Read on my blog : Eating Habits Most Conducive To Great Weight Loss http://bit.ly/cLoNjS

Read on my blog : NOTHING EXTERNAL TO YOU HAS POWER OVER YOU http://bit.ly/cwmSXj

Read on my blog : Holiday Mocha Cheesecake Bars http://bit.ly/d7Fau4

Read on my blog : Breaking with the Thanksgiving Tradition http://bit.ly/9DRkz7

Read on my blog : Giving Thanksgiving Weight Gain The Bird http://bit.ly/bklQL4

Read on my blog : Delicious Glycemic Index Recipes For You! http://bit.ly/cLGut9

Read on my blog : Delicious Glycemic Index Recipes For You! http://bit.ly/alHOMV

New blog post : Delicious Glycemic Index Recipes For You! http://bit.ly/apwFUn

The Importance of Water Consumption

The following will probably amaze and startle you...

One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a University study.

Lack of water is the #1 trigger of daytime fatigue.

Preliminary research indicates that 8-10 glasses of water a day could significantly ease ! back and joint pain for up to 80% of sufferers.

A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen.

Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

While drinking 64 ounces of water everyday may sound like an easy task, it can get a little boring. What I suggest is adding the juice of half a lemon to 32 ounces of water with a sprinkle of Steviva Brand Stevia Powder . Aside from being less than 2 carbs, you will get the health benefits that the stevia provides along with the vitamin C and electrolytes that lemon have. You can substitute limes for lemons if you get bored. Click here to order stevia powder.

Drink up!

This information and other information is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.

If you want to eat truly healthy, support your fat loss goals, and avoid some of the nasty additives in processed food, one thing you should eliminate is typical store-bought salad dressing.

I personally NEVER buy pre-made salad dressings from the store anymore, and here's why:

---------->Read the rest of the article here<----------

If you want to eat truly healthy, support your fat loss goals, and avoid some of the nasty additives in processed food, one thing you should eliminate is typical store-bought salad dressing.

I personally NEVER buy pre-made salad dressings from the store anymore, and here's why:

---------->Read the rest of the article here<----------

If you want to eat truly healthy, support your fat loss goals, and avoid some of the nasty additives in processed food, one thing you should eliminate is typical store-bought salad dressing.

I personally NEVER buy pre-made salad dressings from the store anymore, and here's why:

---------->Read the rest of the article here<----------

The next time you hear some nay-saying doctor claiming that there is no evidence that vitamins actually do anything show him this:

A new study published in the American Journal of Clinical Nutrition found that multivitamins can keep you younger, longer. The study found that those who took a multivitamin daily had 5.1 percent longer telomeres than non-users.

Telomeres are the key to aging. And it’s not just your life span that’s affected… Short telomeres dramatically boost your risk of serious diseases. One study of 60 to 75 year olds showed those with short telomeres had a 300% higher death rate from heart disease and an 800% higher death rate from infectious diseases.

 

Discover how you can lengthen your telomeres and live better longer.

The next time you hear some nay-saying doctor claiming that there is no evidence that vitamins actually do anything show him this:

A new study published in the American Journal of Clinical Nutrition found that multivitamins can keep you younger, longer. The study found that those who took a multivitamin daily had 5.1 percent longer telomeres than non-users.

Telomeres are the key to aging. And it’s not just your life span that’s affected… Short telomeres dramatically boost your risk of serious diseases. One study of 60 to 75 year olds showed those with short telomeres had a 300% higher death rate from heart disease and an 800% higher death rate from infectious diseases.

 

Discover how you can lengthen your telomeres and live better longer.

MEN: Don't Let "Them" Rob Your Potency And Turn You into a Woman... 

As a man, you should have far more testosterone – the male hormone – than “female” estrogen. But the opposite  may be true.

You're probably thinking, "not me!”  But many modern chemicals mimic estrogen. They can feminize your body and wreak havoc on your sex life. That’s why so many men end up with prostate cancer, heart disease and impotence.

Every day, your testosterone is dropping while your estrogen is rising. Unless you do something about it now, you'll soon be robbed of your ability to have sex, solve problems and achieve your goals.

    Click here to discover what you can do…

MEN: Don't Let "Them" Rob Your Potency And Turn You into a Woman... 

As a man, you should have far more testosterone – the male hormone – than “female” estrogen. But the opposite  may be true.

You're probably thinking, "not me!”  But many modern chemicals mimic estrogen. They can feminize your body and wreak havoc on your sex life. That’s why so many men end up with prostate cancer, heart disease and impotence.

Every day, your testosterone is dropping while your estrogen is rising. Unless you do something about it now, you'll soon be robbed of your ability to have sex, solve problems and achieve your goals.

    Click here to discover what you can do…

Aerobics and Cardio Are DEAD

Fitness Expert Dr. Al Sears, MD, Says…

“Aerobics and Cardio Are DEAD”

 

Why is my colleague, Dr. Al Sears, MD, telling people to stop doing aerobics and cardio… throw away your jogging shoes… and skip the gym?

 

Could it be that traditional exercise is actually bad for you?

Could it be that if you practice aerobics or cardio, you’re actually making your lungs smaller and weaker?

This changes everything.

After 25 years of research, Dr. Sears has patented a revolutionary approach to fitness that’s easy to follow and gets results.

You can do this no matter what shape you’re in.

Read more here...

Melt Away Fat and Prevent Heart Attacks in Just 12 Minutes a Day

Ditch those tiresome aerobic workouts! They’re actually making your heart and lungs smaller – and increasing your risk of disease. And jumping around for 45 minutes to an hour or more is not helping you lose weight, either!

PACE® proves once-and-for-all that a great body and vibrant health does NOT have to be difficult, time consuming or boring. You’re just seconds away from unleashing the killer body and disease-free life that only Dr. Sears’ PACE® program can give you…Click HERE

Prepping For the Holidays

the best advice is to be cool to yourself
In the weeks to come expect a food fest of epic proportions. You will sit down and a table and begin. You will double up on the peach cobbler, stuffing, and mashed potatoes. In a few hours you will be ready for seconds. With veins bulging in your neck, beads of sweat running down your forehead and the waist band of your pants cutting into your stomach, you will swear that you will never do this again. These are called the holidays and they are here to make you fat. That's right I said it, it needed to be said. I am going to give you a few ideas how you can avoid slapping on an extra 5 -10 lbs to those hips, waist and thighs.

