kiefit_journal_2009_04 Springtime is knocking- Get Fit Now!

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KieFit Journal April 2009

Why Is Springtime The Best Time To Get Fit?

Fat Burning Video Lesson

5 Simple Ways To Track Your Fat Burning Progress

STOP CRAVINGS AND STOP BINGE EATING: ADVICE FROM A PIZZA MAN

Two Flat Stomach Secrets For Women


KIEFIT JOURNAL

HEALTHY AND HAPPY LIFE! APRIL 2009

Springtime is knocking- Get Fit Now!

ISSUE: WHY SPRINGTIME IS THE BEST TIME TO GET FIT

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SPRINGTIME HEALTHY EATING

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A LETTER FROM YOUR BELLY FAT

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STOP CRAVINGS AND STOP BINGE EATING: ADVICE FROM A PIZZA MAN

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WHICH TURBULENCE TRAINING WORKOUT SHOULD I USE?

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TWO FLAT STOMACH SECRETS FOR WOMEN

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4 REASONS WHY SLEEP DEPRIVATION WILL INHIBIT YOUR MUSCLE GAINS

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AT LAST! 10 HEALTHY EATING TIPS THAT WORK!

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KIEFIT.COM ISSUE

13

ADVERTISE OPPORTUNITYS— KIEFIT.COM

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CONTACT— KIEFIT.COM

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SEND ME YOUR COMMENTS AND IDEAS FOR FURTHER ARTICLES.

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Hello Fitness Fans! I am very glad to introduce you to my current KieFit Journal April 09. Within this April issue you get valuable articles about fitness, workout and weight loss. What is it all about exactly? Here you'll get the answers and suggestions, if spring time is the right time to become fit? Learn more on Page 3. Additionally you'll get an advice from the 'Pizza Man' - John Shatter on page 6 & 7.

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Workout with Turbulence Training: Fitness fans ask the author Craig Ballanye a Certified Strength & Conditioning Specialist: Which kind of workout is good for me to begin? Check out on page 8 why you should change your workout routine every four to six weeks and more. Holly Rigsby tells you how to 'Discover the secret of a flat stomach' on page 9. Sleep deprivation can affect the muscle gain process! Read more about the most common four reasons and how to avoid them from Sean Nalewanyi - Natural Bodybuilding Expert & Fitness Author on page 10. “At Last! …”- Get here 10 Healthy Eating Tips that really work on page 12. Best wishes and stay healthy,

Heidi

Send me your comments and ideas for further articles. Submit your article to Email: articles@kiefit.com and see it in the next issue of KieFit Journal. Use your article to generate additional free traffic to your website as well. Closing date to submit your articles you wish to be published here on 25th of each month.

ATTENTION Schedules: Submit events schedules you know to be mentioned here in the next issue! Submit your personal Fitness and Sport events you wish to be published here and invite Kiefit Journal readers to attend!


SPRINGTIME:

GET

FIT!

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Why Springtime is the Best Time to Get Fit By Daryl Bennett Each January, Carol Hager, 26, sat a goal to lose weight. Her attempts were filled with desire, but not motivation. For the most part, this was because she started working out in the gloomy Winter months. Doing things differently, Hager decided to start her exercises in April and viola! Success. Very few fitness newbies take advantage of the spring season, but springtime is the best time to start working out. The reason really is in the season. All the leaves are budding out, warmer air, longer days, and more sunlight equals a better state of mind -- a fitness state of mind. The promise of new spring/summer clothes or the chance to show off at the beach can madly excite you about fitness. And this abundance of new life and refreshing, new-like feeling really can propel your fitness goals to heights not achievable in Winter. Like Hager, most people should set goals to get started. Goal setting not only measures your success, but motivates you during those new spring months. Make sure your goals are obtainable and broken up into smaller parts though. You can't really expect to lose 25 pounds in a week, but break that up into 10 weeks and you're good to go. Now, with your goals set, pick a place to workout. Where you go to tread the mill or push the weight really doesn't matter; what matters is your enjoyment of the season. Obviously it's important to get outside and workout as much as possible -- after all, it's spring! But those occasional Springtime rainy days might drive you indoors. That's why having an indoor back-up home gym, dumbbells, or a stationary bike is as important as running in the park. You might also consider a discount gym membership for those few nasty days.

