[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]
Let's get this one out in the open:
1. Fats do not make you gain bodyfat.
2. Fats do not put you on Heart Attack Row.
3. Fats are not the enemy.
We've been sold a bag of lies when it comes to fats. Fats are essential for your body's hormone production, skin health, absorption of fat-soluble vitamins, and even burning bodyfat. Yep... you need fats to burn fat.! Studies have been conducted to attempt to elevate cholesterol levels using high-fat diets. Most all of them have failed miserably -- in fact several "lowered" total cholesterol while raising the so-called "good" cholesterol (HDL).
That being said, you don't need the following...
1. A lot of fats in your diet. Fats still contain over twice the calories per gram as carbs and protein.
2. Any kind of "fake fats" -- margarine or processed oils of any kind are highly dangerous foods.
Here's my simple dietary fats solution:
1. Eat fats as they occur in nature, but eat at least 80% as they "actually" occur in nature -- meaning from grass-fed and free-range sources. The extra cost is worth it. It tastes better and your medical costs will well offset the few dollars more per pound you pay.
2. Cook with a combination of olive oil and coconut oil, but use both sparingly. If you are eating plenty of animal protein you do not need excessive fats... not because of 'danger' but because of needless calories. Not a good idea if you're wanting to keep your abs. But a bit of raw butter or olive oil can make bland veggies taste wonderful, so feel freee. Also, omega 3-rich fats like olive oil and fish (and especially fish oil) help lower inflammation. That's the real culprit behind heart disease in most cases.
3. Avoid a lot of fats at night. The night-time meals should be high in lean protein (tuna, tofu, turkey breast) with very limited fats if you are wanting to really get lean. If you are just trying to shed bodyweight slowly, it's okay to have some fats at night.
Just do me a favor: If you are on the "Fats make you gain bodyfat and have heart attacks" bandwagon, jump off. We have consumed fat for countless thousands of years. Just consume it the way we always HAVE (naturally, not stuffed with hormones and cooked up in a lab) and you'll be fine. If you want a diet-solution that actually uses dietary fats to help you take off the bodyfat, then use this one:
http://www.everyotherdaydiet.com/aff/40butfit <--- Eat Fats, Burn Bodyfat!
It's a real-world plan that allows you to eat your favorite foods and still shed the bodyweight you want.And yes -- that includes fats.
Wednesday, April 29, 2009
Tuesday, April 28, 2009
Exercise Less, Not More!
Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]
If I had to pick out the number one reason most people fail to achieve good results in the gym, guess what it would be? Over-training. Exercising too much. Sounds counter-intuitive, but trust me: It's quite real.
Folks write to me all the time and say..."Jon, I don't get it. I cannot lose bodyfat and I'm running six days a week for an hour and training in the gym five days a week for 45 minutes!"My answer back is usually:"
You are training 4x more than me, and I'm a fitness pro!" Look, do you take 21 aspirin for a headache, thinking the more you take the faster your pain will go away? No? So why apply the same logic to fitness? Only a certain amount is required. Beyond that, you are spinning your wheels.
When I wrote 7 Minute Muscle (available here: http://www.7minutemuscle.com/aff/40butfit) I exposed all the lies about training too long and why this is not the best way to achieve the results you want. Check it out if you want the facts. One more thing: 75% of your progress will come in the kitchen, not in the gym or on the treadmill. As for me, I would much rather eat smart and train less than train all the time and be forced to eat 6-8 times a day just to recover from it all.
That makes no sense to me at all. You?
http://www.7minutemuscle.com/aff/40butfit <--- Less Is More!
If I had to pick out the number one reason most people fail to achieve good results in the gym, guess what it would be? Over-training. Exercising too much. Sounds counter-intuitive, but trust me: It's quite real.
Folks write to me all the time and say..."Jon, I don't get it. I cannot lose bodyfat and I'm running six days a week for an hour and training in the gym five days a week for 45 minutes!"My answer back is usually:"
You are training 4x more than me, and I'm a fitness pro!" Look, do you take 21 aspirin for a headache, thinking the more you take the faster your pain will go away? No? So why apply the same logic to fitness? Only a certain amount is required. Beyond that, you are spinning your wheels.
When I wrote 7 Minute Muscle (available here: http://www.7minutemuscle.com/aff/40butfit) I exposed all the lies about training too long and why this is not the best way to achieve the results you want. Check it out if you want the facts. One more thing: 75% of your progress will come in the kitchen, not in the gym or on the treadmill. As for me, I would much rather eat smart and train less than train all the time and be forced to eat 6-8 times a day just to recover from it all.
That makes no sense to me at all. You?
http://www.7minutemuscle.com/aff/40butfit <--- Less Is More!
28 Days
Hey guys! Just a quick update. I finished up 4 weeks on my routine Sunday. 10 lbs. lost! YEAH! BTW, I did this while being out of town 2 of the 4 weekends.
I like this program I'm doing. I'll get y'all some info up about it. I'm leaving again Wednesday and will be back on Sunday. I'll try to post some stuff while I'm gone, but no promises. I'll be working and the schedule seems to be pretty full.
I like this program I'm doing. I'll get y'all some info up about it. I'm leaving again Wednesday and will be back on Sunday. I'll try to post some stuff while I'm gone, but no promises. I'll be working and the schedule seems to be pretty full.