First of all, beating yourself up is not going to do anything but, make you feel worse. The holidays are a toughie for a lot of reasons. You are around family. Don't get me wrong family is great. I love mine to death but, as the Italians say “Fish and family are a lot like, they both stink after a couple of days”. Setting all kidding aside, being around family over the holidays can be stressful. When under stress most of us have a tendency to self medicate. This can come in form of drink but, more often than not it comes to us in form of ice cream and pie. Bearing this in mind, be good to yourself, praise yourself and do good things for you. Take a break from the festivities and go outside for a walk. Control the stress with the cooling comfort you can give yourself.

Remember, all things in moderation. That will be your new mantra of merriment. If it cannot fit in the palm of your hand it is larger than what you need. Drink a lot of water and keep the faith.

Have a sensational week!


Thom King
President
thom.king@steviva.com
Steviva Brands, Inc.

Prepping For the Holidays

the best advice is to be cool to yourself
In the weeks to come expect a food fest of epic proportions. You will sit down and a table and begin. You will double up on the peach cobbler, stuffing, and mashed potatoes. In a few hours you will be ready for seconds. With veins bulging in your neck, beads of sweat running down your forehead and the waist band of your pants cutting into your stomach, you will swear that you will never do this again. These are called the holidays and they are here to make you fat. That's right I said it, it needed to be said. I am going to give you a few ideas how you can avoid slapping on an extra 5 -10 lbs to those hips, waist and thighs.

First of all, beating yourself up is not going to do anything but, make you feel worse. The holidays are a toughie for a lot of reasons. You are around family. Don't get me wrong family is great. I love mine to death but, as the Italians say “Fish and family are a lot like, they both stink after a couple of days”. Setting all kidding aside, being around family over the holidays can be stressful. When under stress most of us have a tendency to self medicate. This can come in form of drink but, more often than not it comes to us in form of ice cream and pie. Bearing this in mind, be good to yourself, praise yourself and do good things for you. Take a break from the festivities and go outside for a walk. Control the stress with the cooling comfort you can give yourself.

Remember, all things in moderation. That will be your new mantra of merriment. If it cannot fit in the palm of your hand it is larger than what you need. Drink a lot of water and keep the faith.

Have a sensational week!


Thom King
President
thom.king@steviva.com
Steviva Brands, Inc.

Are Your Lungs Dying?

If you do nothing about it the cells in your lungs are dying off faster than you replace them. By the time you’re fifty, 40% of your lung capacity will be gone! This will rob you of your energy and strength. And it makes you an easy target for chronic disease… 

I’m Dr. Al Sears and I’ve seen thousands of my own patients boost their lungpower and reverse disease. The technique I give them is so revolutionary; the US Patent Office recently trademarked it!

In just minutes a day you’ll get back the lungpower of a 20-year-old. And that extra power means:

• Never taking a sick day, or need an afternoon nap… 

• Bouncing up the stairs instead of waiting for the elevator… 

• Adding health-packed years to your life… 

All that, and you don’t have to change your diet or spend hours at the gym. It’s backed up by science and fully guaranteed! To find out how you can get the lungpower of a 20-year-old click here.

Are Your Lungs Dying?

If you do nothing about it the cells in your lungs are dying off faster than you replace them. By the time you’re fifty, 40% of your lung capacity will be gone! This will rob you of your energy and strength. And it makes you an easy target for chronic disease… 

I’m Dr. Al Sears and I’ve seen thousands of my own patients boost their lungpower and reverse disease. The technique I give them is so revolutionary; the US Patent Office recently trademarked it!

In just minutes a day you’ll get back the lungpower of a 20-year-old. And that extra power means:

• Never taking a sick day, or need an afternoon nap… 

• Bouncing up the stairs instead of waiting for the elevator… 

• Adding health-packed years to your life… 

All that, and you don’t have to change your diet or spend hours at the gym. It’s backed up by science and fully guaranteed! To find out how you can get the lungpower of a 20-year-old click here.

“I Lost 45 Pounds by Walking 45 Seconds”

Want to get into the best shape of your life in just 12 minutes a day?

If you’re serious about losing weight, building muscle, and creating a strong healthy body, our friend Dr. Al Sears has a solution for you that has already worked for thousands.

Throw away your jogging shoes, get a refund on that aerobics class, and say goodbye to hours of drudgery at the gym.

You can reawaken the energy and vitality you had years ago.

Plus, you’ll burn more calories, increase your lung capacity, and improve your heart health.

In a matter of weeks, Dr. Sears’ program will burn inches off your waistline, build your stamina, and boost your energy levels.

You’ll take off the weight and KEEP it off in as little as 12 minutes a day.

One of his patients actually lost 45 pounds by walking just 45 seconds at a time. (You can read her remarkable story below.)

His technique is so revolutionary, he was awarded an exclusive service mark for it by the U.S. Patent Office.

If you want to get into the best shape of your life – today, I recommend you take a look at Dr. Sears’ special message below.

Check it out here…

Well, So is Your Body! Break Through Your Plateau by Training Drastically Different… a Look at Training Variables.

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Everyone will inadvertently hit a frustrating plateau in their training at one time or another.  You’re cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you’ve gained back a couple of pounds.  It happens to everyone.

Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine.  Well, I hope to open your mind and bring some creativity to your workouts with this article!

There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all.

However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. 

Sounds like a lot of different training aspects to consider in order to get the best results from your workouts, doesn’t it?  Well, that’s where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn’t get stale.  Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets.  Booooorrrrring!!!!  Here are a few examples of different methods to spice up your routine.

Try 10 sets of 3 with a medium weight, resting only 20 seconds between sets.

Try using a heavier weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.

Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.

Try using a lighter than normal weight and do 1 set of 50 reps for each exercise

Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes.

Try a circuit of 12 different exercises covering the entire body without any rest between exercises.

Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.

Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.

Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.

Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).

Want more ideas? There are many more ways to continue to change your training variables. This was just a taste of your possibilities.  In order to see how to incorporate various strategies into effective routines, give the programs in my internationally best-selling ebook The Truth about Six Pack Abs a try.

Well, So is Your Body! Break Through Your Plateau by Training Drastically Different… a Look at Training Variables.

