KieFit Journal August 2009
Yes, You CAN Gain Muscle & Lose Fat at the Same Time
Your Fast Muscle Gain Success: Video: 6 Week Muscle Gaining Workout
10 Easy Ways to Cut Calories The Ideal Beach Workout For Women Giving You Your Perfect Bikini Body Fat Loss For Idiots, Easy Ways To Lose Fat
KIEFIT JOURNAL
HEALTHY AND HAPPY LIFE! AUGUST 2009
Top Body Now!
ISSUE: THE NEW VISUALIZATION BREAKTHROUGH: MENTAL TRAINING TACTICS FOR HEALTH AND FITNESS SUCCESS
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Hello Fitness- Fans, Here is the August 2009 issue of KieFit Journal. The free online publication about fitness and health tips. Amongst others it includes helpful articles for you about diet and training procedures. Amazing... how many calories some foods contain. Read helpful and interesting articles from Page 10 to 12 about cut Calories in ten easy ways, the magic of potion fat loss and for an easy weight loss program that works.
LEARN HOW TO BUILD MUSCLE IN 4 SIMPLE STEPS THE IDEAL BEACH WORKOUT FOR WOMEN GIVING YOU YOUR PERFECT BIKINI BODY
YES, YOU CAN GAIN MUSCLE & LOSE FAT AT THE SAME TIME
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THE MAGIC POTION FOR FAT LOSS
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EASY WAYS TO CUT CALORIES
FAT LOSS FOR IDIOTS, EASY WAYS TO LOSE FAT KIEFIT.COM ISSUE
“Yes, you can gain muscle and lose fat at the same time” .Author Craig Ballantyne, Certified Strenght and Conditioning Specialist, say it’s true! With a professional program like Turbulence Training you can do this Training in the comfort your own home. Read on Page 8 and 9 this interesting study and helpful training tip at any age. Useful training guide for your perfect body and get in shape, you can find Articles about Beach workout without Fitness Equipment (7) or Learn how to build muscle in 4 simple steps (Page 6) in this KieFit Journal. Stay healthy,
Heidi P.S. Start now with the workout Video on Page 6 - “6 week muscle gaining workout” And have fun!
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HEALTHA
&FITNESS
SUCESS
The New Visualization Breakthrough: Mental Training Tactics For Health And Fitness Success By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com
Understanding the mind's role in motivation and behavior is one of the most critical elements in fitness success. If you struggle with changing habits and behaviors or if you can’t get motivated, then even the best training and nutrition program is not much help.
“If you want to reach your goal, you must 'see the reaching' in your own mind before you actually arrive at your goal.” - Zig Ziglar
“The use of mental imagery is one of the strongest and most effective strategies for A fascinating fact about your subconscious making something happen for you.” mind is that it's completely deductive in - Dr. Wayne Dyer nature. In other words, it’s fully capable of working backwards from the end to the “Creative visualization is the technique of means. You don't need to know how to reach a goal at the time you set the goal. If using your imagination to create what you want in your life.” you "program" only the desired outcome successfully into your "mental computer," then your subconscious will take over and - Shakti Gawain help you find the information and means and carry out the actions necessary to “Perhaps the most effective method of reach it. bringing the subconscious into practical Many people are familiar with affirmations action is through the process of making and goal-setting as ways to give instrucmental pictures - using the imagination.” tions to your subconscious mind. But perhaps the ultimate mental training” technique is visualization. In one respect, affir- - Claude Bristol mation and visualization are the same, because when you speak or think an affir- "There is a law in psychology that if you mation first, that triggers a mental image, form a picture in your mind of what you being as the human brain "thinks" in picwould like to be, and you keep and hold tures. that picture there long enough, you will soon become exactly as you have been thinking." You can use visualization to plant goals into your subconscious mind. You simply close your eyes, use your imagination and - William James, 1842-1910, Psychologist mentally create pictures and run movies of and Author your desired results. For example, in your mind's eye, you can see the "body of your Despite these glowing endorsements and dreams". If repeated consistently with a long track record, some people can’t get emotion, mental images are accepted by past feeling that this is just a "hokey" selfyour subconscious as commands and this help technique. Rest assured, however, helps with changing habits, that visualization is an effective and timebehavior and performance. tested method for increasing personal sucAlthough there are some new and creative cess that has been used by some of the ways to use visualization, (which you are highest achievers the world. about to learn), this is not a new technique. Visualization has been used forThe Soviets started to popularize visualimally in the fields of sports psychology zation in sports psychology back in the and personal development for decades 1970's, as detailed in Charles Garfield's and philosophers have discussed it for landmark book, "Peak Performance." They centuries: dominated in many sports during that period, which validated visualization anecdotally. -->continued
