Bodybuilding For The Masses …where we do it our way…

by James Villepigue

On my article on Creating a Healthy Bodybuilding Lifestyle, I discussed having the time to take care of yourself. If you’re reading this you are obviously aware of the wonderful and profound benefits that come with beginning a healthy bodybuilding lifestyle. So what’s the next step?

We must now determine what your goals and intentions are. Your goals are the details associated with what you’re trying to ultimately accomplish out of your bodybuilding program. In other words, a goal might be to lose body fat while gaining muscle. The intention associated with that goal might be to feel excitement or happiness about having less body fat. You can look at the setting of intentions as the next step in goal setting. It helps to define the quality of the outcome you desire when you reach your goal. It’s the goal of the goal, or the core benefits received from accomplishing that goal.

Did you notice the key word? To Feel! A feeling is an emotion and that emotion, excitement or happiness (for this example), is actually the most important thing to strive for. For without the emotion, your action and reason for attaining that goal may not be fueled with the level of motivation and inspiration you need in order to successfully achieve that goal. So the next time someone asks you what your goal is, rather than just describing the thing you’re trying to achieve, include the emotion that you are working towards feeling when you reach your goal. Let’s do an exercise that will help you to define a goals and your intention for achieving the goal.

With this exercise you will discover the truth behind your desire, the limits of your belief, and the level of your acceptance. Please answer the following questions:

• Desire: What exactly is your goal?
• Belief: Do you truly believe you can have what you desire?
• Acceptance: Believe, without doubt, that you already have what it is you desire.

Now, let’s take it a bit further:

1. Write down one of your personal goals, such as “losing weight,” “joining a gym,” or “walking 3 miles a week.”
2. Now write down the feeling you will have once you attain that goal. Try to pick a single word to describe the feeling, such as confidence, longevity, or healthfulness.
3. That feeling is your real goal.

   People often choose goals without really thinking about their reasons for wanting to attain them. In other words, if you were to ask 8 out of 10 people what they’d want if they could have it “right now,” they’d most often say something vague and automatic like, “A million dollars.” However, it’s often not the money that would bring most people satisfaction, but rather the result of their feelings of having security and/or freedom as a result of attaining the money.

   The beauty of this lesson is that it reveals to people that their intended goals might not really be aligned with their true intentions. If people focused more on the end result of happiness, security and financial freedom, perhaps they could reach their goals on many different levels and in many different ways, rather than just “hoping for a million dollars,” which may be a bit far fetched… or a long time coming!

   Final Thoughts
   Everything you would like to achieve can happen much more naturally when you know that you have clearly written intentions. Following consistent action steps coupled with clear intentions will produce the body and the life you truly seek.

   Believe & Achieve!

   About the Author
   James Villepigue, is an ISSA and ACE certified fitness trainer, as well as a National Best Selling Author and Life/Empowerment Coach. James is co-author of the widely successful Body Sculpting Bible book line that started with "The Body Sculpting Bible for Men" and "The Body Sculpting Bible for Women". He is also author of his soon to be published "Mind Over Muscle" book, which teaches the reader how to achieve their dream figure by using techniques to train their minds in order to unleash their full potential, and his latest e-book "Goal Mining", which teaches a step-by-step method to achieving any goals in life . James can be contacted for a complimentary coaching session by visiting him at www.lifecoachjames.com.

By Elmari Cara | On February 19, 2007 | In Medicine

Colostrum is nature’s first food for mammals and contains high levels of immunoglobulins, the self-defence mechanism by which the body fights infection as well as valuable growth factors to nourish the new born.

The antiviral, antibiotic and general immune boosting properties of colostrum were recognised many thousands of years ago and were used extensively prior to the discovery of antibiotics and sulphur drugs.

Today it is not only recognized for its immune boosting properties but the growth factors in colostrum benefit athletes by increasing stamina and due to its tissue healing properties, speeding up recovery from injury.

The immune system is the mechanism by which the body fights infection. Daily, our immune system needs to work optimally to combat foreign substances that enter our bodies. Modern life has placed more stress on our system. The everyday demands of life and the amount of processed food we eat places stress on the body’s delicate balance. This can lead to the body’s immune system requiring assistance to fight infections. By taking bovine (cow) colostrum as a supplement, we can help support the immune system due to the multiple immune factors and natural antibiotic properties present in colostrum. The many growth factors in colostrum can further offer a broad spectrum boost to the body to encourage optimum health.
Colostrum Powder contains a combination of bioactive components to support a healthy immune system. The most valuable components in bovine colostrum include:

Immunoglobulins (Ig’s). These are proteins that form an important part of the immune system. They function as antibodies and are generated by the body in response to foreign substances (antigens) such as infectious microbes. Ig’s are present in the whey component of milk, human serum and other body fluids. Colostrum is a rich source of lg’s and contains IgD, IgE, IgM and most predominant ones IgA and IgG.

New Zealand colostrum generally has an IgG rating of between 15-20%

Lactoferrin is an iron-binding whey protein found in the milk of most mammals, it contains 703 amino acids. It is naturally occurring in body fluids i.e. tears, saliva, breast milk and the highest concentration is found in colostrum. It is also a major constituent of leukocytes, a type of white blood cell. Lactoferrin is able to bind to pathogens invading the body.

Lactoferrin is considered a multifunctional or multi-tasking protein. It appears to play several biological roles. Owing to its iron-binding properties, it appears to be the source of iron and have antibacterial, antiviral, antifungal, anti-inflammatory, antioxidant and immunomodulatory activities.

Lysozyme is an enzyme, commonly referred to as the body’s own antibiotic, It is abundantly present in secretions such as, tear ducts, milk and colostrum. It has the ability to destroy cell walls of certain bacteria. It is able to catalyse the inactivation of a wide range of micro-organisms.

Lactoperoxidase is an enzyme present in colostrum. It possesses its own antimicrobial properties against gram-positive organisms and exhibits pH dependent bactericidal action against gram-negative organisms.

Growth Factors are substances made by the body that function to regulate cell division and cell survival.

The growth factors found in bovine colostrum include:
IGF 1 and 2 (insulin like growth factor)
These growth factors are the most prevalent in colostrum and the body and is key in the reproduction of our bodies cellular tissue, this assist athletes in recovery times after events as well as after injury

TGF ß1 and ß2 (transforming growth factor)
These growth factors play a large role in tissue repair. In particular, the digestive tract and cartilage. It also has an inhibitory role on adipocytes which are the fat storage cells which may assist in the controlling of obesity.

Being an IGF-rich supplement it promotes a healthy gut through turnover of the intestinal lining, increased uptake of dietary components and increased immunological performance. Gut micro flora play a vital role in digestion, nutrient absorption and immune function. If there is an imbalance in the intestinal micro flora this may upset the digestive process and impact on the immune system, the use of Colostrum can keep your gut at optimal function.

Taking bovine colostum is not there to replace new found drugs such as antibiotics but to help boost the human immune system and help the body in its everyday fight to prevent viral and bacterial infections. Many new and exciting discoveries are being made about the healing properties of this very old cure used by our forefathers.

As we get older, our bodies lose some of its ability to fight infections and replace worn out tissue. Many folks have turned to natural remedies to boost the body’s defences. Bovine colostrum has proved not only to support the body’s immune system but also contains valuable growth factors that promote tissue repair.

Natural and pure bovine colostrum powder is becoming popular as a sought after health supplement for boosting the human immune system. Although many new drugs have shown to be effective in combating infections, the key is to maintain a healthy immune system and help prevent infections and diseases overcoming the body’s defenses in the first place. Research shows that Colostrum is one of the most important nutritional supplements available for enhancing the immune system, for tissue healing and gut health.

About the author
Elmari Cara became interested in the use of bovine colostrum after hearing of the benefits of this natural product in healing and boosting the human immune system. However, finding unadulterated and pure bovine colostrum proved difficult. Elmari decided to source her own and having succeeded, went onto form Colostrum health, a range of bovine colostrum products. More information from Colostrum health http://www.colostrumhealth.co.nz

By Karen Hastings | On February 11, 2007 | In Weight Loss-Weight loss diet

NLP can be useful for people struggling to lose weight. In fact, wanting to lose weight is a fairly common reason for why people seek NLP, Herts. Whilst NLP is by no means a magic diet pill, it can be very useful in addressing the issues associated with over-eating such as confidence, self-esteem, motivation and negative coping strategies. This article discusses seven NLP tools, which can help you in being slim and healthy.

1. NLP Communication Model – This model underlies any change work in NLP and a good therapist will explain this model to you. It is very important as it tells us how people use language in specific patterns, during thinking. Depending on the nature of the way you talk to yourself when thinking, you could be undermining the efforts you make to eat healthily and be slim. The NLP communication model can help you to begin to be much more aware of the language you use during thinking, in order that you can develop positive thinking habits. Since how you think has a massive effect on how you feel, it also effects how you behave. Change your thinking patterns and you will get different behavioural results. In the case of weight loss, this can be a change in your eating or exercise habits.

2. NLP Presuppositions – These are a set of convenient beliefs which if you subscribe to them, can lead to you feeling much more empowered. For example, one of the presuppositions is that all behaviour has a positive intention. This does not mean that everything a person does it morally good or good for society. It means that each person, only always carry out behaviours that are positive for them in some way, i.e. meet some higher human need. So, if you feel frustrated at yourself for overeating when you feel you really shouldn’t, its time to begin to think about what needs you meet through food. Only, then can you acknowledge that you have been doing the best with the resources available to you at the time and begin to plan how to meet the need met by food in a more positive way.