Sunday, April 26, 2009
How Long To Rest Between Sets
[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]
A lot of my readers ask me how long to rest between sets while exercising. The answer is: It depends on your goals.If you are training to increase strength, I recommend resting a bit longer - up to two minutes for exercises like squats and heavy dumbbell work. But if you want to burn the most amount of bodyfat and gain lean muscle, I recommend resting for very short periods of time."The Iron Guru" Vince Gironda used to recommend leaving your hands on the bar between sets -- now THAT is short rest intervals! He would frequently rest only 15-20 seconds between sets.This is similar to the strategy I use in 7 Minute Muscle -- very short rest intervals and very intense training. Smart, short, efficient. That's the way to go. A good place to start is simply reducing your rest intervals by 10 seconds. No matter what workout you're using, decrease your rest by 10 seconds between sets. You may not be as strong on the last few sets (if you are training traditionally... if you use 7 Minute Muscle your rest is "built-in" and not an issue.) Over time you will work your way back up to the same amount of sets and reps but done in far less time.This means more work output, which means more muscle if your nutrition is good.This is the best way to train most of the time: Limited rest, intense sets, and short workouts. They are the ones that produce results.Go here for more information --
http://www.7minutemuscle.com/aff/40butfit <--- Short, effective workouts
A lot of my readers ask me how long to rest between sets while exercising. The answer is: It depends on your goals.If you are training to increase strength, I recommend resting a bit longer - up to two minutes for exercises like squats and heavy dumbbell work. But if you want to burn the most amount of bodyfat and gain lean muscle, I recommend resting for very short periods of time."The Iron Guru" Vince Gironda used to recommend leaving your hands on the bar between sets -- now THAT is short rest intervals! He would frequently rest only 15-20 seconds between sets.This is similar to the strategy I use in 7 Minute Muscle -- very short rest intervals and very intense training. Smart, short, efficient. That's the way to go. A good place to start is simply reducing your rest intervals by 10 seconds. No matter what workout you're using, decrease your rest by 10 seconds between sets. You may not be as strong on the last few sets (if you are training traditionally... if you use 7 Minute Muscle your rest is "built-in" and not an issue.) Over time you will work your way back up to the same amount of sets and reps but done in far less time.This means more work output, which means more muscle if your nutrition is good.This is the best way to train most of the time: Limited rest, intense sets, and short workouts. They are the ones that produce results.Go here for more information --
http://www.7minutemuscle.com/aff/40butfit <--- Short, effective workouts
Saturday, April 25, 2009
CHEAT MEAL TODAY
Watching NASCAR Cup qualifying from Talladega.
I'm getting ready for my CHEAT MEAL for the week:
Lasagna
Salad with Ranch Dressing
Garlic Bread
Tea
YUMMY!!!
Then we are going to plant our garden!
I'm getting ready for my CHEAT MEAL for the week:
Lasagna
Salad with Ranch Dressing
Garlic Bread
Tea
YUMMY!!!
Then we are going to plant our garden!
CINNAMON & HONEY
Bet the drug companies won't like this one getting around.
Facts on Honey and Cinnamon:
It is found that a mixture of honey and cinnamon cures most diseases. Honey is produced in most of the countries of the world. Scientists of today also accept honey as a 'Ram Ban' (very effective) medicine or all kinds of diseases. Honey can be used without any side effects for any kind of diseases. Today's science says that even though honey is sweet, if taken in the right dosage as a medicine, it does not harm diabetic patients. Weekly World News, a magazine in Canada, in its issue dated 17 January,1995 has given the following list of diseases that can be cured by honey and cinnamon as researched by western scientists:
HEART DISEASES: > > Make a paste of honey and cinnamon powder, apply on bread, instead of jelly and jam, and eat it regularly for breakfast. It reduces the cholesterol in the arteries and saves the patient from heart attack. Also those who have already had an attack, if they do this process daily, they are kept miles away from the next attack. Regular use of the above process relieves loss of breath and strengthens the heart beat. In America and Canada , various nursing homes have treated patients successfully and have found that as you age, the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and veins.
ARTHRITIS: > > Arthritis patients may take daily, morning, and night, one cup of hot water With two spoons of honey and one small teaspoon of cinnamon powder. If Taken regularly even chronic arthritis can be cured. In a recent research Conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half Teaspoon Cinnamon powder before breakfast, they found that within a week, out of the 200 people so treated, practically 73 patients were totally relieved of pain, and within a month, mostly all the patients who could not walk or move around because of arthritis started walking without pain.
BLADDER INFECTIONS: >>Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder.
CHOLESTEROL: > > Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water, given to a cholesterol patient, was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, if taken three times a day, any chronic cholesterol is cured. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol.
COLDS: > > Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and clear the sinuses.
UPSET STOMACH: > > Honey taken with cinnamon powder cures stomach ache and also clears Stomach ulcers from the root.
GAS: > > According to the studies done in India and Japan , it is revealed that if Honey is taken with cinnamon powder the stomach is relieved of gas.
IMMUNE SYSTEM: > > Daily use of honey and cinnamon powder strengthens the immune system and Protects the body from bacteria and viral attacks. Scientists have found That honey has various vitamins and iron in large amounts. Constant use of honey strengthens the white blood corpuscles to fight bacteria and viral Diseases.
INDIGESTION: > > Cinnamon powder sprinkled on two tablespoons of honey taken before food Relieves acidity and digests the heaviest of meals.
INFLUENZA: > > A scientist in Spain has proved that honey contains a natural ' Ingredient' Which kills the influenza germs and saves the patient from flu.
LONGEVITY: > > Tea made with honey and cinnamon powder, when taken regularly, arrests the Ravages of old age. Take four spoons of honey, one spoon of cinnamon powder And three cups of water and boil to make like tea.. Drink 1/4 cup, three to Four times a day. It keeps the skin fresh and soft and arrests old age. Life spans also increases and even a 100 year old, starts performing the Chores of a 20-year-old.
PIMPLES: > > Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it next morning with Warm water. If done daily for two weeks, it removes pimples from the root.
