Learn How To Build Muscle In 4 Simple Steps

Are you sick and tired of everyone telling you a different way to build muscle? Are you unhappy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?

There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.

Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.

Step #1

Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Step #2

Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.

Step #3

You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.

Step #4

Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

 

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Learn How To Build Muscle In 4 Simple Steps

Are you sick and tired of everyone telling you a different way to build muscle? Are you unhappy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?

There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.

Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.

Step #1

Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Step #2

Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.

Step #3

You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.

Step #4

Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

 

CLICK HERE TO PURCHASE

 

 

Infertility treatments

Infertility is a global public health concern and affects approximately 10% - 15% of couples worldwide. This condition may stem from numerous anomalies in the body, ranging from infections and cysts in the ovaries and reproductive tract, to the disproportionate secretion of hormones by the glands. Infertility treatments are many, and are of various kinds. The best way to tackle it is to identify the exact cause of this condition and then alleviate it.

Available infertility treatments include:

. Treating APA's. APA's cause blood clots and prevent implantation. A low dose aspirin therapy works wonders when treating APA's in the blood. For graver cases, anticoagulants are used to thin out the blood and improve blood circulation in the uterus.

. Removing natural killer cells. Natural killer cells present in excess begin to attack the embryo. An intravenous treatment of gamma globulin, intralipid infusions and steroids are often used in this case.

. Treating Antinuclear Antibodies (AA's). Abundance of antinuclear antibodies in the body is treated with steroids, intake of herbs that increase circulation, intake of antioxidants, zinc supplements, alkaline generating food and reducing the levels of stress. Balancing the responses of the immune system is the key to treating AA's.

. Treating antisperm antibodies. To suppress the reactions in the body caused by antisperm antibodies interacting with the sperm, low doses of steroids are often made use of.

. Treating age related infertility. Since age is a possible threat to female fertility, infertility treatments involving care of the kidneys and the spleen will help a woman keep the age related problems of pregnancy at bay.

. Treating infections that hinder pregnancy. Antibiotic treatments to exterminate the harmful bacteria from the body are recommended by most doctors who conduct IVF's. Nutritious food and immune enhancing supplements are used to prevent harmful bacteria from growing in the body. When detected in one partner, antibiotic treatments for harmful bacteria must be carried out in both partners since they are likely to have infected each other during intercourse.

. Treating the high prolactin levels in the body. Normally, to treat the elevated levels of prolactin in the body, natural remedies are suggested. These natural remedies include the intake of vitamin B, zinc and magnesium supplements, exercising, staying away from alcohol, and lowering the levels of stress. The intake of rebalancing hormones like Chasteberry, etc. is also helpful. Qi moving herbs are also quite helpful in these cases.

. Treating leutal phase defects. In case of dealing with leutal phase defects, fertility drugs like Clomid, etc. are prescribed for boosting the levels of progesterone, which enable pregnancy. However, medicines such as these are bound to have side effects, and to avoid these said side effects, it is always beneficial to opt for natural methods of treatment. Traditional Chinese Medicine offers good help in these cases.

. Treating tubal blockages. Laparoscopy is performed to remove small areas of blockage, however if that fails, In Vitro Fertilization is an option.

. Treating sperm problems. Fertility drugs are available that enhance sperm production, and improve motility. Since sperm motility is one of the major factors affecting pregnancy, treatments in males are incomplete without looking into this.

Infertility treatments are possible with the whole new range of medicines that is available to the public these days, but it must also be kept in mind that these treatments can be painful, often come without harmful side effects and the results are far from guaranteed. On the other hand, following the holistic approach with a healthy diet, regular exercise, abstinence from alcohol, nicotine and other drugs, stress management, acupuncture etc. can almost guarantee positive and fast results.

 

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Suffer From Hemorrhoids

over 40% Of The Adult Population Will Suffer From Hemorrhoids. Are You Making Any Of These 3 Mistakes That Contribute To It?

Today, I wanted to alert you to something will afflict 40% of the adult population (or more) at some point of their lives. It's called hemorrhoids or piles and it's basically any form of vein inflammation around the lower rectal regions.

Blood on your toilet paper? Itching in your anus area? Pain during constipation? All of these are likely signs that you may have hemorrhoids and it's no laughing matter – because although common, they can be annoying and embarrassing.

In the more severe stages, they can fall out like a lump outside your bottom. So what are some common mistakes that people make which contribute to developing this common condition? Even if you have these already, avoiding the following 3 mistakes can start relieving the problem gradually.

Mistake #1: Eating too much processed food

This can be a toughie for some people. However, it's known that processed foods create harder stool and troubles in digestion. This creates constipation and other issues which can lead to hemorrhoids. The key here, especially when you are suffering and trying to cure hemorrhoids, is to lower your intake of processed sugars and foods.

Mistake #2: Sedentary lifestyle

A lot of long term sitting can create additional pressure on the bottom area and this invokes the perfect environment for a hemorrhoid to occur if combined with a sharp force such as constipation or pregnancy (in women). The solution is to make sure you do not sit for over 1 hour at a time, and remember to do stretches that promote healthy blood flow.

Mistake #3: Intake of processed medication and creams

This creates the same potential problem as processed foods. Even many of the fiber supplements contain processed and artificial elements that can create side-effects elsewhere… and lastly they are not even attacking the root of the problem here.

The other downside of these creams which do no benefit is that they waste one's time and the hemorrhoid can get worse over time if the root problem is not reversed.

So try to avoid these 3 mistakes and you will not be contributing to any worsening of hemorrhoids. It's very important to understand these in our modern lifestyle of sedentary office work and processed, convenient diets.

 

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Hypnotherapy for Tinnitus

 

Does hypnotherapy really work? A lot of people will ask this question because there is a great deal of mystery about it. Conventional physicians often scorn at those who practice hypnotherapy, but there are those who vouch about the positives. So whom do you believe?

Did you know that even the conventional medical science is today looking at hypnotherapy for an answer to various illnesses? Yes, that's true. Psychiatrists and psychologists are now increasingly turning to hypnotherapy to reach into the mind of the patient. They are beginning to believe that since the mind can control the body, it can be retrained to heal a condition. If nothing else, the mind can be trained to stay positive, and a positive attitude often helps in treatment.

What About Tinnitus - Can Hypnotherapy Help Here?

Hypnotherapy can actually work very well for tinnitus. This is because some of the noises a person hears can actually be no noises at all. They are just phantom sounds. It is actually the perception of hearing them that bothers the person - there's absolutely no physical source of these noises. So hypnotherapy can work by retraining the mind to ensure that the person stops hearing them. The results could be amazing really. It has been reported that as many as 50% to 76% of all tinnitus sufferers can get relief after just a few hypnotherapy sessions. In some people, the noises go away completely, and in others, the volume goes down considerably.

The Problem with Hypnotherapy Is the Myth about It

In reality, most people do not understand hypnotherapy, and how it works. And they are often misguided by the hypnosis sessions that are shown on television. Here the therapist will put a person to sleep and order him/her to do all kinds of funny things. Of course no one wants to be completely vulnerable to the whims of the therapist, and thus, hypnotherapy has never really become a main-stream cure.

 

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What Really Happens In a Hypnosis Session?

A real life hypnosis session is much different than what is shown on television. Here the therapist will first put the person to a completely relaxed state. Once this is achieved, the therapist chooses from several cures such as regression therapy, ego state therapy and suggestive therapy. A single session might not give you the results, but take a few of them, and you can certainly notice a difference.

Hypnotherapy enhances self-consciousness, and this lets the person concentrate better. This is known as the alpha state. When the person is able to achieve this, he/she can recall the memory and retrain the brain to break the memory loop of sound that causes the tinnitus sounds.

Never underestimate the power of your brain. It has the ability to block off most of the things we see or hear everyday. If the brain couldn't do this, then we would have to evaluate or analyze everything we see and hear. But that's not what happens. This is because the brain prioritizes things and lets us get on with our daily lives.