Besides those few rainy days, springtime offers more workout incentives than any other season. For example, it's getting warmer, but not too warm. This means just the right temperature for a jog or evening walk. Summers are too hot, Winters too cold, and Fall too chilly (in most places) to bang out an effective workout. Spring also brings fresh smells and delightful air, important for keeping your lungs clean and senses elated during your workouts. For variety, spring can host any exercise you can do. Weightlifting, running, biking, hiking, aerobics; whatever you choose. Workouts that might otherwise be strenuous during the Summer can seem easier in Spring. That's why newbies starting a fitness routine find so much motivation and enjoyment during the season. Workouts are quite simply easier to start and easier to finish (indoors or out). Hager claims her stamina skyrocketed; something she never knew during her Winter month attempts. So get out there, enjoy the season, set your goals, choose your exercises, and just get fit. There really is no better season to get started, especially if you want to succeed. Daryl Bennett, a contributor to Nani Fitness News (http://bestbody.50webs.com), is a dedicated fitness writer and researcher living in the Midwest USA Article Source: http://EzineArticles.com/? expert=Daryl_Bennett

5 Simple Ways To Track Your Fat Burning Progress

Fat Burning Video Lesson


SPRING:

HEALTHY

EATING

Springtime Healthy Eating By Ernesto White

As Spring approaches I find myself becoming motivated to get into shape for the September wedding. I want to look good also for my 40th birthday. Yeah, I am only human. I need to gear my eating and exercise to fit where I am at currently. Doing too much in the gym will only make me sore and I need to be consistent.

* Exercise can lower the risk of the disease women fear most: breast cancer. * Exercise has emotional benefits, too. It can help you fall asleep faster and sleep longer and deeper, and relieve depression. If the benefits of exercise are so clearly significant, why isn't every woman out there doing the things that translate into physical activity? *The number one barrier we hear is 'I don't have the time,' says Bess H. Marcus, PhD, who directs the Physical Activity Research Center at Brown University Medical School in Providence, RI. That may be due to the mistaken belief that physical activity means hard, intense exercise, the kind that makes you drop with sweat and leaves your muscles aching the next day. --

Also eating right to the point where my metabolism increases is also an other desired goal of mine.

Yes indeed, one has to "get over it" the excuses and get out there and make yourself

Studies find that your mid-30s through your 40s is a critical period for determining whether you'll remain physically active after menopause, something you definitely want to strive for. The best reason is that you'll likely live longer. One large study of older women found that exercise reduced all causes of death in postmenopausal women. Here are some others:

into the person you should be. I cannot see myself as a frumpy middle aged woman.

* Several studies have found that physically active women experience less intense and fewer symptoms of menopause, including the ubiquitous hot flashes.

http://www.casy.us

Just goes against what I want. I have every right to look and feel my very best.

I think the image of the older woman is changing. I know the media has allot to do with this also and women my age * Regular exercise lowers blood pressure, should not consider themselves hamreduces levels of "bad" cholesterol while pered by societal norms. Love life and live it! raising levels of "good" cholesterol and slows our resting heart rate, enabling it to work more efficiently.

* Physical activity also reduces your risk of colon cancer, kidney stones, gallstone surgery and diverticular disease.

Article Source: http://EzineArticles.com/? expert=Ernesto_White

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A

LETTER

FROM

BELLY

FAT

A Letter from Your Belly Fat By: Craig Ballantyne, CSCS, MS www.TurbulenceTraining.com

Dear Friend, This is a letter from your ol' pal, belly fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much. Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.

collective butt. I was burning up down here! But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year. Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off

your body, not like these days.