SKIN INFECTIONS: > > Applying honey and cinnamon powder in equal parts on the affected parts Cures eczema, ringworm and all types of skin infections.
WEIGHT LOSS: > > Daily in the morning one half hour before breakfast on an empty stomach And at night before sleeping, drink honey and cinnamon powder boiled in one Cup of water. If taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie di et.
CANCER: > > Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder for one month three time s a day.
FATIGUE: > > Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens, who take honey and cinnamon powder in equal parts, are more alert and flexible. Dr. Milton, who has done research, says that a half Tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, taken daily after brushing and in the afternoon at about 3:00 P.M. When the vitality of the body starts to decrease, increases the vitality of the body within a week.
BAD BREATH: > > People of South America , first thing in the morning, gargle with one teaspoon of honey and cinnamon powder mixed in hot water, so their breath stays fresh throughout the day.
HEARING LOSS: > > Daily morning and night honey and cinnamon powder, taken in equal parts restore hearing. Remember when we were kids? We had toast with real butter and cinnamon sprinkled on it!
Facts on Honey and Cinnamon:
It is found that a mixture of honey and cinnamon cures most diseases. Honey is produced in most of the countries of the world. Scientists of today also accept honey as a 'Ram Ban' (very effective) medicine or all kinds of diseases. Honey can be used without any side effects for any kind of diseases. Today's science says that even though honey is sweet, if taken in the right dosage as a medicine, it does not harm diabetic patients. Weekly World News, a magazine in Canada, in its issue dated 17 January,1995 has given the following list of diseases that can be cured by honey and cinnamon as researched by western scientists:
HEART DISEASES: > > Make a paste of honey and cinnamon powder, apply on bread, instead of jelly and jam, and eat it regularly for breakfast. It reduces the cholesterol in the arteries and saves the patient from heart attack. Also those who have already had an attack, if they do this process daily, they are kept miles away from the next attack. Regular use of the above process relieves loss of breath and strengthens the heart beat. In America and Canada , various nursing homes have treated patients successfully and have found that as you age, the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and veins.
ARTHRITIS: > > Arthritis patients may take daily, morning, and night, one cup of hot water With two spoons of honey and one small teaspoon of cinnamon powder. If Taken regularly even chronic arthritis can be cured. In a recent research Conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half Teaspoon Cinnamon powder before breakfast, they found that within a week, out of the 200 people so treated, practically 73 patients were totally relieved of pain, and within a month, mostly all the patients who could not walk or move around because of arthritis started walking without pain.
BLADDER INFECTIONS: >>Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder.
CHOLESTEROL: > > Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water, given to a cholesterol patient, was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, if taken three times a day, any chronic cholesterol is cured. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol.
COLDS: > > Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and clear the sinuses.
UPSET STOMACH: > > Honey taken with cinnamon powder cures stomach ache and also clears Stomach ulcers from the root.
GAS: > > According to the studies done in India and Japan , it is revealed that if Honey is taken with cinnamon powder the stomach is relieved of gas.
IMMUNE SYSTEM: > > Daily use of honey and cinnamon powder strengthens the immune system and Protects the body from bacteria and viral attacks. Scientists have found That honey has various vitamins and iron in large amounts. Constant use of honey strengthens the white blood corpuscles to fight bacteria and viral Diseases.
INDIGESTION: > > Cinnamon powder sprinkled on two tablespoons of honey taken before food Relieves acidity and digests the heaviest of meals.
INFLUENZA: > > A scientist in Spain has proved that honey contains a natural ' Ingredient' Which kills the influenza germs and saves the patient from flu.
LONGEVITY: > > Tea made with honey and cinnamon powder, when taken regularly, arrests the Ravages of old age. Take four spoons of honey, one spoon of cinnamon powder And three cups of water and boil to make like tea.. Drink 1/4 cup, three to Four times a day. It keeps the skin fresh and soft and arrests old age. Life spans also increases and even a 100 year old, starts performing the Chores of a 20-year-old.
PIMPLES: > > Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it next morning with Warm water. If done daily for two weeks, it removes pimples from the root.
SKIN INFECTIONS: > > Applying honey and cinnamon powder in equal parts on the affected parts Cures eczema, ringworm and all types of skin infections.
WEIGHT LOSS: > > Daily in the morning one half hour before breakfast on an empty stomach And at night before sleeping, drink honey and cinnamon powder boiled in one Cup of water. If taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie di et.
CANCER: > > Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder for one month three time s a day.
FATIGUE: > > Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens, who take honey and cinnamon powder in equal parts, are more alert and flexible. Dr. Milton, who has done research, says that a half Tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, taken daily after brushing and in the afternoon at about 3:00 P.M. When the vitality of the body starts to decrease, increases the vitality of the body within a week.
BAD BREATH: > > People of South America , first thing in the morning, gargle with one teaspoon of honey and cinnamon powder mixed in hot water, so their breath stays fresh throughout the day.
HEARING LOSS: > > Daily morning and night honey and cinnamon powder, taken in equal parts restore hearing. Remember when we were kids? We had toast with real butter and cinnamon sprinkled on it!
HIIT CARDIO
I had an awesome HIIT walk/run cardio workout this morning at the track. I love this nice warm weather. I just do better in this weather. I can't breath could when it's dry and cold and my joints and muscles hurt too.
I'll post an article later about HIIT training in case anyone is interested.
I'll post an article later about HIIT training in case anyone is interested.