Especially when tinnitus is not directly related to a risky physical health condition, using the correct manipulation, hypnotherapy can decrease our awareness to the sounds of tinnitus.

Moreover, hypnotherapy can significantly contribute to relaxation and distress the patient and there are some manifestations of tinnitus that are almost directly related to a prolong state of anxiety and stress or are intensified by it.

Hypnotherapy can provide some relief from tinnitus. It can reduce or temporarily make the sounds go. But remember, the sound is just a symptom. It is best that you try to cure the root causes, instead of turning to symptomatic treatments such as hypnotherapy.

The only way you could ever get rid of your tinnitus for good is by following the holistic approach to healing. By using a multidimensional treatment for tinnitus, we are tackling all tinnitus causative factors and eliminating these triggering elements from the root. This is the only path for permanent freedom from tinnitus.

 

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How To Use Woodworking Plans For Your Next Woodwork Project

Have you finished any DIY woodworking projects before? If you've done it you're aware of the fact that a good construction requires some really good planning. If this is your first try it's important to make sure that you've got a plan before you start.

It doesn't have to be difficult to come up with a plan for the project you're considering to start with and the project will much more likely become as you want it to be if you take yourself time to plan everything carefully before you start using your tools.

One easy way to find a good plan for your woodworking project is to look online. The net is full of interesting woodworking plans for DIY projects and you will be amazed by how easy it is to find one that seems to be suitable for you. You will in most cases be able to choose between hundreds, or even thousands of woodworking plans and most of them are really good and easy to follow.

When you've decided what plan you would like to use it's time to take a closer look at it. You might need to search a little on the net in order to learn more about woodworking before you're ready to start. It's important that you have some knowledge on the topic before you start building something yourself, it's more difficult than you might think and it's easy to get hurt unless you're careful.

If you've read plenty about DIY woodworking projects on the net but would like to get some answers to things that you think is difficult to understand it's wise to register for a member account on a forum regarding woodworking. You will soon discover that there are several forums to choose between and other members will be able to help you get an answer to every question you might have.

The most important thing when you're into woodworking is the safety. You always need to be aware of the fact that you can get hurt if you're not careful. This is important to keep in mind even if you've completed many woodworking projects before. It's actually easier for experienced constructors to get hurt since they are usually more careless than beginners.

As you can see you need to do three things to start with. Find a good woodworking plan, learn as much as you can about woodworking and be as careful as you can when you start working with the project.

 

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How to get pregnant naturally

Infertility may be broadly defined as the inability to get pregnant after trying for at least one year without using any birth control. In Western countries, infertility affects an estimated 15% of the population. While a part of them are trying to conceive using alternative methods like IVF, others prefer to optimize the chances of getting pregnant naturally. Trying to get pregnant naturally may be very important, since many couples and individuals who are diagnosed with infertility may be able to get pregnant without treatment (and hence should be defined as "subfertile" rather than "infertile").

When trying to get pregnant naturally, the most important factor is to understand the menstrual cycle and the timing of ovulation, which leads to the optimum chances of getting impregnated. Usually, ovulation occurs around the fourteenth day, and hence, to get pregnant naturally, a couple should have as much sexual intercourse as possible between the twelfth and the fifteenth day. Different women have slightly varying menstrual cycles.Hence, to improve the chances of becoming pregnant, it is imperative to study one's periods, and calculate exactly when one ovulates.

Determining the signs of ovulation.

To check for the right timings of ovulation, a woman can do one, or many, of the following things:

. Keep a calendar. Keeping a calendar to chart the days is an easy and effective method to determine the right time to have sexual intercourse.

. Keep a check on vaginal fluids. Mucus discharge from the vagina usually becomes heavier, thinner, clearer and stretchy during ovulation when compared to the usual times.

. Feel the inside of the vagina. During ovulation, the cervix is softer and slightly more open than usual.

. Keep tabs on any sharp pain in the abdomen. Sharp pains in the abdomen, or some slight spotting, may be indicative of ovulation.

. Other physical conditions. Headaches, bloating, breast tenderness and pain may be signs of ovulation.

Having checked for ovulation, there are some other things that an individual can do to increase the chances of getting pregnant naturally. These include lying still for a while after having sexual intercourse, avoiding the bathroom for about thirty minutes after having sexual intercourse, and most importantly, figuring out how many times one should have sexual intercourse.

Men often neglect their own part to play in this whole scenario. The sperms need to be of the correct constitution, correct shape and correct motility too, or else, however fertile the women may be, impregnation does not occur naturally. A way of ensuring that the sperms are undamaged is by wearing boxers instead of briefs. Boxers help in keeping the testicles from overheating and damaging sperms.

For both women and men, the anatomical and hormonal factors are not the only ones to be monitored and corrected. In most cases, failure to conceive may result from an improper diet, undue stress, the use of drugs like alcohol and nicotine, and even environmental factors such as proximity to harmful doses of pesticides. Abstinence from such factors goes a long way in ensuring a pregnancy.

One should always keep in mind that the holistic approach to solving a problem is the optimal way to tackle infertility. Getting regular health checkups, taking supplements to combat existing problem, exercising and stress reduction techniques are only part of the holistic solution to infertility which considers the problem as part of a whole unlike the conventional approach which tackles a specific body organ in its attempt to heal. The holistic approach is not only a surefire way to increase your chances of conception it also guarantees a safe and healthy pregnancy.

 

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How To Get A Six-Pack - The Wrong Way!

If you could sculpt one body part to perfection for next summer, what would it be? Let me guess - six pack abs! I don't know anybody who does not want to shrink there waistline, lose body fat, eliminate low back pain and develop a jaw dropping set of rock-hard six-pack. Too bad that your brain has been poisoned with contaiminated information.

Before you can start learing how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed.

Because of all this hyped up and misguided information - even among so-called 'fitness experts' - you should skeptical of discerning about all abdominal training equipment and programs. Let's first eliminate the top four ways not to get a six-pack:

Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them, that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 m dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!

Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workou! Crunches are decent but totally overused and associated with more being better. Crunches is a very general exercise and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which negelets adequate muscle fiber recruitment.

Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when instead, you should be feeding the muscle. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere so guess what gets sacrificed? That's right, your precious muscle which is in fact responsible for a maintaining a high metabolism. Starve your muscle - great logic!

Learning how to get a six-pack does not require fat burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do - nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptons and not the root cause. Without focusing on the root problems of a flabby mid-section, like nutrition, lifestyle and proper training, you will just end up where you started - farther away from having a six-pack for summer instead of closer.

If just landed on earth from Mars today, and were able to avoid these four completely wrong ways to build a six-pac, than you will have an advantage over the rest of the world and be one enormous step closer to taking your shirt off with pride!

 

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Hemorrhoids Treatments & What I Recommend

If you've tried many types of hemorrhoid solutions then you probably understand the differences of how each is used. In this article, I'll go over what each of them do for the body, how they intend to treat hemorrhoids or piles, and the controversial, raw truth on most of them.

The first popular type is creams and ointments where a topical treatment is rubbed on your outer rectal area and aims to soothe blood vessels. This creates a relaxation of the tissue so that it does not bulge out so much. Once the tissue does not bulge, the hemorrhoid will be less likely to flare up. This is great for some relief in the temporal matter but unfortunately you are practically guaranteed to flare up again.

The 2nd type that is very popular as well in the form of suppositories which is inserted inside the rectum for the purposes of delivering moisture to the hemorrhoid and creating a lubricating effect once the next rectal pressure comes. The aim is to ensure the hemorrhoid heals without rupturing again. For some it works well, for others not so but it's worth seeing.

The 3rd type is pills where one can consume that regulate some blood pressure in the system. This can have its side effects but overall it's used to tighten vein tissue so that the hemorrhoid is less susceptible to problems. It's a very top down approach that has its benefits but can also induce real side effects and big pharmacies like to push this.