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Everyone will inadvertently hit a frustrating plateau in their training at one time or another.  You’re cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you’ve gained back a couple of pounds.  It happens to everyone.

Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine.  Well, I hope to open your mind and bring some creativity to your workouts with this article!

There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all.

However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. 

Sounds like a lot of different training aspects to consider in order to get the best results from your workouts, doesn’t it?  Well, that’s where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn’t get stale.  Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets.  Booooorrrrring!!!!  Here are a few examples of different methods to spice up your routine.

Try 10 sets of 3 with a medium weight, resting only 20 seconds between sets.

Try using a heavier weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.

Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.

Try using a lighter than normal weight and do 1 set of 50 reps for each exercise

Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes.

Try a circuit of 12 different exercises covering the entire body without any rest between exercises.

Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.

Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.

Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.

Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).

Want more ideas? There are many more ways to continue to change your training variables. This was just a taste of your possibilities.  In order to see how to incorporate various strategies into effective routines, give the programs in my internationally best-selling ebook The Truth about Six Pack Abs a try.

Well, So is Your Body! Break Through Your Plateau by Training Drastically Different… a Look at Training Variables.

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Everyone will inadvertently hit a frustrating plateau in their training at one time or another.  You’re cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you’ve gained back a couple of pounds.  It happens to everyone.

Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine.  Well, I hope to open your mind and bring some creativity to your workouts with this article!

There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all.

However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. 

Sounds like a lot of different training aspects to consider in order to get the best results from your workouts, doesn’t it?  Well, that’s where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn’t get stale.  Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets.  Booooorrrrring!!!!  Here are a few examples of different methods to spice up your routine.

Try 10 sets of 3 with a medium weight, resting only 20 seconds between sets.

Try using a heavier weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.

Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.

Try using a lighter than normal weight and do 1 set of 50 reps for each exercise

Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes.

Try a circuit of 12 different exercises covering the entire body without any rest between exercises.

Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.

Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.

Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.

Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).

Want more ideas? There are many more ways to continue to change your training variables. This was just a taste of your possibilities.  In order to see how to incorporate various strategies into effective routines, give the programs in my internationally best-selling ebook The Truth about Six Pack Abs a try.

A Casualty of Consumption

waging war on weight gain- part one of a ten part series.

We are being assaulted thousands of times a day with ads and marketing encouraging us to consume more. We are asked to eat more pizza, they're only five dollars for a large and if you call now you will get chicken wings and soda delivered for free. From McDonalds to Carl's Jr. to Outback Blommin' Onion we are being enticed to indulge. After we have consumed and become fat we are encouraged to get involved in Weight Watchers, Jenny Craig and a litany of other purveyors of weight loss. Enter the yo yo syndrome. Gain weight… lose weight… gain back more and lose a few less.

Today is the day you will make a commitment to yourself. You will commit to a healthy lifestyle. Here are some steps you will take to get you on the path to being trim, fit and healthy.

Step 1.) Go through your cabinets and clear out all the garbage food.

Step 2.) Go through your refrigerator and clear out all the junk food.

Step 3.) Make a grocery list that includes lean proteins and green leafy vegetables.

Step 4.) Create a meal plan for yourself and maybe your family for the entire week. Stick with this plan.

Step 5.) Refrain from eating any and all grains.

Step 6.) Drink a gallon of water every day.

Step 7.) Get a minimum of eight hours of sleep every night. Make it a priority.

Step 8.) Get moving. Go to the gym. Go for a walk. Take the stairs. Move your arms around. Sign up for a fitness class; whichever one keeps your interest.

Step 9.) Network with like minded healthy people. Create your support group.

Step 10.) Be fair to yourself. Change takes time. You will slip up. When you do forgive, forget and move one. Beating yourself up will only bring you down. So, don't do it.

I know all of this sounds much easier said than done. This is true. But, if you commit and really commit and you have people around you hold you accountable you will begin to make the change.

I have battled the yo yo most of my life. I have weighed as much as 238 lbs and as little as 168 lbs. Right now I weigh 222 lbs. At 6' 1” I should be about 171 pounds. This is pretty hypocritical for somebody who writes about health and fitness on a daily basis. No more excuses. I am in this with you. We will do this together. We are going Primal. This is the first of many newsletters that I will be sending out to my readers chronicling my personal progress; more on this to come.

Have a sensational week!


Thom King
President
thom.king@steviva.com
Steviva Brands, Inc.

October Is Breast Cancer Month

Dear friend in health and fitness, I have been providing some really good content and articles for your reading pleasure and hope you have taken advantage of them. I will be bringing more content everyday and a lot of which will not only be health and fitness related but offer some great content on heart disease in particular. I have done a lot of research and I want to pass it on to you as I get it. Some of the stuff I recommend on my blog I have personally used and or read. I have to tell you I will not promote it if I have not tried it or read it. The one exception to this is most of the recipes; I would never have enough time to prepare all of these delicious recopies I offer to you. I want to also go on record and say that if you click on one of the links in my blog good chances are I will make a couple of dollars if you purchase a product through my link. This helps me to provide more free content to my readers IE pays some hosting fees. Now I know a lot of people have been promoting breast cancer awareness and I have as well. This painful and sometimes deadly disease rears its ugly head when nobody expects it.  During some research I stumbled upon this e book 10 ways to fight off cancer and I would like to give it to you for free. It is selling on the internet for $17.00-$50.00; it covers some good material and is about 42 pages in length.  I thought about how sometimes when a loved one is faced with this the last people they want to listen to is the ones that love them the most. So here is an opportunity to give this e book away to them using it as a third party voice to break down the wall we sometimes build. You could even give it away to people you may know. Or who may be at risk due to family history, or as I would call it worn out gene shorts. Along with this e book you will receive 2 other fitness e books just for subscribing to our news letter. We will from time to time send you relevant content on health and fitness as well as medical issues we sometime have to deal with. We hate spam and abide the can spam law your information will never be rented, shared, or sold. You can unsubscribe at any time. Oh and if I did carry a purse I would like it in the boat!!! Enjoy and live life to the fullest it’s your only one on this plane! Russ :)

Sign Up Below To Receive Your Free Gifts

Name:
E-Mail Address:

 

October breast cancer month.