MICROWAVING WATER
A 26-year old man decided to have a cup of coffee. He took a cup of water and put it in the microwave to heat it up (something that he had done numerous times before). I am not sure how long he set the timer for, but he wanted to bring the water to a boil. When the timer shut the oven off, he removed the cup from the oven. As he looked into the cup, he noted that the! water was not boiling, but suddenly the water in the cup 'blew up' into his face. The cup remained intact until he threw it out of his hand, but all the water had flown out into his face due to the build up of energy. His whole face is blistered and he has 1st and 2nd degree burns to his face which may leave scarring. He also may have lost partial sight in his left eye. While at the hospital, the doctor who was attending to him stated that this is a fairly common occurrence and water (alone) should never be heated in a microwave oven. If water is heated in this manner, something should be placed in the cup to diffuse the energy such as a wooden stir stick, tea bag, etc.., (nothing metal).
General Electric's Response: Thanks for contacting us, I will be happy to assist you. The e-mail that you received is correct. Microwaved water and other liquids do not always bubble when they reach the boiling point. They can actually get superheated and not bubble at all. The superheated liquid will bubble up out of the cup when it is moved or when something like a spoon or tea bag is put into it. To prevent this from happening and causing injury, do not heat any liquid for more than two minutes per cup. After heating, let the cup stand in the microwave for thirty seconds! before moving it or adding anything into it.
Here is what our local science teacher had to say on the matter: 'Thanks for the microwave warning. I have seen this happen before. It is caused by a phenomenon known as super heating. It can occur anytime water is heated and will particularly occur if the vessel that the water is heated in is new, or when heating a small amount of water (less than half a cup). What happens is that the water heats faster than the vapor bubbles can form. If the cup is very new then it is unlikely to have small surface scratches inside it that provide a place for the bubbles to form. As the bubbles cannot form and release some of the heat has built up, the liquid does not boil, and the liquid continues to heat up well past its boiling point. What then usually happens is that the liquid is bumped or jarred, which is just enough of a shock to cause the bubbles to rapidly form and expel the hot liquid. The rapid formation of bubbles is also why a carbonated beverage spews when opened after having been shaken.'
General Electric's Response: Thanks for contacting us, I will be happy to assist you. The e-mail that you received is correct. Microwaved water and other liquids do not always bubble when they reach the boiling point. They can actually get superheated and not bubble at all. The superheated liquid will bubble up out of the cup when it is moved or when something like a spoon or tea bag is put into it. To prevent this from happening and causing injury, do not heat any liquid for more than two minutes per cup. After heating, let the cup stand in the microwave for thirty seconds! before moving it or adding anything into it.
Here is what our local science teacher had to say on the matter: 'Thanks for the microwave warning. I have seen this happen before. It is caused by a phenomenon known as super heating. It can occur anytime water is heated and will particularly occur if the vessel that the water is heated in is new, or when heating a small amount of water (less than half a cup). What happens is that the water heats faster than the vapor bubbles can form. If the cup is very new then it is unlikely to have small surface scratches inside it that provide a place for the bubbles to form. As the bubbles cannot form and release some of the heat has built up, the liquid does not boil, and the liquid continues to heat up well past its boiling point. What then usually happens is that the liquid is bumped or jarred, which is just enough of a shock to cause the bubbles to rapidly form and expel the hot liquid. The rapid formation of bubbles is also why a carbonated beverage spews when opened after having been shaken.'
Slept until 6am this morning...
That's called "sleeping in" for me. I am home this weekend, then have events the next 2 weekends. I need to work on my taxes and finish up some other bookkeeping tasks this weekend.
We are sunny and in the 80's so I plan to spend as much time outside as I can. I think we will plant our tomatoes and peppers today.
I have a bunch of articles that I want to share so I will try to get them all posted over the weekend.
ENJOY!
We are sunny and in the 80's so I plan to spend as much time outside as I can. I think we will plant our tomatoes and peppers today.
I have a bunch of articles that I want to share so I will try to get them all posted over the weekend.
ENJOY!
Friday, April 24, 2009
GET RID OF ARM FLAB
[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]
Got arm flab? Know someone who does? Some women I know with a healthy sense of humor refer to it as "their wings" because their arm flab flaps when they walk or jog. It's time to get rid of your wings ladies...... and guys, listen up: You are not immune to arm flab. Even if your don't have any, the tips I'm about to give will help you build stronger arms.Before I go any further, I have to tell you about Marty Web. Marty looked like ... well, your typical 59-year-old housewife. Actually she looked a bit worse. She was a good 80 pounds over her ideal bodyweight. And she had her wings...... big time wings. Loads of arm flab.That was at age 59. At age 61... wow. Different story. Marty transformed her body to such a degree that even I could have never guessed she was an OUNCE overweight! Her story and 52 others just like her, male and female, are in my first book -- and my best-seller
Fit Over 40.I'd like you to read more about it here --
http://www.fitover40.com/aff/40butfit <--- cure for arm flab.
Marty replaced her "wings" with toned, beautiful arms. And you can too. She has two pages in Fit Over 40... too much to cover in an email... but here's the basics to get you started:
1. You have to get your nutrition down pat. Most people think that the flab on their arms (or anywhere for that matter) can be solved by "turning it into muscle."This is not true folks. Fat does not turn into "anything". It is used for energy. Period. Muscle is muscle. Fat is fat.You must use low-insulin nutrition like I recommend in all my books, including Fit Over 40, to lower your bodyfat. For ladies, the back-of-the-arm bodyfat is often the last bit to go. But I promise -- it will go. It can go for anyone. Marty Web and dozens of other ladies in Fit Over 40 prove that in living color... and they share how they did it. Low-insulin nutrition means eating more protein-rich foods, foods that are not processed, and plenty of tasty veggies. But it does not mean you cannot have your pizza and burgers here and there. I do every week and my bodyfat is low.