These three types are the most common and once these are exhausted, you still have options such as cryotherapy or surgery. It all depends on the individual case and what you can tolerate. In my personal experience, it's best to first try the safer options before going to the extreme measures. Even if the pain is unbearable, you can still use relief from these methods. It's just not pleasant long-term either.

Now, not all hope is lost. I do have one solution that has surprised me pleasantly. I'd like to review a totally safe, natural remedy that works within a few days. It's called the H Miracle system and you can find it at: http://namehere.hemor.hop.clickbank.net

It's already been proven by hundreds, if not thousands of success stories in the underground fashion of alternative medicine. The system includes ingredient resources, charts, audio lessons and basically everything you need to cure your hemorrhoids one and for all. I really recommend it and just see the testimonials from users who have triumphed even severe hemorrhoids for good.

 

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Get Started Building Your First Shed - Woodworking Guide

Have you ever built a woodworking shed before? If this is the first time you create anything like that you will need some guidance through the procedure. It's not as easy as you might think to build a woodworking shed and it's of big importance that you plan your work before you do anything else.

The first thing to figure out is why you would like to have a woodworking shed in your garden. Would you like to have it since you need somewhere to place all your garden tools or would you like to put your golf equipment there? Do you plan to hide there to relax from time to time when you're tired and need some private time or would you like to let your puppies play there ?

There are many possible reasons why you would like to have a woodworking shed and no reason is better than the other one. They are all very understandable and as long as you plan your work before you do anything you will most likely become very happy with this new small building in your garden.

The second thing you need to figure out is where you would like to place the woodworking shed. Is there a perfect spot in the garden where it would be suitable to place it? There are some things you should remember when you're trying to decide where it should be placed. The first thing to keep in mind is that you need to build it in a place where it won't disturb your neighbours or some member of your family. That's really important to consider when you're planning the construction. Another thing to remember is that it should be placed where it's not hiding the garden from the sun.

The third thing to figure out is how big you would like your woodworking shed to be. This depends on what you would like to use it for. It needs to be big if you want plenty of puppies to play there but it doesn't have to be as big if you just want to put your golfing equipment there. It will be quite easy to figure this out when you know what purpose your new woodworking shed has.

Answer these questions, one at a time and when you've done that it's time to start designing your new woodworking shed. You will soon discover that it can be quite fun to plan and build something like this.

 

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Fiber, All About Fiber

If you are trying to create a healthy diet for yourself, you cannot overlook the importance that fiber will play. The main benefits you’ll receive from dietary fiber include improvements in the cardiovascular and digestive system along with providing a high degree of satiety.

Unfortunately, in today’s world of overconsumption of processed foods, a high fiber diet is hard to come by. Here are the top facts about fiber you need to know.

Promotion Of A Healthy Digestive System

Fiber’s primary role in the body is going to be to help promote a healthy digestive system. It does this by helping to keep the intestines in proper working order and prevent the accumulation of cholesterol along the lining.

Lowering Your Bad Cholesterol Levels

Another thing high fiber foods will do, is help to decrease the level of LDL cholesterol that’s seen in the blood. They do this by binding with the dietary cholesterol you take in while it’s in the small intestine and then removing it from the body.

Therefore, a high fiber diet can be a very good defense against the heart disease.

Fiber And Weight Loss Women who are consuming high fiber diets on a regular basis generally maintain a much lower weight than those who don’t, simply because they typically consume fewer total calories as a result.

Because it takes fiber a long time to be digested by the body, this means you will stay feeling fuller longer than if you would have done without it.

Since it is your end of the day total calorie intake that determines weight gain or weight loss, this is absolutely essential for weight loss.

Getting Enough Fiber

It’s recommended, when it comes to being sure you are getting enough fiber in your diet, to try and average 14 grams per 1000 calories you eat. Most women will have diets consisting between 1500 and 2000 calories, depending on your body weight and activity levels, so that will translate to 21-28 grams of fiber total.

Increase Your Intake Slowly

Be sure that if you have not been eating much fiber in your diet at all in the past few months, increase your intake slowly.

If you go from eating very little fiber a day to getting a very high dose, you will likely suffer from extreme digestive upset and will not feel well at all.

Try and increase the consumption over the period of a few weeks to ease this process.

Soluble Fiber

Soluble fiber is the type that plays the more predominant role in the lowering of bad cholesterol levels and is fully broken down the by the body. Sources to try and aim to consume include oat bran, oatmeal, beans, peas, rice bran, barley, and fruits.

Insoluble Fiber

Insoluble fiber, on the other hand is not digested by the body and rather, helps to slow down gastric emptying, causing that increased satiety effect discussed above. This is what will provide the biggest benefit when it comes to weight control for you.

Good sources of this type of fiber include whole-wheat breads, whole-wheat pasta, brown rice, wheat bran, cabbage, beets, carrots, Brussels sprouts, cauliflower, and the skin of apples.

So, be sure you do not overlook the importance of fiber in your diet. If you do get your consumption levels in line, you will most definitely notice a change in how you feel, and more than likely, a change in how you look as well.

 

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The Dummies Guide To Beginners Woodworking - Woodworking Plans

A lot of things were different when your grandparents were young. Woodworking was very popular back then and most men had the skills to build something with their own hands. Almost everyone had their own woodworking projects which they worked with whenever they had some time to spare.

Things look a lot different today. Few people can handle their own woodworking projects and most people has to call in a professional if they would like to have some nice wooden furniture for the home. Furniture made of wood are stylish and classic and loved by most people but it would definitely be a lot easier if everyone could create their own furniture.

Woodworking is easier today

It's actually quite easy to gain knowledge today and woodworking knowledge is not an exception. The net is a great source where you can learn a lot about woodworking and how to start with easy woodworking projects. You will have to practice what you read in order to become skillful obviously but that will be a lot of fun.

Buy what you need to start

In order to start woodworking you will need some tools. It's always best to buy as good tools as possible since that will make it possible to get real accurate results. It all depends on how much money you can spare though and you should always stick to your budget since woodworking is supposed to be fun, not supposed to ruin you.

Internet is great since you will be able to buy all the tools you might need there. The prices are usually much lower than in the stores you will be able to find if you're out shopping on the street. Make a list of all the tools you will need for your woodworking projects and order them from the best e-shop you can find. Remember to compare prices before you order anything since some web shops are a lot cheaper than other ones.

It can be difficult for a beginner to know exactly what tools you will need to start with but you will be able to find guidance if you read online articles. The first thing you should buy is a great saw. Actually you will need several saws since there are various types, needed for various moments. You will also need a good jig.

Go ahead and learn all you want and need about woodworking. You will soon be able to work on your own woodworking projects and you will soon discover how fun it is.

 

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Candida Yeast Infection Treatment : Desensitization (EPD ) For Candida

There is a relatively effective though one-dimensional treatment for candida yeast infection called immunotherapy. In this treatment yeast infection patients are ordered to avoid the consumption of basically all yeasty foods and sugary foods and are given allergenic substance in dilute doses normally in the form of oral drops or injection to enhance the immune abilities of the body and reduce the allergic response.

The method also called Enzyme Potentiated Desensitization (EPD) was developed by Len McEwen, M.D. (London) in the mid-60's. The newest form of this treatment is called Low Dose Allergens or LDA.

In this treatment the patients receive up to three injections every two months and for a maximum period of two years, depending on the patients response to the therapy. The enzymes are suppose to enhance the candida infection strength and may treat several other groups of allergens along the way.

The EPD treatment for candida yeast infection goes like this:

For a period of ten days before the first injection, the patients are given Sporanox, which is an anti fungal for systematic candida, and De-Nol an anti- gastric ulcer agent that reduces the ability of candida to plant its roots in the mucus linings of the intestinal tract.

 

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For approximately 3 days before the injection, patients undergo a semi-fast in which they need to avoid the consumption of all food allergens combined with the intake of the following supplements that improve the effectiveness of the EPD treatment: Zinc, Folic acid and Vitamin D3.