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HEALTH
&
FITNESS
SUCCESS
The New Visualization Breakthrough: Mental Training Tactics For Health And Fitness Success By Tom Venuto, NSCA-CPT, CSCS, www.BurnTheFat.com
In the last 10-15 years, there has been some groundbreaking new brain research which has validated visualization scientifically. Here's something that was written recently by Dr. Richard Restak, a neuroscientist and author of 12 books about the human brain: "The process of imagining yourself going through the motions of a complex musical or athletic performance activates brain areas that improve your performance. Brain
scans have placed such intuitions on a firm neurological basis. Positron emission tomography (PET) scans reveal that the mental rehearsal of an action activates the prefontal areas of the brain responsible for the formulation of the appropriate motor programs. In practical terms, this means you can benefit from the use of mental imagery." So much for visualization being a "cheesy" self-help technique. Although visualization is widely used today, even people who are familiar with it often don't realize its many applications. Arguably the most common use of visualization is by athletes, musicians and other performers as a form of “mental rehearsal.” Research shows that "practicing in your mind" is almost as effective as practicing physically, and that doing both is more effective than either one alone.
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reach your goal. So write down the action steps and visualize them - the entire process, not just the end result. See yourself food shopping and grabbing fruits, vegetables and lean proteins, ordering healthy foods from restaurant menus, saying no to sodas and drinking water instead, and going to the gym consistently and having killer workouts. Some people visualize their entire “perfect day” as they would want it to unfold. When you do this as vividly, emotionally and in as much detail as you can,
you will be neurologically priming your brain to carry out those behaviors. The least known of all mental imagery techniques is called “physiology visualization.” An example would be picturing the fat burning process in your body or seeing the muscle fibers growing larger and larger. Using this technique, could it be possible that you might be giving subconscious instructions to your body's cells, organs and tissues?
Well, consider the work of Dr. Carl Simonton, a physician and cancer researcher who taught his patients (as one part of a comprehensive program), how to visualize powerful immune cells devouring the cancer cells. I’m not suggesting that you can cure cancer or materialize a lean and muscular body just by visualizing, (there's a step in between thought and manifestation - it's called action - a step that many self help A common use of visualization in the fitness ‘experts’ forget to mention). However, thoughts and mental images are the precurcontext is “goal visualization.” In your sors to action and the fact that a mind-body mind’s eye, you can see yourself having connection definitely exists makes this an already achieved your physique goal or your ideal goal weight. You can also visual- exciting prospect. ize a specific performance goal such as completing a difficult workout or a heavy lift Scientists have established the mind-body link in many contexts, and not just by the like a squat or bench press. existence of a placebo effect. There’s also One creative way you can use mental imdirect evidence as in the way emotional agery is called “process visualization.” stress can contribute to physical disease. Once you've set your goals, it's easy to The mind does influence the body! come up with a list of the daily habits, be--> continued haviors and action steps necessary to
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HEALTH
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FITNESS
SUCCESS
The New Visualization Breakthrough: Mental Training Tactics For Health And Fitness Success By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com
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One of your greatest mental powers is imagination. You can visualize anything you want and you can embellish and exaggerate your imagery as much as you want. For example, you could imagine the free fatty acids being burned for energy in the "cellular powerhouse" - the mitochondria Using “physiology visualization,” you could, and you could imagine the mitochondria as a fiery furnace... "incinerating" the fat! I even in the middle of a workout, imagine think it’s a pretty cool idea to "see" your fat the fat burning process taking place, and cells shrinking and visualize your body as a visualize fat being released from adipose "fat burning furnace.” tissue The mere fact that a branch of science has been devoted to this area is proof that it deserves critical investigation and is not just the domain of infomercial self help gurus. The science is called psychoneuroimmunology.
