Fat Loss - Five Top Tips to Help You Reduce Your Flab

When most of us look in the mirror, we would prefer a much leaner reflection to be staring back at us. Those pesky tummy rolls, the skyscraper hips, the thunder thighs, and the triple chins are all composed of a large accumulation of fat cells. The fat gets stored on our bodies when we consume more calories than we burn, and it stays there until we resolve to do something about it.

One of the biggest myths about fat loss is that it can be achieved without the aid of exercise and a healthy diet. This is definitely not true. The fad diets that you see advertised anywhere you care to look are unsustainable, unhealthy, and some of them are downright dangerous.

When you try to lose fat, you are not aiming to necessarily lose bodyweight, but instead, you are aiming to tone your muscles and lose the overhanging skin. If you are confused about the concept of losing weight versus losing fat, think of a bodybuilder. Most bodybuilders weigh much more per inch than the average person. They also have an infinitely smaller percentage of body fat than most of the rest of us.

Now you are ready to blast some fat, here are some top tips to help you lose the rolls and improve your body the healthy way:

Do Some Cardio Exercise

Though it might sound boring, any kind of cardiovascular exercise will help you to burn fat. You are aiming for a longer duration, lower intensity kind of workout. Perhaps you would like to walk, swim, cycle, jog, or even just take your dog for a long trek in the woods. When you exercise, your body needs fuel for your muscles. Therefore, it uses the food that you have recently eaten first and then turns to your fat stores for energy. Aim for around 45 minutes of cardio exercise four or five times per week for optimal results.

Watch What You Eat

When you consume more fuel than your body uses, the excess is stored in fat cells. If you eat 5000 calories each day, but only use 3000, the extra 2000 will add to your body fat. You need to aim to work towards a small calorie deficit each day of around 10%. This way, you will lose fat in a gradual and healthy manner. Remember that starvation is not the answer. It confuses your body and may actually lead to a substantial weight gain.

Become Less Efficient

Though we all groan loudly when we have to make a second trip up the stairs for a forgotten item, we are actually expending twice the energy, and therefore twice the calories. Park a little further from the store instead of waiting five minutes for a closer space, take the elevator instead of the stairs, or take the dog am extra block for his daily walk. The point is that any exercise is healthy, and any kind of exercise is better than no exercise. You do not have to be pounding away at the gym to burn fat!

Eat More Fiber

Fiber is not only better for your body than many of the other alternatives, but it also makes you feel fuller. Though a chocolate bar might satisfy your sugar cravings, you will be craving more food within an hour of eating it. Fruits, vegetables, legumes, and grains are all packed with fiber, and are also devoid of the nasty chemicals which contribute to fat storage on the body.

Drink Plenty of Water

Water is great for fat loss in several different ways. Firstly, it is healthy for the body and helps rid our system of the toxins we ingest on a daily basis. Secondly, a glass of water will make you feel much fuller when eaten before a meal. Thirdly, water contains none of the sugars, carbs, or calories that can be found in many brands of juice and soda. Not everyone likes to slug down glass after glass of water, but aim for 6-8 glasses daily if you can.

Losing fat is not only preferable for the aesthetic appearance of your body, but it is also crucial to your good health. An overabundance of fat can leave your body susceptible to diabetes, stroke, and heart attack. Small and healthy improvements can make all the difference, so get started today!

Washington Stoker writes on a variety of health topics that happen to grab his attention! Come visit his latest website at at Healtholatry.com and discover the best weight loss tips and techniques.

EMS - A Cure for Osteoarthritis?

EMS stands for Electro Muscle Stimulation. In simple terms an electronic machine is used to stimulate the muscles. In more complicated terms it is a low voltage waveform, applied through conductive pads, placed at strategic points on the body, to stimulate muscle motor nerves.

Normally when we exercise the brain sends signals via the spinal cord to nerve sensors which cause our muscles to expand and contract. As we continue to exercise lactic acid builds up in and around the muscle and we start to tire.

An EMS machine works by applying a controlled signal to stimulate the same nerve sensors, causing the muscle to expand and contract. The increased blood flow to the muscles helps deliver the essential nutrients for recovery, speeding up the rehabilitation process. The work relaxation cycle of an EMS machine also facilitates the removal of lactic acid from the muscles, allowing them to relax quicker.

The medical profession use EMS machines to treat a variety of conditions in rehabilitation units with encouraging results. Most treatments are specifically for conditions which require muscle stimulation. They are most commonly used on people whose muscles have weakened after long periods of bed rest.

Osteoarthritis of the knee, a condition more often found in older people, is usually caused by general wear and tear on the knee joint from normal day to day activities. Sometimes it can be the result of some old injury sporting or otherwise. Knee problems are often exacerbated by lack of proper support to the knee joint by the surrounding muscles. The end result is deterioration of the knee cartilage resulting in more pain.

Strengthening the muscles surrounding the knee is key to easing the pain of Osteoarthritis sufferers. Health care providers usually start off by having patients work on strengthen their quadriceps (the large group of muscles which run along the front of the leg from the knee to the hip). EMS is introduced as an additional therapy, along with a number of other non load bearing exercises, particularly for osteoarthritis patients, to improve muscle strength. EMS offers great benefits for the elderly, who tend to be the most common sufferers osteoarthritis, as well as other patients with limited mobility.

Another benefit of using an EMS machine is the TENs effect some programs have. (TENs stands for Transcutaneous Electrical Nerve Stimulation where transcutaneous means through the skin.) Low rate programs usually between 2Hz to 5Hz with a pulse width close to 200uS encourages the release of endorphins which in turn gives pain relief that can last several hours.

EMS machines come in a variety of shapes, sizes and prices, depending on whether they are used for medical or body toning. Most machines used for medical purposes are small compact and portable and will have 4 electrodes, while body toning machines use multiple electrodes and may not be portable.

EMS is a treatment option for a wide range of injuries or conditions caused by or related to muscle weakness, as well as joint, tendon, and nerve injuries. It has also found a place in many other walks of life from beauty treatment to bodybuilding, often with some too good to be true claims. While no EMS machine will give you an instant six pack by sitting around supping beer, it does have a many uses in athletics, rehab and bodybuilding.

EMS machines should only be used on the advice of a doctor or other health professionals. They may not be suitable for certain conditions. Always follow the manufactures instructions supplied with the machine. EMS machines should never be used by people who have a pacemaker or have heart problems. Pregnant women should avoid using EMS machines as the affects on the unborn baby are not known. Never place EMS electrodes on your head or neck

Bill Morrison has his own website http://www.help4urback.com where he describes his own personal experiences and how he uses his TENs machine to provide pain relief. He also includes personal recommendations for people who suffer from sciatica or lower back pain on what books to buy and what web sites to check out.

Fitness Babes - How You Can Be One of Them Too

Women today are very interested in health and fitness and many want to be known as fitness babes. Exercise and healthy eating are the 2 ways to accomplish this goal. You need to begin a cardio program at least 3-5 days a week. Working out with light weights needs to be included.

Eliminate sugars and processed foods. Start including plenty of fresh veggies and fruit in your daily meals. No matter what shape you are in today you can create a plan that can help you go from regular girl to fitness babe if you commit yourself to the effort.

There are some creative programs designed to advance fitness for women that can be found at gyms. You can also purchase some terrific DVDs and books that have home routines you can use. Some workouts incorporate yoga techniques and Pilates methods into the program. The advantage of these exercises is that women of all ages can participate. Yoga and Pilates are both known to be successful methods of achieving a more toned and fit body. One of the best ways to stick with exercise is by keeping your routines varied so you don't get bored.

A woman of any age can transform herself into a fitness babe. With the present emphasis on health and youth, more people are becoming aware of the need to increase fitness with diet and exercise. Daily workouts and the use of healthy foods will both help women maintain a youthful mind and body. You have to combine good eating and exercise to accomplish your goals. One without the other will not give you the trim and defined shape that you want. Women who have toned, lean bodies with feminine muscular definition are sexy and attractive. This kind of body will prove to the world that you are a fitness babe.

Many of the workout programs for women are designed to increase flexibility and strengthen cardiac function. These routines will help you get that tummy flat and those legs and hips tight and defined. A few of the most popular programs are Pilates, yoga, aerobics and spinning.

These programs are all good for your body and your mind. These kinds of workout routines will help you get into that trim and firm shape that you desire. You are going to have to work out with weights 3-5 times a week if you really want to develop a fitness babe physique.