October Is Breast Cancer Month

Dear friend in health and fitness, I have been providing some really good content and articles for your reading pleasure and hope you have taken advantage of them. I will be bringing more content everyday and a lot of which will not only be health and fitness related but offer some great content on heart disease in particular. I have done a lot of research and I want to pass it on to you as I get it. Some of the stuff I recommend on my blog I have personally used and or read. I have to tell you I will not promote it if I have not tried it or read it. The one exception to this is most of the recipes; I would never have enough time to prepare all of these delicious recopies I offer to you. I want to also go on record and say that if you click on one of the links in my blog good chances are I will make a couple of dollars if you purchase a product through my link. This helps me to provide more free content to my readers IE pays some hosting fees. Now I know a lot of people have been promoting breast cancer awareness and I have as well. This painful and sometimes deadly disease rears its ugly head when nobody expects it.  During some research I stumbled upon this e book 10 ways to fight off cancer and I would like to give it to you for free. It is selling on the internet for $17.00-$50.00; it covers some good material and is about 42 pages in length.  I thought about how sometimes when a loved one is faced with this the last people they want to listen to is the ones that love them the most. So here is an opportunity to give this e book away to them using it as a third party voice to break down the wall we sometimes build. You could even give it away to people you may know. Or who may be at risk due to family history, or as I would call it worn out gene shorts. Along with this e book you will receive 2 other fitness e books just for subscribing to our news letter. We will from time to time send you relevant content on health and fitness as well as medical issues we sometime have to deal with. We hate spam and abide the can spam law your information will never be rented, shared, or sold. You can unsubscribe at any time. Oh and if I did carry a purse I would like it in the boat!!! Enjoy and live life to the fullest it’s your only one on this plane! Russ :)

Sign Up Below To Receive Your Free Gifts

Name:
E-Mail Address:

 

October breast cancer month.

"Fat-and-Happy"... Is It True? Study Tells All...

Did you know that fitness pro Jon Benson used to be "obese"? No kidding... now he's on magazine covers. It goes to show you what you can do if you set your mind to it. Well, Jon sent me this email today (I have permission to share it with you) -- it's about the old saying, "Fat-n-Happy"... and a study that will blow you away. Very important to check this out... enjoy!

Russ


 "Fat-and-Happy"... Is It True? Study Tells All...


Ever heard the phrase, "Fat-n-Happy?"...

Of course you have. We used to refer to obese guys as a "jolly fat-man"... or perhaps someone who is overweight as "fat-n-happy".

Is it true? Can (gasp) being overweight actually make you happy?

Rather than giving you my opinion on the matter, I take a look at three national studies on this page.

The presentation is only 5 minutes long... and I reveal the number one case for alarm in the United States and Canada.

Read that again:  The Number 1 Cause For Alarm.  

And I'm NOT an alarmist... I'm a rationalist. But stats like these do not lie.

They cannot lie.

And this deals with our children.

Please... go see:

click.here--->  Fit Over 40.com <====
P.S.  I can tell you from my own first-hand experience, which I document in "Fit Over 40", that my personal 10-year-journey through the muck of obesity was ANYTHING but happy.

I was depressed, to the point of suicide at times (thankfully I never went that far.) I was socially hidden. I wore "fat-clothes" all the time. The few times I HAD to wear jeans or dress pants I rushed home to change into sweats because they were just too damn uncomfortable to tolerate.

Bottom line:  I was "fat-n-miserable".

I think most people who are overweight or obese feel more despair, sadness, or perhaps just really frustrated than "happy". Of course you can be happy and be any size, color, shape, etc. But I'll tell you from my experience that I am MUCH happier now that I'm fit and trim.

Part of that is just because I feel better. The other part is how the brain functions. When you're more active, you release more "feel-good" hormones... and these are powerful anti-blues hormones... they really make you feel like a champ. At least that's been my experience.

But go watch the 5-min video and see what you think...

click.here--->  Fit Over 40.com <====

Today is the last day (holy grail) don’t miss!

Any time a new fitness, fat loss or body transformation
program is released, you can’t help but to ask yourself…

What makes this than any different than any other program,
book or seminar that’s already out there?

Usually, the answer is “not much.”

But this week, something very unique and interesting was released:
Tom Venuto’s new “Holy Grail system.”

Tom is the guy that wrote “Burn the fat, Feed the muscle”, which
is considered a fat loss classic.

He’s also a writer for Men’s Fitness, he’s been seen in
Oprah magazine, he’s written national and #1 Amazon bestsellers,
and as a natural bodybuilder, he’s one of the guys who really
walks the walk (just check out his abs!)

So what’s any different about his new program?

Tom says, This is the new – and only – program that teaches
you how to:

a) Gain muscle without gaining fat (no bulking up, just lean muscle)
b) Lose fat without losing muscle
c) Gain muscle while losing fat at the same time
(the “holy grail” of fitness goals)

As part of his new program release promotion, all week long
Tom has been giving away 4 limited-time bonuses worth $114.80,
but the offer ends tonite at midnight at:

==> The Holly Grail Body Trasformation <==

BONUS #1:  Extreme And Controversial Fat Loss Techniques
(Ebook $19.95 value)

Cardio on an empty stomach? Eat less at night? Ketogenic diets?
Very high protein? Low calorie rapid fat loss diets? High volume
cardio? No food after cardio? These are just a handful of the
controversial rapid fat loss techniques that are analyzed for
risks versus benefits in this revealing 27-page report. Read this
and find out (a) if these methods work at all and (b) if they work,
are they also too risky for you?

BONUS #2:  Super Lean Seminar – Secrets Of Achieving Very
Low Body Fat (Audio MP3 and ebook Transcripts $49.95 value)

Get my “Secret Weapon” strategies for reaching super-low body fat
and dropping those last 10 stubborn pounds. Find out how the “anti
starvation hormone” prevents you from getting lean, how to boost
the “good hormones” naturally, how to break any fat loss plateau,
advanced “peaking methods” to look “super-lean” for photo shoots
or contests, which 2 natural herbs eliminate water retention and
make your muscles look more defined overnight and much more.