storage in your abdominal region or elsewhere. You could see the free fatty acids entering your bloodstream, being carried to the working muscles and being burned for energy in the muscle cells. You could also visualize the physiology of muscle growth.
Should you not believe that there's anything to the physiology visualization technique, that's ok, because we know that the subconscious is deductive. Just give it a goal, tell it what you want and it will get you there automatically by altering your attention and behavior. Therefore, we can be confident To make your imagery as accurate and de- that physiology visualization will be effectailed as possible, my best suggestion is to tive even if only as a subconscious directive refer to an anatomy & physiology textbook about your desired goal. If science someday provides us with conclusive evidence that shows pictures of fat cells, blood vesthat visualization sels, myofibrils, motor units, sarcomeres, actually does and cell organelles like the mitochondria, so cause cellular you know what the structures look like. You physiological could also get more details about the procchanges in the esses by looking up lipolysis, hypertrophy body, well, that's or beta oxidation. just all the better. Even if you had no idea what the internal structure and workings of the body were like, you could still use this method. Your body responds to mental imagery even if it isn't anatomically correct. We know from the field of hypnosis that the subconscious mind responds well to metaphor – maybe even better than literal suggestions. Facts and logic are the domain of the conscious mind, while emotion and metaphor can slip right past the conscious and into the subconscious. Dr. Simonton often wrote about his young patients who created (metaphorical) mental images of immune system cells as "knights in shining armor", slaying "the dragon" of cancer cells.
About the Author: Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods 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
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MUSCLE:4
SIMPLE
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Learn How To Build Muscle In 4 Simple Steps By Vince DelMonte
Are you sick and tired of everyone telling you a different way to build muscle? Are you
injuries. So if you are lifting Video: weights 4 hours in the week, 6 Week Muscle at least an additional 2 hours should be dedicated to stretch- Gaining Workout once every ing. You must counteract the 72 hours so shortening of the muscle tissues that occurs with weights you could or else you are a injury perform 2 upper body screaming to happen. workouts per week Step #4 and 2 lower body work- Avoid supplements that outs per have not been around for week. longer than 3 years. I learned
ger and you will repeat this process again. Ideally you should hit your muscles
this phisophy from an Australian strength coach who recommended not trying any supplement until it has been Focus on around at least 3 years to pass eating at the test of time. This will make unhappy with how you look in least 5-7x a day with balthe mirror? Are you frusturated anced meals from carbohy- your life much easier and help you avoid all the marketing with your slow progress in the drates, proteins and fats. If hoopla in the latest fitness and gym? Are you ready to learn your goal is to build muscle bodybuilding magazine. If you five simple steps that will than you should be eating at follow this rule, you will disteach you how to build muscle least 15-18 x your current cover only a small handful of safely and effectively? body weight. Your carbohysupplements still standing. drates should equate about Here are the ones you should 45% of your intake, your proThere is a good chance that not go with out: a high quality you are not maximizing one of teins should equate about multi-vitamin, fish oil capsules, these four steps. Your problem 35% of your intake and your powdered creatine and a proand solution lies in correcting fat should be the remaining tein powder. These products 20% of your intake. You these essential steps before will cover your nutritional basis you have any chance of build- should focus on over half of those meals being solid whole for health, healthy body coming a muscular and lean phyfood meals and the remainder position, strength and muscle sique. can be liquid meal replacment mass. shakes. Get read to learn how to build muscle in four simple steps, in Step #3 less time, without any drugs About the Author About Auand without bogus supplethor: ments. You should focus on Vince DelMonte is the author stretching at least half the Step #1 of No Nonsense Muscle Buildamount that you lift weights. ing: Skinny Guy Secrets To One of the biggest mistkakes I Insane Muscle Gain found at Committ to lifting weights at see is people training, training http:// least three to four times per www.VinceDelMonteFitness. and training with out any com week. Your goal is to stimulate stretching. Stretching helps your muscles with resistance restore normal length to the He specializes in teaching (stress) which results in your skinny guys how to build tissue and if you are conmuscles growing bigger to muscle and gain weight stantly training, your muscle quickly without drugs, suppleavoid the stress from occuring tissues will shorten and big to ments and training less than again. Once you go home, let perform weaker and slower before. the muscle heal through nutriand have a higher incidence of tion and rest, it will grow bigStep #2