There are fitness classes for women that introduce you to the elements of bodybuilding and weight lifting. When women work with weights on a regular schedule, it gives them the ultimate results in toned and well defined muscles. This is a regular part of a fitness babe routine. A great benefit is that it also increases the overall bone density in females.

The only way for women to actually increase lean muscle mass is by using weights. A little known fact for women is that their lean muscle decreases 1% a year beginning at age 20. This means that without using weights you will already have lost 20% of your lean muscle by age 40.

This lean muscle decrease is due to muscle atrophy. Women have less lean muscle than men at the beginning and this is why aging shows up so fast on women's bodies. When you see older people who appear frail and have sagging skin, you are observing some of the results of muscle atrophy.

You can take action now to increase your lean muscle mass with a solid weight routine 3-5 times a week. You won't develop huge muscles. When women use weights they gain sleek, athletic toning and tightening of the muscles instead. So why wait? Be one of the fitness babes today.

Click Here [http://www.shapeyourbodynow.com] to watch FREE fitness videos online now! Liam Murphy is a celebrated authority on Fitness Toning, providing power-packed videos of Free Online Workouts [http://www.shapeyourbodynow.com].

Exactly How Do You Get Stretch Marks?

People are always asking the question "How do you get stretch marks?" This is really no shock because preventing these marks is always better than spending the time and money needed to treat them.

What are stretch marks?

Stretch marks are basically the result of skin being stretched and overextended to the point of losing its elasticity. Think about an ordinary elastic garter being stretch just one too many times. What happens? It completely loses all elasticity.

Both collagen and elastin have to be present for the skin to keep its elasticity. The body makes plenty of elastin and collagen when we are young. However, as we age and these elements are no longer present in large quantities, the skin naturally stats to lose its texture, tone, and firmness.

When this happens, these marks appear on the epidermis, the skin's top layer. Over time the it will also appear in the skin's middle layer, the dermis. Now that we've answered the question, "what are stretch marks?" we will explain how you get them.

How do you get stretch marks?

Likely, the best way to answer the question is to tell you that anything that causes the skin to stretch will cause these marks. There is truth to this answer, but you should also know that your age plays a role in the development of these marks. As the body begins to age, the skin begins to lose its elasticity. However, there are instances where even young people develop these marks. When looking for an answer to the question "How do you get stretch marks?" you should be aware that the following circumstances often play a role in the development of these marks in young people:

1. Pregnancy usually means an increase in a woman's weight. When the weight is gained, the skin stretches, especially over the stomach. Other areas like the hips, thighs and arms can also be affected. When the pre-pregnancy weight is regained, stretch marks may form.

2. Believe it or not, losing weight can also cause these marks, even if you are not pregnant. For example, people that are overweight that attempt to lose weight should be aware that the marks may appear on the areas where they lost the most weight. Bodybuilders that lose a lot of muscle mass after a competition may also experience this.

3. Using steroids like cortisone can also result in the appearance of these marks. This is because steroids interrupt the hormones, and this influences the production of elastin and collagen.

4. Pre-adolescent's and teenagers may also develop these marks, but not because of stretching their skin. It's true that this portion of the population may not face this problem as much as those losing weight. Either way it is still something that some teens experience.

Rather than asking "How do you get stretch marks?" or "What are stretch marks?" we should be looking for ways to avoid getting them and treat them if we do get them. Drinking plenty of water, using moisturizer on you skin and eating plenty of fresh fruits and vegetables will help you avoid getting these marks in the first place. However, if you already have these marks you may opt to use an anti-stretch mark cream or laser treatments to make them vanish.

With the right treatment, the issue with these ugly marks will no longer be an issue. Before long you will be prancing around in shorts, sleeveless dresses, and maybe even a bikini.

For more information on How To Prevent Stretch Marks, visit www.Best-Stretch-Marks-Treatments.com as well prevention tips and the best stretch marks creams and lotions reviewed.

Copyright 2010. Feel free to reprint this article on your site as long as the article is not modified in any way and the resource information (about the author) is listed as above.

Freedom From Stretch Marks

For several boys and girls, stretch marks are absolutely a regular part of growing up and puberty. When someone gains weight at a rapid rate, as in the case of puberty, he/she can get a pattern of fine lines known as stretch marks on the body. The reason behind the occurrence of these marks is that the skin gets stretched dues to very fast growth. The skin is generally quite elastic, but when it gets overstretched, the standard collagen production is disturbed. Collagen is a very important protein that constitutes the connective tissue of the skin. Thus, scars are formed as stretch marks

There are many people across the globe, who are affected with stretch marks Several women and girls have them on various parts of their bodies like hips, butt, breasts, and thighs. Most women generally get these stretch marks during pregnancy. Nonetheless, men too can get these marks. Obese people also get the marks. Bodybuilders too have a tendency to get stretch marks Those who intake oral corticosteroids in high doses for several months and those who apply ointments and skin creams containing steroid, for many weeks can also get them.

At its outset, stretch marks appear as purplish or reddish lines in the skin's surface. They may sometimes be indented and their texture differs from that of the adjacent skin. Luckily, for many, stretch marks lighten and even vanish over time. One can even prevent stretch marks by applying a rich moisturizer after bath to keep the skin well hydrated. For those the problem becomes irritating, can follow these things to make them less conspicuous:

According to many, over-the-counter tanning sprays, lotions, and even in-salon tanning treatments can assist in covering up the stretch marks However, tanning beds and regular tanning such methods do not yield results as the marks hardly get tanned. We must have heard that tanning beds can be quite harmful for the skin. To avoid this one can invest in body makeup in a tone that matches the color of a person's skin to conceal the marks.

One can find in the market, an exhaustive variety of different creams and several skin products, which claim to remove every trace of stretch marks Some people believe that these creams are not effective and only a plastic surgeon or dermatologist can help one to get completely rid of the problem. These doctors use various kinds of treatments ranging from microdermabrasion to surgery and from laser treatment to other methods to eliminate the marks. These methods are very expensive and they cannot be advised for teenagers.

However not everyone has to go under the doctor's scalpel. Not are creams are ineffective. Certain creams possess excellent natural ingredients to repair the elastin and collagen growth of the skin. Such creams are safe and banish those ugly lines, with regular usage.

For more information on stretch marks and recommended products for treating them visit my lens on treating stretch marks.

Fitness Competitions - Try Participating

Participating in a fitness competition in New York requires grueling exercise and diet regimens lasting months prior to the event. While others are dining out and feasting on enormous garbage plates and fried foods, the fitness competitor must stick to a food schedule consisting of 5-6 small meals a day. Carbohydrates are at a minimum, while protein intake is increased with the consumption of lean chicken and fish to help with muscle production. Dark green vegetables are required as well as numerous supplements to help enhance vitamin intake. Participation at a gym with a trainer can take 2, 3 sometimes 4 hours per day. It is a rigorous schedule that requires a determined and dedicated individual.

There are many opportunities to participate or be a spectator at a fitness competition New York, including drug-free shows. Drug free shows are exceptional in that the competitors must take a lie-detector test to determine that they have not, in fact, ingested steroids or other illegal muscle-enhancing drugs. These competitors are proud of the fact that they have sculpted their bodies without drugs.

Fitness events take place every month of the year, and are becoming more and more popular. There are many categories within the bodybuilding and fitness competition fields. Some of them include:

-Figure 35 Short

-Figure 35 Medium

-Figure 35 Tall

-Women's Master

-Men's Master 40

-Men's Novice Heavy

-Men's Novice Middle

-Men's Open Light Heavy

Some of the banned substances for the drug free fitness competition New York shows include Testosterone, in the form of gels, patches and injections), Prescription diuretics (such as Fen-Phen and other weight-loss substances even if they are prescribed by a physician), Clenbuterol, muscle implants, psychomotor stimulants, as well as any substance banned by the Federal Drug Administration.

All competitors are judged on certain aspects. Body Shape may be the most important, and is based on the shape of the muscle groups. What appeals to the judges are rounded muscles, and the skin condition and toning. The competitor must also prove they can present themselves with grace, confidence and poise.

Judges look for overall muscle tone. Whereas in a body building competition, the judges look for striation of muscle, in a fitness competition, judges look for overall separation of muscle groups and a very small amount of body fat.