The response of the EPD treatment for candida yeast infection varies among patients. Some patients may experience sudden and dramatic improvement that wears off in time while some need increased doses through longer intervals until improvement is maintained.

Either way, EPD is not a permanent solution for candida. EPD is after all a one-dimensional treatment that focuses merely on the dietary and allergy reaction factor that trigger candida overgrowth. EPD's effects wear off in time and If you have significant gut problems, bacterial infections, parasites or systematic candida, EPD will not work.

The only way one can ever overcome candida yeast infection is by tackling all candida-contributing factors, the holistic way, not just the dietary or allergy triggering factors. By fixing the internal cause of candida overgrowth, all candida related symptoms would banish, permanently along with the feeling of increased energy, improved vision, health and well-being.

 

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Candida Yeast Infection And The Metal Toxicity Connection

The intense existence of harmful chemicals and toxic metals in our environment, in the medicines that we take, in the food that we eat and even in our dental fillings, creates a huge challenge for our body to effectively rid itself from these toxins resulting in a vicious cycle that manifests itself in a variety of symptoms and health problems, among them is candida albicans overgrowth that causes the symptoms of yeast infection to appear.

Chemical and toxic metal build up inside the body can also lead to hormonal imbalance, genetic alterations, immune system failure, poor elimination, slower healing process, skin problems, allergies and nerve and brain damage.

The presence of heavy metals in the body (led, silver, mercury) coming from food, the air that we breath, medicines and dental fillings (contain 50% amalgam), create an acidic and anaerobic (lacks oxygen) environment I that encourages candida yeast overgrowth.

When there is toxic metal overload in the intestine, the intestinal lining produces extra mucus to block metals from being absorbed into the blood stream. The problem is that this mucus creates an environment, which lacks oxygen, thus encourages bacteria and fungi like organisms such as candida yeast to grow out of control.

Moreover, candida binds to heavy metals (even in your amalgam fillings) and overgrows as the body performs a desperate attempt to protect itself against heavy metal poisoning.

A deep metal detoxification combined with the gradual removal of amalgam dental filling and replacing them with safer white fillings is one of the most important and fundamentals steps in battling candida yeast infection and restoring the body back into balance.

 

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The Best Skinny Guy Weight Training Exercises

Can you imagine you are wasting all your time on the wrong weight training exercises? Can you imagine that every weight training exercise you are doing is dead wrong? Skinny guy's must meet a different set of requirements when choosing the most effective weight training exercises for maximal muscle growth. You do what to transform your skinny body into a rock-hard muscular body, right?

Without further ado, here are the top two exercises for each muscle group I used to gain 41 pounds of muscle mass in under six months:

Chest: Bench Press and Flat DB Chest Press

Back: Bent Over Barbell Rows and Close Grip Chin Ups

Shoulders: Seated DB Shoulder Press and Standing Military Press

Triceps: Dips and Tricep Pressdowns

Biceps: Standing Barbell Curls and Incline Bicep Curls

Quads: Squats and Lunges

Hips: Deadlifts and Stiff Leg Deadlifts

Lower Back: Good Morning

Calves: Standing Calve Raises

Abdominals: Weighted Ball Situps and Weighted Cable Crunches

Yes, there are many more exercises I did not list but these are simply the best. Stick to these weight training exercises for the best possible muscular and strength gains and you will have a rock-hard muscular body in less time than before!

 

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Your Fitness Future Foretold: 20 Predictions for the New Year

Happy New Year! In this article, I'm going to predict your future and forecast exactly what kind of results you're going to get in the next 12 months. Sylvia Browne, step aside... I'm pretty good at this.

Several years ago, a public relations firm in New York City asked me to write an article for one of their publications about fitness trends and predictions for the coming year.

It turned out that my "crystal ball" was pretty darn accurate. I nailed most of the predictions I made about aerobics classes, yoga, core training, "holistic" approaches, online personal training technology, the baby boomer market, increasing obesity and many other subjects.

I do confess, it wasn't that difficult, because instead of just guessing, I actually did some research on industry statistics and I also had some "inside insights" because I'd been a health club manager for so many years and was privy to fitness business trends.

This year, instead of making predictions for the whole fitness industry, what if I could take out my crystal ball again and predict with 99% precision exactly what kind of results you will achieve with your body by the end of the year?

Well, no problem, I can do that too!

I would claim that I have some kind of "gift" for this, but to be honest, you and I don't need to be psychic to make predictions like these.

There are two things you can always count on: (1) Nature's laws of cause and effect, and (2) human nature.

On that basis, here are my 20 fitness predictions for the new year:

 

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I PREDICT that if you can reach into your pocket on any day this year and pull out a card or piece of paper with all your body and fitness goals written on it in vivid detail, the odds are 95 to 1 in favor of you achieving every one of those goals before the year is out.

I PREDICT that if you focus your thoughts on your goals and how you are going to achieve them, all day long, you will reach your goals so fast this year, it will make your head spin.

I PREDICT that if you focus your thoughts on health woes and body fat problems and if you think about what you don't want, all day long, your problems will get worse than ever this year.

I PREDICT that if you made a new year's resolution, but you didn't turn it into a specific, written goal with a deadline and a strong reason why you must achieve it, you will freely abandon it the moment the going gets tough.

I PREDICT that if you can tell me all the reasons why achieving your health and fitness goals are important to you, you will be motivated from within to stick with it when the going gets tough.

I PREDICT that at times, the going is going to get tough.

I PREDICT that if you can tell me today what is your life purpose and what is your lifelong vision for your body and your health, you will still be as motivated and driven at the end of the year as you were at the beginning.

I PREDICT that if you don't have long term goals and a "big picture" vision for your life that you will lose your New Year's enthusiasm and motivation in a matter of months or even weeks.

I PREDICT that the way you see yourself in your mind's eye today will be an exact reflection of what you see in the mirror at the end of the year.

I PREDICT that if you have a setback that seems to get in the way of you reaching your health and fitness goals and you tell yourself "this just is temporary; this too shall pass," then it will pass and it won't set you back.

I PREDICT that if you believe the way your body looks today is out of your control and you feel helpless or powerless to change, you won't even make much of an effort this year.

I PREDICT that if you accept complete responsibility for the way your body looks today and you believe that you have the power to change, that you will take action and keep taking action, even through the tough times.

I PREDICT that if you're unhappy with your physical condition and you say, "it's not my fault" or you blame it on genetics, hormones or age, then your body will look pretty much the same at the end of this year as it did on New Year's day.

I PREDICT that the more you have patience, a long term perspective and the ability to postpone immediate gratification, the more likely you are to be a success one year from now.

I PREDICT that the more you seek "miracle pills" or "quick fixes," the more likely you are to be a failure one year from now.

I PREDICT that you will be tempted by many quick fixes this year.

I PREDICT that if you hang out with losers and negative people this year, you will become just like them.

I PREDICT that if you hang out with winners and positive people this year, you will become just like them.

I PREDICT that you will run into more negative people and losers this year than positive people and winners.

I PREDICT that if you recruit just one friend or support partner that stands behind you and the lifestyle changes you want to make this year, you will double your chances for success. If you surround yourself with numerous support partners, you will become virtually unstoppable.

So how does your future look for the year ahead?

Based on my "predictions," if it doesn't look as bright as you'd like it to be, then don't worry, because a prediction is not predestination.

You can't do anything to change the past, but by changing your thoughts, attitudes and actions in the present moment, the future is yours to create.

 

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Why Losing Weight Is Like Groundhog Day

For most winters in New Jersey, it doesn't matter whether Punxsatawney Phil sees his shadow or not… After being dumped on with snow and braving bitter cold temperatures, and the ever-so-despised ice storms, with sidewalks of slush and streets as slick as skating rinks, it usually seems like winter will never end! And they call this place the Garden State? Anyway, I remember reading a news story about the Famous Pennsylvania groundhog, and that got me thinking… For most people, weight loss is a lot like groundhog day…

Why Weight Loss Is a Lot Like Groundhog Day

Before I became a full time author/writer and online publisher, I used to work in health clubs. For 14 years, I was a trainer and gym manager, and every January, there was a huge influx of new members.