IDEAL
BEACH
WORKOUT
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The Ideal Beach Workout For Women Giving You Your Perfect Bikini Body By William Messruther Platinum Quality Author
This summer rather than getting stressed about how fat you look in your swimsuit, why not try the new beach workout on the beach itself? With a few squats and dips, and the right kind of diet, you will be ready to show off your toned, muscular body within weeks. What's even better is that this routine is designed to cater to women with inflexible, busy schedules. That means no gym equipment or dedicated workout time. You can fit this into your schedule even during your business trips and between parent-teacher meetings and play dates. So what are you waiting for? Exercise You will need a skipping rope, a small sand dune or hill and a park bench for your beach workout. Sunscreen, a hat and a bottle of water are of course needed too! Your warm up can start with the jump rope or jogging in the same place for about three to four minutes. Then start with some squats of three sets with twelve reps each. This will help with thigh toning. Follow this with some more skipping for another two minutes and then some pushups. You can either do this on your toes or on your knees if you are a beginner. Do this as two sets of twelve reps and go in for a third rep till you get exhausted. Gradually you will find yourself able to go through the third round as well with increasing ease.
You can also clench your buttock muscles while during this for a good bum workout, though this is not absolutely necessary.
After the push-ups, you need to do another round of skipping before you start doing stomach crunches. About three sets of twelve reps each should suffice to tone up your stomach and pelvic area. Remember not to strain your neck as you do this and support it gently using your hands. Once you are done with this, use the skipping rope again for about three to four minutes to cool down. You can then end with some stretches, which will complete your beach workout.
hydrates. It is important however to not discount carbs completely as they are required in small quantities to help digest your food. Keeping a diet log is also useful as you are less likely to cheat and eat the wrong food when everything is plainly written down. The smaller the meals you eat, the better your weight loss. This will also help increase your metabolism while tightening your stomach muscles. Remember to cut down a maximum of 500 calories per day from your diet. Anything more than this could mean dehydration and malnutrition.
Especially in the warm summer months you don't want to get yourself ill in your attempts to look good on the beach. Which is why you need to ensure that you are drinking adequate water and fluids to recharge your body. And lastly start looking at yourself carefully in the mirror. An appraising eye without being overly critical is what you need to help identify the weight you have lost. If you can't see any changes even after a week or Diet two then you might need to modify your diet or exercise In addition to your beach work- schedule. out you need to make a few changes to your diet to ensure With it being a given that that the exercise you are doing women have more problem and the muscle toning beareas to deal with than men, it comes clearly visible. Without is imperative that you try and a controlled diet, no matter extend this routine through the how much you exercise, there year. In the right proportion will always be a layer of fat and with the right focus, the covering your toned areas. combination of a beach workStart eating a diet rich in pro- out and a healthy diet will go a tein and fiber while gradually long way in giving you the reducing your intake of carbo- toned body you desire.
For fast weight loss solutions visit our indepth guide, for a more active lifestyle visit our blog. Article Source: http:// EzineArticles.com/? expert=William_Messruthe r
GAIN
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LOSE
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Yes, You CAN Gain Muscle & Lose Fat at the Same Time By: Craig Ballantyne, CSCS, MS www.TurbulenceTraining.com
I have 3 BIG, and I mean BIG fat loss, body changing lessons to share with you today... First...
to be 6% body fat or less (which is the level of a professional bodybuilder) but still have a hard time seeing their abs.