Charisma, professionalism and appearance are also important in a judge's eye. Symmetry is very important, as judges look for overall harmony of the muscle groups. There should be an equal ratio of leg length to torso length, as well as shoulders to hips, etc. Women in fitness competitions are judged in two-piece designed bikinis and must be in good taste.

Judging for the bodybuilding competition is a little bit different from the figure competition. There are a number of mandatory poses that are judged, including Front Double Biceps, Side Triceps Pose, Side Chest Pose, Rear Double Biceps, Rear Lat Spread, Most Muscular Pose, Overhead Abdominal Pose and Optional Poses.

Whether participating in a fitness competition New York as a contender or a spectator, participation in these events is worthy of awe and admiration at the sheer dedication required to compete.

Ian Pennington is an accomplished niche website developer and author. To learn more about fitness competitions in New York [http://newfitnesstoday.info/fitness-competitions-in-new-york-try-participating], please visit New Fitness Today [http://newfitnesstoday.info] for current articles and discussions.

How Do I Get Rid of Man Boobs? Tips on Man Boobs

What Are Man Boobs?

Man boobs that are noticed at puberty is not a serious concern, as they will disappear in a matter of year or two as these young men are undergoing major hormonal shifts in body chemistry. This condition is known as gynecomastia. Surgery is one option but the cost of gynecomastia surgery is prohibitive. This surgery is a relatively safe and effective technique that can reduce male breast size. But there are programs which deal with exercises to get rid of man boobs which will be a much cheaper option. Gynecomastia may be present at birth, occur during the onset of puberty, throughout life or may be simply due to the normal aging process toward the end of our lives. Gynecomastia is the common disease found in men all over the world. Gynecomastia develops in up to 65% of adolescent boys and 40% of adult men. If you suffer from man boobs, you will find this article and the link below helpful.

What Causes Man Boobs?

The causes can range from hereditary factors,,hormonal imbalances, obesity, steroid use, marijuana use, benign or malignant breast tumors, fibrosis, genetic disorders, Klinefelter Syndrome, testicular atrophy and/or failure, supplemental hormones and other medications, and lastly, liver disease.

A man's chest looks flaccid or drooping, and, in some cases, has a feminine appearance. The surgery can remove fat and glandular tissue from the chest and, in extreme cases excess skin. It is not physically harmful, but in a few cases it is an indicator of more dangerous underlying conditions. Men suffering from this condition are under social and psychological pressure.

Tips On Man Boobs

Sometimes bodybuilders develop man boobs as a result of taking steroids but as soon as they notice this and if they change to natural bodybuilding, the gynecomastia can usually be reversed. Although it is often confused with just excess stubborn fat, which can be removed through exercise and changes in diet, it can be an embarrassing situation for men if anyone does in fact suffer from it. You may be embarrassed to remove your shirt in front of others and you don't quite understand why you have fatty breasts to begin with. If you presently adhere to a good diet and healthy exercise regimen and you still feel as though you have fatty breasts, you may have gynecomastia. An alternative to surgery is liposuction (traditional liposuction,internal or external ultrasound-assisted liposuction, tumescent liposuction, and ultrasound lipolysis), manual fat extraction or mesotherapy..

Exercises For Man Boobs

Diet and exercise are key to getting rid of those boobs. Obviously, a reduced intake of sugars in the form of sweets and alcohol will be a first step. Losing fat all over will be achieved if you do some aerobic exercise such as jogging, step, skiing and walking .

Try some weightlifting- the incline press is great- and generally try to tone and firm up the muscles in the chest area. Remember that if you have a greater quantity of muscle mass in the upper chest, that will really help to tighten the whole area and thereby reduce those boobs. Visit the link below for some more help and advice on how to get rid of man boobs.

Robert Locke is an enthusiast specializing in Health and Fitness.
Get Rid Of Man Boobs

Flabby Arm Exercises - Do They Work?

Many women seek to eliminate their jiggly fat in the upper arms by seeking out flabby arm exercises. Will exercises alone solve the problem? Could it be that the solution is greater than the typical arm exercise regimen?

There are few weight loss authorities that believe spot reduction works for weight loss. This is the notion that we can solve the problem of arm fat without attention to overall fat reduction. This is not to say that arm exercises have no value. Yes, exercise can tone up the arms by building muscle mass. I'm not talking here of bodybuilder type of muscle mass, but rather filling out the skin a little bit to tone up the arms.

The typical trainer will then have a two pronged approach to attacking the sagging skin on the upper arms. First he will seek a reduction in body fat through diet and increased metabolism. Fat burning foods will be identified and included as part of the diet regimen. Exercises that impact the total body experience are used to increase the metabolic rate. The exercises selected will have the optimum impact on metabolism and may have little or nothing to do with the arms, specifically.

Second, after attacking the body fat problem then specific exercises will be suggested to tone up the triceps and biceps with the greatest emphasis on the triceps muscles, which constitute about sixty per cent of the muscle mass in the arms.

Triceps muscle exercises will usually include pushups, which many consider the most effective manner of building up the triceps. In this exercise


the palms are placed on the floor, shoulder distance apart and directly under the shoulders,
with the knees on the floor and the body extended, push the body up keeping it straight or in the "plank" position, and
then lower the body down near to the floor.

Additional flabby arm exercise options for the triceps may include close grip bench press, dumbbell kickbacks, pressdowns and triceps presses.

Biceps exercise options may include the barbell curl, dumbbell curl, and preacher curl.

Totally ineffective in reducing the saggy arm skin are creams, rubs and other gimmicky products or procedures. Much advice and many products are available to lure the seeker into a mindset of effortless accomplishment. Do not be so deceived. It's not possible.

Acquiring a common sense approach to diet with emphasis on certain fat burning foods, the fat loss will begin. With a nudge from the exercises to promote a metabolic increase and the flabby arm exercises to tone the arms you can be successful in again returning to short sleeves without the worry of the unsightly fat.

For an innovative program to reduce saggy arms that was recently featured by CNN and other media you should see information at http://ArmFatLoss.info

How To Prevent Teenage Steroid Abuse

The major reason why many teenagers use steroids is because they lack role models in the society. Almost every athlete or professional bodybuilders uses steroids in order to enhance there performance. There are many professional bodybuilders who earn billions of dollars because they have great body physique thanks to steroids. The media also has a part to play as to why many teenagers use steroids nowadays since they rarely talk about the side effects associated with steroids. The media always portrays a positive picture about steroids and the teen are completely left in the dark without knowing that steroids do have side effects.

Risk of abuse

Steroids are synthetic hormones which resemble the male sex hormone testosterone and have the ability of enhancing fast muscle development. The performance enhancing steroids are also known as anabolic steroids or androgenic steroids. They are different from corticosteroids which are usually used in the treatment of body inflammation and asthma. Androgenic steroids are usually illegal in very many countries but corticosteroids have been legalised in many countries since it can be used to cure very many ailments. Apart from curing asthma and body inflammations, corticosteroids is also effective in treating skin problems, impotence, osteoporosis, and breast cancer.

Steroids abuse among the youth is increasing at a very alarming rate especially in high schools. In the past it was mostly the members of the football team and wrestlers who took steroids but of late even teenagers who are not participating in any sport but simply want to improve there body physique are taking steroids. Teenagers are usually very conscious about there physical image and that is why they result to taking steroid so that they can develop a muscular body physique.

The Warning Signs

There are many parents who are oblivious to the fact that there children are using steroids. There are many signs which can help you know whether your child is taking steroids but the most obvious one is fast muscle growth. If you notice that your child is attaining very fast muscle growth within a very short time span then you need to be very concerned. If for example your child is increasing in body mass very fast within a time span of three months then you should start investigating whether they are on steroids. Other signs to watch out for include; acne, jaundice, hair loss in females, females start talking with a bass, increase in facial hair in women, men on the other hand start growing breasts and increased aggression and moodiness. The psychological effect of the steroid is also a very good sign to watch out for. Some of the psychological effects include; euphoria, confusion, sleeping disorders, pathologic anxiety, paranoia, and hallucinations.

Talk to the child

Once you notice the above signs in your child the next step involves talking to your child. Do not talk to your child in a confrontational manner but instead use a friendly tone. Teenagers are very rebellious and if you try to use force they will not listen to a single thing you have to say. You need to let them know about all the side effects associated with steroid abuse both in the short run and in the long run.  