2. You must train your triceps. The back of the arm is made of three muscles called the "triceps". You have a long head, a medial head and a lateral head that form the triceps muscle group. If you cannot access a gym, you can do plain-old pushups to work all three heads of the triceps. Here's a few tips. First, if you cannot do a pushup with your legs straight, start by doing them on your knees. Work up to straight-legged pushups. Second, do one third of your reps with your hands facing away from your body, one third with your hands facing toward your body (fingers pointing toward you) and the final third with your hands in the "normal" pushup position, facing the same direction as your body. This will work the various heads nicely. If you have access to a gym, see the exercises for the triceps found in my book Fit Over 40:
http://www.fitover40.com/aff/40butfit <--- say good-bye to arm flab
3. Finally, you have to have a role model. Find someone like Marty who has lost their wings and use their success to inspire you. Put these three things together and you too will be "grounded" -- wingless, but with a lovely pair of arms that never jiggle and look fantastic.
Got arm flab? Know someone who does? Some women I know with a healthy sense of humor refer to it as "their wings" because their arm flab flaps when they walk or jog. It's time to get rid of your wings ladies...... and guys, listen up: You are not immune to arm flab. Even if your don't have any, the tips I'm about to give will help you build stronger arms.Before I go any further, I have to tell you about Marty Web. Marty looked like ... well, your typical 59-year-old housewife. Actually she looked a bit worse. She was a good 80 pounds over her ideal bodyweight. And she had her wings...... big time wings. Loads of arm flab.That was at age 59. At age 61... wow. Different story. Marty transformed her body to such a degree that even I could have never guessed she was an OUNCE overweight! Her story and 52 others just like her, male and female, are in my first book -- and my best-seller
Fit Over 40.I'd like you to read more about it here --
http://www.fitover40.com/aff/40butfit <--- cure for arm flab.
Marty replaced her "wings" with toned, beautiful arms. And you can too. She has two pages in Fit Over 40... too much to cover in an email... but here's the basics to get you started:
1. You have to get your nutrition down pat. Most people think that the flab on their arms (or anywhere for that matter) can be solved by "turning it into muscle."This is not true folks. Fat does not turn into "anything". It is used for energy. Period. Muscle is muscle. Fat is fat.You must use low-insulin nutrition like I recommend in all my books, including Fit Over 40, to lower your bodyfat. For ladies, the back-of-the-arm bodyfat is often the last bit to go. But I promise -- it will go. It can go for anyone. Marty Web and dozens of other ladies in Fit Over 40 prove that in living color... and they share how they did it. Low-insulin nutrition means eating more protein-rich foods, foods that are not processed, and plenty of tasty veggies. But it does not mean you cannot have your pizza and burgers here and there. I do every week and my bodyfat is low.
2. You must train your triceps. The back of the arm is made of three muscles called the "triceps". You have a long head, a medial head and a lateral head that form the triceps muscle group. If you cannot access a gym, you can do plain-old pushups to work all three heads of the triceps. Here's a few tips. First, if you cannot do a pushup with your legs straight, start by doing them on your knees. Work up to straight-legged pushups. Second, do one third of your reps with your hands facing away from your body, one third with your hands facing toward your body (fingers pointing toward you) and the final third with your hands in the "normal" pushup position, facing the same direction as your body. This will work the various heads nicely. If you have access to a gym, see the exercises for the triceps found in my book Fit Over 40:
http://www.fitover40.com/aff/40butfit <--- say good-bye to arm flab
3. Finally, you have to have a role model. Find someone like Marty who has lost their wings and use their success to inspire you. Put these three things together and you too will be "grounded" -- wingless, but with a lovely pair of arms that never jiggle and look fantastic.
Protect Your Daughters From Breast Cancer
I got this information from www.SparkPeople.com and thought I'd share.
Recently, scientists studied the effects of diet on mice that were genetically modified to develop breast cancer. Once bred, they fed female mice a diet high in either omega-3 fatty acids or omega-6 fatty acids throughout pregnancy and while breastfeeding their young mice. Once weaned, the young female mice continued on either the omega-3 or omega-6 diet. All of the baby mice on the omega-6 fatty acid diet showed tumor development by 6 months of age, while those on the healthy, omega-3 fatty acid diet had only 13% incidence of tumor development.
Most people's diets are high in meat, eggs, poultry, snack crackers, chips, sweets, baked goods, vegetables oils, and margarine--foods high in omega-6 fatty acids--and low in omega-3 fatty acids. This type diet may actually increase the risk for breast cancer.
Action Sparked: Your daughter's risk of developing breast cancer is likely reduced when you:
eat foods rich in omega-3 fatty acids during pregnancy and lactation, and
continue to feed her a diet rich in omega-3 fatty acids after weaning. Include 2-3 servings of foods high in omega-3 fatty acids (foods such as flaxseed, flaxseed oil, canola oil, soybeans, soybean oil, walnuts, fish and shellfish) each week.
www.sparkpeople.com
Recently, scientists studied the effects of diet on mice that were genetically modified to develop breast cancer. Once bred, they fed female mice a diet high in either omega-3 fatty acids or omega-6 fatty acids throughout pregnancy and while breastfeeding their young mice. Once weaned, the young female mice continued on either the omega-3 or omega-6 diet. All of the baby mice on the omega-6 fatty acid diet showed tumor development by 6 months of age, while those on the healthy, omega-3 fatty acid diet had only 13% incidence of tumor development.
Most people's diets are high in meat, eggs, poultry, snack crackers, chips, sweets, baked goods, vegetables oils, and margarine--foods high in omega-6 fatty acids--and low in omega-3 fatty acids. This type diet may actually increase the risk for breast cancer.