3. NLP Frame – Cause is greater then effect. NLP frames are frames of reference that guide the individual towards taking responsibility for themselves, how they feel and what happens in their lives. During NLP therapy you will be encouraged to BE at CAUSE. This means that things happen in your life because of you, not too you. NLP does not claim this to always be the case, it asks you to try to live your life guided by the frames. Being at cause means you get the credit for all the great things you achieve, of course, it also means that you have to take responsibility for outcomes that your not so proud of. How does this relate to dieting? Well as a person who used to smoke and who tried to stop for several years before I was successful, I know that I felt much more comfortable about lighting up, if I had a reason (excuse). So, it was the fault of my stressful day, argument with boyfriend, because I’d had a glass of wine, because I needed to relax and not because I was choosing to smoke over other behavioural options. This can be the case, with bingeing or snacking. Once you begin to stop kidding yourself during thinking and actually begin to stop and say, actually I don’t have to eat this, I can act in a different way, I take responsibility, you have taken a big step towards the slimmer you.

4. NLP Formal Change Techniques – There are several formal change techniques, which are useful for helping with weight-loss. The most appropriate technique will depend on your unique problem. Here are a few: 1) The Swish Technique can be used if you wish to replace a highly contextualised problem behaviour with a more positive behaviour. It works to eliminate behaviours that occur in specific situations after specific triggers. 2) Parts Integration is very useful at uncovering the positive intention of your unhelpful eating habits and dealing with incongruent behaviour and feelings. If you’ve had the experience of thinking ‘how have I just eaten that, I’ve been doing so well’, this technique could help you! 3) Like To Dislike – This technique is based on information about how we code memories in our brain. We tend to code things we like in a different way to things we don’t like. So, if you have a particularly problematic food type, its possible to change the memory of the problematic food type into the memory of a food you can’t stand. This technique works really well if you have a food that you really hate! 4) Hypnosis with positive suggestion – many NLP therapists will have studied hypnotic techniques based on the Ericksonian model, during NLP training and will utilise these techniques during therapy sessions.

5. Getting Leverage – NLP therapists are skilled at getting leverage. This basically means helping the client to recognise and experience the impact of the problem behaviour, such as overeating, on themselves and those around them. It will help you find your motivation and will identify those who are not motivated.

6. Setting well formed goals. NLP takes goals setting seriously and has developed criteria for goal setting that results in the goals being much more achievable and likely to be reached. Your therapist can support you in working towards your weight loss goals.

7. Developing positive coping strategies. Acknowledge that your problematic eating has served a purpose in the past, in that it has likely been a method for coping. Now you want to develop positive coping strategies that serve you in the present and future. When would now be the right time to be good to yourself?

These are just a few of the ways that NLP can help you develop new options in thinking and behaviour. I have found these techniques effective during NLP, Herts at my NLP practice, Herts, when supporting clients in losing weight. For further information visit http://www.karenhastings.co.uk

By Sean Nalewanyj | On February 8, 2007 | In Build-Muscle |

•If you stop working out, your muscles will turn to fat
Muscle and fat are two different things and they cannot from one to another because they are completely two different types of tissue. The myth probably started because some former weight lifters continue to eat more even though they have already stop weight lifting. Their muscle could also shrink from long disuse.

•Look for the one with the highest amount of protein serving when choosing a protein supplement.
A protein supplement that has 50 grams of protein per serving may sounds more because it has a bigger measuring scoop or the serving suggestion may require more than one scoop. Look carefully at the serving suggestion label when buying a protein supplement.

•The longer I train in the gym, the more muscle I’ll gain.
When you train in the gym for a long time, your body hits a catabolic state and it would lead to a plateau. A plateau is an inability to progress in training and it would last for months. A training session of 45 minutes to 1 hour would be ideal.

•I should seek training advice from a pro bodybuilder.
Many bodybuilders are big because of genetics and hard work. They may not have the correct scientific explanation as to how they got that way. People with the right genetics would train and diet incorrectly and still grow big. You should seek gym instructors or trained professionals.

•The more you sweat the more fat you lose.
The amount of sweat does not necessarily reflect how hard you are working because some may sweat a lot due to heavy body weight, poor conditioning or heredity. Exercising in hot weather will make you sweat a lot and it looks like you have lost weight immediately but that lost weight is almost consisted of water in your body. The weights will return when you replenish your fluids by drinking after the workout.

•No pain, no gain?
It should never be painful and if it is, you are likely injured from overtraining. When you over train, you would experience physiological and mental stress as well as other health problems.

Sean Nalewanyj is an experienced bodybuilder that has been training for many years and is a writer for http://www.gainmusclenow.info

Copyright © 2006 Jonathan Perez

Quick question: What’s more important to gain muscle mass, the amount of weight you lift or the amount of natural anabolic hormones your body releases in response to muscular stress (as is the case when performing a set)?

The answer to that question is very important, since it can make the difference between a successful workout program and a bodybuilding routine that keeps you looking the same year after year.

Some feel that as long as you continue to lift heavier and heavier weight, you are going to build muscle mass fast.

Others say that in order to gain weight in the form of muscle, you should focus on training techniques that will force the body to release large amounts of anabolic hormones in the body, especially testosterone, growth hormone, and insulin, amongst others.

I’m not going to beat around the bush…in order to gain weight from your bodybuilding workout program in the form of muscle your body’s own anabolic hormones are going to have a bigger impact on muscle mass growth than lifting heavier and heavier weight.

Here’s why:

You can lift all the weight in the world, you can be stronger than a bull, but that doesn’t necessarily mean that you are going to have large muscles.

How many people do you know who can bench press hundreds and hundreds of pounds, yet their chests are flat as a board?

How many individuals have you seen that squat a ton, and in good form, yet their thighs lack any kind of real muscle mass?

How many powerlifters have you seen who can lift a building, yet they don’t have the same muscular development as a bodybuilder that is only half as strong?

However, one of the many reasons why anabolic steroids are so powerful and work at gaining muscle is because those that use steroids are literally injecting extra amounts of anabolic hormones.

And many steroids aren’t even that effective at building strength, but they sure can make you grow.

If you have been using a workout routine that mainly focuses on strength and lifting heavier and heavier weight, without taking into account other factors that will signal the body to release its own hormones, then you may have noticed that you really aren’t gaining the type of muscle you know you should be.

Many tests have proven that those that focus on using bodybuilding techniques that signal the body to elevate its own anabolic hormones see a greater gain in muscle mass than those that focus on resting for long periods in order to be able to lift more weight.

A test conducted in 2005 called “The impact of metabolic stress on hormonal responses and muscular contractions” is one such test.

To make a long story short, use workout techniques that cause an accumulation of waste products (like lactic acid and hydrogen ions) in the muscle while you are exercising it.

This is the “burning” and acidic sensation you feel when you are hitting a muscle.

Now, don’t get me wrong. Lifting heavier and heavier weight is important, but that shouldn’t be the main focus of your workout program.

Your priority should be:

1) Cause a build up of these waste products and burning sensation in my muscles in the shortest amount of sets, exercises, and time necessary.

then…

2) Attempt to lift at least a couple pounds heavier than the time before.

That way you get the best of both worlds.

When your body senses this type of build up and stress in a muscle being trained it signals to release additional anabolic hormones……and the more anabolic hormones you have being released by your body the more muscle you are going to gain.

…And isn’t that why we workout in the first place?

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How did a Firefighter discover how to gain over 40 pounds of muscle weight WITHOUT using any supplements, no special diet, eating very low protein, and working out only 2 hours a week?
Jonathan Perez has exposed the truth if you are tired of all the lies -
Check it out ——-> http://www.FromSkinnyToMuscular.com

As a personal trainer, I get asked this question at least once a day, “Which the best exercises to get firm, flat and toned abdominals?” It’s not an easy question to address, since there are hundreds of abdominal exercises.

Let’s face it. Our eyes gravitate towards a flat and well toned abdominal region. We all want that elusive flat, firm and enviable look of ‘washboard abs’. The muscles of your abdominal region, and indeed the midsection aren’t isolated; they weave through your torso like a web of high-tensile steel, and it’s critical to train them the right way.

So how do you get results fast? A recent study by the American Council on Exercise has the answer. Let’s discover the 3 most effective exercises to get flat abdominals, the correct way to breathe during abdominal exercises and tips and tricks to get results faster. I have integrated these exercises to help thousands of clients get results. You can view my clients in action with exercise videos and download full color abdominal exercise routines, diet plans and ebooks by registering on my websites mentioned at the end of this article.

A California study conducted by the American Council on Exercise has determined that the classic sit-up is not the best answer for stronger, flatter abdominals. The conclusions were intriguing, to say the least. The traditional sit-up was among the least effective abdominal muscle exercises.

Sit-ups (in which you raise your trunk up from the floor with your knees straight or bent) involve the hip muscles disproportionately relative to the abdominals. This means the hip muscles work more and the abdominal muscles work less i.e they are not getting trained in the right manner. In addition, there is an unnecessary (and potentially harmful) strain on the lower back. The sit-up is not only ineffective, but potentially harmful.

There’s more, and it’s equally surprising. The study indicated that several gadgets for the abdominals were either ineffective or marginally more effective than a regular abdominal crunch, which doesn’t cost you anything, other than the time required to learn the right technique.

Now for the big news. The top three abdominal muscle exercises were:

The Bicycle maneuver. The Captains Chair. Crunch on an exercise ball.

For best results.

Start with 2-3 sets of each exercise, 8-10 repetitions. Increase by 8-10 repetitions each week till you work your way up to a set of 40 repetitions in each set. 2 sets of 35-40 repetitions a day for the abdominals is ideal, and you do not need to train more than that.

Breathing during abdominal muscle exercises.

With all abdominal muscle exercises, exhale as you contract / exert / come up / crunch your abdominals; inhale as you relax / lower / return to the starting position.

Points to remember.

1. If you have lower back injuries or pain, consult a doctor before you begin, so you don’t hurt yourself. Also see a physician if you are over 35, have been sedentary for a long time, have high blood pressure and/or cholesterol, are a smoker, have chest pains or shortness of breath or have had a joint or muscle injury.

2. It’s not the number of repetitions, but the quality and technique that gets results. Overdoing sit-ups can hurt your lower back. Besides, the best way to get those flat lower abdominal muscles is to be patient for 8-10 weeks, eat a healthy diet and do regular aerobic exercise.