Dane Fletcher is the world-wide authority on training, nutrition, and supplements. To build muscle fast, he recommends the world class steroid alternatives from GetAnabolics.com instead of illegal anabolics.

How to Continue Losing Weight without hitting a ROCK WALL

Ever wonder why people start out losing weight, then suddenly (no matter what they do) they can't seem to lose any more? Most likely they are lacking adequate amounts of exercise in their lifestyle. Not only does exercise burn more calories, but it boosts your metabolism and builds muscle. The more muscle you have, the more calories you burn...even while you sleep!

Yeah, yeah exercise schmexercise...who has the time or the energy, right? There are simple tricks to incorporating exercise into your daily routine.

Of course we've all heard, "...take the stairs instead of the elevator..." But there are also some other little tricks:

-Do squats while you're waiting on dinner to finish

-Incorporate some push-ups into homework sessions with your kids

-Park farther away from your work and walk a bit

-Eat a quick lunch and use the remainder of your break for a brisk walk

-Turn some music on and dance while you are doing chores

*Play with your children instead of just watching them play

These are just a few simple things you can do. Think 'outside the box' and come up with some tactics of your own.

If you do have time to make it to the gym, weight training is one of the best exercises for quick weight loss. Contrary to what women think, not only is this exercise not just for men, it also won't take away the femininity of women.

As a matter of fact, if one wants to build huge muscles like bodybuilders, the presence of a hormone called testosterone is important, which women don't have much of. Besides, bodybuilders aren't able to build muscles just by doing exercises. They also use protein shakes, supplements and steroids to acquire the muscular body.

There are many other benefits of exercises than just weight loss. Exercises will make you more energetic; you get this extra energy by burning your fat deposits. Apart from that, you will also be able to sleep more soundly.

Another way you can benefit from exercises is that they help you build strong lean muscles, improve your immune system and stamina. Exercises also help in improving the tone and appearance of skin, something which most women are obsessed with.

There are so many important benefits of exercise that it should just be an essential part of your life. It will help you to look better; but more importantly, it will help you to feel better.

Finally, you set the example for your kids (if you have them). Playing with your kids is a great way to get exercise. Not only will you benefit and set a good example for them, but there is no replacement for that quality time your children will get with you. This can have such a positive impact on their lives and make memories that they will cherish forever.

*If you are a little too heavy or out-of-shape to play with your children right now, there should be no greater motivation for you than to be able to do that.

Don't set your expectations too high or you will set yourself up for disappointment. Start out with small changes in your diet and exercise regimen and work your way up.

Exercise is just one of the ways to begin and keep on losing weight. There are other ways to boost your metabolism, like eating more frequently, and eating the right foods.

If you like this information and would like to read more, go to

http://www.bestdietprogramreview.com

Remember to stay healthy so that you can be there for the ones you love!

How to Lose Weight by Cleaning Your Insides!

People spend tons of money on the new weight loss pill or supplement guaranteed to "suppress your appetite and/or increase your body's metabolic rate" and despite the possible side effects or out of desperation and /or vanity, they think the supposed benefits far outweigh the risks. Some people have the ripped, well toned bodies most of us admire from using these questionable methods. It is a given that the old adage related to home building also applies to body building and weight loss "anything built on a shaky foundation will eventually fall to the ground!"

Many of the so called fitness/bodybuilder gurus of previous days who used weight loss and/or bulk up products only have atrophied worn down bodies to show for their efforts because muscles "grown" and weight lost with these pills and supplements turn the body against itself. Basically what "looks" great on the outside may not necessarily portray a healthy lifestyle.

We all have heard that  the key to "maintaining" proper weight is thru good diet and exercise.  Diets high in fruits and vegetables with healthy servings of fish and chicken combined with an exercise regimen consisting of resistance and/or body weight exercises can certainly provide the necessary fuel and increased body metabolism needed for daily functions.

As mentioned earlier people will spend tons of money to make their "outsides" look beautiful but, they neglect their most important "insides" which are actually the "foundation" to a great looking outside!  Did you know that  eating fruits and veggies aid in cleansing the digestive tract as they act as a "broom" to sweep it clean so it functions properly in it's duties of nourishing and cleansing the body? The more natural approach will always be better than keeping the body in shape using toxic and artificial substances such as pills and supplements. While it is an awesome boost to the ego to see those cuts in your abs and toned muscles in your arms and legs,  "looking good" on the inside and knowing that you are thoroughly cleansed inside should be just as important as "getting ripped and toned."

This brings us to the crux of this article a sure-fire method of attaining internal cleanliness and the added bonus of healthy weight loss using a more natural solution, namely colon cleansing, for the removal of harmful, even life-threatening plaques and rapidly reproducing digestive parasites that are found in the human bowel tract.

Constant exposure to toxins found in the air, our food, and even our medications can put a toll on the colon resulting in cell damage that can lead to colon cancer, other types of cancer, acne, eczema, depression, tiredness, cold/flu to name a few maladies.

A lot of inflammatory diseases stem from the buildup of toxins. These toxins are looking for a way out, and when they can't find one, they affect major organs such as our skin, liver, joints, etc. Taking pills will suppress the problem temporarily, but will not cure the root cause of the problem. Eliminating the toxins from our body is the only way to truly cure some of these diseases.

A colon cleanse is completely natural as only natural herbs or supplements are involved without the harmful side affects found in pills and surgery, it's safe even if you're completely healthy. Colon cleansing and body detoxification therapies are no longer considered "alternative treatments" used by a select few, but essential health improvement methods available to all and beneficial for everyone.

Look we routinely clean our closets, our cars, any place where there can be buildup. We do this to get rid of junk that accumulates. Our body essentially works the same way. Junk, in the form of toxins accumulates and burdens our major organs such as our intestines. When our intestines are clogged, we can't absorb necessary nutrients. Toxins circulate back to our body, causing autoimmune diseases such as acne. Cleansing our bowels is a way of maintaining a clean, efficient body. So, the cleaner you are on the inside and the freer you are of toxicity, the quicker you can and will attain and maintain your goal of being in shape AND healthy for life!

Do you want to know a top secret that involves your colon and a new breakthrough that will allow you to forever shed countless pounds, stay healthy, and add years to your life? It is currently available at: [http://www.physicalfitnesssite.com/fatsecret.htm]

How to Lose Thigh Fat

It is fair to say that most women have body hang-ups. Talk to any women and they will tell you which part or parts of their body they would like to be more toned, flatter or shaped differently. For women who wish to lose thigh fat, the same advice can be given to women who want a smaller bum or a flatter stomach: exercise more and eat a healthy, balanced diet. If you take this advice then you will be able to burn fat from all over the body and eventually the fat from your thighs will disappear.

Exercise and eating a healthy diet has many benefits, including shaping any unsightly bulges that you may have. You will find that you have more energy, are able to concentrate for longer and the benefits will be reflected in your glowing skin, shiny hair and healthy nails. If you want to embark on a fitness program then it is always advisable to check with your doctor in order to get professional advice before making any major changes to your lifestyle. If you do decide that now is a better time then ever to whip your body into shape it is beneficial to consider the good you will be doing for your body as a whole. You may have a target area in which you wish to focus a lot of attention (what women doesn't!); however care should be taken not to over-exert yourself in one direction and to disregard another. For example, no-one wants a perfectly toned stomach and wobbly thighs- it will look out of proportion.

If your thighs are your problem area and you are starting a fitness regime from scratch then it is important to build up the intensity of your regime slowly. Firstly you should aim to walk more. A brisk walk will get your leg muscles going and will build up resistance for the cardio exercises that will follow. Any exercise will stimulate your metabolism and will help to burn any unwanted fat deposits. After you have began to walk regularly, ideally 20-30 minutes a day, then you should start to feel that your ability is starting to increase. Then it is time to introduce step exercises. These can be done in the comfort of your own home by using your own stairs and are brilliant for toning the thighs and legs. Do as many reps as you can, and remember not to push yourself too hard.

If you are a member of a gym, then you should be upping the amount of cardio you are doing in order to burn any excess fat. Running, cycling and rowing are all good exercises for the thighs and swimming is great for all round toning of the muscles. If you are not yet ready to run on the treadmill then try walking on an incline which will tone and trim your legs brilliantly. There are also a great range of machines that use weights in most gyms so give these a go as well. And don't worry about getting huge bodybuilder-type legs, females do not have the testosterone hormones that are needed to build massive muscles. Weight training instead will re-shape and trim your legs.