Unfortunately, most of them were GONE by February! I swear this is not "urban legend," it's absolutely true – I used to print out the attendance records to prove it!

The attendance spike in January and the subsequent dip in February were unbelievable. So much for new year's resolutions.

Did you ever think about what the word "resolution" implies? If you look at the roots of the word, it comes from "resolute" which means a firm determination.

But here's something that most people – outside of the hypnosis or NLP fields – rarely consider: words carry certain associations and ambiguities, not necessarily related to their latin roots.

What I find ironic is that if you sound it out, "resolve" sounds like "RE-solve" as in: to solve the SAME problem again and again, and again and again.

Did you ever see that movie (1993), Groundhog Day with Bill Murray, where he wakes up every morning only to re-live the same day over and over again?

Well, for most people, this time of year is like "Groundhog Day for weight loss" – re-living that same 20 pound weight loss from past years, over and over and over again!

What could be more frustrating?

This year, isn't it finally time to stop that madness?

You can make it stick this year – all year – and keep your progress steamrolling forward for life… an unstoppable YOU. It simply takes a different approach…

Forget the old approach:

• Resolutions
• Quick fixes
• Losing weight

This is the new, superior approach:

• Real goal setting
• Lifestyle change
• Burning fat & gaining muscle

People know that their resolutions won't stick, but rather than learning the art of setting real goals, they make resolutions again every year anyway.

They pursue the latest, trendiest, newest diet or workout fad instead of working on the admittedly boring, but effective fundamentals and proven principles.

They're focused only on quick results without a long term mindset of lifestyle change.

And… they're so caught up in the scale, that all they care about is how much weight they lose, not their all-important body composition (the muscle to fat ratio).

Thus, with the old approach:

• You temporarily lose weight and fit in smaller clothes, but you don't look good out of clothes – you're just a smaller but still squishy version of your old self… a "skinny fat person."
• You start out in a fiery burst of enthusiasm, only to burn out, sometimes in as little as a month, and gain back all the weight you lost… Where it sticks on your belly until next January, when you start the cycle of insanity all over again.

   

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———————————————————————————
INSANITY: Continuing to do the same thing over and over again while expecting a different result.
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If you want to make a real change and make the change stick, it's time to change your approach.

A lot of people are talking lately about my "49- day body transformation" promise. Some people said, "49-days? Oh no! Has Tom started going the quick fix route like all the others?

Nothing could be further from the truth.

My fat-burning program, Burn the Fat, Feed the Muscle IS THE NEW APPROACH, not the old one, and there's nothing "quick fixy" about it.

With the results of one of our body transformation challenge contest just published, we have simply proven that you can use this approach to begin seeing extraordinary results in as little as 49 days (And we have the success stories and photos to prove it).

After 49 days, YOU DON'T STOP. That was just a short-term goal! You keep going – and it just gets better and better. You can keep using the program until you reach your long term goal, and you can keep using it to maintain your ideal weight for life.

Quick fix diets can't promise you that.

Here's the Burn the Fat, Feed the Muscle difference:

• Burn the Fat, Feed the Muscle teaches you REAL goal-setting skills (the kind you can apply in your business, financial and personal life as well)
• Burn the Fat, Feed the Muscle teaches you how to measure and track your body composition
• Burn the Fat, Feed the Muscle is NOT just a 7 week program, it's a lifestyle.

 

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The Truth About Counting Calories And Weight Loss

Do calories matter or do you simply need to eat certain foods and that will guarantee you'll lose weight? Should you count calories or can you just count "portions?" Is it necessary to keep a food diary? Is it unrealistic to count calories for the rest of your life or is that just part of the price you pay for a better body? You're about to learn the answers to these questions and discover a simple solution for keeping track of your food intake without having to crunch numbers every day or become a fanatic about it.

In many popular diet books, "Calories don't count" is a frequently repeated theme. Other popular programs, such as Bill Phillip's "Body For Life," stress the importance of energy intake versus energy output, but recommend that you count "portions" rather than calories…

Phillips wrote,

"There aren't many people who can keep track of their calorie intake for an extended period of time. As an alternative, I recommend counting 'portions.' A portion of food is roughly equal to the size of your clenched fist or the palm of your hand. Each portion of protein or carbohydrate typically contains between 100 and 150 calories. For example, one chicken breast is approximately one portion of protein, and one medium-sized baked potato is approximately one portion of carbohydrate."

Phillips makes a good point that trying to count every single calorie - in the literal sense - can drive you crazy and is probably not realistic as a lifestyle for the long term. It's one thing to count portions instead of calories – that is at least acknowledging the importance of portion control. However, it's another altogether to deny that calories matter.

Calories do count! Any diet program that tells you, "calories don't count" or you can "eat all you want and still lose weight" is a diet you should avoid because you are being lied to. The truth is, that line is a bunch of baloney designed to make a diet sound easier to follow.

Anything that sounds like work – such as counting calories, eating less or exercising, tends to scare away potential customers! The law of calorie balance is an unbreakable law of physics: Energy in versus energy out dictates whether you will gain, lose or maintain your weight. Period.

 

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I believe that it's very important to develop an understanding of and a respect for portion control and the law of calorie balance. I also believe it's an important part of nutrition education to learn how many calories are in the foods you eat on a regular basis – including (and perhaps, especially) how many calories are in the foods you eat when you dine at restaurants.

The law of calorie balance says:

To maintain your weight, you must consume the same number of calories you burn. To gain weight, you must consume more calories than you burn. To lose weight, you must consume fewer calories than you burn.

If you only count portions or if you haven't the slightest idea how many calories you're eating, it's a lot more likely that you'll eat more than you realize. (Or you might take in fewer calories than you should, which triggers your body's "starvation mode" and causes your metabolism to shut down).

So how do you balance practicality and realistic expectations with a nutrition program that gets results? Here's a solution that's a happy medium between strict calorie counting and just guessing:

Create a menu using an EXCEL spreadsheet or your favorite nutrition software. Crunch all the numbers including calories, protein, carbs and fats. Once you have your daily menu, print it, stick it on your refrigerator (and/or in your daily planner) and you now have an eating "goal" for the day, including a caloric target.

Rather than writing down every calorie one by one from every morsel of food you eat for the rest of your life, create a menu plan you can use as a daily goal and guideline. If you're really ambitious, keeping a nutrition journal at least one time in your life for at least 4-12 weeks is a great idea and an incredible learning experience, but all you really need to get started on the road to a better body is one good menu on paper. If you get bored eating the same thing every day, you can create multiple menus, or just exchange foods using your primary menu as a template.

Using this meal planning method, you really only need to "count calories" once when you create your menus, not every day, ad infinitum. After you've got a knack for calories from this initial discipline of menu planning, then you can estimate portions in the future and get a pretty good (and more educated) ballpark figure.

So what's the bottom line? Is it really necessary to count every calorie to lose weight? No. But it IS necessary to eat fewer calories then you burn. Whether you count calories and eat less than you burn, or you don't count calories and eat less than you burn, the end result is the same – you lose weight. Which would you rather do: Take a wild guess, or increase your chance for success with some simple menu planning? I think the right choice is obvious.

 

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The Top 10 Bonehead Workout Mistakes

"Common workout mistakes" has always been a very popular topic in fitness publications. But no matter how many times this subject is re-hashed, you almost always hear about the same half a dozen or so mistakes, including poor form, overtraining, going too heavy, not stretching, not warming up, yadda, yadda yadda. Ironically, you seldom hear about the biggest mistakes of all. I call these humongous bloopers "bonehead mistakes" because once you start to analyze and think about them, they're really just common sense and they all seem so obvious… except of course to the person doing it… who is often quite oblivious until someone else points it out to them... then the light goes on and it's like... "Doh!"