BONUS #3:  The Science Of Goal Achievement – 10 Secrets
of Subconscious Mind Power and 7 Secrets of Scientific
Goal Setting (e-book, 55 pages, $29.95 value)

Most people try to force changes with willpower, but willpower
doesn’t last. Subconscious mind power is the real secret to
putting healthy eating and training habits on automatic pilot:
Using just 1 of the 10 subconscious secrets could help you bust
old habits and create permanent behavior change

BONUS #4:  How To Measure Your Body Fat In The Privacy
Of Your Own Home (ebook) $19.95 value)

It’s NOT just about the scale. What’s more important is your body
composition – your ratio of muscle to fat. Many people are losing
muscle and they don’t even realize it, because they don’t know how
to measure it. This e-book will teach you a simple 2-minute test
you can use to measure your body fat at home… If you start
measuring your progress the right way, you can lose 100% pure fat!

When you get the Holy Grail program today, you get all 4 of these
bonuses, (seriously good info, valued at $114.80) for f-r-e-e

(last day! don’t miss!)
==> The Holly Grail Body Trasformation <==

Russ

PS. See what people are saying about the new program below

” I used The Holy Grail (THG) system this summer to trim fat while
holding onto muscle. I managed to go from “lean” to “ripped”.
Using the strategies detailed in THG I cut from 10% to less than
5% body fat! Now I am using THG to add even more muscle without
getting fat. This program works.”

-Brian Nordberg

“In the last 98 days I have: burned 12% body fat, shed 25 pounds
of fat shrunk my waist by 19 cm and gained 5 pounds of muscle.
The Holy Grail WORKS!

-Peta Freestone

“Thanks, Tom! Your Burn the Fat, Feed the Muscle (BFFM) info has
lead to dramatic improvements for me in the last 5 years and the
“Holy Grail” you are launching now seems to be nothing short
of revolutionary!”

-Gopal

“I lost 15 pounds but the best part of all was that I added visible
muscle to my frame in the process. Unbelievable? Yes, but it’s true!

-Erica Perna

“I felt like I already understood nutrition, but the Holy Grail
has completely revamped my thinking!” (lost 28.2 lbs, gained 9 lbs
lean body mass)

-Ryan Wilson

the deadline for all the extra bonuses is Friday,
October 1st at Midnight EST – dont miss!

You can download all your bonuses here:
==> The Holly Grail Body Trasformation <==

What everyone wants to know about the “Holy Grail Body Transformation

Article By Tom Venuto

This week,  a program that you could honestly say is truly revolutionary, was just published. The reason you could call it a breakthrough is because it is the only body transformation program ever released that shows you how to:

* gain muscle without losing fat
* lose fat without losing muscle
* gain muscle and lose fat *at the same time!
(the “holy grail” of body transformation goals)

Since I announced my new program release, my inbox has been
flooded with questions particularly about whether the program
is appropriate for you, depending on what your goals are

Below, you’ll see the list of “frequently asked questions”
(FAQ’s) about the Holy Grail body transformation system…
the only program that shows you how to gain lean muscle while
losing fat at the same time.

Read on for the FAQ’s, or you can go straight to the new website
for information about the holy grail program and the special
offer that ends tomorrow:

==> The Holly Grail Body Trasformation <==

———————————————-
Q: What is overall premise behind the Holy Grail body
transformation? specifically, what makes it possible that
you could actually put on lean muscle while losing fat at
the same time?
———————————————-

A: The Holy grail is a nutrition and training system based on
cyclical dieting – by planning periods of positive calorie
balance and periods of negative energy balance you shift
into and out of muscle building and fat burning

The net result over time is better body composition – more
muscle and less fat.

The program also shifts within-day calorie balance by
providing more calories at specific times around workouts
and this type of nutrient timing has a very anabolic
(muscle-building effect).

(also if you eat more at certain times, the food almost
never gets stored as fat, so in the holy grail, “timing
is everything”)

Last but not least, everything in the program is designed
to optimize hormones which improve “nutrient partitioning”
(which is WHERE nutrients go – into fat or into muscle)

so the holy grail helps direct nutrients into muscle cells
and pull fat out of fat cells.

All of this is pretty darn exciting if you ask me!

———————————————-
Q: Does this program work for women?
———————————————-

Absolutely. In fact, one of the big differences between the
Holy Grail and other muscle gain programs is it avoids the
classical muscle gain program problem: gaining fat along with
the muscle, aka “bulking up.”

Many women DO want to gain some muscle (even if they call
it muscle “tone”), but I don’t know any women who want
to get bulky.  The Holy grail helps you develop lean muscle
not bulk

———————————————-
Q: Do we learn with the holy grail how to get a body
“Brad Pitt Style?” I want to make sure not to look as
a typical weightlifter and end up like Arnold in
Pumping Iron. I prefer a slim look so I can buy
normal looking clothes
———————————————-

A: The huge pro bodybuilders at the highest level typically
use steroids and other drugs, so the average person gets
the wrong idea about the type of muscle size you can
realistically achieve.

Holy grail is a NATURAL program so getting humongous is
not going to happen anyway.

As for brad pitt in fight club or TROY physique – that is
a lot closer to what most guys want. Since the Holy grail
program does NOT put you on bulking phases, you gain only
lean body mass and you only gain the amount you want.

This way you look good all year round (no “fat season” where
you need two sets of clothes), you look good out of clothes,
and you fit in and look good in nice clothes too.

==> The Holly Grail Body Trasformation <==

———————————————-

Q: Does this program require a lot of time in the gym?
I’m VERY interested in trying to gain some muscle while
losing fat, but I don’t have a lot of time to spare.
———————————————-

The training program that comes with the Holy Grail program is
called T.N.B workout – and you can do it on a traditional schedule
that could be as much as 4 days a week for up to an hour.

However, for people who are very busy, I teach several tricks in
the program for abbreviating the workouts so you can get almost
equal results in half the time. (I’m not saying its easier, it’s
just more condensed)

I show you how to (1) change the split routine to take fewer
workouts per week, (2) cut back the exercises that will produce
lower anabolic response and keep the ones that give most bang
for the buck

Then I give you a “periodiziation plan” for your training where
the intensity increases with each workout, and as long as you
train hard, then you can get amazing result from just 3
brief weight workouts a week.

———————————————-
Q Tom, you’re getting prolific! What is the difference
between all your books and which one should I get
(YES! I want to gain muscle and lose fat)

Burn the Fat, Feed the Muscle (BFFM)?
The Holy Grail?
———————————————-

A:  BFFM is a fat loss program – is not a muscle building
program per se. BFFM is better for people with a lot of
weight to lose. It’s also good for people who are already
lean and want to go all the way to ‘ripped’ because there
is a more advanced “contest level” plan in BFFM.