You should also be drinking a lot of water alongside any weight loss regime as this will help to kick-start your metabolic rate, which is responsible for any fat burning. A healthy diet that cuts back on fatty foods, sugar and stodgy carbohydrates will benefit your body shape. It is also advisable to refrain from eating late in the evening. If you follow these guidelines then there is no doubt that you will see a positive effect on your body shape. Eventually that stubborn thigh fat will disappear, you will have legs that deserve to be shown off and all of your hard-work will have paid off.

For more information see Article Alley.

How Do You Get Stretch Marks in the First Place?

People frequently ask the same question, over and over. How do you get rid of stretch marks? This is actually a very good question since it is much easier to prevent them than to treat them. Treatment options are available but they are costly in time, money, or effort.

Exactly what are stretch marks?

Basically, these marks are the result of skin that is stretched to the point of being overextended. When this happens, skin loses its elasticity. It is very similar to stretching an elastic garter too many times, causing it to lose its elasticity.

Skin requires both elastin and collagen to maintain its elasticity. These are things that the body naturally produces in large quantities when we are young. When these two things are no longer produced in large quantities, the skin loses its firmness, tone, and texture.

When this happens, the marks will start to show up on the skins top layer which is called the epidermis. Before they appear on the top layer they will certainly appear on the middle layer of the skin which is called the dermis.

How do you get stretch marks?

The absolute best answer to the question "How do you get stretch marks" would be anything that causes the skin to stretch will cause them. It is also true that you are more susceptible to these marks as you age because your skin naturally begins to lose elasticity. In some cases the marks can develop in younger individuals. The main circumstances that cause this are:

1. Pregnancy often results in stretch marks because weight gain is common. The skin is stretched tighter than normal, especially across the stomach, but other areas like the arms, hips, and thighs can also be affected. When a woman reaches her pre-pregnancy weight, the marks show up.

2. Losing weight can unfortunately result in stretch marks weather or not you were pregnant. Overweight individuals that use weight loss regimens to lose weight should be aware that the areas where the most weight is lost are susceptible to these marks. Bodybuilders that lose muscle mass after competitions also face this problem.

3. Using steroids such as cortisone can lead to the appearance of these marks also. Because the hormones in the system are interrupted the production of collagen and elastin can be compromised.

4. Teens and pre-adolescent children can also develop these marks, but not because of excessive stretching of the skin. Its true that this portion of the world's population will likely not experience this as much as pregnant women and people that lose a lot of weight. Nevertheless, many teens face this problem.

Instead of asking "What are stretch marks?" or "How do you get stretch marks?" people would be better off looking for ways to avoid getting them in the first place or how to effectively treat them. You can avoid these marks altogether by eating plenty of fresh fruits and veggies, drinking a lot of water, and applying quality moisturizers to the skin. If these marks or striae have already appeared on your skin you can help vanish them with laser therapy or anti stretch mark creams.

Before long, these marks on your skin will be a thing of the past. You will be able to enjoy wearing sundresses, shorts, and bikinis.

For more information on How To Prevent Stretch Marks, visit www.Best-Stretch-Marks-Treatments.com as well cure tips and the best stretch marks creams and lotions reviewed.

Copyright 2010. Feel free to reprint this article on your site as long as the article is not modified in any way and the resource information (about the author) is listed as above.

Hype aérobie

I believe that it is part of my job as a fitness expert to bring the science to you. Much of what is currently out there is based in nothing but tradition and acceptance. I know that this weeks newsletter will come as a great surprise to the majority of you and you can do what you would like with the information that I am going to present in this edition. All I ask is that you at least give it some thought.

This may come as a shock to you, but to sculpt a lean, muscular, athletic and toned body, aerobic exercise is one of the worst ways to achieve this desired look. Aerobics means "with oxygen" and in terms of exercise, much of what is seen in the gym on the "cardio" equipment is aerobic. The reason I am quoting cardio is because cardio is not the same thing as aerobics, yet the two are used interchangeably everyday. All aerobic exercise is cardiovascular in nature, but not all cardiovascular exercise is aerobic. Cardio simply means any mode of exercise that stresses the cardiovascular system, so weight training is cardio too. Some other forms of aerobic athletics would include bicycling and marathons. Before I get into the science of this topic, just realize that aerobics did not become hugely popular until the late 70's/early 80's and the studies that were coming out regarding the benefits of aerobic exercise were funded and put out to the public by the companies that were making "cardio" equipment to put in all the gyms going up around the country. Think about the timing of everything, gyms did not start to become popular until this time when fitness was brought to the main stream by none other than one of my heroes, Arnold Schwarzenegger. Hmm, so all of the sudden, when gyms started exploding in this country, aerobics became great for us and studies just "happened" to coincide with this time period? I have no problem with aerobics if the person truly enjoys it. It can be a very stimulating experience. My problem is with the misapplication of aerobics to sculpt the lean physique that so may of us are after.

For those of you that have seen Pumping Iron, notice that Arnold was in the best shape of his career, yet he performs no aerobics, just intense weight training and dieting. When Arnold made his comeback to the bodybuilding stage in 1980, he too had bought into the aerobics revolution and the physique he brought to the stage was the smallest, softest and out of shape of his entire career. Aerobics train the nervous system and musculature system to become slow, it stresses our type I muscle fibers (slow twitch and red ones, remember this for later on). These are not the fibers that we want to stress if our goal were to gain some muscle and lose body fat, those fibers would be the type II fibers (fast twitch and white). So already, you can see that if you are performing intense resistance training and performing hours a week of aerobics, you are stressing two different systems, not a good thing. Lets examine the chicken and the duck. Now, you know that dark meat has a lot more fat than white meat. The chicken is predominantly white meat and the duck is predominantly dark meat. What makes the meat dark is myoglobin, which carries oxygen molecules to the muscle for work. The duck can fly for thousands of miles and the chicken cannot even get off the ground for more than a few seconds, yet the chicken is much more muscular and lean. Ducks are aerobic and they store fat for use very effectively. Aerobics trains the body to become very efficient at using fat and storing fat, because the predominant fuel source in aerobic exercise is fat. Did you ever hear of the "fat burning zone"? Throw it out the window; it is quite possibly one of the most misleading pieces of fitness information ever! If your car is more efficient at using fuel, is it going to use more or less of it? The correct answer is less of it, great for your wallet, but not your body if we are talking about efficiency of fat use for exercise. We want the hummer engine, the big gas-guzzler, the most fuel inefficient car we can find to burn body fat. To equate this to exercise, we want high intensity exercise with rest interspersed. We want a very large oxygen deficit. In a study by Tremblay et al, it was demonstrated that high-intensity exercise, specifically intermittent, supramaximal exercise, is the most optimal for fat loss. There were two groups, the long slow distance aerobic endurance group (LSD) that was on their program for 20 weeks and the high intensity interval training (HIIT) group that was on a program for 15 weeks. The amount of energy utilized (calories) by the LSD group was DOUBLE that of the HIIT group: however, six skin fold measurements demonstrated greater loss in the HIIT group than the LSD group. When this was expressed on a per energy basis, the HIIT group's reduction in skin folds was 9X greater than the LSD group! That is what you call more bang for your buck (Willey, 2007). The HIIT group created large post-exercise oxygen consumptions (EPOC), which can take up to 48 hours to your body to fully recover from. This is where fat loss occurs. Not during the hours spent on the treadmill. In another published study by R. Bahr, performed at the department of physiology at the National Institute of Occupational Health in Oslo, Norway, it was demonstrated that low-intensity (defined as 65% of maximum heart rate for less than 1 hour) led to a total EPOC of only 5 calories. On the other hand, intensive exercise-where heart rate was above 85% of maximum, led to EPOC values up to 180 calories (Staley, 2005). As I have said in the past, the body is incredibly adaptive. What used to take 30 minutes on the cardio equipment to burn 300 calories, will soon take 40 minutes, then 45, then 50 etc. What you are doing is creating the body to be a fat storing super efficient fat burning machine! Think about it, do all those people at the gym that slave on those machines ever seem to change? Maybe when they first start, but it has been shown that with this type of exercise, the body becomes almost completely adapted after the first eight weeks. Go to any 5K, marathon or bike race and 60-70% of the people that cross the finish line are fat.

