattenyourabs.atozfitness.com

Did you know that your body can adapt to an exercise program in as few as 4-5 workouts or less?

It’s true - it’s a scientific fact.

What exactly does this mean? Well, it’s quite simple:

You develop muscle and strength (abs included) as an adaptive response to a specific stimulus (a workout or exercise routine).

AtoZ Fitness Article Blog.

Lose Your Gut in 4 Minutes

Hot Peppers for Reducing Appetite

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Hot Peppers for Reducing Appetite

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Multi Dimensional Ab Training

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