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For more information about abdominal exercises and to download free and full-color exercise routines, diet plans and grocery lists, visit http://www.best-weight-loss-programs.net/ . For free bonuses and exercise for women, visit http://www.toningforwomen.com/ . To train with Nitin Chhoda, visit http://www.phonefitnesstrainer.com/

Imagine your in a situation (work, plane, train, automobile) where you just didn’t prepare any healthy foods. Maybe you are in a situation where the only choice to eat something is junk food.

I’m sure this doesn’t happen to you that often right?

But when it does, should you eat junk foods to keep your metabolism up or would it be more beneficial to not eat at all?

Let me tell you a little story about a guy who got into a few situations where the food choices were not ideal. His goal was to build muscle and burn off fat. This guy worked out pretty hard, was trying to eat right but occasionally life got in the way and he made poor nutrition choices. Not all the time mind you just when there was nothing else to eat and he was between a rock and a hard place.

He choose to eat the junk food.

Guess what happened to him?

He’s fine!

That guy was me (duh) and I’ve been in plenty of situations where I didn’t plan or the food around me at the time wasn’t ideal.

Key Concept … if you can follow your nutrition plan 90% of the time you will be perfectly fine.

That means you can get away with eating junk every so often and not make a dent in your progress.

By now, you’re probably wondering if there’s any difference if a person is trying to lose fat or bulk up and if that makes any difference in the answer.

If you are trying to lose fat, then having a protein is ideal as you won’t store as much of the “junk” food as fat. Let’s say you have no choices for whatever reason, then get your hands on the best protein you can and stick with that. I would suggest eating the least un-healthy parts of any available food.

The most important part of any meal is keeping your body’s nitrogen balance in the positive. That means protein!

If you are trying to bulk and gain weight, you can give yourself a little more room to make mistakes. While it’s still true that you wouldn’t want to put on any excess fat, bulking does require a surplus of calories so the rules loosen up a bit.

In either case, don’t eat more calories than you normally would for that meal.

If you find yourself at a fast food restaurant, check out any available nutritional facts and make the best choices possible (salads, grilled chicken, etc.).

If you find only vending machines in your location, look for the lowest fat and sugar snacks.

If all you have is a choice of a candy bar, then hold your breath until the next meal.

Here’s what else…

“There’s no ideal preparation place at work.”

Many people fall into that category and there’s a wonderful and cheap solution to the preparation conundrum.

It’s called Tupperware and a small lunchbox cooler.

Guess what you can put into something like that?

* cottage cheese * sandwiches * vegetables * fruits

All it takes it a little prep time at home for the work environment where there’s no ideal preparation situation.

So it all adds up to this…

If you occasionally find yourself hungry and in a situation where the food choices are not ideal, then go ahead and eat that burger or pizza. You can still toss off any of the items on it that are just sugary or horrible to eat and still make the best of a bad situation.

If you find yourself daily in these situations then you need to plan more at home before getting into them as eating junk will be part of your routine and that will affect your goals.

I’ve never known anybody who made some junk food choices ever so often to lose their abs or put on 15 lbs of fat overnight.

While you want to be strict most of the time (90% rule) you do have room to play when life throws you a curve ball.

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Marc David is a natural bodybuilder and author of the eye-opening e-book, “Beginner’s Guide to Bodybuilding,” which teaches you how to eliminate fat without diets or supplements and build muscle quickly using safe and proven training and nutrition methods. Learn how to get rid of belly fat and turbo-charge your workouts by visiting: http://www.beginning-bodybuilding.com

Jump roping dates back to early human history, when the Egyptians used to use vines for jumping over. Jumping is a natural human movement-children naturally love to jump. Adults may feel more inhibited, choosing not to jump simply for the fun of it.Add a rope, however, and you suddenly have a purpose and valid excuse to jump for fun. Jumping is a great way to increase your heart rate. There are several benefits of a jump rope workout.

Aerobic Exercise and Health

Most of us now know that aerobic exercise is beneficial in many ways. Aerobic means “with oxygen,” and aerobic exercise trains the body to use oxygen more effectively. Aerobic exercise involves continuous movement of the large muscle groups that causes one’s heart rate to increase.

Regular aerobic exercise results in a more efficient heart. Oxygen travels through the blood, and a heart that can pump more blood with fewer beats per minute is a healthier heart. Exercising for twenty to sixty minutes (depending on your fitness level) per session is usually enough for most people to maintain heart health.

Regular aerobic exercise has shown to have a host of benefits in addition to improved cardiovascular health. It can help the body manage insulin more effectively, improve one’s overall outlook, and improve sleep, among many other positive side effects.

Aerobic exercise can also help maintain joint and bone strength, because weight-bearing exercises promote bone health. Benefits of a jump rope workout include its simple to do, easy to start and inexpensive to continue. When jump roping, you can easily reach your target heart rate. You don’t need a lot of space, and you can easily take a rope with you when you travel.

Aerobic Exercise and Injury

There are generally two types of aerobic exercise: low impact and high impact. Low impact exercises are those where one foot is always touching the ground. High impact exercises are those where the feet leave the ground, such as with jumping.

However, some benefits of a jump rope workout can also be seen as a potential area of risk. Because jump roping involves jumping, it is an ideal aerobic exercise because you can reach your target heart rate and increase your jumping speed as you improve your fitness level. However, jumping, particularly at a faster speed, also increases your chances of injury.

If you have joint problems, high impact exercise may not be the wise choice. Also, as you become fatigued when jumping, the chances of getting injured increases because fatigue can increase the chances of losing focus and tripping or twisting an ankle.

If you enjoy jumping rope, you’ll probably experiment with different styles of jumping as you become more skilled. These alterations can also increase your chances of tripping and getting injured.

Jump Smartly

If you decide that the benefits of a jump rope workout are worth the potential risks, consider these tips. First, as with all exercise programs, talk with your doctor. He or she can review your medical history and determine if high impact aerobics are a safe option for you. Once you are cleared to jump rope, choose a smart place. Choose the most “giving” surface as possible to jump on.

If you have access to a suspended wood floor, that’s a great option. If you must jump outdoors, avoid grass, as the variations in the ground may cause you to twist an ankle.

However, cement is one of the worst surfaces you can choose, because it is so hard. Your body will absorb all the impact. Pavement, while still hard, is a much better surface. Another option is to purchase a rubber exercise mat designed specifically for use with high-impact exercise.

Christmas is a comin’ and the goose is not the only thing getting fat! Unfortunately, many people gain weight during the Christmas and New Year holiday season. With all the festive feasts, decorative sweets, and parties, not to mention the regular heavier cooking that we do in cold weather, you may find that you are among those people who gain weight during this time of the year. You may even have the remnants of last year’s festivities still hanging around your waist or tucked into your cheeks. If so, you are probably dreading this year’s contributions even more.

Now, I know there are many articles out there that warn you about holiday weight gain and give crisp, clear instructions about avoiding even the most tempting treats. But, unless you have steel-plated willpower, I also know that, while you may cut back a little on your amounts, that you probably aren’t willing to totally give up the party goodies and platefuls of your favorite holiday foods. Let’s face it – you need another approach to holiday weight control that you are willing to live with.

Why not prepare for this year’s holiday season by losing 10 or more pounds before the Christmas festivities begin? Now, before you panic - I’m not suggesting that you go on a starvation diet to accomplish that, but simply make some lifestyle and body chemistry changes that will rapidly result in weight loss, energy gain, and other physical improvements. Does that sound impossible? Let me assure you, based on results I have seen with my patients, not only is it totally possible, but it is relatively painless and amazingly simple.

I’m sure you realize that a healthy diet, proper exercise, and rest all contribute to your health and wellness, but if your body chemistry is out of balance, they may not contribute to your weight loss efforts. Thanks to a collaboration of anti-aging scientists and physicians, it is now possible for the masses to scientifically correct 5 major body chemistry issues in just 10 days, leading to the weight loss that I am recommending for your holiday relief. Here are your 5 body chemistry areas.

Blood sugar – Lower your blood sugar levels through careful attention to the glycemic index. Are you eating too many carbs? By watching your carbohydrate intake, you can lower your blood sugar levels, which will increase your energy, stabilize any mood swings, and trigger your body to release fat. As an added bonus, you will control or avoid type 2 diabetes with proper blood sugar control.

Body toxicity – Did you know that addressing colon and liver toxicity issues will make a huge difference in your health? Did you know that an average person carries around 7-25 pounds of fecal matter internally? If you lower your body toxicity levels, you can reduce gas, bloating, bad breath, and body odor. You will also non-surgically flatten your tummy, while correcting constipation and/or diarrhea issues.

Control of parasites, candida albicans, and intestinal funguses – Another vital issue you need to address in taking control of your health and weight is the control of parasites, candida albicans, and intestinal funguses. If you have any of these problems, you may suffer from water retention, sugar cravings, mood swings, poor sleep, and allergies. If you have ever taken antibiotics, then chances are you have an intestinal flora or candida albicans issue. Even if you don’t take antibiotics, you can ingest antibiotics through meat and dairy products.

Chemistry issue of acid/alkalinity – You will want to check the acid/alkalinity of your body’s pH. If you are too acidic, then you will be a “vapor weight gainer,” putting on weight rapidly for no apparent reason. You will also be tired and allergy and illness prone, and it has been proven that people who are too acidic are the ones who get cancer. Being alkaline helps you have more natural vitality and will help you maintain good weight management effortlessly.

Turn up the burn on fat – You can do this while enhancing metabolism by natural means and controlling appetite. One way to enhance metabolism is to eat regularly scheduled meals every day. Skipping meals slows down metabolism as the body goes into storage mode, thinking it is not going to receive food so it begins to conserve.

Of course, you will want to remember to practice proper deep breathing so that your cells have enough oxygen to function efficiently and to the best of their abilities. I also want to remind you that all your body systems, from the smallest cell to the largest organ (the skin), cannot function properly without proper amounts of water. Your personal water formula is 2 quarts of water (plus another 8 oz for every 25 pounds you need to lose) per day.