If the body is more efficient at burning and storing fat, this will also equate to a lowered metabolism, again, not a good thing. We are looking for exercise that takes the body hours to recover from (large EPOC). You will not even be aware of this recovery, but if you were put in a lab, oxygen debt would still be elevated for a few hours to 48 hours! Did you ever notice that even after running a few miles, you could hold a conversation during it or immediately following it? The human body recovers very quickly from aerobic exercise. This is not optimal for fat loss. For those of you aerobic athletes, there was another study done by Tabata in Japan that showed anaerobic interval training actually caused greater increases in AEROBIC capacity, more so than the group that actually performed aerobic running! That is just a piece of information to use when you want to switch up your training and do some shorter duration type of stuff.

Which is leaner and more muscular, the marathon runner or sprinter?

Sprinters such as Ben Johnson of Olympic infamy were known to go to McDonalds and see how many Big Macs they could eat, often downing 5-6 without a problem and staying shredded. These athletes have created those big gas-guzzling machines I was talking about earlier. Look at gymnasts; they never do aerobics, yet it can be argued that they have the best physiques of any group of athletes out there. Their training consists of explosive high intensity bouts of exercise, often with nothing more than their body weight.

In a different capacity, aerobic athletes, most notably marathon runners, are the most injured group of athletes in the world. Every time the foot strikes the ground, 3-5X the body weight is applied in force up through the skeletal system, OUCH! The stress hormone cortisol is also produced in very large amounts when the body is constantly performing aerobics. Despite what you see on those silly commercials, cortisol is essential to the human body, but high amounts will cause the accumulation of body fat, most visibly around the mid-section. High cortisol will also negatively impact your adrenal glands over time. Distance runners who train upward of 100 miles per week do not expend more than 800 to 1300 "extra" calories each day above their normal energy requirements (McArdle, 2001). Does that sound it was like their time of investment?

How do you make sure your exercise is intense enough? If you can hold a conversation once a set or interval is completed, you are more than ready to go again. Remember, you are trying to create a deficit. What about the really heavy person that lost massive amounts of weight from their aerobics program? They would have lost weight doing any form of activity that took them out of their sedentary state. The composition of weight lost also needs to be looked at. If you are just performing cardio, your precious muscle is being used as a fuel source, thus it is completely common for people to lose tons of weight, yet be a fatter, smaller version of their former self. This will happen because the composition of weight lost will come from muscle and fat, not predominantly fat. Some of you might say, but Kyle, "I have seen you doing cardio and you told me to do it in the past." That is correct, but I also used to have a tail and bangs for my haircut, times changes, so does knowledge.

To wrap this up, you might be wondering why I seem so passionate about this topic. Well, I am getting ready for another bodybuilding show and in years past, I too would spend hours on cardio equipment trying to get "ripped". Needless to say, I didn't like my return on investment and the muscle that was becoming smaller do to being trained in a slow manner. What would often happen to me from such extreme dieting and hours upon hours of aerobics is that I would gain 30-35 pounds the next week when the competition was over because I had succeeded in creating the perfect "Fat Storing Machine". I went through every book I could get my hands on to find a better way. What I found was simple, through diet and high intensity resistance exercise with incomplete recovery (beginning the next set before oxygen is fully restored) has led to my best and biggest shape ever! I perform sprints a couple of days per week, but that usually only takes about 10 minutes. Now here is the interesting part, my back has been acting up going into spasm. On those days, you can still find me on the stair-master. Why? Because emotionally and mentally I felt that I needed it. I just said the key words; gym goers have become emotionally dependent on their "cardio" equipment, feeling that if they miss a session, they will get fat. Again, think about the results you have been getting and really think if they are worth it. Most aerobic training is dependent upon an emotional attachment to it.

I know that many of you will be resistant to this idea and this concept may not even catch on in my lifetime. But I did enjoy making you aware of this information!

If you like to run and jog and ride bikes, great go for it, I am all for it. As I said before, I am. Activity is awesome, any kind. Just realize what benefits you are trying to get from it. I have been studying and trying systems of resistance training that allow me to get as "shredded" as I need to, without stepping foot on any more cardio equipment. I hope that this issue was enlightening to you or at least interesting. I would like to thank Scott Abel, a fantastic strength coach from Canada that has helped to change my view of how I approach fitness and exercise for the better.

Kyle Newell is a strength and conditioning specialist (CSCS) located in New Jersey. He specializes in body transformation and sport specific conditioning. Kyle is pursuing his master's degree in exercise science through the University of Texas Pan American. Kyle is also a competitive bodybuilder in addition to being a Certified Sports Nutritionist (CISSN). Kyle is available for online consulting. Just remember that proximity has nothing to do with expertise. Kyle can be reached through his website at http://www.bodyperformancecoach.com

Journal des exercices, célébrités

Just before the director says "lights, camera, action," you have endless things going through your mind such as remembering your lines for the script, did you say the right thing during the morning interview with Regis and Kelly, traveling to another movie shoot right after this is completed. Actors go through a lot of stress and commitment playing the role of that particular character. The best way to emulate the person you are playing on screen is to research the part, act the part, and look the part so the audience will believe convincingly you are that character. If you are playing the role of a heart throb, you want to look chiseled and not too big with 6-pack abs when you do take off your shirt during a lusty scene. For the male readers, we certainly enjoy our favorite actress looking her best showing off her nicely toned and well-shaped body.

Well, I am here to give you the tips that will transform your physical appearance as if you had a fairy godmother that just waved her magic wand over you. Being an actor, the one last thing you want to worry about is not looking your best and if you need to look fit then I am here to get you started on your biggest role ever. With key adjustments to your nutrition and training routine, you will look like a superstar! One last point before you dig a little deeper into this program and its just a tiny thing I left out is that you'll have to put out your blood, sweat, tears, and guts to get the body you want!

NUTRITION

A huge part of your body's transformation is your nutrition. The amount of information that is loaded on the internet, magazines, books, other resources allows most people to understand the basic foundation of eating healthy.

Look no further as I've summed up the most important points so that you can use this as a reference guide. To get you looking for that particular role you have to dedicate your life in the next few months similar to a bodybuilder. You have to live your life around your training routine and meals accordingly. You will be eating more frequently at about every 2 1/2 hours to 3 hours each meal. Below is a sample meal plan that you may follow a few months before your television or movie shoot. In this case, lets' assume you have 2 months preparation time. As you will approach your deadline, say about 1-2 weeks away I will discuss shortly what alterations you may need to change on your diet plan.

Breakfast:

1 cup of oatmeal

2-3 egg whites

Mid-morning:

Protein shake (1 scoop)

8 oz of water

Lunch:

Chicken/Turkey/Fish

4 oz of sweet potato

1 cup of vegetables

Mid-Afternoon:

Protein shake (1 scoop)

8 oz of water

Dinner:

Chicken/Turkey/Fish

4 oz of sweet potato

1 cup of vegetables

Now one good meal a day is easy but we now need 5 or 6 if you want that sexy body. The reason you want to eat more meals is because muscle happens all day continuously. After a hard earned workout your body spends 2-3 days building and repairing your muscle cells. In return you need to refuel your body with high quality protein so it builds and repair muscles. Other important notables are nutrient dense carbohydrates providing energy and heart healthy unsaturated fats to help you feel full longer. Frequent meals prevent you from storing the food you eat to those problem areas such as your stomach and preventing your body from reverting to your muscle protein for energy during your workouts. I've included a sample diet below based on my profile since I weigh around 175 lbs. You can begin a revised sample diet about 4 weeks out from your television or movie shoot by reducing your carbohydrates on a 3 day cycle.

Meal 1: 7 a.m.

1/3 cup of oatmeal

6 oz of lean beef

Green vegetables

Meal 2: 9:30 a.m.

6 oz of chicken

6 egg whites

Green vegetables

Meal 3: 12 p.m.

6 oz of chicken

Green vegetables

Meal 4: 2:30 p.m.

Whey shake

6 egg whites

Meal 5: 5 p.m.

6 oz lean beef

Meal 6: 7:30 p.m.

Whey shake

Protein = 290g

Carbohydrates = 52g

Fat = 42g

Also remember to have 6-8 liters of water per day, multivitamin and mineral, and 1 tablespoon of Essential Fatty Acids (EFAs) which I'll be discussing later on. On every 4th day increase your carbohydrates:

Meal 1: 7 a.m.

3/4 cup oatmeal

1 whey shake

Meal 2: 9:30 a.m.

6 oz sweet potato

6 egg whites

Green vegetables

Meal 3: 12 p.m.