BFFM is the most comprehensive fat loss nutrition program
that has been published in the last 10 years. people call
it “the bible of fat loss nutrition.”

This new holy grail program is primarily about:

1) how to gain muscle while losing fat at the same time
2) how to gain muscle without gaining fat

so Holy grail assumes that gaining at least *some* muscle
is one of your goals.

==> The Holly Grail Body Trasformation <==

———————————————-
Q:  I was told by a nutritionist that I cannot improve my
Body mass index (BMI) because of my age and hormones. I’m
47 and female. Are they right?
———————————————-

A:  Fire your nutritionist. Why would you work with someone
who says you can’t improve? Also, forget BMI. The holy grail
is about body composition – improving muscle to fat ratio,
not worrying just about scale weight or government standards.

As for age and hormones in your 40′s – EVERYONE can improve
upon themselves at any age and I think 40-something is still
young (I am forty-something you know)

some of the BEST body transformations we saw in our recent fitness
contest were from 40-somethings and we had  finalists in their
50s and 60s.

I will post some of their before and after photos on the website
tonite so I can show them to you tomorrow. I’ll let you know
when they’re up (VERY motivating!)

———————————————-
Q: How long does your program last? 6 weeks? 12 weeks?
what kind of results could we expect in that time?
———————————————-

A: There’s no specified time frame. Conceivably, you could use
the holy grail techniques as briefly or as long as you need
to in order to reach your goals.

We’ve sponsored a body transformation contest that ran 49 days
and in just that short 49 day period, our contestants achieved
absolutely amazing results. You can see some of those original
before and afters on the website at

==> The Holly Grail Body Trasformation <==

In a longer period like 12-14 weeks, you could COMPLETELY
transform your body composition and look like a different person;
thats what happens when you gain muscle AND lose fat:

If you just lose fat, you sometimes end up looking like a smaller
version of yourself. With holy grail your body composition transforms.

==> The Holly Grail Body Trasformation <==

———————————————-
Q  I have your first book, BFFM and while I used it and it worked
great for me, I started a new job and I now find it almost impossible
to eat 5 or 6 times a day like a bodybuilder. But since I stopped
following your BFFM (sorry Tom), I have put the weight back around
my belly, which is extremely frustrating and demoralising because I
was in such good shape in my BFFM days.

I want to lose the belly and also gain some muscle so your promise of
doing both intrigued me, but I am currently doing three meals a day
and I’m wondering if this goal is possible with only 3 meals a day?
———————————————-

A: 4-6 smaller meals per day is in my opinion, still the “best
practice” particularly on muscle-building programs, because there are
higher calorie days and spreading out the intake makes it easier
for most people to hit the protein and calorie targets.

That said, yes you can cut back to fewer meals a day (3-4 m or
3 m + snacks or 3m + post workout drink)… provided you hit your
daily macro and calorie needs. You have to hit your daily targets.

If you do cut back your meal frequency, then the nutrient timing
part of the Holy Grail program (particularly as it relates to food
timing around workouts) will be especially important for you

———————————————-
Q: Is the holy grail available in hard cover and CD?
———————————————-

A: The holy grail program is fully downloadable – the 109 page
manual is a PDF ebook and the audios are MP3s.  This program
is not available in stores – exclusively at the grail website
==> The Holly Grail Body Trasformation <==

———————————————-
Q: What if your program doesn’t work for me?
———————————————-

Then you don’t pay a cent. You get 60 days to try it and that
is MORE than enough time to see it work for you. If it doesn’t
work to your total satisfaction, you get a complete refund,
no questions asked, no hard feelings.

I do have more questions I can answer, but that’s all I have
time for now. If you have a question that wasn’t answered here,
let me know and I’ll add more answers to the list.

Thats it for now. Be sure to Get the Grail before our
special offer ends this week ($114.80 in fr-ee bonuses):
==> The Holly Grail Body Trasformation <==

train hard and expect success!

Tom venuto
==> The Holly Grail Body Trasformation <==

PS the special offer celebrating our program launch this week ends
on Friday October 1st at midnight, so be sure to take a look now:
==> The Holly Grail Body Trasformation <==

1-minute fatloss tip for this week...

Got a minute?

That's all I need to share Jon Benson's first of many video-based 1-minute fatloss tips.

Go here for the first of many....

click-----> The Every Other Day Diet <-----
His new design is something to see too.

He will be posting his weekly live 1-minute video, tons of new features... even a "diet quiz" if you care to test your fatloss knowledge.

Plus his main presentation: "1 Tip To A Flat Belly!"

click----->  The Every Other Day Diet <----

Enjoy!

Russ

The Holy Grail of Building Muscle and Losing Fat REVEALED

My Freinds In Fitness

I wanted to give you a quick heads up…

This could be your last chance to pick up some awesome
FREE special reports from the fat loss guru Tom Venuto.

You may have heard about some or all of these but just
in case you missed any – here’s one more chance to pick
up all four new reports at no cost (100% gratis!)

Tom is currently offering four free fat loss and muscle
building products at no cost here:

1) The Holy Grail of Building Muscle and Losing Fat REVEALED
(a one hour mp3 and written transcript)

 ==>The Holly Grail  Building Muscle and Losing Fat REVEALED <==

 2) Secrets of Gaining Muscle without Gaining Fat

==> The Holly Grail  End Of Bulking <==

3) Never Lose Muscle (100% Pure Fat Loss)
(don’t lose precious muscle when dieting)

==>  The holly Grail The End Of Bulking  <==

4) 50 Body Transformation Mistakes

==>  The holly Grail Mistakes

I wouldn’t procrastinate on this…

Rumor has it these special reports will be coming down
very soon!  Grab them while you can…

You’ll be happy that you did!

Enjoy,

Russ

50 Body-Sabotaging Mistakes

My Freinds In Fitness – How Many of These
50 Body-Sabotaging Mistakes Are You Making?

Click --------> The Holly Grail <— (Free Report)

Inside this FREE report , you’ll discover:

* The short-cut to bypassing weeks, months or
even years or frustratingly slow progress and
reach your fat loss, muscle-building or
body-shaping goals faster than you ever thought
possible

* Other people have already cracked the code on
body transformation… see how you can easily
“copy and paste” the mental and physical success
strategies of those who already succeeded (why
re-invent the wheel?)