If you will make the simple lifestyle changes that can affect these body chemistry balances in your body, I can assure you that you will not only reach your goal before the holidays begin, but you will find them amazingly helpful during and after the season has passed as well. Remember, these are lifestyle changes that I am suggesting. They are yours for keeps. May you enjoy a slimmer and happier holiday season and many more to come.

————————

Eileen Silva, Ph.D., N.D. is a metabolic health balancing expert, talk show guest, and lecturer. Dr. Silva is also an individual, group, and corporate weight management consultant. Contact Dr. Silva at http://www.dreileensilva.com

Thanksgiving — day one of the “Great All-American Eating Season.” Too many of us “spoon off” on Thanksgiving and don’t stop until New Years Day. A frenzy of cheese, chocolate and whipped cream immersion will leave too many of us greeting the New Year groaning, “I’m so fat! Tomorrow I’m going on a diet.”

Can you avoid the annual New Years diet? Of course! With forethought and a workable plan you can partake of holiday treats and avoid the annual weight gain. To paraphrase Ben Franklin, “An ounce of prevention is worth a pound of dieting.”

The biggest eating season mistake is to justify any and all food indulgences by saying, “I shouldn’t, but it’s the holidays!” That comment is a dead give-away to being in a Holly Daze. Whether consumed in July or December, approximately 3500 unused calories will add one pound of fat to your body.

The holiday season falls in the darkest part of the year when many of us are affected by some degree of seasonal affective disorder. The lack of sunlight triggers us to want to sleep more, eat more and move less. Physiologically, we are primed to want “sweets” at this time of year. From the earliest human history, we’ve held winter solstice celebrations featuring light and special foods. Those special foods meet both physiological and psychological needs to help us cope with the darkest, coldest part of the year.

Eating season 2006 is complicated by the sheer abundance of those special foods. Our grandmothers made treats “from scratch,” perhaps including a trip to the woodpile to chop wood in order to heat the oven. All we have to do is stop by the supermarket, make a phone call, or go to the freezer to gain access to unlimited, rich, delicious food.

From Holly Daze to Healthy Weights

Save the indulgence calories for really special foods. If you’re having dinner with a friend who makes the best cheesecake in the Universe, don’t waste calories munching on potato chips and packaged dips.

Writing down everything you eat takes you out of the daze. If you don’t want it bad enough to write it down, you don’t really want it — and will be sorry that you ate it. Increase your commitment by contracting to e-mail your daily logs to a trusted friend.

In the throes of Holly Daze we often frantically race against the clock, skip meals, and have no time for exercise. Skipping meals leads to extreme hunger and subsequent overeating, usually of foods that provide lots of calories and little nutrition, like that plate of cookies that someone brought in to work. Maintaining your exercise program burns off fat, increases metabolism and helps you feel in control. It is the very best antidote for stress. Exercisers seem to find it easier to say, “No,” when someone asks if we want seconds on the pie.

Change the focus of the holiday gatherings from being food-centered to being activity-centered. Spend an afternoon hiking or cross-country skiing, organize an ice- skating party, check with your local Y to see if the pool can be rented for private parties, patronize restaurants that offer dinner and dancing, or take a walk through your town’s historic district and delight in the decorations.

The Pillsbury Doughboy speaks an elemental truth when he says, “Nothin’ says lovin’ like something from the oven.” Much of our holiday cooking and eating is a way of saying “I love you.” The food we put in our mouths is a substitute for the words in our hearts. The more intimacy and connection that we create with loved ones, the less we need to fill up “love space” with cookies. The holidays are a time of indulgence, indulgence that is good for our souls and spirits. If you give up the sense of being indulged, you will feel deprived. One way to maintain your waistline throughout the season is to get creative about your indulgences. Try indulging in shrimp or lobster. Have a massage or facial. What about taking an afternoon just for yourself and getting your hair and nails done? Slip into your favorite place of worship and allow the peace and quiet to seep in to your soul. Build a fire in the fireplace and sip sparkling water while you listen to your favorite music. Ask a friend to swap backrubs with you. Get some great smelling lotion and massage your weary feet. Calorie free indulgences abound.

Getting through the holiday maze of cookies, appetizers, dinners, and desserts is not easy. It requires forethought, planning, strategizing, and determination. It requires staying focused on the goal of having a happy, fun-filled season while enjoying and relishing the holiday foods that we do choose to eat. If you do overeat, do not follow it with a large serving of guilt. Guilt is often the first step to a binge, starting with the thought, “Oh well, I’ve blown it now…”

Each morning perhaps while you are in the shower, envision how wonderful it will feel to wake up New Years morning, look in the mirror and say, “Hey, friend, you look great.” Overcoming the holly daze will create a new challenge. You will have to come up with a new New Year’s resolution. The old one about getting back into shape and losing ten pounds will be totally unnecessary.

Ten Tips for No-Gain Holidays

1. Get in some exercise every day, even if it’s only walking the stairs instead of taking the elevator or parking at the far end of the mall parking lot.

2. Eat small, frequent, healthy meals. Never go to a party in a state of semi-starvation.

3. Focus on what’s beautiful about family and friends rather that what’s beautiful about the food.

4. Indulge only in the foods that are really special; skip the ordinary ones.

5. Really savor and enjoy the treats you choose — truly special food should be eaten slowly and deliberately. Decide to gain maximum enjoyment from the treats you choose.

6. Stay focused on your goal — avoiding weight gain. Don’t be “dazed” by the overloaded food environment.

7. Weigh or measure yourself regularly (or try on your tightest jeans). Don’t delude yourself that you really haven’t “eaten that much.”

8. Don’t berate yourself if you get caught by some errant chocolate. Forgive your slip and refocus on staying fit and healthy.

9. Sing a lot. It lifts the spirit. It’s also hard to sing with your mouth full.

10. Extend the love and joy of the season to yourself; engage only in those activities that make you happy. Don’t waste the joys of the season treating yourself poorly.

Copyright © 2006 Frank Smoot

By Dr. Frank B. Smoot, MA, DD,

Fact #1: More than 80% of Americans are Christians.

Fact #2: Some 74% of Americans are now overweight, and almost 25% are clinically obese. In fact, obesity is now the Number One U.S. health problem.

Fact #3: A shocking 96% of all weight loss efforts end in failure.

Conclusion: There are countless millions of overweight Christians struggling and failing at weight loss. Can this possibly be what God intended for His children?

Absolutely not! And if we knew who we really were — who God created us to be — no Christian would let his or her body fall into such a wretched and ungodly condition.

God makes it clear from the start (Genesis 1) that we’re created in His own image. That alone should be reason enough to take excellent care of ourselves.

He also created us body, mind/soul, and spirit, and these are His three precious, priceless gifts to us. But are we treating them with the reverence they deserve? Scales and mirrors in millions of Christian homes tell the sad truth.

Of course, many Christians claim that “God cares about our spirit, not our flesh.” Tragically, this becomes a convenient excuse to put all your attention on your spirit — while your body goes to hell in a hand-basket!

What does God say about our bodies? 1 Corinthians 6:19 makes His position clear:

What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own?

Not only is your body God’s temple, it really isn’t even yours. You’re just the “caretaker.”

Is your temple a fitting home for God these days? Or is it in need of some serious renovation?

…these dreamers pollute their own bodies… (Jude 1:8)

God wants you to be healthy!

…for I am the LORD, who heals you. (Exodus 15:26)

He wants you to have it all!

…it is your Father’s good pleasure to give you the kingdom. (Luke 12:32)

Don’t you think “having it all” includes having a fit and healthy body to house the mind and spirit God was good enough to give you?

The key to godly self-care is see yourself as He sees you — as the divine creation you truly are.

Once you do, you will automatically begin to treat yourself with the love and care that God’s most magnificent creation — you — truly deserves. And you will become thinner, healthier, and happier because of it!

But just to help you remember, I’d like to leave you with a brief poem:

=====================================================

“God In The Mirror”

2005 Dr. Frank B. Smoot, MA, DD

One fine day you will awaken from your earthly slumber…

…and you will at last understand that you were created by God Himself¡Xin His own image and likeness.

And for the first time, you will see and embrace the divine being you were made to be…

“…Ye are gods; and all of you are children of the most High” - Psalm 82:6

“…Is it not written in your law, I said, Ye are gods?” - John 10:34

…and you will look in the mirror and see God¡Xlooking back at you…

…and you will at last appreciate the magnificent creation that you are…

…and your spirit will overflow with tears of joy and gratitude…

…as you thank your loving God for every minute of this life you have been blessed to receive.

And starting on that day, you will allow nothing into your body, mind, or spirit…

– not food nor drink, not thought, word, nor deed –

…that will in any way diminish the precious and unique Child of God you now know yourself to be.

And your life will never be the same!

[A free, printable, properly formatted version is available at: http://www.weightlossgodsway.com/letter/god-in-the-mirror.htm]

=====================================================

Peace be with you,

“Dr. Frank”

This Exercise Article is Brought To You By: Mohamed RabeaOn Friday afternoon after you leave work, you probably think about going out and having a few drinks with friends to relax and wind down. Even though you may think you deserve to go out and have a few drinks, there are some things that you should certainly keep in mind.

Like any other day, tomorrow is going to be a day for exercise, and since you are exercising on a regular basis, a few drinks of alcohol won’t really hurt anything, right? Before you decide to rush out to the local bar, there are a few things below that you should think about before you make your choice about going out to drink some alcohol.

Research has proven that even small amounts of alcohol with increase muscular endurance and the output of strength, although these types of benefits are very short lived. After 20 minutes or so, the problems will begin to surface. All of the negative side effects associated with alcohol will easily outweigh any possible benefits that it can have. No matter how you look at it, alcohol is a poison that can really harm your body if you aren’t careful.

The negative side of alcohol can reduce your strength, endurance, aerobic capability, recovery time, ability to metabolize fat, and even your muscle growth as well. Alcohol will also have an effect on your nervous system and brain. If you use it long term, you can cause severe deterioration of your central nervous system. Even with short term use, nerve muscle interaction can be reduced which will result in a loss of strength.