Before I begin the countdown, (in no particular order), there's one more gripe I have about the treatment this subject has been given in the past: Most of the attention has been put on the mistakes, but very little on the solutions. It's all too easy to point fingers and say, "Don't do that" and "Shame on you, dummy" but only 1% of your time should be spent on problems. 99% should be spent on solutions. So in that spirit, after I bring each mistake to your attention, I'll give you a solution-oriented training tip to help you avoid boneheadedness and join the elite group who "kick butt" in the gym at every workout…

Bonehead workout mistake #1: "Winging it"

"Winging it" means having no written goals or plans, no training journal and no way of "keeping score." It's when you just show up at the gym day after day and do whatever strikes your fancy, whatever machine happens to be available, or whatever you've become habitually accustomed to doing. Winging it is when you don't know where you are, where you're going or how you're going to get there - but you start your journey anyway – no compass, no roadmap. It's been said that "Action without planning is the biggest cause of failure," and I believe that statement is 100% accurate.

Kick butt workout tip #1: Develop a strategic plan

Successful people never "wing it," they always have a plan. Strategic planning is a never ending process and includes: Assessment (where am I now?), goal setting (where do I want to go?), creating a plan or strategy (How will I get where I want to go?), executing the plan (what action steps must I take daily to reach my goal?), and measuring results (how will I know if I'm moving towards my goal and how will I know when I've reached it?). Boneheads "wing it." Butt–kickers have a master plan and goals for every workout.

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Bonehead workout mistake #2: Repeating the same workouts… without progressive overload

In one respect, repeating the same workouts is important – it's called "continuity." Continuity means that to experience an adaptive response (more muscle, more strength, less fat and all that other good stuff), you must a repeat a certain modality or exercise consistently over a long enough period of time to allow the adaptive response to occur and to reap the full benefits (rather than changing exercises at every workout). That type of repetition is good. The bonehead mistake is when you do the same exercises, same reps, same weight, same everything, week after week, without ever challenging yourself to do more than you've done before. If your muscles could talk they would say, "Yawn…. Did that, done that, been there… we're just going to stay exactly the way we are… no need to get bigger or stronger today."

Kick butt workout tip #2: Strive to beat your previous workouts

Muscle growth and strength increases occur when you place demands on your body above and beyond what it has experienced in the past. Your body responds to this progressive overload by getting stronger in order to handle this type of demand in the future. Your objective at almost every workout is to set goals to beat what you did during the previous one. If you can't add more weight, it could be as simple as one more rep with the same weight or the same sets/reps/weight in less time. It could also mean one more minute of cardio, one level higher on a stairclimber, or half a percent steeper incline on the treadmill. Continuous and never-ending improvement is the name of the game.

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Bonehead workout mistake #3: Starving yourself

A calorie deficit is the only way to lose body fat. However, the caloric deficit must be kept small. When calories are cut too much, or held too low for too long, your body thinks you are starving and sets into motion a series of metabolic and hormonal events, which ultimately result in muscle loss, slow metabolism and plateaus. Your body is like a power plant or furnace and when you don't feed the fire, your metabolic flame dwindles to a flicker, producing less heat and less energy. That's why not eating enough is one of the biggest mistakes of all.

Kick butt workout tip #3: Eat more, burn more

Did it ever occur to you that if you exercise more you can eat more and that this is a more effective fat loss strategy than eating less and exercising less? To lose body fat, you must create a calorie deficit. A deficit can be created by exercising more, eating less, or ideally, with a combination of both. The best combination of all is a small decrease in calories accompanied by a large increase in activity. Think about it: Decreasing calories slows your metabolism. Increasing calories increases your metabolism. Exercise increases your metabolism.

Therefore, eat more, exercise more = double increase in metabolism. Eat less, don't exercise = double decrease in metabolism. This is the entire premise of my Burn The Fat Feed The Muscle System and that's why the program is so powerful and has helped tens of thousands of people lose fat without depriving themselves. Yes, starving is for boneheads.

 

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Bonehead workout mistake #4: Skipping scheduled workouts

A great body doesn't happen overnight. Successful body transformation is the cumulative result of dozens or even hundreds of successful workouts. Each workout brings you one small step closer to your goal. Each workout missed takes you one small step backwards. Most people underestimate the cumulative effect of each small step. They figure that "It just doesn't matter… it's only one workout." If you don't think that one little workout matters, then think about the humble termite; they're such itty bitty little creatures and they take such itty bitty little bites, yet when enough little bites are taken, an entire building can come crumbling down.

Kick butt workout tip #4: Be disciplined and consistent

Not only do you slip backwards physically when you skip even one scheduled workout, perhaps more devastating is the effect on your mind and character. Every time you successfully complete a scheduled workout, you build your discipline and self esteem. When your self esteem increases, it makes you feel good and that stimulates a positive self-reinforcing cycle of even more discipline, confidence and action. Everything you do helps or hurts. Every workout counts. Treat your word as law. When you say you're going to work out... WORK OUT!

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Bonehead workout mistake #5: Focusing on strengths, favorite exercises and favorite body parts, neglecting weaknesses

Most people have a favorite body part or exercise. But playing favorites in your training can lead to big problems. An unbalanced, asymmetrical physique is one of them, but having a great upper body with toothpick legs is the least of your worries. Strengthening and stretching some muscle groups but not others is a great way to cause poor posture, muscular imbalance, dysfunction, strains, pulls, tears or ruptures.

Kick butt workout tip #5: Train for functional balance and aesthetic balance

Non-boneheads train every muscle group for symmetrical, visually pleasing development. However, "balance" is more than cosmetic. Everyone – athletes, bodybuilders, and recreational exercisers – must also train for functional balance to prevent injury and maintain optimal function and range of movement in every joint and muscle group. Every plane of movement and angle of movement must be trained. Flexors must be balanced with extensors. Front to back movements must be balanced with rotational and side to side movements. Prime movers, antagonists and stabilizers must all be strengthened. Always stretch, strengthen and build to the point of total body balance.

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Bonehead workout mistake #6: Using mostly machines and single joint/isolation exercises

So you joined the gym and you hit "the circuit"… you know, that section in the gym with all those fancy, chrome-plated, "technologically advanced" weight stack-pulley, hydraulic or computerized machines all lined up in neat rows… far, far away from the barbells and squat racks (which you never touch), and which is designed to give you an "easy, safe, injury-free, effective full-body workout." The machines may be easy, but most machines aren't as safe or effective as they're made out to be.

Kick butt workout tip #6: Use mostly free weights and compound, multi joint exercises

For lower body, squat and lunge variations are tops. For upper body, barbell and dumbbell presses, chin ups and rows are king. These and similar "BIG" exercises stimulate more muscle fiber, stir up more fat burning and muscle building hormones, and have more carry-over to real world and sporting activities than machines. Although weight stack machines are safe with respect to the fact that you can't drop a barbell on your head, they're ultimately NOT as safe as free weights because they don't develop the stabilizing muscles and functional strength that protect you from injury. A few machines and isolation exercises mixed into a balancedr program is fine, especially if you have bodybuilding goals, but focusing on compound and free weight exercises gives you far more bang for your buck than any machine ever created.

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Bonehead workout mistake #7: No mental preparation

This mistake goes hand in hand with mistake number one (winging it). You see, preparation is more than setting goals, writing out plans, and scheduling workouts. Preparation is also mental, yet most people haven't the slightest idea just how powerful the mind is or how to harness its power. Psychologists and "brain scientists" have proven beyond a shadow of a doubt that the subconscious mind cannot tell the difference between an experience that is real and one that is imagined. Failure to take advantage of this discovery is a mistake of enormous magnitude.

Kick butt workout tip #7: Use visualization and mental rehearsal daily

Arnold Schwarzenneger, Jack Nicklaus, Andre Agassi and countless other sports legends have written and spoken extensively about their regular use of mental imagery. Those who succeeded, but claimed not to use such techniques as "visualization" were surely using it unconsciously or in a non-formalized manner. I would suggest you consciously and deliberately use this technique in the following manner: Twice a day, once in the morning and once at night, get relaxed, close your eyes and form mental images of yourself having the body you've always wanted, completing perfect workouts with motivation and enthusiasm and reaching all your goals. These images will penetrate your subconscious mind and literally program your brain to activate your body for total success.