Action Sparked: Your daughter's risk of developing breast cancer is likely reduced when you:
eat foods rich in omega-3 fatty acids during pregnancy and lactation, and
continue to feed her a diet rich in omega-3 fatty acids after weaning. Include 2-3 servings of foods high in omega-3 fatty acids (foods such as flaxseed, flaxseed oil, canola oil, soybeans, soybean oil, walnuts, fish and shellfish) each week.
www.sparkpeople.com
Thursday, April 23, 2009
Beautiful 80 degree spring weather
I am loving this weather! Just finished walking my dogs. Ready for a snack. I think I'll have an Asian pear and a cheese stick with a bottle of water.
Had a nice 30 minute ab/cardio workout this morning at home.
I'll be back in the gym in the morning for my last strength training routine for the week. I'm coming up on the end of my 4th week of my 16 week quest. Looks like it's going to be about 10 lbs. lost in 1 month! YAHOO!
Had a nice 30 minute ab/cardio workout this morning at home.
I'll be back in the gym in the morning for my last strength training routine for the week. I'm coming up on the end of my 4th week of my 16 week quest. Looks like it's going to be about 10 lbs. lost in 1 month! YAHOO!
New Research: Fat is Contagious?
[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]
It's like a dream come true. "Gaining bodyfat is the result of a virus. "Wouldn't that be great news? Well...Let me tell you about the AD-36 adenovirus. Adenoviruses are the same nasty bugs that cause the common cold. We all have these viruses in various forms in our body all the time. That last bit is a critical distinction. Remember that. The Pennington Biomedical Research Center in Louisiana has been doing some really ground-breaking research on AD-36. AD-36 affects stem cells... more specifically fat cells, both pre-formed and post-formed. This means AD-36 can make MORE fat cells if contracted as an infant and make your fat cells larger if contracted as an adult. Or so the theory goes. To quote the study: "Earlier researchers have concluded that Ad-36 may be contributors to obesity by super-charging fat cells to grow and store more fat. Until now, though, those researchers thought the viruses targeted pre-fat cells (called pre-adipocytes), causing them to convert in higher numbers to fat cells and causing those fat cells to be larger. Those studies were in mice. Pasaricas work determines the virus targets stem cells in humans. "The result?" In one test, a third of obese people had the rare and highly contagious virus compared to just 11 percent of thinner people. Weight gain can last three months until the body has built up resistance to the bug. "Wow. Sounds like we have a winner here. A virus that you can catch that literally makes you gain bodyfat! All we need is...a vaccine!Right? Wrong. First of all, notice that 11% of LEAN people have AD-36. And at any given time, just like a cold or a flu virus, you could contract AD-36. If your body has 'never' been exposed to it, you may require about 3 months to build up antibodies to ward it off. Now, you can gain a lot of weight in 3 months... but come on. You cannot become obese in three months unless you are really, REALLY working at it. Plus, like most viruses, you build up immunity to AD-36. Researchers do not know how long the immunity lasts, but some theorize it could last years... some even decades. And let's not forget those 11% who are lean and have the virus. Why did they not all of a sudden get "sick" with bodyfat? Because they are not EATING or LIVING in a way that allows them to gain bodyfat no matter what nasty freakin' viruses may be floating about, that's why. That's right folks: It is always going to come down to the food we put in our body and the way we move.
Here's another hypothesis presented by Sherry Strong, food philosopher and nutritionist: "This could very well be the result of nature creating a mutation to encourage us to eat more due to the fact our consumption of natural, whole and organic foods is so low. "Brilliant observation... and one that makes complete sense. Even if a "virus" is responsible for 20% of our weight gain, what about the other 80%? We do not need a vaccine other than good food and a common sense workout plan.
Here's the best --http://www.7minutemuscle.com/aff/40butfit <--- the "vaccine" for bodyfat
Here's why I love this workout:
1. It's fast. 7-14 minutes 3-5 days per week. Anyone on earth can do this.
2. The Basic Upgrade (you will see it) still comes with a copy of my book "The Every Other Day Diet." Put the two together and you have an absolute winner of a plan that's practical and enjoyable.
3. Plus, anyone who owns "Every Other Day Diet" gets my upcoming "Radical Fatloss Blueprint" book freee. It comes out March 1st. That's 3 good reasons to go here and check out 7 Minute Muscle...
http://www.7minutemuscle.com/aff/40butfit <--- the "vaccine" for bodyfat.
Here's one more: You know better. You know that there's never going to be a magic pill for health, vitality, energy and looking your best. We can keep hoping... or you can take action and get what you want now. To me, that makes more sense than AD-36 "Super-Retro Fat-burning Vaccine" to hit the marketplace in 2021
It's like a dream come true. "Gaining bodyfat is the result of a virus. "Wouldn't that be great news? Well...Let me tell you about the AD-36 adenovirus. Adenoviruses are the same nasty bugs that cause the common cold. We all have these viruses in various forms in our body all the time. That last bit is a critical distinction. Remember that. The Pennington Biomedical Research Center in Louisiana has been doing some really ground-breaking research on AD-36. AD-36 affects stem cells... more specifically fat cells, both pre-formed and post-formed. This means AD-36 can make MORE fat cells if contracted as an infant and make your fat cells larger if contracted as an adult. Or so the theory goes. To quote the study: "Earlier researchers have concluded that Ad-36 may be contributors to obesity by super-charging fat cells to grow and store more fat. Until now, though, those researchers thought the viruses targeted pre-fat cells (called pre-adipocytes), causing them to convert in higher numbers to fat cells and causing those fat cells to be larger. Those studies were in mice. Pasaricas work determines the virus targets stem cells in humans. "The result?" In one test, a third of obese people had the rare and highly contagious virus compared to just 11 percent of thinner people. Weight gain can last three months until the body has built up resistance to the bug. "Wow. Sounds like we have a winner here. A virus that you can catch that literally makes you gain bodyfat! All we need is...a vaccine!Right? Wrong. First of all, notice that 11% of LEAN people have AD-36. And at any given time, just like a cold or a flu virus, you could contract AD-36. If your body has 'never' been exposed to it, you may require about 3 months to build up antibodies to ward it off. Now, you can gain a lot of weight in 3 months... but come on. You cannot become obese in three months unless you are really, REALLY working at it. Plus, like most viruses, you build up immunity to AD-36. Researchers do not know how long the immunity lasts, but some theorize it could last years... some even decades. And let's not forget those 11% who are lean and have the virus. Why did they not all of a sudden get "sick" with bodyfat? Because they are not EATING or LIVING in a way that allows them to gain bodyfat no matter what nasty freakin' viruses may be floating about, that's why. That's right folks: It is always going to come down to the food we put in our body and the way we move.