This, by the way, is impossible. Listen, if you No one believes you can gain muscle and really are 6%, lose fat at the same time. I say, it's true. Not you'll have an 8-pack, and you won't need only do my Turbulence Training workouts any advice from me. The
prove it, but now science agrees. Researchers from Purdue University showed men and women (with an average age of 61 - with one subject 80 years old!) were able to lose fat, gain muscle, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine. 36 healthy men and women did strength training three times per week for 12 weeks, doing 3 sets of 8-12 repetitions. By the end, the subjects gained an average of four pounds of lean mass and lost over four pounds of fat. This study show's it is possible to gain muscle and lose - at any age.
problem is too many men and women believe that handheld body fat analyzers are accurate. The truth? Recent research shows these tools underestimate the amount of fat you are carrying on your body by 2.4 kg! That's 5 pounds of fat these handheld machines are neglecting to tell you about! So don't get too smug with your handheld body fat readings, because it's likely underestimating the amount of fat on your body. Besides, its not about the machine, its about the mirror, how your clothes fit, and about losing the inches from your waist. Worry about those, not some bogus readout on a machine.
And you don't need fancy machines or an expensive gym membership, all you need is a professional program, like Turbulence Training, that you can do in the comfort of your own home. Next... I hear from men all the time who claim
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Video: The Best ABDOMINAL TIPS: Six-Pack for Abs
GAIN
MUSCLE
&
LOSE
FAT
Yes, You CAN Gain Muscle & Lose Fat - continued at the Same Time By: Craig Ballantyne, CSCS, MS , www.TurbulenceTraining.com
And finally... Everyone knows you don't burn fat with strength training, right? Wrong! A new study hot off the presses from the prestigous Journal of Applied Physiology showed strength training boosts metabolism by 10% after exercise and increases fat burning by 100%.
In this study, subjects did a standard 3-set strength training program focusing on multi-muscle exercises and showed just how powerful "Turbulence" is for fat loss...
Turbulence Training: Build muscle, burn fat, at the same time. Get in shape fast with Turbulence Training, Craig Ballantyne, CSCS, MS Author, Turbulence Training
PS - Here are the respective references for those 3 studies... a) Am J Clin Nutr. 2007 Apr;85(4):100513. b) J Appl Physiol 102: 1767-1772, 2007.
During strength training, you apply c) Hormone Research 2007;68:8-10. "turbulence" to your muscles, causing an increase in your metabolism and fat burn- PPS - Cut your workout and enjoy more ing after the workout. That's how you build time OUT of the gym... muscle and burn fat at the same time. "I used to think you needed to spend hours So forget about the "calorie readout" on in the gym everyday in order to see rethe cardio machines. While strength train- sults. With the help of CB and TURBUing doesn't burn as many calories as tradi- LENCE TRAINING, I have reduced my tional aerobic training during the workout workouts from 2 hours per day, everyday, itself, it continues to burn calories AND fat to 50 minutes every other day. long after your workout. All the while I have trimmed over 60 lbs. of And that's why you get a better body with body fat off my now lean and muscular Turbulence Training than you do with long, body. Thanks CB!!!" slow, boring, less-effective cardio. Rob Vickers
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
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MAGIC
POTION
FOR
FAT
LOSS
The Magic Potion For Fat Loss By Holly Rigsby, CPT www.FitYummyMummy.com
If there were ever a magic potion for fat loss – it would be water. Our bodies are comprised of about 70% water. We lose about a liter (34 ounces) of water per day under normal circumstances and when the temperature in our body rises, as during exercise, we lose higher amounts of water through sweat. It only makes sense that we need to continually replenish this supply for water is necessary for nearly every function in our body. Water regulates our temperature, supports and protects our organs, helps with digestion, transports nutrients to our muscles and helps move along waste by products.
How to do it: You can replace the water lost during a typical day by drinking a minimum of 6-8 8 oz. glasses of water a day. Begin by drinking your first big glass of water right when you wake up. Drink a full glass of water with each meal. Keep water with you at all times.