==> http:// www.turbulencetraining.com Your friend and spare tire, Belly Fat PS - Seriously, don't go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway. It will be a sad farewell, and

you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know Nope, stay in the shade and how much attention those keep the cover-up clothes guys get from the opposite on, that's the way to go now. sex. Who needs it, I say. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach. Well, it sure was good Instead, stick to that slow catching up with you. I'm About the Author cardio stuff. Sure I get a little sure we'll be in touch more sweaty, and the ol' brain up Craig Ballantyne is a Certified often, as long as you stay there thinks it's doing "a real Strength & Conditioning Specialist away from that Turbulence fat burning workout", but it's and writes for Men's Health, Men's Training workout routine. never enough to melt me Fitness, Maximum Fitness, Muscle outta here. and Fitness Hers, and Oxygen Brings a tear to my eye whenever I even think about magazines. His trademarked TurAnother thing, keep listening that workout program and all bulence Training fat loss workouts to those experts who say have been featured multiple times the belly fat it's burned. strength training doesn't Heck, it's fried more belly fat in Men’s Fitness and Maximum burn body fat. Since reFitness magazines, and have helthan a frying pan! search shows they're wrong, ped thousands of men and women So again, if you want to around the world lose fat, gain if you added strength trainkeep your dear old belly muscle, and get lean in less than 45 ing to your program, you'd around for another year and minutes three times per week. For practically need to throw me another summer, don't use more information on the Turbua going away party! Turbulence Training - other- lence Training workouts that will wise, its all over pal, and help you burn fat without long, After each one of those suyou'll never see me again. slow cardio sessions or fancy perset workouts you tried equipment, visit last January it felt like someBelly Fat says, "Don't use www.TurbulenceTraining.com one lit a match under our this" So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?

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FOOD:ADVICE

FROM

PIZZA...

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Stop Cravings and Stop Binge Eating: Advice from a Pizza Man By line: By Tom Venuto

www.burnthefat.com

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!

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 In an interview with host Adam Shaw on control their weight is because of all-orBBC’s Radio Four program, John Schnat- none thinking, i.e, “I can’t eat ANY pizza EVER again!” or, “I have to follow my diet ter, the founder of Papa John’s pizza, 100% or not at all.” was asked whether he was concerned about the British government’s recent In my experience, all or none thinking is actions in the one of the bigfast food restaugest causes of rant business to diet failure. It’s help put the far better from a brakes on obepsychological sity. perspective to eat your pizza; Schnatter said, simply enjoy it “Pizza is actuinfrequently and ally healthy for in small quantiyou if you don’t ties. eat too much of it. You can’t eat Think of you on five or six slices a diet like a but if you eat pressure cooker one or two on a burner. slices it’s very The longer you nutritious.” keep that pot on the heat, the more the steam pressure Laughing, Shaw replied, “I’m not sure your investors would want to hear you tell builds up inside. If there’s no outlet or release valve on that thing, eventually the people, ‘don’t eat too much of our pizpressure builds up so much that even if zas!”’ it’s made of steel and the lid is bolted Across the web, bloggers and tweeters down, she’s gonna blow, sooner or later. have been putting in their two cents. Well, in the beginning, you might think Some say he was a little TOO honest. your willpower is made of steel and that Others say this was either the worst PR you’re bolted tigher than a submarine screw up ever… or hatch, but the longer you’re on a diet with the best PR move ever (you know what no relief, the greater the pressure builds they say about “bad” up until YOU blow your top… and that means massive binge eating. publicity). Although I wouldn’t call pizza health >> continued >> 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

“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


FOOD:ADVICE

FROM

PIZZA...

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Stop Cravings and Stop Binge Eating: Advice from a Pizza Man By line: By Tom Venuto

- continued -

www.burnthefat.com

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

make a difference. I think anything that raises calorie awareness is going to affect

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.

let the restaurants decide and then let the marketplace sort itself out.

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.

behavior in a positive way and help make for better food decisions. Whether it should be mandatory by law is debatable. I say,

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!

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

About the Author:

Train hard and expect success, Tom Venuto Fat Loss Coach www.BurnTheFat.com P.S. No relation to Venuto's Pizza, hahaha

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: FatBurning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com


WORKOUT

&

TRAINING

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Which Turbulence Training Workout Should I Use? By: Craig Ballantyne, CSCS, MS www.TurbulenceTraining.com

If you haven't been doing With Turbulence Training for Fat Loss, there are a lot any exercise, you must start of workouts to choose from. there. No exceptions. The bodyweight exercises So why did I create so will prepare your muscles many fat burning profor all future workouts, and grams? will prevent the overuse Because you need to have injuries people usually get variety in your workouts to keep on boosting your metabolism, and burning fat month after month.

occur when you have been away from exercise for so long. 3) The Best Program For ADVANCED Fitness & Fat Loss I suggest you start with the "Original Turbulence Training

If you did the same workout program for 3 months straight, your results would screech to a halt after 5 or 6 weeks. With the Turbulence Training fat loss program, you will be able to change your workouts every 4 weeks. Each time you do that, you'll kickstart your fat burning and your metabolism to when they start a highvolume cardio program a new level. (which is the worst thing an overweight person can do You must change your for weight loss). workout every 3-4 weeks.