Once alcohol reaches the blood cells, it can and probably will damage them. With alcohol users, inflammation of the muscle cells is a very common thing. Over periods of time, some of these cells that have been damaged can die which will result in less functional muscle contractions. Drinking alcohol will also leave you with more soreness of your muscles after you exercise, which means that it will take you a lot longer to recuperate.

Alcohol will also have many different effects on your heart and circulatory system as well. When you drink any type of alcohol, you may begin to see a reduction in your endurance capabilities. Anytime you drink, your heat loss will increase, due to the alcohol simulating your blood vessels to dilate. The loss in heat can cause your muscles to become quite cold, therefore become slower and weaker during your muscle contractions.

Drinking alcohol can also lead to digestive and nutrition problems as well. Alcohol cause a release of insulin that will increase the metabolism of glycogen, which spares fat and makes the loss of fat very hard. Due to alcohol interfering with the absorption of several key nutrients, you can also become anemic and deficient with B type vitamins.

Because your liver is the organ that detoxifies alcohol, the more you drink, the harder your liver has to work. The extra stress alcohol places on your liver can cause serious damage and even destroy some of your liver cells.

Since alcohol is diuretic, drinking large amounts can put a lot of stress on your kidneys as well. During diuretic action, the hormones are secreted. This can lead to heightened water retention and no one who exercises will want this to happen.

If you must drink alcohol, you should do it in moderation and never drink before you exercise, as this will impair your balance, coordination, and also your judgement. Think about your health and how you exercise - and you may begin to look at things from a whole new prospective.

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This Exercise Article is Brought To You By: naveen kumar

Stick to Basic Compound Movements
The core of your routine should be made up of exercises that involve the use of a large mass of muscle and the movement of several joints. Those exercises stimulate a lot of muscle and cause your body to release anabolic hormones. That means stuff like Squats, Deadlifts, Bent-Over Rows, Bench Presses, Overhead Presses, Dips, Stiff-Legged Deadlifts and Chin-Ups. These are the ones that will make you grow. If you go filling your routine with single joint exercises such as Lateral Raises and Triceps Kickbacks (because you want to “isolate” this muscle or that) you will only be wasting your valuable time. Put hard work into the compound exercises, on the other hand, and you will be rewarded with the fastest muscle growth possible. And it’s not just my experience that proves this, but the experience of thousands of weight trainers throughout the years.

Eat More Good, Nutritious Foods And High-Quality Protein
Weight Trainers need more protein than the normal individual. Each weight training session causes your muscles to be broken down and rebuilt a little stronger than they were before. If you want to progress at the fastest possible rate then you’ll need a healthy dose of daily dietary protein to fuel this process. 1 gram of protein per pound of bodyweight per day has been shown many times to be an optimum amount. Be sure you get that much, day in, day out.

How do you do that? Eat lots of stuff like eggs, milk, beef, tuna, chicken, cheese, liver, etc. Essentially, if it comes from an animal it’s good. Get yourself one of those protein counter booklets at the bookstore or supermarket and pick out some high protein, animal-based foods. Then use these to meet your protein quota. It would also be a good idea for you to buy a protein powder. That’s an okay ’supplement’, but remember this: There’s nothing that protein powder is going to do for you that a steak couldn’t do (and probably do better). But the powder may allow you to mix up convenient shakes and it may turn out to be cheaper. Anything made from whey, milk and/or eggs will do fine.

You also need plenty of healthful fats, such as those found in fish and olive oil, to support and promote growth. You should eat plenty of carbs such as rice, vegetables and pasta, but avoid sugar and products laden with sugar. These ‘good’ carbs will give you energy to train and also provide your muscles with the energy they need to build yet more muscle.

Another thing, as soon as you get up eat a good breakfast. And that doesn’t mean Pop-Tarts and Fruit Loops. Get some of the good carbs, proteins and fats that I spoke of above. After sleeping all night (and, therefore, not eating) your body needs nutrients to grow with. If you deny it that you will hamper your growth. Have some milk, eat some eggs, eat a steak if you want, but get some protein. Add a little oatmeal (it digests slowly and will hold you over until your next meal) and you have a good breakfast shaping up.

And eat some protein before you go to bed. Overnight your body will need protein, so give it some just before you go to sleep. It could be some meat, some cheese, a few hard-boiled eggs or something else solid. Solid proteins, generally, take longer to digest than liquids, giving a steady supply of amino acids to your body - so use them.

If you skimp on your nutrition you will cancel ALL of the growth that you stimulated in the gym. Yes, nutrition is THAT IMPORTANT.

Get A Good Amount of Sleep
Most beginner’s don’t realize this but let me assure you, sleep is just as important as training and nutrition when it comes to muscle growth. DON’T just skip over this rule and think it isn’t that important. Critical repairs are made to the body and nervous system when you sleep. If you skimp on your sleep then you won’t recover from your workouts properly and your nervous system won’t fire your muscles optimally. Sleep deprivation results in reduced glucose sensitivity of the muscle cells and higher resting cortisol levels. There are reasons why training, nutrition and sleep are considered to be the ‘big three’ keys to weight training success. PLEASE, treat good, sound sleep as a full ingredient of your weight training program.

Limit Your Workouts To One hour
There are plenty of ‘technical’ reasons for that but this is not the place to get deeply into it. Let’s just say that it’s not necessary. Weight training is not an endurance event. If you want endurance go for a jog.

Don’t Train More Often Than Three Days Per Week
“But Ronnie Coleman trains 6 times”, I can hear you saying. Unless you are very genetically gifted, you do not have the
hormone levels to train that often and progress maximally. It’s true that some advanced drug-free athletes can train 5-6 times per week but those routines are NOT appropriate for you at this stage. Generally, drug-free strength athletes make their best gains when they spend more days out of the gym than in. Don’t believe me? Hey, it’s your life, do what you want - but if you don’t listen to this you’ll regret it. I’ve been there.

There’s no need to train more than 3 days per week at first. Genetically gifted people will just progress faster on that 3-day program. So, if you are genetically gifted, a 3 day per week training program won’t hold you back. But if you are not it might make the difference between some gains and no gains.

When you get more advanced you might end up adopting longer routines (though not necessarily), but, for now, anything over an hour means you’re loafing around too much or you’re doing more work than a beginner’s body is likely able to tolerate.

Strive For Perfect Exercise Form
Cheating your reps builds nothing but ego - not muscle. If you have to cheat that means the weight’s too heavy for you to lift properly. Cheating does not make a muscle contract harder because you can use heavier weights. A muscle can contract only so hard and that’s that. All cheating does is bring other muscles into the movement so that you can use more weight - that’s not how to effectively train a muscle. Besides, cheating can be DANGEROUS. Proper form is safe. When you start deviating from proper form you open the door for a potentially serious injury. Even minor injuries can cause you to miss workouts - and that’s certainly not an effective way to gain muscle.

Ignore The Guy Next To You
This rule ties in closely with the rule before this but isn’t quite the same. Here it is: Don’t be insecure. If you’re lifting this puny little weight and he’s lifting 5 times that amount (or even 100 times) WHO CARES! He’s not you, you’re not him. Don’t start cheating so you can use more weight. If he’s using bad form and cheating a lot then that’s his mistake. Remember the tortoise and the hare. If you work hard enough, long enough, and never, never, ever quit, you’ll get there too - and with proper form.

You have to swallow your ego. I had been training for almost 15 years when I decided to learn the Olympic-style Lifts (the Snatch and Clean and Jerk). I had to go from Squatting 445 pounds to Snatching 65. Do you know how foolish that made me feel (and look). Remember, “A journey of a thousand miles begins with a single step.” Do what’s right for your body, not your ego. HAVE PATIENCE!

Genetics Do Make A Difference - But WHO CARES!
Some people will progress much faster than others. Some people will grow into solid chunks of muscle within a few months, while others will have to work for years to get half the gains. I’ve seen it a thousand times. And it’s not just training routine design, effort, desire or diet. If these things were all equal it would still happen. But there’s nothing you can do about it - so GET OVER IT. You can only work with what you’ve got, so do that. I’ve seen some very genetically gifted people come into the gym and pass my strength and muscle level within 6 months of steady training - and I’ve been doing this for over 12 years - but I lived. And I’ll be in the gym again tomorrow.

Avoid Those Exercise Machines
That means no Shoulder Press machines, Cable Curls, Pec Decks, Biceps machines, etc. If you want to build the most muscle possible, as fast as possible then you will have to lift free weights. Oh sure, there are all kinds of so-called ’scientific’ arguments why the machines are better, but, believe me, there are also a lot more sound scientific reasons why free weights are. And I have one reason for you right now: If you spend your time on those machines you will SEVERLY limit your progress. Reason enough for you? I spent YEARS wasting my time - and so have countless others. Don’t become one of those people who hits yourself in the head a little (or long) ways down the road and says, “Why didn’t I do the free weights in the first place? Look at the time I’ve wasted!”

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This Obesity Article is Brought To You By: Marjorie Salada

Do not be confused about being overweight and being obese. Being overweight is weighing above what is medically considered your ideal weight. Being obese is having a large amount of exess weight and body fat. Obese people are extremelly overweight and at high risk for serious medical problems. Obesity can cause diabetes, high blood, heart problems, breathing difficulties and can decrease your life span.

Body mass index or BMI is a measurement used to determine if a person is considered medically obese. BMI is a figure based on your weight and your height. Once your BMI has been determined, it will be compared to other people with the same gender and age. If your BMI is greater than 95% of the other people in that category, you are considered to be overweight. An obese person is considered to be extremely overweight. Very muscular people will be the exception to this rule because their excess weight is muscle and not fat.

Weight gain is caused when a person does not burn off as many calories as they consume. These extra calories will be stored in the body as fat. Obesity does not happen quickly. Usually, an obese person has been consuming an excessive amount of calories for several years.

Genetics plays a large part in how our bodies metabolize food. Families can be predisposed to obesity. Also, the way a person is raised (being expected to eat everything on your plate) will have an affect on how you view eating and food. These factors considered, it is hard to determine if obesity is nature or nurture. I suspect in most cases it is a combination of the two. A very small percentage of people are overweight due to medical reasons.