To prevent dehydration, make sure you're drinking adequate amounts of water before, during and after a workout. As a rule of thumb, drink 8-12 ounces of water at least an hour before beginning to exercise, 8 oz during exercise and 8 oz when finished. If you are hungry about an hour after eating, try drinking a glass or two of water- you maybe misreading thirst for hunger. If you are still hungry after 15-20 minutes then proceed with a supportive snack to tide you Water is, in essence, the key to fat metabo- over until your next meal. lism. Here's why: one of you liver's primary Here's a ‘success strategy' to get you functions is to metabolize stored fat to be started: Make drinking water more fun by burned for energy. If you are dehydrated, adding a slice of lemon or lime. Drink water the kidneys cannot function properly and the liver begins to take over – as a result of out of a frosted mug or colorful glass. Grabn-go flavor packets add variety to water working overtime, the liver metabolizes between meals. Keep a bottle of water in LESS fat so MORE fat remains in your the car at all times. At work, pack an allotbody. ted number of bottled water and set a goal Sometimes we mistake mild states of dehy- to finish the pack by the end of the day. For those who tend to prefer carbonated dration for hunger. If we don't get enough beverages to plain water try sparkling wafluids, our bodies give us indications that ter. Not only is it crisp and refreshing, it satare similar to hunger pains. When this occurs, we start eating because we misunder- isfies the need for carbonation. Just make stood what are bodies were telling us. Un- sure you choose a sparkling water that necessary calorie consumption can lead to does not contain sugar or fruit juice to avoid additional calories. excessive fat! Water is a natural appetite suppressant. Drinking lots of water throughout the day helps to keep you feeling full. If your stomach feels full – you are less likely to overeat! A constant supply of water is vital before, during and after a workout. Dehydration leads to a lack of energy, muscle fatigue and cramping. Even small amounts of water loss can hinder exercise performance. Remember that alcohol and caffeine are diuretics, making you lose even more water, so be sure to compensate for the additional loss.
So if your goal is fat loss, combine a total body strength training program, supportive nutrition and some interval training with your magic fat loss potion and you're destined for success!
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."
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CUT
CALORIES
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10 Easy Ways to Cut Calories Top Dieting - Diet Plans and Weight Loss Programs - Top rated weight loss program, simple guide to quick and healthy weight loss. http://www.20in10days.com/weightloss/calories.html
You'll be amazed at how many calories some foods contain. Check the amount the each package contains and think about how much of it you would normally eat. Then decide whether to leave it on the shelves or take it home to add to your waistline.
use lower quality cooking oils, meats, veggies, condiments such as mayo, etc. Which often result in higher trans and saturated fats coupled with a lack of vitamins and nutrients. Instead, try to prepare a meal at home, if fast food is a must make sensible decisions more
Choosing low fat does not always reduce calories. Many foods are pumped with sugar or thickeners to make up for the lack of fat. However, low fat dairy products do usually offer substantial calorie reduction over their full-fat counterparts. Instead of making meat the main event in your meal pile your plate high with veggies or salad. In general you should be looking to fill at least half your plate with these. Add vegetables to soups and stews to increase bulk without adding much to the calorie count. Stir fries and curries are also great for making a little meat and a lot of vegetables into a delicious meal. Take care especially with snack foods and baked goods. Take a serving size out of the packet and put the rest away. For home cooked meals, a piece of meat should be about the size of a standard deck of cards not half an ox and a meal should be about the size of two clenched fists. Fast food markets most often
often then going for that double big mac. Choose restaurants which serve a health conscious menu. You can request a smaller portion, a kid's size, chose half mayo, or light dressing. Choose dishes pre-
pared under the grill and with tomato-based rather than cream based sauces. There are a huge number empty calories in alcoholic
drinks. If you drink a lot it can really pile on the pounds. And then as often as not you'll end up snacking on peanuts or other high calorie nibbles along with your drink. A huge added danger with alcohol is that it lowers your inhibitions, mysteriously dissolving your willpower and making healthy eating the last thing on your mind. It makes sense to eat something about every three hours so that you don't get too hungry and make poor food choices at meals, grabbing a hamburger and fries because you let yourself go too long without eating. But choose your snacks wisely because those calories can mount up. It's best to snack on fruit or chopped vegetables if you can or maybe a cracker or two and not overload on calories with potato snacks and chocolate. There's nothing like a baking session for piling on the pounds is there? Because you never bake just for others or eat just one serving do you? Turn your culinary talents to serving up delicious healthy main meals instead. Take pride in your fantastic lunches and dinners and not in your double-choc chip cookie recipe. Use low-calorie and healthy cookbooks to plan your food with care each week before you go shopping. You'll be less tempted by food you don't need in the shops if you have a list and as you'll know exactly what's for dinner each evening, you won't ever have to send out for pizza!