Here's another hypothesis presented by Sherry Strong, food philosopher and nutritionist: "This could very well be the result of nature creating a mutation to encourage us to eat more due to the fact our consumption of natural, whole and organic foods is so low. "Brilliant observation... and one that makes complete sense. Even if a "virus" is responsible for 20% of our weight gain, what about the other 80%? We do not need a vaccine other than good food and a common sense workout plan.
Here's the best --http://www.7minutemuscle.com/aff/40butfit <--- the "vaccine" for bodyfat
Here's why I love this workout:
1. It's fast. 7-14 minutes 3-5 days per week. Anyone on earth can do this.
2. The Basic Upgrade (you will see it) still comes with a copy of my book "The Every Other Day Diet." Put the two together and you have an absolute winner of a plan that's practical and enjoyable.
3. Plus, anyone who owns "Every Other Day Diet" gets my upcoming "Radical Fatloss Blueprint" book freee. It comes out March 1st. That's 3 good reasons to go here and check out 7 Minute Muscle...
http://www.7minutemuscle.com/aff/40butfit <--- the "vaccine" for bodyfat.
Here's one more: You know better. You know that there's never going to be a magic pill for health, vitality, energy and looking your best. We can keep hoping... or you can take action and get what you want now. To me, that makes more sense than AD-36 "Super-Retro Fat-burning Vaccine" to hit the marketplace in 2021
Wednesday, April 22, 2009
A Trainer's Stay Motivated Secrets
I liked this article and thought I'd share... Enjoy!
By Michael Scholtz, M.A., Best Life fitness expert
Think fitness professionals have no trouble staying motivated? Think again! We all have those days when we just want to pull the covers over our head and go back to sleep—trainers included. But instead of rolling back over in bed, we use tricks to get us moving, even on the toughest days. Here are some secrets to help make your sweat sessions feel like, well, no sweat!Always be prepared. Make it easier to squeeze in a workout by having your equipment ready. Keep a bag stocked with shoes, socks, shorts, shirt, a towel, and any other essentials in your car and/or office.
Build a bigger engine. Pros know that taking on a big challenge today gives you the ability to take on even tougher challenges in the future. And that translates to more calories burned. So be sure to focus on getting the most out of your workouts. For example, if you read the paper during a 'hard' workout, you may need to reconsider what hard really is. Live an active life. Fitness pros know that to be healthy, you have to be a truly active person. That means not just hitting the gym for your workout, but incorporating fitness into every aspect of life. If you can crank out an hour on the stairclimber, you'll be able to easily bound up a flight or two at work.Set goals. Ever wake up, think about going to the gym and wonder "Why am I doing this?" That's where having goals comes in. Fitness pros set realistic but challenging goals to keep them on track. And the goals usually aren't just about improving strength or fitness, but about being a healthier person in order to achieve your dreams. For example, you have a hiking trip planned with pals and you don't want to let them down. If a goal is personal, challenging and rewarding, you won't even blink when that alarm clock goes off.
By Michael Scholtz, M.A., Best Life fitness expert
Think fitness professionals have no trouble staying motivated? Think again! We all have those days when we just want to pull the covers over our head and go back to sleep—trainers included. But instead of rolling back over in bed, we use tricks to get us moving, even on the toughest days. Here are some secrets to help make your sweat sessions feel like, well, no sweat!Always be prepared. Make it easier to squeeze in a workout by having your equipment ready. Keep a bag stocked with shoes, socks, shorts, shirt, a towel, and any other essentials in your car and/or office.
Build a bigger engine. Pros know that taking on a big challenge today gives you the ability to take on even tougher challenges in the future. And that translates to more calories burned. So be sure to focus on getting the most out of your workouts. For example, if you read the paper during a 'hard' workout, you may need to reconsider what hard really is. Live an active life. Fitness pros know that to be healthy, you have to be a truly active person. That means not just hitting the gym for your workout, but incorporating fitness into every aspect of life. If you can crank out an hour on the stairclimber, you'll be able to easily bound up a flight or two at work.Set goals. Ever wake up, think about going to the gym and wonder "Why am I doing this?" That's where having goals comes in. Fitness pros set realistic but challenging goals to keep them on track. And the goals usually aren't just about improving strength or fitness, but about being a healthier person in order to achieve your dreams. For example, you have a hiking trip planned with pals and you don't want to let them down. If a goal is personal, challenging and rewarding, you won't even blink when that alarm clock goes off.
Tuesday, April 21, 2009
Burn More Body Fat With Spices
[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]
It's the spice of life. Food that is. Or opinions. I guess there is a lot of things that are officially "the spice of life." I think spices are the spice of life. I have a new-found love of spices since hanging around a killer healthy-food chef for the past week.