* How to find the one “bottleneck” that’s been
choking off your progress for months or years…
and how to fix it

Click --------> The Holly Grail <— (Free Report)

Sincerely,

Russ

Never Lose Muscle Again:

13 Scientific Breakthroughs

Health and Fitness Freinds

Below, you’ll see the download link  for the NEWEST body
transformation report just released by Tom Venuto

Never Lose Muscle: The Holy Grail Method for 100% Pure Fat Loss
The Holly Grail <------- Click

This is a controversial subject (do you lose muscle from dieting…
if so, why?… and how to you STOP it?)

Tom tackles this controversy head on and reveals:

*  The top 3 muscle-retaining factors that determine whether you’ll
lose muscle or keep your muscle on a fat loss diet (they are very
simple, but you can’t dispute their truth or importance)

* 13 NEW fat loss research discoveries from scientists at the
National Instutite of Health and how you can use them to lose more
fat without losing muscle

* Why overweight people have totally different physiologies than
lean people or even people with “average” body fat… and why you
MUST adjust your nutrition according to your current body fat level

* The New Rules of Cutting Calories: if you’re still cutting
“500 calories a day to lose 1 pound per week” or cutting
“1000 calories per day to lose 2 pounds per week” you might be
completely sabotaging yourself .. find out why!

The report is available as a PDF download here: The Holly Grail

Sincerely;

 Russ

Free Report Losing Your Abs Is The Worst

Maybe the only thing worse than never having seen your abs
is having great abs and then losing them…

And it happens all the time.

As challenging as it is to carve out a six pack, many people
do eventually achieve that goal.

Then, satisfied with their level of leanness, they decide it’s
time to shift gears and start adding some muscle.

That’s when it (abdominal definition) all starts going downhill.

You see, most people don’t know how to gain muscle without
gaining back the body fat along with it.

In fact, it’s a scientific truth that your body’s natural tendency
is for gaining fat when you gain lean tissue, so the odds are
stacked against you right from the start.

So what happens is either:

A) You are terrified of losing your abs, so you never gain any
muscle (because you’re always on a fat loss diet… afraid to eat!)

or

B) You gain muscle, but pack on the lard along with it
(you get bulkier, bigger muscles, but goodbye six pack)

what a dilemma!

It never dawns on most people that there is a 3rd option:

C) Gain solid lean body mass without gaining an ounce of fat
Or… even…. GAIN MUSCLE AND LOSE MORE FAT at the same time.

The reason it never dawns on most people is because they think
option “C” is an impossible goal to achieve.

Natural bodybuilder and best-selling author Tom Venuto says
that not only is it possible, he believes that the old
method of gaining muscle, “bulking and cutting” is now
almost completely obsolete.

In his new f-r-e-e report he explains why and tells you what
do do instead:

Click------> The Holy Grail Revealed

This report was just released today and it’s called:
“THE END OF BULKING: How To Gain Muscle Without Gaining Fat”

The report is science-based, but it’s not dry and technical
at all -  it’s actually very entertaining, even funny at times.

Here’s just some of what you’ll learn:

*  Why almost all traditional methods of gaining muscle make
you fat… and how you can add lean mass while staying lean
ALL YEAR ROUND!

* The 7 pitfalls of the old “bulking and cutting” method and
the 10 new “Holy Grail Body Transformation” methods for
gaining rock-solid fat-free muscle

* Why women need these new muscle-building methods even more
than men! (hundreds are already using this system to build
sleek, lean, feminine muscular bodies, without looking “bulky”)

The report is f-re-e and you can download it as a PDF
and read it immediately:

Click------> The Holy Grail Revealed

Sincerely,

Russ @ My Health And Fitness

PS.  I’m not sure how long Tom’s report will be available
so be sure to grab your copy as soon as possible:

Click------> The Holy Grail Revealed

Ten Tips To Make Time For Exercise

“Remember, when you exercise consistently, you’ll have something that’s truly beneficial for your heart and your soul.”

Life seems increasingly complex these days. There are children and pets to care for, partners who need attention and errands to run. On top of that, the cell phone is ringing, the email is chiming, faxes are flying and taxes are coming due. How is a person supposed to find time to exercise?

The key is to make exercise a priority. In a survey of both active and sedentary adults, both groups had 24 hours a week available for their leisure pursuits. So - there is time to exercise! Workouts of 30 minutes, three times a week, add up to a mere hour and a half out of the possible 168 hours in the week. Remember, when you exercise consistently, you'll have something that's truly beneficial for your heart and your soul. Some tips to help you fit in fitness:

1. Pencil in the time. Plan ahead. Make an appointment with yourself and pencil your workout in your schedule. When exercise time becomes a priority, just like a meeting with your boss, you'll give it the importance that it deserves.

2. Remember the benefits. Most regular exercisers will tell someone who doesn't exercise: "You're just not making it a priority." Actually, the non-regular exerciser may feel that the costs of doing the activity outweigh the benefits. Remind yourself that taking a 30-minute walk before work can increase your energy level throughout the day, increase productivity and boost your mood. Isn't that worth a half-hour less sleep?

3. Be prepared. Lay out your exercise clothes the night before and exercise first thing in the morning.

4. Blend it in. Try to incorporate exercise into your daily activities - do you normally walk the dog? Put on your exercise shoes and pick up the pace a notch. Extend the walk to 20-30 minutes - that's your workout (and your dog will love it.) Other ideas: Take the stairs instead of the elevator, park the car in the far end of the parking lot and walk. Use any way you can to increase your daily activity level. It all adds up!

5. Make family and friends time active time. Enroll in a parent-child swim or gymnastics class; take the kids to the park and make an obstacle course for yourself out of the playground; make a date with your spouse to take short after-dinner strolls; get together with a co-worker for a quick lunch plus some brisk window shopping.

6. Set limits. Don't eat lunch (or play your favorite after-work video game) until you've completed your workout for the day. Linking your workout to a well-established routine will help ensure that your exercise quickly becomes a healthy habit.