FAT
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IDOTS...
Fat Loss For Idiots, Easy Ways To Lose Fat By Vince DelMonte
Are looking for a weight loss program that works? If so, you've probably seen the Fat Loss for Idiots program around, along with plenty of Fat Loss For Idiots Diet Reviews. What's this program about? It's touting to offer you a high rate of fat loss with minimal effort involved. Fat Loss For Idiots works on the claim that it is all about eating your foods in a certain
manner throughout the day, while decreasing the attention that is paid to a proper exercise plan.
tainly did not adapt to those calories - what makes you think it will adapt to the ones this program tells you to eat? The bottom line is that if you are looking for a smart way to lose fat, you will need to create a caloric deficit. Your Six Pack Quest does this. By reading through it, you will get access to a metabolic calculator to determine the optimal number of calories your body needs to
guarantee fat loss, without feeling like you're starving. Sure, if you have been on a starvation diet, you will need to up the calories - and when you But how beneficial is Fat Loss do, you'll find you do actually lose weight! But if you are curFor Idiots? Understanding some common dieting myths is rently eating thousands of calories, your body will not important to determine whether this program is worth adapt to burning those off. You need an action plan that works its salt. First, if you read their premise, they state that if you - Your Six Pack Quest will lay it out for you in easy to undereat 2500 calories a day, your body will adapt and stop burn- stand terms that anyone can follow. ing 2500 calories a day. Well Next, when looking at the Fat sorry folks, but that just is not Loss For Idiots program, they correct. If your body adapted downgrade exercise stating to burning off however many calories a day you are eating, that it doesn't 'matter' when it how do you think you got fat in comes to gaining or losing the first place? Your body cer- weight. How can exercise not matter?! Study after study has shown that dieters who combine exercise with their dietary efforts show a much higher rate of fat loss, rather than a mixture of muscle and body fat. Do you know what happens when you lose both mus-
cle and fat? Your metabolism slows down. So sure, you've lost weight but now your natural metabolic rate is slower meaning you have to eat less for the rest of your life! Is that something you want? A diet of rabbit food forever? Didn't think so. Your Six Pack Quest will show you how to exercise productively, where you aren't spending hours in the gym, but you are getting results. Doing so will help you retain that crucial muscle mass, thus helping keep your metabolism revved and make maintaining your weight loss a piece of cake. So, instead of falling for another gimmicky plan that promises rapid weight loss (they claim 9 pounds in 11 days which will be mostly water anyway), opt for a plan that combines both a healthy, long-term way of eating with healthy exercise that doesn't feel like torture. Your Six Pack Quest offers meal plans just as Fat Loss For Idiots does, but it takes things one step further you'll also received detailed exercise descriptions and plans for a variety of exercise needs, a workout DVD, a virtual trainer, supplement information, along with continuous updates on all the latest on the research front related to fat loss. It really is an all inclusive program that will address all the factors that contribute to weight gain - not just diet alone. Remember, losing weight should be a lifestyle approach, not just changing what you put on your plate.
About the Author: Vince DelMonte is the author of Your Six Pack Quest found at http:// www.YourSixPackQue st.com He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.
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