Wow oh wow... I had no idea. And hey -- I'm helping her put her recipes into to a book that will be out soon. I'll send you all a video of this woman doing her thing too in a week or so... prepare to be blown away. Back to spices: Not only can spices save an otherwise boring healthy meal.... turns to find out spices can help you burn more bodyfat. The January 2006 issue of The Journal of Physiology and Behavior cited numerous studies on several spices that increased thermogenesis in the body. Thermogenesis is simply heat -- and since a calorie is a unit of heat, guess what? More thermogenesis = more calories burned=Less bodyfat. Pretty cool stuff this thermogenesis. In fact thermogenesis is the foundation of my upcoming handbook "The Radical Fatloss Blueprint." Out in late February. I'm giving this book away for freee for 21 days to anyone who owns a copy of "The Every Other Day Diet." The book comes out in late February... and it is... well, radical. Up to 21 pounds in 21 days. But you can only do it for 21 days. Fair deal, right? If you want the book for freee, make sure you have "Every Other Day Diet" so I can send it to you the last week of February.
Get EODD here -- http://www.everyotherdaydiet.com/aff/40butfit <--- more thermogenesis, less bodyfat
For now, here's the spices that work the best to help you burn bodyfat:
1. Capsaicin, the compound gives red chili pepper its heat, increased energy via heat expenditure by up to 23% after ingesting it at breakfast.
2. Black Pepper increases body heat (thermogenesis) by bonding to TRPV1 receptors in the brain.
3. Turmeric has both anti-cancer and pro-thermogenic support. Best of two worlds if you ask me.Combine these three spices: Red chili pepper, black pepper and turmeric, and use them liberally (as you can handle them) on your lunch and dinner meals. Just be careful not to overdo the spices, otherwise you'll end up with more heartburn than fatburn.
I'll be including FAR more powerful ways to burn bodyfat radically in "The Radical Fatloss Blueprint" -- and you can get your copy free the last week of February if you own Every Other Day Diet.
Get it here -- http://www.everyotherdaydiet.com/aff/40butfit <--- more thermogenesis, less bodyfat
It's the spice of life. Food that is. Or opinions. I guess there is a lot of things that are officially "the spice of life." I think spices are the spice of life. I have a new-found love of spices since hanging around a killer healthy-food chef for the past week.
Wow oh wow... I had no idea. And hey -- I'm helping her put her recipes into to a book that will be out soon. I'll send you all a video of this woman doing her thing too in a week or so... prepare to be blown away. Back to spices: Not only can spices save an otherwise boring healthy meal.... turns to find out spices can help you burn more bodyfat. The January 2006 issue of The Journal of Physiology and Behavior cited numerous studies on several spices that increased thermogenesis in the body. Thermogenesis is simply heat -- and since a calorie is a unit of heat, guess what? More thermogenesis = more calories burned=Less bodyfat. Pretty cool stuff this thermogenesis. In fact thermogenesis is the foundation of my upcoming handbook "The Radical Fatloss Blueprint." Out in late February. I'm giving this book away for freee for 21 days to anyone who owns a copy of "The Every Other Day Diet." The book comes out in late February... and it is... well, radical. Up to 21 pounds in 21 days. But you can only do it for 21 days. Fair deal, right? If you want the book for freee, make sure you have "Every Other Day Diet" so I can send it to you the last week of February.
Get EODD here -- http://www.everyotherdaydiet.com/aff/40butfit <--- more thermogenesis, less bodyfat
For now, here's the spices that work the best to help you burn bodyfat:
1. Capsaicin, the compound gives red chili pepper its heat, increased energy via heat expenditure by up to 23% after ingesting it at breakfast.
2. Black Pepper increases body heat (thermogenesis) by bonding to TRPV1 receptors in the brain.
3. Turmeric has both anti-cancer and pro-thermogenic support. Best of two worlds if you ask me.Combine these three spices: Red chili pepper, black pepper and turmeric, and use them liberally (as you can handle them) on your lunch and dinner meals. Just be careful not to overdo the spices, otherwise you'll end up with more heartburn than fatburn.
I'll be including FAR more powerful ways to burn bodyfat radically in "The Radical Fatloss Blueprint" -- and you can get your copy free the last week of February if you own Every Other Day Diet.
Get it here -- http://www.everyotherdaydiet.com/aff/40butfit <--- more thermogenesis, less bodyfat
Life is all about balance...
At least I think so. So does hormone expert Dr. Holly Lucille.
Holly's idea of balance goes beyond day-planners and schedules. She talks about "internal" balance: Balance between your natural hormones to help create energy, lower bodyfat, and jacking up your sex.drive. Good stuff.
I wanted to give you this today. It's an excerpt from Dr. Lucille's fantastic book, "Creating and Maintaing Balance."
Pick it up here free:
http://www.naturapause.com/aff/40butfit/free-sample 26 pages of Holly's book.
ENJOY!
Holly's idea of balance goes beyond day-planners and schedules. She talks about "internal" balance: Balance between your natural hormones to help create energy, lower bodyfat, and jacking up your sex.drive. Good stuff.
I wanted to give you this today. It's an excerpt from Dr. Lucille's fantastic book, "Creating and Maintaing Balance."
Pick it up here free:
http://www.naturapause.com/aff/40butfit/free-sample 26 pages of Holly's book.
ENJOY!
First post...
GOOD MORNING! I decided to start this blog since I have a huge interest in living a healthy, strong, and fit lifestyle. I believe that just because your birthday says you are over 40, you can still look and feel like you are in your 20's! I will be adding information that I like and incorporate into my healthy lifestyle so I hope you enjoy!
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