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Bonehead workout mistake #8: Not eating immediately after training

Not eating anything after your workout (or waiting 2-3 hours to eat), because (a) you don't feel like eating, (b) you don't have anything to eat with you, (c) you heard that you get leaner if you don't eat after your workout… is one of the most boneheaded things you can ever do!

Kick butt workout tip #8: Eat protein AND carbs (not just carbs) immediately after your workout

Much research has been done on the topic of post workout nutrition in recent years and the scientific literature is almost unanimous in its findings: At one time carbohydrates were emphasized after a workout. Other people insisted that protein is more important. The truth is, the optimal post workout meal includes quickly digesting protein and carbohydrates and is consumed immediately after training during the period known as the "post-workout window of opportunity." Although the ideal amount and type of protein and carbs is still debated, the studies have shown that proper post workout nutrition increases protein synthesis, suppresses cortisol, replenishes glycogen, and enhances recovery.

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Bonehead workout mistake #9: Comparing yourself to others

Always trying to one-up the next guy is bonehead behavior. Comparing yourself to others is a great way to lower your self esteem and stay perpetually frustrated, unhappy and dissatisfied!

Kick butt workout tip #9: Compare yourself to nobody but yourself

Legendary UCLA basketball coach John Wooden always advised his players, "Never try to be better than someone else; but never cease trying to be the best you can be. That is under your control. The other isn't." So why not focus on competing with yourself? Compare yourself to yourself. Improve yourself. Work on progress and forward movement. Become better than you used to be. Ultimately, competitive sports are most valuable to the degree you use them to better yourself, not to beat others.

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Bonehead workout mistake #10: Making excuses

Many people, when they don't get the result they want, or when things don't go the way they expect, insist it's not their fault. When they don't lose any body fat, it's their genetics or "The diet just doesn't work!" When they fall off the wagon, it's their friends and family's fault – "They just don't support me… they even tempt me with junk food and eat in front of me." When they miss workouts, it's their boss's fault – "I just don't have time with so much work being piled on me at the office." No matter what the situation, the boneheads never even consider that the problem is staring right back at them in the mirror – someone or something outside of them is always responsible.

Kick butt workout tip #10: Accept total, 100% responsibility for all your results – good or bad

When you win, you don't attribute it to luck or give someone else the credit for it. You proudly say, "I created it… I did it… that was me!" However, if you want to take the credit for your wins, you must also take credit for your losses and say, "Yep, I created it… I did it… that was me!" Boneheads want to take credit for their successes but not accept responsibility for their failures. Ultimately, that turns them into nothing but big losers. Winners and successful people became successful because they learned three magic words: I AM RESPONSIBLE. Once you claim responsibility for every result in your life – the good and the bad - the feeling of empowerment and liberation that comes over you is beyond description. For the first time in your life, you realize that YOU are in control. From that moment on – and not a second sooner – you become the creator of circumstance rather than a victim of it.

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Well, that's all ten of em'. Let me wrap up with what is perhaps the biggest mistake of all, and that is: Not learning from your mistakes. Mistakes are okay. The only people who don't make any are the timid, wimpy people who don't even attempt anything. If you realize you've been making a lot of these mistakes, don't beat yourself up. As long as you learn from them and then stop making them, you're off the hook! But if you keep repeating these mistakes over and over again, then it's official: You're a bonehead!

 

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Tom Venuto's Holiday Fitness Challenge to You

Every year as Thanksgiving gets closer, you've probably seen the depressing reports: "Most people gain between 5 and 10 pounds of body fat in the six weeks between Thanksgiving and Christmas." I'm not sure if this worries you or not, but a lot of people are terrified about getting fatter in the next two months. They anticipate the workouts falling by the wayside and the holiday food calling out to them irresistibly, defeating even the strongest willpower. There's good news and bad news about this.

Good news: According to the New England Journal of Medicine, the average amount gained is much more modest - just over a pound.

Bad news: A study by the National Institutes of Health found that this seasonal weight gain - even just a pound - is the kind of weight gain that most people don't lose when the holidays are over; it simply adds to the "weight creep" that "sneaks up" on you as you get older.

People often wonder how it's possible to wake up one morning at age 40 or 45 and "suddenly" they're 30 pounds fatter - or more - than they were in college. Mystery solved.

Of course, some people really do pack it on over the holidays, but whether its a pound or ten pounds, did you ever ask yourself why does holiday weight gain happen at all?

In previous years, I've asked my readers and here are some common answers I was given:

Holiday Excuse Survey Says…

"I'm too busy over the holidays to work out as often as usual."

"I'm more stressed over the holidays, and the food is there, so I eat more."

"I have at least three parties to attend and then there's Christmas and New Year's, so it's impossible to stay on a diet"

"No one can tell me not to enjoy myself over the holidays so I'm just going to eat whatever I want."

These answers all have a few things in common:

"Either/Or" Thinking and "Reverse Goal Setting" Exposed

First, they assume that you can EITHER get in better shape OR enjoy yourself, but not both. Stated in reverse: You can either deprive yourself of holiday enjoyments or gain weight, but it has to be one or the other. The truth is, "either/or thinking" is neurotic thinking and a great killer of fitness programs.

Second, these are all excuses or rationalizations. "I'm too busy" for example, is always an excuse, because I have never known someone who was too busy to make time for his her highest life priorities. We all have the same amount of time - 24 hours a day – the real problem is, most people don't make exercise and healthy eating a priority. And remember, words mean little. Actions reveal a person's true priorities.

Third, none of these are the real reasons most people gain weight over the holidays to begin with. The real reason is because an intention was never set for the opposite: To get in better shape over the holidays.

Most people set a "goal" to get in worse shape over the holidays. It's not consciously set, of course, as few people would intentionally set out to get fatter. They simply do it by default. In their minds, they accept that it must be just about impossible to stay in shape with everything going on over the holiday season, so why bother?

 

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Rationing Lies For Holiday Failure

Once the decision has been made, then the rationalizing continues:

"Why should I deprive myself?"
"Family is more important"
"Worrying about diet and exercise during the holidays is neurotic"
"I don't care if I gain a few pounds, I'm going to enjoy myself anyway"
"It's only these two or three weeks that I let myself go wild"
"I'll start the first week in January and lose the weight then."

As a result of this "negative goal-setting," they expect to work out less, eat more and gain a few pounds, and they don't seem to even consider alternatives.

But what would happen if you…

SET A GOAL TO GET IN BETTER shape over the holidays?

What would happen if you decided that it was not an all or nothing proposition and that you could enjoy the holidays and all it has to offer and get in better shape at the same time?

And what if you decided that your health and your body were the highest priorities in your life, because you realized that can't enjoy anything else in life, including family or holidays, if you don't have your health?

Here's what would happen: You'd get in better shape!

I'm not all that different from you just because I'm a bodybuilder and fitness professional. I have many of the same problems, concerns and struggles as you do. Although today I always get in better shape between Thanksgiving and New Year's, that's a result of a conscious choice, a close examination of my old belief systems and a lot of action. For me, it all started about eight years ago.

For most of my adult life, I wasn't much of a traveler and I didn't enjoy flying or staying in hotels. For one thing, I had so many business commitments in the East Coast health club business, that I seldom left town for long, as I had to "tend to the stores." But I also had a belief that if I traveled, my workouts and nutrition would suffer. After all, "it would be hard to stick with my usual bodybuilding diet, and I wouldn't have access to my usual gyms", I told myself. For these reasons, I never did much travel..

Then I was forced to take some trips for business reasons. Predictably enough, my nutrition and workouts suffered while I was spending time in airplanes and in hotels. With my experience having confirmed my beliefs, I re-affirmed to myself, "See, travelling is nothing but a pain. You just can't stay on a diet and training program when you're out of town."