1 can tuna

6 oz sweet potato/1 cup of brown rice

Meal 4: 2:30 p.m.

6 egg whites

Green vegetables

Meal 5: 5 p.m.

6 oz chicken

Meal 6: 7:30 p.m.

Whey shake

Protein = 210g

Carbohydrates = 175g

Fat = 17g

Carbohydrates can be increased if you are a very active person. When approaching your last 2 weeks before your shoot, food will mainly consist of fish, turkey, protein shakes, and vegetables. For the morning you'll have 2 egg whites with turkey, lunch will be salad and fish, protein shake as the mid-lunch, dinner will be fish and vegetables, and the last meal will be a shake. Now, I'm going to be explaining the importance of protein, carbohydrates, fat, water, supplements, and minerals. Each one of them plays a vital role on your body's transformation and the reason for you to include in your diet since optimally it will also enhance your body's recovery, assists with your training, and so on. Let me begin with the following:

One of the important sources of protein is egg whites, whey protein, fish, poultry, and meats. A good thing to remember is that the higher the percentage of lean muscle you have on your body, the faster your metabolism. Let's determine how much protein your body should be intaking. You simply multiply your body weight by 1.5 and that gives you the total number of grams of protein you will need for the span of your six meals for the day (Say a person is 100 lb, you simply multiply their bodyweight x 1.5 giving you 150 grams of protein). There is only so much protein your body can absorb at a time that the number of grams of protein must be divided evenly over the five or six meals. A great example is egg whites because it is a perfect protein since it contains approximately 3.5 grams of protein and no fat. Also whey protein is derived from milk products and is efficient in muscle building because it is very high in bioavailability meaning how easy your body can use it. If the protein isn't bioavailability, then it is basically a waste and think of it being flushed down the toilet. It is necessary to have a protein shake after a workout because your body is in a catabolic state, meaning that it is breaking down muscle tissue. So, when you give your body an immediate infusion of protein and carbohydrates you can stop the catabolic state. This reverses the process and activates anabolism, which is the building of muscle.

Carbohydrate

As some of us know, the energy food is carbohydrates. It is important to know the Glycemic Index which is the rate carbohydrates are broken down into sugar or glucose. Foods such as instant rice or most refined cereals that are a high percentage on the list release glucose quickly which is not good. It signals the pancreas to produce insulin (the hormone that removes excess sugar form the blood stream), and you know what happens to the extra sugar, it goes into the fat stores. Bad foods such as refined carbohydrates are less beneficial as they lack vitamins, minerals and fiber. However, protein and fats eaten with high or moderate glycemic foods can help slow down the absorption of sugar.

A few examples of these foods are:

100%+ instant white rice, most refined cereals

100% white and whole wheat bread

90% parsnips, apricots, carrots

80% oatmeal, white potato, white and brown rice

70% banana, mango, corn

60% Spaghetti, macaroni, raisins

50% peas, barley and rye

40% sweet potato, grapes and oranges

30% pears, apples, yogurt, milk

20% plums, peaches, and grapefruit

By increasing your intake of fiber it will increase your metabolism and reduce body fat. Fiber is great and as I discussed earlier that you'll need nutrient dense carbohydrates in your diet. It is also low in calories and it will control your appetite. It has also been proven to pull fat from our body in the process and it doesn't have an effect on our insulin levels. Now, another aspect of carbohydrates you must be careful of is food allergies, especially with wheat, corn, yeast and soy. Having an allergy to any of these foods will cause you to retain water, so it is up to each person to find out. There is nothing worse than being on set for a filming and having your body holding water. With the lighting on your body you don't want to look bloated or have that flat look. I will discuss some key points later on how to look stunning when the lights are on you.

Fat

EFAs (Essential fatty Acids) are important in your nutrition. EFAs can be found from two families which are Omega 3 and 6. Omega 3 foods are food such as fish and flaxseed and Omega 6 are found in nuts and primrose oil. Not only does it help health problems but it also helps us burn fat. How is that? The EFA stimulates the mechanism in the body that burns fat which is called brown fat. It burns calories for heat, it also surrounds vital organs and cushions the spinal column and also it is the opposite of white fat which is stored. Now, since we can't eat all of these foods take a supplement with omega 3, 6, & 9 UDO's choice for example, 1 TBSP daily.

Water

A huge importance is drinking lots of water to flush out your system and it also will help promote weight loss faster. You will need to drink between 1/2 and 1 gallon of water. You will put on about 1 lb of lean mass per week by intaking lots of protein, lots of carbs and little fat. Your muscles are about 60 percent water.

Supplements

1. Protein Powder:

Read carefully which one you are picking up as some are there to help you gain mass, meal replacement, fat loss, general growth, etc. Check the ingredients to inspect if there are any additional additives. If you aren't too sure ask a nutrition expert or send me a message.

2. Glutamine:

The most important amino or building block of protein is glutamine found in muscle but there is only so much to go around. It assists in soreness, alleviates fat loss, and also increases muscular growth and gives a good pump during your training.

3. Flaxseed/Fish Oil:

Fat is not bad and it's the correct type of fat which is necessary in your daily diet for the manufacture of hormones, proper brain function and joint lubrication.

If you eliminate fats completely and your muscles shrink dramatically your energy and strength levels go with them. They perform as solvents removing hardened fat, supporting muscle growth and fat metabolism. So, these are some reasons you introduce flaxseed and fish oil. It can be taken in capsule form or put naturally to your foods.

4. Multivitamin & Minerals:

Very important and most people forget or don't give much thought to these elements in their diet. Let me mention the top minerals you should be interested in:

Calcium - It is common for bodybuilders to tend to avoid dairy products because it makes an individual swell. Women will need to monitor their calcium intake more carefully as their estrogen levels can be a factor to decreased calcium absorption and increased calcium loss. You can get calcium from milk, cheese, yogurt, molasses, almonds, etc. There is a 2 to 1 ratio with magnesium and 1 to 1 ratio with phosphorus.

Chromium - This includes clams, whole grain cereal, corn oil which helps the insulin levels transport glucose, amino and fatty acids into the cells. About 200 to 400 mg is adequate.

Copper - Organ meats, seafood, nuts, and raisins has shown to increase the bloodstream during vigorous exercise so it does play a vital role in high intensity muscular work. 3-6 mg is adequate.

Iron - Foods such as fish, eggs, poultry, organ meats, wheat germ, and shredded wheat are responsible for our oxygen and how we recover during our sets. Females will lose some iron in B3 due to their monthly cycle. About 200 mg daily and it is a 1 to 1 ratio with calcium.

Magnesium - Bodybuilders and athletes lose a lot of magnesium due to sweat. It is basically used for energy and protein synthesis. Foods that contain this are green vegetables, seafood, tuna, nuts, and honey.

Phosphorous -Foods such as meat, poultry, fish, eggs, and grains are associated to the exercise metabolism which works alongside with calcium decreasing blood lactic levels. Taking 200 mg is adequate and it's a 1 to 1 ratio with calcium.

Potassium - Foods such as raisins, dates, peaches, bananas, baked potato, sunflower seeds, and seafood is an vital electrolyte located within the muscle cells which works closely with the sodium levels regulating the body's water level. A 2 to 1 ratio to sodium.

Sodium - Found in salt, milk, cheese, and seafood which is another electrolyte concerned with body fluids. A 1 to 2 ratio to potassium.

Zinc - Strenuous intensity excising stimulates major zinc loss. Foods containing spinach, mushrooms sunflower seeds, and soybeans to name a few. Daily recommended are about 40 mg.

Training

Since your lifestyle and training for the next 2 months will be similar to a bodybuilder. Most bodybuilders will have 3 components to their training. The first component will consist of bulking up working with heavier weights and low reps. We will skip the first component on any heavy weights and low reps since our concern is to look lean or that beach body image on screen. Instead, we'll split our program into 2 components or phases for the 2 months we have. For the first month and a half we will focus on a cutting phase or fat burning process. This first component will be lighter weights and higher reps along with a lot of cardio. With higher reps and lighter weights the focus is to create definition, build lean muscle and burn calories. The last 2 weeks of your training will be your second component which will only be light weights to get a pump. You may not need to do cardio the last 2 weeks or perform moderate cardio depending how you look at that point. Your workout program may look like the following:

Monday

Chest and Triceps (45 mins avg)

Cardio (20 mins avg)

Tuesday

Legs and Calves (45 mins avg)

Cardio (20 mins avg)

Wednesday

Back and Biceps (45 mins avg)

Cardio (20 mins avg)

Thursday

Shoulders and Triceps (45 mins avg)

Cardio (20 mins avg)

Friday

Legs and Calves (45 mins avg)

Cardio (20 mins avg)

Saturday

Circuit training upper/lower body (45 mins avg)

Sunday

Off

Now, you will need to offset your muscles and body continuously. So, mix up the order of your workout routine weekly to shock your muscle groups and also vary the usage of machines with dumbbells. Excellent results will be present if you follow this format and do not perform the same thing twice in a row.