7. Hire a coach. A good way to ensure your success as a regular exerciser is to assign someone to be your personal fitness "coach." This person could be your spouse, co-worker, a close friend or a sibling—someone who will understand your weekly fitness goals and who can nix any excuse you come up with for not achieving them. Your coach's duties include checking in with you several times a week to see how you're doing. If you miss a workout, the coach can be understanding, but should insist on a scheduled make-up session.

8. Be ready with Plan B. Expect obstacles and overcome them. When your favorite exercise bike is occupied at the gym, jump onto a treadmill or a rower, or start your weight training and return to the bike later. Think about trying a new piece of equipment to spice up your normal routine. This new skill will make your workout more exciting.

9. Create your own bonuses and incentives. A month of workouts can equal a new outfit, an upgrade in equipment, a massage, a half-hour with a personal trainer, a yoga class, or a fancy pair of cross-trainers.

10. Be forgiving. There is a delicate balance between a firm commitment to exercise and a rigid compulsion about keeping to a pre-determined workout schedule. By developing a flexible, healthy attitude about your exercise program - making it part of your life, not your entire life - your enthusiasm for exercising will always remain high.

Drink lots of water. If you exercise for an hour a day you lose 20 percent more fluid than you would if you just sat still and it's even higher on hot, summer days. Dehydration can cause headaches, diarrhea, muscle cramps, and exhaustion, and water is the best (no-fat, no-calorie) way to hydrate. What I suggest is adding the juice of half a lemon or 4 tablespoons of unsweetened cranberry juice to 32 ounces of water with a sprinkle of Steviva Brand Stevia Powder . Aside from being less than 2 carbs, you will get the health benefits that the stevia provides along with the vitamin C and electrolytes that lemon have. You can substitute limes for lemons if you get bored. Click here to order stevia powder.

This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.

4 Common But Useless Fattburning Exercises

You may be wasting your time in the gym or at home if you are trying to shape your body or get rid of bodyfat.

Most people are. That is when it comes to exercise for getting rid of bellyfat and getting into better shape.

I was in the gym today (nothing new... ; ) and I saw all 4 of these exercises being performed by various gym members (again... nothing new.)

And they are useless for 99% of the people on the planet.

Here they are...

----------------------------------------------------------------------|

      USELESS EXERCISE 1: Walking Dumbbell Lunges

----------------------------------------------------------------------|

Okay ladies, this one is for you... although I see guys do this exercise as well.

This is where you take a pair of dumbbells and kneel with one leg, then the other, and so-on, walking around the gym as you go.

The idea behind this exercise is to work the butt, and to some extent the thighs... but it's a joke. It's something invented by trainers who should know better.

If you want to build and tone your butt, exercise one leg at a time. Lunges are a great exercise for this, but save your energy. Do them on a Smith Machine or with a barbell. Work one leg at a time, too. Do not alternate legs. This just wears you out aerobically before it has a chance to get to your glutes.

Here's how I perform lunges:  On a Smith Machine, with pretty heavy weights... one leg at a time. I will do 2-3 sets, or do them in my 7 Minute Body-style workout fashion. I will finish one leg (and one butt cheek) before moving to the other leg.

Why? Again, to focus on the muscle more intensely and to avoid turning a leg/butt workout into a cardio session.

Jon Benson covers exactly how to work the butt area for the best results in 7 Minute Body and 7 Minute Muscle, found right here:

click.here ----- > 7 Minute Muscle

 
----------------------------------------------------------------------|

      USELESS EXERCISE 2:  The Sit-up

----------------------------------------------------------------------|

I'm shocked that people still think sit-ups done the old-fashioned way actually work the abs. Even worse, most people have been fooled into believing this actually helps get rid of bellyfat.

Nonsense. Bellyfat is burned off when you have a good nutrition plan and through general exercise, not using exercises for the abs. Ab exercises are fine, but guess what?

I never train my abs more than 3-5 minutes. Today my ab workout took 3 minutes and 12 seconds to complete. And my abs are sore!

But without the nutrition plan, forget it... I'd never SEE my abs at all. I'd just have a nice wall of muscle with a bunch of flab covering it up.

The best nutrition plan for abs is The Every Other Day Dietplan, found here:

click.here ----- >The Every Other Day Dietplan

The best exercises to do for the actual ab muscles are hanging leg raises, done slowly, crunches (if you do them right)... and that's really all you need.

----------------------------------------------------------------------|

      USELESS EXERCISE 3:  The Bench Press

----------------------------------------------------------------------|

I'm going to get a lot of flack from the guys out there who love to bench, but I'm here to tell you that this exercise for bodyshaping is all but worthless.

Why? Because most people are not built right body-wise to bench press on a flat bench with a barbell. I am not, that's for sure.

Bench presses work if you have short arms, a relatively short torso, and your shoulders are genetically strong.

Protect your shoulders and really work your chest by doing incline dumbbell presses with your palms facing OUT, not in toward your head. This protects the rotator cuff, a part of the shoulder that is often injured using barbell bench presses.

Combine this with a good cable fly or press movement and you're set. Again, you only need about 7-14 minutes of chest work tops to get the job done.

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      USELESS EXERCISE 4:  Most Cardio Exercises

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Yep... saved the best for last.

Here's a fact:  Most cardio (bike, treadmill, glider, whatever) is a waste to time... UNLESS you do it at the right time with the right nutrition plan.

The calories you burn from cardio will be easily negated simply by eating a bagel! Hardly effective for getting rid of bodyfat. Weight training and/or resistance training at home or with your body weight, as covered in 7 Minute Muscle, is your best bet for exercise that burns-off mega-calories and keeps on burning long after the exercise session is over.

Here's how to use traditional cardio wisely:

1. Do it first thing in the morning on an empty stomach;
2. Keep your heart rate down to 75% of your max (220 minus your age x .75 will give you this number, at least approximately);
3. "Burst" for 2-3 minutes in your session up to 85-90% of your max heart rate.
4. OR, do cardio right after weight or resistance training when your heart rate is already elevated and your blood sugar is lower. Your body burns blood sugar first during exercise.

Cardio for most people only needs to be performed 3-4 times a week for 20 minutes. The only time I break this rule is when I want to get my bodyfat below 10%. Then I will do more, but only using the rules above.

Hope this saves you a ton of time with your workouts.

P.S.  You can get both books, The Every Other Day Dietplan and 7 Minute Body, for a big-time discount by going here and watching this presentation:

click.here ----- > The Every Other Day Dietplan

Russ