Workout" from the main Turbulence Training for Fat Loss manual. Work your way through each following three advanced workouts in the Unfortunately, with so many 2) The Best Program for an manual. Turbulence Training workouts, people often ask, "Which program should I start Experienced Lifter Who Has Upon completion of the Turwith?". So here are the fat NOT Exercised in the Last bulence Training for Fat burning guidelines you Loss workouts from the need to get the most out of 4 Weeks main manual, you can Turbulence Training no Please start with the Inter- move onto the bonus workmatter what your fitness outs in this order: mediate Workout from the level... main Turbulence Training A) If you are a women that for Fat Loss program. 1) The Best Program for a wants to put the final Total BEGINNER touches on BUT NOTE: Do only ONE a female physique, use the Overweight, sedentary be- SET per exercise in each Turbulence Training for ginners should start with the workout in the first week. Women Introductory Program in the workout. This will prevent you from main Turbulence Training being excessively sore from for Fat Loss manual. the exercises, which can

B) If you are a man that wants to build muscle, use the TT for Muscle program. C) If you want to keep burning fat, move to the DB-BW Fusion Workout. D) Follow that with the 30Day Advanced Fat Loss program. E) And finally, finish with the Advanced Fusion Fat Loss 4-Week Program. At any time you are traveling or want a break from the dumbell workouts, you can use the beginner, intermediate, or advanced bodyweight program from the Original Bodyweight 4Week TT workout. Sincerely, Craig Ballantyne, CSCS, MS Author, Turbulence Training

About the Author Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

www.TurbulenceTraining.com


WORKOUT

&

9

TRAINING

Two Flat Stomach Secrets For Women By Holly Rigsby, CPT www.FitYummyMummy.com

Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire? Well fret no more, I'm going to let you in on the two ‘secrets' that will help you shed unwanted fat and reveal your toned, flat stomach once and for all. The first secret for a flat stomach is eating supportively. While this doesn't seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively is isn't about dieting or deprivation; it's about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it's typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.

most of all, eating supportively is enjoying the foods you love in moderation instead of in excess. If eating supportively is the first secret to a flat stomach, then what's the second? The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn't think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.

The other myth that has led women astray is the belief that cardio is the best solution for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone' and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach So what is eating supportively? Eating supportively is would be ours. These two having protein and carbohy- myths have diverted us from the path of what really does drates at every meal. It's work – resistance training. grazing on 4-6 meals or Resistance training is a flat snack each day instead of missing meals and then gorg- stomach's best friend because not only does an effecing yourself. It's enjoying a tive resistance training seshealthy breakfast and not sion burn plenty of calories drinking your calories. But

while you're doing it, but it keeps you're metabolism revved long after you're done. One recent study showed that you're metabolism would stay elevated for over 36 hours after a resistance training session. Try to get that out of an aerobics class. And there's another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you're resting metabolic rate and help you burn more fat all day long, each and every day. There you have it, two ‘secrets' that are guaranteed to boost your metabolism and give you that flat stomach you've been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.

About the Author Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http:// www.fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."


MUSCLE

GAINS

10

4 Reasons Why Sleep Deprivation Will Inhibit Your Muscle Gains By Sean Nalewanyj - Natural Bodybuilding Expert & Best-Selling Fitness Author www.MuscleGainTruth.com

It may seem like a trivial issue that could be easily overlooked, but giving your body a proper sleep every night really is an important step in setting the wheels for maximum muscle

3) Recovery will be interrupted.

growth into motion. If you really want to see the most dramatic changes in your body over the shortest period of time possible, a restful, quality sleep every single night is a must.

IN the gym. Rather, they grow while you are OUT of the gym eating and resting. The time that you spend sleeping is one of the primary periods where the recovery and remodeling of damaged muscle tissue takes place. Not only do your muscles require recovery time, but your central nervous system, joints and immune system need rest too. 4) Hormone levels will be compromised.