One the biggest contributors to obesity is emotional eating. Eating because you are bored, upset, stressed out, nervous or sad will only lead to feelings of shame causing you to repeat the whole cycle.

Another leading cause of obesity is not enough movement. With the evolution of the “screen age” people are less active. People are more likely to drive than they are to walk. With today’s lifestyle being much faster paced than in decades past, people are more likely to opt for convenience foods and fast foods than they are to take the time to cook a nutritious meal. These are all factors that can be overcome, but it will not happen overnight and it will not happen without some consistent hard work.

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This Obesity Article is Brought To You By: Lorna Mclaren

One of the main issues of obesity is to try and get your body to stop storing fat cells. When you over eat your body has too much insulin floating around and if you don’t become more active then the excess glucose that the body is trying to get rid of is turned to fat.

Fat and protein are sources of fuel for the body just like carbohydrates are but they are harder for the body to extract fuel from. For an easy life the body will use the easiest from of energy it can first and if you have a tendency to over-indulge in carbohydrates and are not very active then unused energy becomes fat.

Start controlling your insulin levels by eating a regular and well balanced diet. Introduce some form of exercise into your everyday routine. This can be much simpler than you might think. Walk up the stairs instead of taking the elevator, walk an extra stop to catch your bus or get off a stop early, go out for a walk at lunchtime or play a gentle ball game with your children. Anything that makes you move about more than you used to can be considered exercise. As you progress you will soon find that you are able to do more for longer and will start to feel the benefits.

You body need regular amounts of fuel everyday so even obese people need to eat regularly. If you body doesn’t get fuel it won’t work and in order to lose weight and be great you need your body working. Try 4-6 small balanced meals during the day instead of two or three huge platefuls and you will soon start to feel the difference.

Support groups like weight watchers or overeaters anonymous can be of great benefit as most of the people there either are or have been in the same position you are now. You doctor or a good friend can also be a great source of strength and can help you on the road to a healthier fitter you.

The key to fighting obesity is you have to want to do it and you have to want to do it for yourself. In this respect losing weight is like stopping smoking or coming off drugs. Food is your drug of choice. What makes it different is that you cannot quit altogether and everyday is another challenge to be faced.

Arm yourself with good support, healthily filled food cupboards and fridge and belief in yourself that you can achieve anything that you put your mind to.Content Provider: http://www.my-articles.com

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Copyright 2006 Tom Venuto

Last week I was talking about nutrition with one of my workout buddies and when I mentioned grass fed beef and “organic food” he asked, “Do you mean like what you get at Whole Foods Market?” I said, “Yes, exactly… that’s a natural food and organic supermarket.” He said, “Yeah well, that place costs so much, I call it Whole Paycheck!” I was rolling on the floor laughing, but the truth is, organic food really is expensive and so is grass fed beef and free range chicken, so it’s a valid question to ask, “Is it worth it?” After researching the subject and doing some personal experiments with my own diet, let me offer you my take on it from a bodybuilder’s viewpoint. This is a perspective on organics you may not have heard before.

First, look at it this way - if you put the cheapest fuel in your luxury car, how well is it going to run and how many miles are you going to get out of it? While I’m on car analogies, health and fitness author and educator Paul Chek once wrote about how ridiculous it is to watch how many $75,000 + cars pull up to the Mcdonald’s or Burger King drive through window to buy $1.99 hamburgers. I would say that’s a serious case of screwed up priorities, wouldn’t you? The driver has no problem shelling out the $1,100 monthly car payment, but it’s too much to ask him to put premium fuel into his own “bodily vehicle.” How can you put ANY price tag on your body and your health? You can buy another car, but you’ve only got one body. Now, as for the grass fed beef and organic foods question….

For best results in body composition improvement, which I define as burning fat and or building muscle, (and I’ll even go as far as to say for optimal health as well), I am a believer in including animal proteins, including lean meats. I have no wish to take up the vegetarian debate in this article. I respect vegetarians and acknowledge that a healthy and lean body can be developed with a vegetarian diet if it is done properly, although it may be more challenging for strict vegans to gain muscle for various reasons. However, in recommending animal protein as part of a healthy fat loss and muscle building nutrition program, I do agree that we all need to give some serious thought to what is in our meat (and in the rest of our food). Some people say that meat is part of our “evolutionary” diet and it’s the way we were intended to eat and I wouldn’t argue with that.

But is the meat we’re eating in today’s modern society the same as what was hunted and eaten many thousands of years ago, or has some “toxic stuff” found its way into our beef, poultry and fish that wasn’t there before? I also think we should consider what is *missing* from our commercially grown food, that is supposed to be in there, that probably used to be there in the past, but may not be today. A lot of people are not paying any attention to this… even people who should know better. I admit it - I was oblivious to this for a long time myself. Here’s why: I am not your typical “health and wellness” or “weight loss” expert.

I am also competitive bodybuilder. We bodybuilders are well know for eating very clean diets with lots of lean protein and natural carbs, as well as for looking like “the picture of health” with our ripped abs and impressive muscularity. We eat our oatmeal and egg whites for breakfast, and proudly walk around with our chicken breast, rice and broccoli or our flank steak, yams and asparagus, and boast about how perfect and clean our meals are and how our diets are already “clean” and could not be improved. But how many bodybuilders or fitness enthusiasts are there - even serious, dedicated and educated ones - who don’t give a single thought to the poisonous chemicals that might be lurking in our supposedly “clean” food? The Food and Drug Administration lists more than 3,000 chemicals that can be added to our food supply.

One billion pounds of pesticides and farming chemicals are used on our crops every year. Depending on what source you quote, the average American consumes as much as 150 pounds of chemicals and food additives per year. Does ANYBODY out there think that this is good for you? Didn’t think so. If you had a way to avoid all these chemicals and toxins, would you at least explore it, even if it cost a little more? Although this topic is controversial and hotly debated, organic food is gaining in popularity and seems to fit this bill. Food grown on certified organic farms does not contain: Pesticides, Herbicides, Fungicides, Hormones, Antibiotics or Chemical fertilizers It is also not: Irradiated or Genetically modified Beyond the “certified organic” label, grass fed beef and free range chicken (and eggs), have other advantages.

Not only can there be tons of antibiotics, hormones, and other chemicals in our meat, but also commercially raised beef is fed grain or corn and yet that is not what the animals were meant to eat. The result - aside from sick, drugged animals - is a higher overall fat, higher saturated fat and a screwed up ratio of omega three to omega six fats, which is a very big problem today - even when you think you’re eating “clean.” Most people accept the idea that “you are what you eat,” but they forget that the animals we eat are what they ate! Last but not least, proponents of organic food suggest that the vitamin, mineral and phytonutrient content of commercially grown foods can be anywhere from a little bit low to virtually absent.

So… if organic and or grass fed beef and free range chicken can help us avoid some of these problems and dangers, then I’m all for it and the extra investment. I started eating grass fed beef almost exclusively (except for my occasional restaurant steak), quite a few years ago and started eating more and more organic food. I can’t say I eat entirely organic. I eat a lot of it, but not 100%. If I’m eating an apple or some blueberries, and it doesn’t happen to be organic, I don’t freak out over it. When you really study deeply into the subject of food processing, industrial pollution and commercial farming, it can almost scare you half to death, but I don’t recommend getting “alarmist” about it. Sometimes it’s the people who live in fear of a disease who are most likely to get it. I for one, am not going to live in a plastic bubble to isolate myself from a “toxic world”… oh, wait… make that a ceramic bubble, plastics are really bad for you.

All joking aside, the fear of toxins can be taken to the point where the fear itself is unhealthy, but the more I study this subject - from a variety of sources and perspectives - the more the organic argument does make sense to me. I’ve built my career in fitness based on being a natural bodybuilder, which means no steroids or performance enhancing drugs, so why would I expose myself to other chemicals if I can avoid them? Honestly, I can’t say I noticed any dramatic change in my physique or in the way I feel – at least not yet. I have always eaten clean and I was a successful bodybuilder for many years before I started eating more organic food and grass fed beef. However, I feel confident about my decision to spend the extra money on grass fed beef, free range chicken (and eggs), and an increasing amount of organic food, knowing that I am avoiding toxins and getting more of the nutritional value I need to support my training and my health long term.

I’m certain this is the type of nutritional lifestyle change that can accrue benefits over time, even if you don’t see an immediate “transformation.” One thing I would suggest before you run out for organic fruits and vegetables or grass fed beef and so on, is to consider what kind of shape your diet and your lifestyle are in right now. If your diet is currently such a total mess that you’re drinking a lot of alcohol, smoking, abusing coffee and stimulants, not even eating ANY fruits and vegetables to begin with… And if your idea of lean protein is the processed lunch meat you get in your foot long sub, then I think it might be a little moot to worry about whether your fruits and veggies are 100% certified organic or whether your beef is grass fed. Just start cleaning up your diet and establishing new healthy habits, one step at a time.

Focus on nutrition and lifestyle improvement, not perfection. There are some very strong opinions on this subject. I am aware of that, and I’m not going to stand up on a pulpit and preach either way. What I have done here is simply share what I have found from my own research and what I decided to do in my own personal health and bodybuilding regimen. My advice to everyone else is to become as educated as possible about what is really in your food, including how it is raised or grown, and to continuously seek ways to improve your nutrition above the level it is at now. Whether the next step in improving your nutrition is to go organic will be up to you to decide.

Tom Venuto is a natural bodybuilder, certified personal trainer and author of the #1 best selling e-book, “Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: This Site Here! To get Tom’s free fitness newsletter, visit http://www.tomvenuto.com

Copyright 2006 Douglas Alp

Human growth hormone also known as somatotropin, is a protein that is naturally generated by the human body and acts as a chemical messenger. This hormone is responsible for a variety of vital functions in humans. Most vertebrates have a form of growth hormone, often abbreviated as GH, while the human version is often abbreviated as HGH for human growth hormone. Somatotropin or HGH is quite large compared to most hormones, consisting of the full array of 191 amino acids. This hormone is produced by the somatotrope cells of the anterior pituitary gland, and its secretion into the blood is controlled by chemical signals from the nearby hypothalamus gland.