After several more trips, I noticed that something very negative happened: I surrendered. I had resigned myself to "not bother" while I was on the road. I let my expectations create my reality.

 

But I didn't let it go on for long. As soon as I became aware of what was happening, I decided that I wouldn't tolerate it, so I challenged myself and my previous limiting beliefs. I asked myself, "Why the heck not? Why let myself backslide? Why even settle for maintaining? Why not challenge myself to improve while I'm traveling?" The answer was: There was no good reason, there were only excuses.

 

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From that day forward, I set a challenge for myself…

To come back from every trip or vacation in better shape than when I left.

Of course there were exceptions, as when I went on a vacation for total R & R. But I never let travel get in my way again. I prepared food that I would eat on the planes so airline food was never an excuse… I usually chose hotels that had kitchens, so I could cook my own food. I went food shopping immediately after check-in. I wrote my training schedule and scouted gyms in advance… And I actually found myself training harder than usual.

No matter where I was training - it could even be some "dungeon" of a gym in the middle of nowhere - it didn't matter because my mind was focused on improving and looking better when I came home than when I left. I had a goal to motivate me!

What do you think happened? It's not hard to guess: I always came home in better shape than when I left.

Since then, my "travel challenge" has become somewhat of a ritual in my life. When I'm away from my "home-base" it becomes a "fitness road trip." I search the Internet or yellow pages or ask locals to help me find the most hard-core gym nearby wherever I will be staying (Gold's Gym works for me!) When I get there, I train every bit as hard as if I had a competition just weeks away. I look forward to it now. In fact, this is what led me to my "holiday fitness challenge" idea.

Like many people, I travel over the holidays, so I'm automatically in "travel challenge" mode at thanksgiving, Christmastime and New Year's. But with the additional temptations and busyness that the holidays bring on top of the usual travel stresses, I saw fit to declare a new challenge: "The Holiday Challenge." The difference was that for my "holiday challenge," I pledged to not only to return home in better shape than when I left, but to enjoy the holidays to the fullest at the same time.

People who think I deprive myself to look the way I do would be shocked: I eat like a KING over the holidays including Pumpkin (or apple) Pie at Thanksgiving and OF COURSE my mom's famous red and green Jell-O Christmas cake. Then on New Year's I'm usually toasting champagne and having a blast with friends or family….

The difference is, I don't eat like that very often.

Every other meal stays right on schedule and I work out hard and consistently over the holidays; I don't let everything fall apart just because 'tis the season.'

The idea that you can EITHER enjoy the holidays OR stay in shape - but not both - is wrong, it's damaging and it's limiting.

Life is not an either or proposition; it's a matter of balance.

Success does not mean going to extremes. Success can be a simple matter of re-examining your beliefs, rearranging your priorities, setting goals, changing the questions you ask yourself and re-evaluating your expectations.

Your expectations will become your reality. What are you expecting? Are you expecting success? Are you expecting to be in better shape after holiday parties, celebrations, banquets, dinners, and desserts? If not, then why not? What's preventing you from enjoying all of the above and still getting in better shape? Do you have a limiting belief which dictates that it's one or the other? Could it be that you never set a goal, intention or expectation to do it? Could it be that you're rationalizing or making excuses? If so, then I challenge you to change it this year.

As of this writing, there are less than two months until the end of the year. Why not see how much you can improve your physique over the holidays, without depriving yourself of any holiday enjoyments or festivities? Just step up your expectations. Step up your standards. Step up your nutrition. Step up your training. Step up your action. Step up and accept the "Burn The Fat holiday fitness challengeand see what happens!

That's right… The First Annual Burn The Fat Holiday Fitness challenge contest is open from Wednesday November 18th to Wednesday November 25th.

Over the course of a "50-Day Burn" which spans all three major holidays - Thanksgiving (US), Christmas and New Year's - you'll have the motivation, the accountability and structured program to end the year strong, start the new year on the foot and possibly get in the best shape of your life.

Even better, you'll be able to eat delicious Holiday Food and enjoy yourself to the fullest at the same time because this is a lifestyle program which allows your favorite foods in moderation and balance.

And the best part of all: I'm sending the winners of the contest to Negril Jamaica to show off their new bodies on the beach in 2010!

Taking the Burn The Fat Challenge is simple. You can enter the contest two ways:

 

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Stop Cravings and Stop Binge Eating: Advice from a Pizza Man

In a surprising comment made during a popular UK radio show, the founder of one of the largest Pizza chains in the United States and United Kingdom told listeners not to eat too much pizza!

In an interview with host Adam Shaw on BBC's Radio Four program, John Schnatter, the founder of Papa John's pizza, was asked whether he was concerned about the British government's recent actions in the fast food restaurant business to help put the brakes on obesity.

Schnatter said, "Pizza is actually healthy for you if you don't eat too much of it. You can't eat five or six slices but if you eat one or two slices it's very nutritious."

Laughing, Shaw replied, "I'm not sure your investors would want to hear you tell people, 'don't eat too much of our pizzas!"'

Across the web, bloggers and tweeters have been putting in their two cents. Some say he was a little TOO honest. Others say this was either the worst PR screw up ever… or the best PR move ever (you know what they say about "bad" publicity).

Although I wouldn't call pizza health food, I think his advice to eat pizza, but only in moderation was the responsible thing for a fast food owner to do at a time where obesity is reaching epidemic proportions, not just in the United States but in the U.K. and other countries as well.

Moreover, it was just plain good diet advice! One reason people are failing to control their weight is because of all-or-none thinking, i.e, "I can't eat ANY pizza EVER again!" or, "I have to follow my diet 100% or not at all."

In my experience, all or none thinking is one of the biggest causes of diet failure. It's far better from a psychological perspective to eat your pizza; simply enjoy it infrequently and in small quantities.

Think of you on a diet like a pressure cooker on a burner. The longer you keep that pot on the heat, the more the steam pressure builds up inside. If there's no outlet or release valve on that thing, eventually the pressure builds up so much that even if it's made of steel and the lid is bolted down, she's gonna blow, sooner or later.

Well, in the beginning, you might think your willpower is made of steel and that you're bolted tigher than a submarine hatch, but the longer you're on a diet with no relief, the greater the pressure builds up until YOU blow your top… and that means massive binge eating.

 

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But if you let off a little steam in the form of a "free meal" (or two) and enjoy that slice of pizza (or whatever is your favorite 'poison') on occasion, that relieves the pressure. Alas, you never even feel the urge to binge… because you HAD your pizza and the urge was satisfied. Since the meal was planned and you kept the calories under control, it had little or no effect on your fat loss results.

This topic of conversation was prompted on the BBC radio show during a discussion about how the Pizza business was doing during the recession and about efforts to stem the growing obesity crisis in the UK.

Earlier last month, The Food Standards Agency in the UK started negotiating with UK food, pub and sandwich chains to display calories on their menus to try to provide education about healthier options for consumers who eat out frequently.

The move is similar to one made in New York City last year, where restaurant chains that have more than 15 locations must print calories on the menus. According to an article in the British Medical Journal, this has resulted in an average reduction of 50-100 calories for each food order. Not much, but at least it's something.

In the case of pizza, a 2.2 ounce thin-crusted slice of cheese pizza could have as little as 190 calories. One slice of "meat lover's" pizza, on the other hand, could set you back almost 500 calories! If you knew the difference, would it change what kind and how much you ate?

I'm totally in favor of posting calories on menus, despite the critics who say it won't make a difference. I think anything that raises calorie awareness is going to affect behavior in a positive way and help make for better food decisions. Whether it should be mandatory by law is debatable. I say, let the restaurants decide and then let the marketplace sort itself out.

I would be more likely to recommend or support the restaurants who opted to post calories, increase their range of healthy choices… and on that rare occasion, have a CEO who actually says, "Eat my food, but not too much!!"

Now, if we can only get those Mcdonalds's execs to say the same thing!

 

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