What makes a proper sleep so important? Well, let’s simply take a look at what happens when you DON’T get a proper sleep each night… 1) Mental focus will decline. One of the biggest problems with sleep deprivation is the effect that it will have on your mental state. Studies have shown that just a single night with insufficient rest will have a significant negative impact on your mental focus and willingness to perform difficult tasks. Putting forth an all-out effort every time you enter the gym is one of the primary keys to building muscle fast, and in order to do so you must remain mentally sharp at all times. 2) Physical performance will suffer. Not only will sleep deprivation have a negative impact on your state of mind, but it will also have physical consequences as well. Without a proper sleep, your strength levels will decrease and you'll end up using less weight and/or performing fewer reps than you would normally be capable of. Your bottom line muscle gains are ultimately determined by the steady increases in poundage that you are able to make on all of your exercises, and keeping your strength at top levels is critical in achieving this as quickly as possible.

As you are probably already aware, your muscles do not actually grow while you are

Depriving your body of sleep will have a negative impact on some of the most important muscle building and fat burning hormones circulating in your body. I’m talking specifically about cortisol, testosterone, growth hormone and insulin. Simply put, sleep deprivation has a negative impact on every single one of them... a) Cortisol - A catabolic stress hormone that increases abdominal fat storage and stimulates the breakdown of muscle tissue for use as energy. Studies have shown that insufficient sleep will cause the body to release higher amounts of this hormone. b) Testosterone - The most important hormone when it comes to building muscle. The higher your levels of testosterone, the more muscle you can build. Sleep deprivation measurably lowers testosterone levels. >> continued >>


MUSCLE

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4 Reasons Why Sleep Deprivation Will Inhibit Your Muscle Gains - continued By Sean Nalewanyj - Natural Bodybuilding Expert & Best-Selling Fitness Author www.MuscleGainTruth.com

c) Growth Hormone - Regenerates the body and plays a large role in building and maintaining muscle. The time that you sleep is also the time when your body experiences a natural surge in growth hormone levels. If you fail to get a

- Decrease insulin resistance That should be plenty of incentive right there to start paying close attention to how much sleep you’re getting each night.

See you in the morning!

YouTube Video proper rest at night this hormonal surge will Make sure to visit be compromised. www.MuscleGainTruth.com for more winning muscle-building and fat loss strategies d) Insulin - Responsible for the uptake of that you can begin incorporating into your important nutrients into your body cells. program right away. You'll have the chance to instantly access my award-winning natuSleep deprivation can result in an increase ral bodybuilding program, "The Muscle in your body's insulin resistance levels. Gain Truth No-Fail System", and sign up This means that your body will have to refor my free 8-part muscle building email lease higher-than-normal amounts of this course. hormone to compensate. This can lead to excess fat storage, diabetes or heart disease.

So, just how much sleep is enough?

About The Author Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Learn how to build muscle and gain weight in just 24 minutes a day by visiting:

As with most things, it’s certainly an individual factor and varies from person to person. As a general guideline though, I would recommend that everyone out there strive to get a minimum of 8 hours of sleep every www.MuscleGainTruth.com. single night. If you feel that you require more than that, sleep for 9 hours or for Sean is also the owner and operator of the web's premier muscle building and fat loss support commueven longer if you need to. nity, currently accepting new members at

The bottom line is to get enough sleep each night so that you feel 100% rested and energized throughout the day. If you regularly feel fatigued and sluggish, then increasing your sleeping time is a must. In terms of building muscle size and strength, proper amounts of sleep will: - Increase your mental focus and energy - Improve your strength - Allow for proper recovery in between workouts - Lower cortisol levels - Increase testosterone - Raise growth hormone levels

www.FitnessInnerCircle.com . Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.

10 Minute Workout for Weight Loss, Fat Loss & Muscle Gain Video


AT

LAST!

EATING

TIPS

At Last! - 10 Healthy Eating Tips That WORK! By Dr. Kang-pang Chan

How much time do you spend putting healthy eating tips into practice?

And as you and I both know, good healthy eating tips are powerful.

Listen, I'm not kidding around, how many times during the day do you correct bad habits and place them with new ones?