Both the pituitary and hypothalamus glands are located in the middle of the brain. Somatotropin is released into the blood stream in small amounts during sleep, and helps to control cellular repair, metabolism, muscle growth and the maintenance of normal brain function. It also helps to boost the immune system. Although the body ability to produce this growth hormone diminishes after ones adolescence it still plays an important role in one’s health. Although HGH is a very powerful protein, too much or too little of it can lead to a number of serious conditions.

If a person is to be prescribed or take to much HGH this could result in a tumor in the pituitary gland, which can eventually lead to the condition known as acromegaly. Acromegaly symptoms include the thickening of digits, impinged nerves, blurred vision, and sometimes a form of diabetes. In this case one may opt to remove the tumor which can reverse the effect of acromegaly. However if the tumor occurred during childhood an abnormal amount of permanent growth may happen resulting in gigantism. There is also a problem associated with too little HGH. A genetic mutation in the gene coding for the hormone, a problem with the chemical signal that controls HGH release, or any kind of structural malfunctions in the pituitary or hypothalamus glands can cause a lack of the hormone. If the hormone is deficient in childhood, a lack of overall growth will result, leading to a condition sometimes referred to as ‘dwarfism’.

If the deficiency begins during adulthood the symptoms often include fatigue, loss of muscle mass, and heart disease. A synthetic form of the hormone and pre-curser forms are available today as a treatment for conditions resulting in a lack of the natural version. Many diseases are treated with grow hormone including AIDS patients to help them maintain weight in later stages of the disease. HGH is also used in the treatment of fibromyalgia, ulcerative colitis, Crohn’s disease. A few other uses of the hormone include helping bodybuilders gain muscle, obese people lose weight, and elderly people reverse some of the effects of their age.

The purpose of this article is to inform you about the use of HGH and some of the synthetic and pre-cursors to HGH, which stimulate the pituitary gland to produce more HGH naturally. It is always best as with anything not to over due it, but to listen to the prescribed recommendations in using this product so that one can experience all the benefits of HGH and not the ill effects. As always pay attention to how your body feels and use HGH supplements to benefit your health and slow the aging process.

This article has been brought to you by Douglas Alp from MyCompletelife.com. Douglas is in pursuit of the complete life which beings with optimal health at the core and is the foundation for a great abundant life. You can visit his site at http://www.mycompletelife.com to find other great resources and sign up for your free newsletter to assist you to building a healthy and vibrant body and mind in pursuit of your complete life.

If you’re an old school bodybuilder and have been working out in dungeon-like gyms for decades, you know that workout catacombs are a dying breed. Today, high-tech health clubs have replaced the cellblock style/hardcore workout facility, and offer everything from computer body analysis to precision based dietary programs and all of the toys to get the job done. It would appear that when given the choice between a state-of-the-art facility and a God-awful rat hole, most people would choose the glitzy high-tech health club over the pit from hell. Wait. Not so fast.

There’s no doubt that the old dungeon-inspired gyms leave most people with rocks the size of Stonehenge in the pit of their stomach. After all, there is something unsettling—disturbing even—about the visible filth and stains, the odor, the lack of windows and the frighteningly primal hardcore noises that emanate from a basement gym. But here’s the part that eludes the spa set: That knot in the pit of a man’s stomach as he descends the stairs of a place like that is, for many hardcore devotees, precisely the appeal.

But it isn’t just a facility issue. It runs much deeper. This black-and-white difference in philosophy pervades workouts as well.

On one hand, hardcore aficionados who began training pre-1990’s wouldn’t dream of adopting newfangled training methods for fear that they might lose the original flavor of a 3 day split or an old-fashioned post-squat puke. No way would high rep training, pliometrics, or other heavily researched physiological methodology, find its way into the routine of someone who started off doing donkey calf raises with his training buddy on his back! To someone like that, the phrase alternative training methods makes the flesh crawl.

The question is, are traditional training methods more effective than another? Do technological methods of training offer faster, more comprehensive results? You decide with our Pros and Cons checklist:

TRADITIONAL TRAINING METHODS

PROS:
•You can work out in any facility and get the same results you might in your facility
• Other than gym equipment, there is no special gear required
• You always know ahead of time what you’re going to be training and how
• You can have a set routine and still get results
• Doesn’t require a partner
• Requires no real special skills
• 70 years of bodybuilding can’t be wrong—the sport’s legends all trained using traditional training methods, usual splits and the same dumbbells and barbells as you do!
• There are at least 10-12 different exercises per body part one can do—changing routines is easy and the combinations are many

CONS:
• Once you plateau, there isn’t anywhere to go but up in weight
• Boredom for your mind and boredom and lack of change for your body
• Injury
• Static exercise produces static results—only so many ways you can work your biceps, quads and abs
• Mostly promises just aesthetic results, not physical capability

TECHNOLOGICAL TRAINING
METHODS (Pliometrics, Pilates, Proprioception)

PROS:
• Can easily be combined with traditional methods to produce “super workouts”
• Creates a much more functional body
• Builds strength through less invasive/ aggressive means (less injury)
• Creates stores of strength in areas of the body not reached in traditional training (core strength, etc)
• Puts the body in balance by correlating and integrating the micro-muscles/ nerves of spine
• Many of these methods used in rehabilitation of injuries, so is more stable for the body than traditional heavy iron workouts
• Strengthens joints and tendons through motion-based, not static, exercise
• You’ll actually be faster and more agile in sports using these methods—no guarantee with weight workouts
• Aesthetically pleasing/ Physically functional

CONS:
• Most of the new training require study to understand form and function and why and how they work
• These methods often require a facilitator or partner for correct application
• Requires mental acuity and practice
• Best results require a basic foundation of traditional weight work

From http://www.maxmuscle.com/index.cfm?fa=article&doc_id=474&subcat=body_building

Self-confidence and satisfaction about your physical appearance affect the way you perceive yourself and how you interact with others. You may feel self-conscious of your size, shape or how you look in clothing. Have you ever considered breast augmentation? Would changing your bust size give you a boost? Many women have found that by restoring or creating fullness and shape in their breasts, enhancement of self-esteem, sense of well being and femininity can be achieved. In 2000, over 150,000 women had breast augmentation in the United States. If you are considering having this procedure done, you need to understand the various options regarding the type of implant, the incision site and the placement of the implant.

Most women have breast augmentation because they desire enlargement of their breasts. After pregnancy, some women feel their breast size is too small; they may request a breast lift or balancing the different sizes of their breasts. Regardless of why you want the procedure done, your choice to have breast augmentation is a personal one. It is a choice that only you can make. Get the facts and see if breast augmentation is tight for you. Choose an experienced plastic surgeon who is certified by the American Board of Plastic Surgery. The number of breast augmentation surgeries that the plastic surgeon has performed should be considered. If you have friends or colleagues who have had breast augmentation, they might recommend a qualified physician.

Contacting the American Society of Plastic Surgeons at their website at www.plasticsurgery.org will provide you with information on qualified surgeons in your area. At your consultation, your surgeon will provide you with various surgical suggestions on what current techniques are available. Your body profile will be reviewed and discussed, as well as the present size and shape of your breasts and what size you wish to have, in order to select the best enhancement for you. There are several specific questions you may wish to ask your plastic surgeon concerning: incision sites; whether you are a candidate for saline or silicone implants, and whether implant placement should be above or below the muscle.

The three most common incision areas are; (1) Periareolar - around the dark skin surrounding the nipple; (2) Transaxillary - the armpit area; and (3) Inframammary - where the breast meets the chest. Saline implants are filled by injecting salt water (saline) from a syringe into tubing connected to the implant. The tubing is disconnected after it is filled to the appropriate size, sealing the implant and then removed from your body Determining the correct implant size before surgery is very important. “Trying on” implants filled with various amounts of saline and observing the result with the implants under clothing is very effective.

This is an excellent way for the patient to communicate her desired size to her surgeon. Breast augmentation can be a very rewarding experience physically and emotionally. Be in absolute agreement with your surgeon on what look and size you expect. To contact our office call 760-753-6411. Dr. Flynn is a Harvard trained Board Certified Plastic Surgeon who specializes in Botox and other cosmetic procedures. He has been conveniently located in Encinitas for over ten years.

Article taken from BreastImplants411.com courtesy of Dr. William M. Flynn

Copyright 2006 Karen Sessions

Love handles are a growing problem (pardon the pun) for many men and women these days. Love handles is basically a nice way to describe the fat that accumulates on each side of waist. Media Deception about Love Handles Many people are unaware or misinformed on how to successfully banish those annoying love handles. Abdominal machine manufactures know people’s desperation and play upon this heavily. Once you receive the product you will notice in the fine print of the accompany booklet that a healthy diet should be used with the item for optimal results. Obviously!

Bodybuilders in the past never relied on fancy gadgets to get that desired six-pack. It has always been, and will always be about nutrition, cardio, and abdominal training. Three Elements that Help to Rid Love Handles The accumulated fat that widens your waist never seems to dissipate no matter how many crunches or how much abdominal work you do, right? I can let you in on some little secrets on how to rid those saddles that have been weighing you down.

Step #1 - Since love handles are an accumulation of body fat, you have to clean up your eating habits. For some people this will be simply omitting the obvious junk food and for others it will require lower calories. Others will reap benefits from carb-rotation. Most of all, quality nutrition is the ultimate key.

Step #2 - Increase your cardiovascular exercise. I’m not suggesting hop on the elliptical and tear into it for two hours a day. Simply increase what you are currently doing a small amount, and challenge yourself weekly.

Step #3 - Train your abdominals. Abdominal work will strengthen the muscle under the fat. With the addition of developed abdominals comes increased circulation, and can aid in burning fat indirectly. Abdominal Training Techniques - The Do’s and Don’ts The Don’ts for Ab Training Don’t Twist - Twisting from side to side with a stick or anything in this category can widen your waist. Don’t Do Side Bends - Side bends, weighted or not, can add size to your waist, making it thicker. Don’t Do Hanging Leg Raises or Knee-Ups - These do not even come close to targeting the lower abdominal as many believe.