Motivation

A huge part of a person's mind setting is integrating your inner strength into whatever you want to achieve whether that is getting the part for that particular role, achieving a goal, getting in shape, etc. Just as important is to train your mind in conjunction with your physical training and nutrition. My concern is to teach you how to integrate the mind, body and spirit to work harmoniously together. Conditioning your mind with your body together is very powerful if you are able to achieve this. It will help you plug away when you are feeling lazy, need an extra boost, finding deep motivation from within, etc.

If we were to train our mind that pain can be a beautiful thing then it wouldn't be as bad as we think right? Ok, I won't go there and that's another topic of discussion but you get my point. It does take a lot of will power with the vigorous training regimen you are given, discipline with the nutrition and needing adequate rest for your body to recover. So, first of all, you must take care of the little things like dietary and training details so it will make you perform your task easier. Write out the routine a few months ahead of time and put it on your wall. Check mark each calendar day you have successfully completed your work out routine, ate the assigned foods you have listed on your food plan, etc. Simple things such as planning things ahead will make your 2 months of hard work easier, actually weighing food and planning the daily meals in advance will help immensely. Remember, consistency is the key and when you begin to see continuous changes in the next 2 months you will feel motivated preventing you to quit.

We are all given obstacles in life and a lot of times we go through down points in life but it's how we overcome them that is the most important thing. Success can be defined in many ways such as happiness, being a mentor to others, helping others, being wealthy, famous, etc. So, as an actor find something that motivates you to continue your training so you will look and feel your best. Look within yourself and accomplish that goal. Continue to strive on your goals by finding what motivates you and it could be a favorite actor that you would like to work with one day or possibly you may have a crush on that person from afar. Keep a picture of him/her and maybe one day you may co-star with them in a picture together. Nonetheless, I can guarantee you'll look back and be very proud of yourself when you are done.

Additional Tips & Reminders

Performing 20-30 minutes of cardio first thing in the morning on an empty stomach or right after weight training will help you get lean down the stretch. It will help trigger your liver glucose supply then cardio will be fueled by fat. When the deadline gets closer you may reduce your carbohydrates and drink lots of water to get leaner. Limiting your complex and simple carbohydrates since it has an impact on your insulin levels thus tapping into your fat stores. In return, you'll feel less bloated with reducing your carbohydrates. Drinking more water can help you lose up to 5 lbs within a week because it cleanses out your body's sodium and toxic residue. Another notable that some people revert to is detox which rids our body from chemicals accumulated or derived from water, food, air, chemicals, etc.

All this can affect how your body stores fat and functions. Large amounts of toxins get trapped into your fat stores and detox is another bonus for additional weight loss if it's urgent. On your off days go to a Hollywood spa and enjoy a masseuse allowing your muscles to recover faster. Going once a week or more can really get you geared up for your next work out. Also, keeping mentally fit and rejuvenating your inner peace can be achieved by integrating Yoga and Qi Gong into your work out program.

Focusing on your mental part of your game really gives you some down time for yourself which you deserve and helps you become more alert to your body's awareness. With almost 2 months of hard work it's come to an end and I can practically say you've become part of the team. With the consistency of your workouts, eating strict, resting, and staying motivated we will be proud of you showing off your body during that screen shot scene. I didn't forget and I did mention earlier I'll be giving you tips about reducing water retention on your body. Let me explain how you can get rid some of that retained water during that important scene. The water in our body goes to three places which are the blood stream, muscles and under your skin. The secret is to trick the body to let the water go internally. To do this, during the last week before that important scene when you show off your body on the movie or television set, you need to carefully monitor your water intake. This is how it should go, Monday to Thursday water will be at about 6 to 8 liters each day, on Friday it will be 10 liters, Saturday it will be reduced to 3-4 liters, and finally Sunday it will be at 1-2 liters. When you do this the brain still thinks the body has plenty of water so it keeps letting flushing it out. If needed, an herbal diuretic is ok on Sunday night but we don't want to loose water in the muscle as you will then look flat. The only way to know how you are progressing is to look at yourself in the mirror and the truth will be told. Also, posing and holding at various angles for about 30 seconds is another tip to squeeze out any excess water that you may have missed. So, all that hard work paid off right? Let's see, the 15,000 sit-ups, eating every 2 1/2 hours for a total of 5-6 meals a day, the endless hours of cardio and weight training. Now, wasn't that worth the 10 seconds of screen time for that one scene you've been working your butt off!?

Richard Chan is a Health and Fitness Life Coach promoting harmonization with the mind, body, and soul. An individual that is keen in precision training to his clients resulting in optimal results. An experienced trainer that has coached police personnel, firefighters and athletes in periodization. In addition, he will introduce Qi Gong to his clients so they will maximize their training potential. This involves an understanding of exercising their internal health and controlled breathing.

L'hormone de croissance HGH-basic information

Dans de nombreux aspects liés à votre physiologie de l'hormone de croissance humaine peuvent jouer un grand rôle. Peut affecter comment looks like, comment vous vous sentez et pouvez affecter significativement l'efficacité avec exploiter votre corps et votre esprit.

HGH (hormone de croissance humaine) défini ; Donner une très, en fait, est une hormone qui est responsable en particulier de la croissance et le développement de votre corps.

Ce qui rend les hormones de croissance humaine ?

Il a trop simplifié la définition de ce qui rend HGH ; Tout simplement, contribue à stimuler notre foie, conjointement avec les autres tissus sécréter de l'insuline, demandé quelque chose-like growth factor (aka court IGF 1). Le facteur de croissance ressemblant à l'insuline aide à soutenir notre corps la production de cellules de cartilage, qui joue un rôle clé dans la croissance osseuse et musculaire. Ainsi dans le développement des enfants, elle peut mener à la croissance (l'extension) de leurs os et la récupération de la hauteur de l'adolescent. En termes de sa hauteur de cartilage aux extrémités des os est os habituellement transformées en temps que nous intervenons et l'achèvement de la puberté. Le résultat est qu'il ne serait n'est plus capable de s'attendre à aucune augmentation de la longueur de l'os ou la hauteur de l'âge de vingt-deux.

Cependant,a montré que HGH peut atteindre beaucoup de choses, comme; soutenir la croissance des muscles, soutenir la perte de poids, renforcement du tissu conjonctif et ainsi réduire votre sensibilité à la blessure, accroître la libido, niveau d'énergie accru, restaurer les fonctions cérébrales et possède également une très forte trop. HGH peut aussi aider à l'amélioration du sommeil paradoxal (rapid eye movement sleep).

Et quel supplément d'hormone de croissance ?

Dans le passé, le domaine médical, à l'aide de HGH aident à limiter certains des troubles de la croissance de jeunes hommes et femmes. Ces dernières années, beaucoup de gens ont commencé à utiliser ces compléments pour de nombreuses raisons. Tout d'abord, a été utilisé par les culturistes dans due aux effets médicinaux. Cela aide à accroître leurs culturistes musculaire maigre en poids, parce que si elle réduit le temps de récupération entre les séances d'entraînement intenses.

En plus des énormes avantages pour culturistes Tween amateurs de fitness et plus souvent utilisés pour les autres choses de motifs, comme une augmentation de la densité osseuse, améliorer le tonus de la peau, l'amélioration de la fonction sexuelle, un renforcement du système immunitaire et augmentation des niveaux d'énergie.

Comme vous pouvez le voir, supplément de l'hormone de croissance humaine peut considérablement améliorer les fonctions corporelles clées telles que la mise à jour et revitaliser nos fonctions cérébrales. Le résultat final est corps revigorée, plus sains et plus sain esprit et âme.

De plus, pour plus d'informations sur les avantages de HGH phénoménale, vous pouvez Cliquer ici.

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