Eating healthy can cause you to drop excessive weight. Eating healthy can increase your energy. Eating healthy can assure that your body is getting all the nutrients it needs.

I'm telling you, it's a game of inches, and you've got to be willing to make significant changes. Sooner or later you're going to have to implement some healthy eating tips in order to get your body into shape and your health on the right track. You need balance.

Let's take a closer look at some riveting healthy eating tips you can use right NOW. 1. Let your bad snack choices bite the dust. Snacking is fact of life for most of us. 2. Get on the up and up and buy fresh foods as opposed to processed foods. 3. Take the bull by the horns and remove any junk food you have in your house. 4. Don't be excessive - leave extra salt, and sugar of the equation. 5. Be more careful about eating large meals and extra snacks before you got to bed. 6. Restore balance by designating only two places for meals in your home. 7. Command at least 30 minutes for each meal.

But, how are you going to do it? How are you going to get healthy? How are you going to change? This is probably the most challenging assignment there is when it comes to figuring out the best healthy eating principles to apply to your life.

8. Be disciplined and savor each bite you take. 9. Trust you gut and avoid second helpings.

10. Don't dwell on always cleaning your plate. If you act now, the results will be astoundYou see, I find the whole subject of healthy ing. Do whatever it takes to begin using eating absolutely riveting. I am fascinated by these healthy eating tips as soon as possible. what it takes to change eating habits and lose weight. Get ready for change. You are really going to like it. By now you're probably wondering - what does it take to create a healthy eating lifestyle? That's the subject of this article today. So, go get the Develop A Healthy Eating Habit advice at http:// What does your body really want? No doubt howtoloseweightquicker.com/you-shoulddevelop-a-healthy-eating-habit here before it wants to be fed when it's hungry, loved, you've gone astray too much on the path to and nourished. health and fitness. It doesn't want to be filled to the point that Article Source: http://EzineArticles.com/? you feel like you are ready to pop. It wants expert=Dr._Kang-pang_Chan to enjoy food, and feel good all the time.

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KIEFIT.COM—ISSUE

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Advertise with Kiefit.com If you have a new product or service to showcase to the fitness community, Kiefit.com is the place to reach your targeted audience! The purpose of the Kiefit.com fitness oriented social bookmarking website, the Kiefit Journal and the newsletter is to give consumers proven methods to help them in their quest for fitness and good health. It is our goal to inform our community and subscribers of new developments in the health and fitness fields and connect them with each other to benefit from their experiences! Through Kiefit.com Web site, the FREE Kiefit Journal and the monthly newsletter you'll be targeting large numbers of consumers that are looking for various ways to improve their health and fitness. Get our FREE Media Kit Here! To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE !

Advertising ...within this FREE monthly publication. How does it work? Every new subscriber which choose to subscribe to our free monthly newsletter gets this FREE kiefit.com publication delivered directly to their email box. Furthermore our subscribers will receive the most recent version of this kiefit.com publication as long they choose to do so. Our newsletter list is strictly double optin. Every subscriber is free to forward this publication to his family, friends, relatives and business partners for free! Example: 1. One subscriber receives this publication after he registered to do so.

2. He decides to forward this publication to his family and friends etc. 3. They in the next step decide to forward this publication to their family and friends as well.

Do you get an idea where this can lead to … ? … I think you can! This effect is known as word of mouth!

With placing an ad within this KieFit.com publication you get the most out of your ad dollars for a fraction of the costs. With this FREE monthly publication you can spread the word tremendously to your targeted audience! And all this for a price of less than a cup of coffee per day,! But don’t wait to long! The ad space within this publication is limited! And as the subscriber base rise the ad price will as well. To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE !


KIEFIT JOURNAL Contact[at]kiefit.com

YOUR COMMENTS AND IDEAS ARE WELCOME! Do you have ideas or themes which you like to be covered in the next kiefit.com publication for April 2009? Please let me know. Please write to: Email: suggestions[at]kiefit.com

Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com

Your ideas and articles are very welcome. Thank you very much. Stay healthy,

Heidi Copyright Š 2008 Kiefit.com All Rights Reserved. Use of this document constitutes acceptance of Kiefit.com Designated trademarks and brands are the property of their respective owners.


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