These actually work the sartorius muscle that runs down the leg. Don’t Add Resistance Unless You Genetically Have a Small Waist - Some people can add resistance to their crunches (rope crunches), if their waist is genetically small. Those who lack natural symmetry and have blocky shapes should avoid abdominal resistance. Ab Exercises to Do Forget all the fancy abdominal variations that leave you more confused than when you began. Focus on these four ab exercises and you will target the entire abdominal muscle fully.

1. Stomach Vacuums - The stomach vacuum is an effective exercise for working the ab muscles that are rarely targeted. Stand upright and pull your stomach in and hold it there for as long as possible. Repeat three times.
2. Lying Pelvic Lifts - Lie flat on your back and put your legs in the air so that your body is in the “L” position. Slowly, and in a controlled manner, raise your hips off the floor an inch or two, and then return to starting position.

3. Modified Crunches - Lie on the floor with legs crossed Indian style and crunch.

4. Elbow to Opposite Knee Crunch – These target the obliques. Lie on the floor with knees in bent position and crunch your elbow to the opposite knee. Once you get your diet in gear, omit the exercises that can widen your waist and incorporate the effective abdominal exercises, you’ll be on your way to a slimmer waist in no time.

Karen Sessions has been in the fitness industry since 1988. She is a nationally qualified bodybuilder and holds two personal training certifications. She has written 6 ebooks on fitness and has helped hundreds of clients transform their bodies. http://www.theelitephysique.com

By Victor Conte

A lot of bodybuilders have tried prohormones, hoping to find a legal and effective way of increasing their testosterone levels. However, new research has surfaced indicating that prohormones may not be the best choice for athletes looking to enhance their anbolic hormone levels and muscle strength. In fact, there is an amazingly effective new sports performance product called ZMA that has been clinically proven to significantly increase both anabolic hormone levels and muscle strength in trained athletes.

ZMA is a scientifically designed, university laboratory tested anabolic mineral support formula. ZMA contains zinc monomethionine aspartame plus magnesium aspartame and vitamin B-6 in precise ratios. ZMAis patent pending all natural product that is manufactured utilizing a unique proprietary process, which significantly enhances the absorption and utilization of both zinc and magnesium.

ZMA is also the first nighttime anabolic formula developed specifically to enhance recovery by improving sleep efficiency. ZMA is a very effective sleep aid and is recommended to be taken 30-60 minutes before bedtime. Many athletes fail to realize how important it is to get a deep and restful sleep. Healing, tissue repair, anabolic hormone production and muscle growth are maximized during sleep, so quality sleep is extremely important to athletes.

An independent study of ZMA was recently conducted at Western Washington University under the direction of sports performance researcher, Lorrie Brilla, Ph.D. A group of 12 competitive NCAA football players who took ZMA nightly during an 8 week spring training program had over 30% increases in free and total testosterone levels compared to more than 10% decreases in the placebo group of 15. The ZMA group also had a slight increase in insulin-like growth factor-1 (IGF-1) levels compared to a 20% decrease in the placebo group. (1) In addition to measuring the anabolic hormone increases in the football players, Dr. Brilla measured their muscle strength and functional power increases.

Pre and post leg strength and power measurements were made using a Biodex isokinetic dynamometer. The players who took ZMA nightly during the 8 week period of intensive training had 2.5 times greater strength gains than the placebo group. The muscle strength of the ZMA group increased 11.6% compared to a 4.6% increase in the placebo group. The ZMA group also had two times greater functional power gains compared to the placebo group. The functional power of the ZMA group increased 18.2%, in contrast to 9.4% for the placebo group. (1,2)

According to Dr. Brilla, “This study shows that anabolic hormone and muscle strength increases can be induced in already strength-trained athletes by using a novel zinc-magnesium preparation.”

Many world class athletes are reporting tremendous benefits from ZMA, in the gym, as well as on the athletic field. For example, more than 250 NFL players are currently taking ZMA. Lester Archambeau, starting defensive end for last years NFC Champion Atlanta Falcons, says he is “extremely satisfied with ZMA. ZMA definitely helps me recover! I can tell when I take it and when I don’t. There is no doubt that it makes me sleep better.” And when it comes to the gym, the big Falcon claims, “I have much better endurance when taking ZMA.” Bryce Paup, Jacksonville Jaguar’s multi-All Pro defensive end and 1995 Defensive Player of the Year (he led the NFL with 17.5 sacks) has also been taking advantage of ZMA. Paup says, “When I take ZMA, I sleep better and more soundly, and I feel more rested when I wake up.” And when it comes to the football field, Paup claims, “The more I rest and the better I sleep, the better I perform on the field.”

In addition to the professional football players, more than 25 IFBB pro bodybuilders have benefited from using ZMA. Flex Wheeler (1999 A r n o l d Schwarzenegger Classic Champion) says “I can’t believe how much better I feel using ZMA. I have greater output. I’m stronger in everything. I wake up very well rested, and my workouts have gone better!” Michael Ashley (1990 Arnold Schwarzenegger Classic Champion) claims “ZMA is the most effective recovery supplement I’ve used in my entire bodybuilding career! A deep and restful sleep is the secret to maximizing the anabolic process.”

While zinc and magnesium deficiencies are common in the general population, deficiencies of these minerals are even more prevalent in athletes. Research shows that rigorous exercise and stress results in significantly greater bodily losses of zinc and magnesium.

For example, in a study called “Serum Zinc in Athletes in Training,” blood (serum) zinc levels were determined in 160 training athletes, 103 males and 57 females. In 23.3% of the males and 43% of the female athletes, serum zinc levels were significantly below the “normal range.” (3)

In another study of strenuously trained men called “Magnesium, Zinc and Copper status of 270 US Navy Sea, Air and Land (SEAL) trainees” conducted by the US Department of Military Medicine, it was shown that the blood concentrations of magnesium and zinc were significantly below the “normal range” for 23% and 24% of the trainees, respectively.(4)

Furthermore, in 1998, BALCO Laboratories tested the mineral status of over 250 NFL players, including the entire Denver Broncos Super Bowl championship team, as well as the entire Miami Dolphins team. Over 70% of the football players were either depleted or deficient in both zinc and magnesium.

The NCAA football players in the ZMA study also had reduced baseline blood levels of both zinc and magnesium. However, eight weeks of ZMA supplementatio was very effective in optimizing their levels of these minerals, which resulted in dramatic increases in the anabolic hormone levels and muscle strength of the athletes. (1)

ZMA is rapidly becoming the preferred natural testosterone boosting supplement by many athletes who were previously using prohormones. ZMA has two very important advantages over prohormones. First, ZMA doesn’t need to be cycled, because ZMA will not suppress your own endogenous production of testosterone. ZMA may be taken on a continuous basis, while the prohormone proponents suggest that they be cycled. Secondly, since ZMA is not a prohormone or hormone precursor, it is not banned by any athletic organizations.

In conclusion, I’m optimistic that the science of ZMA will eventually help to establish an entirely new category of all natural sports performance products called “Nighttime Anabolic Formulas” or “Sleep and Recovery Aids”. I believe that as more athletes begin to truly understand the process of maximizing recovery, healing, tissue repair, anabolic hormone production and muscle growth, they’ll be rapidly spreading the “recover as you sleep” gospel of ZMA.

ZMA was developed by Victor Conte, founder and director of BALCO Laboratories in Burlingame, California, which has been conducting sports nutrition research for more than 16 years. BALCO specializes in mineral and trace element assessment and performs research with elite Olympic and professional athletes. Victor routinely provides consultation for several hundred elite athletes from a variety of sports including bodybuilding, football, basketball, tennis, hockey, track and field, swimming, and soccer.

ZMA is a trademark of SNAC System, Inc. in Burligame, CA and is a patent pending formulation.

Brilla LR, Conte, V. A novel zinc and magnesium formulation (ZMA) increases anabolic hormones and strength in athletes. Sports Med Train and Rehab (in press). Abstract presented November 14, 1998 at the 18th Annual Meeting of the S.W. Chapter of the ACSM.

Brilla LR, Conte, V. Effects of zinc-magnesium (ZMA) supplementation on muscle attributes of football players. Med and Sci in Sports and Exercise, Vol. 31, No. 5, May 1999

Haralambie G, et al. Int J Sports Med, 1981, 2:135138

Singh A, et al. Am J Clin Nutr, 1989 Apr, 49:695:700

Dr. Frank B. Smoot, MA, DD
GHF’s Success Coach
http://www.coachfranksmoot.com/

Welcome to Part Three of this 6-part series. Today we’ll continue to explore the insider secrets of how to deal with the inevitable roadblocks, bumps, and barriers on the road to lifelong fitness success.

Last time we looked at Roadblocks 4-6 and how to blast them out of your way. In today’s article (Part 3) we’ll look at the next three in some detail. I’ll cover the rest of them as we move through this 6-part series.

Success Roadblock Number Seven: Severely Limiting (But Unconscious) Self- Sabotaging Beliefs And Attitudes Are Still In The Way

In Chapter 8 we laid out a step-by-step plan for creating your own personal health and fitness Recipe For Success. As you got into steps six through nine of that program, your primary job was to evaluate whether your current plan was working. If it’s not, it’s a safe bet that you still have some “search and replace” work to do with your beliefs and attitudes.

The bad news about beliefs and attitudes is that they are very often hiding out in your subconscious, where you can’t really detect them. It’s hard to conquer an enemy you can’t see.

The good news is, you don’t have to identify and replace all of your problem beliefs and behaviors. All you really need to do is correct enough of them to tip the balance scale in your favor.

You only need to achieve what I call a “critical mass” of self-supportive beliefs and attitudes. Once you have that, it’s a simple matter of statistics. In any given circumstance, you will now be more likely to make a healthy decision and a healthy choice than an unhealthy one. Does that make sense?

Success Roadblock Number Eight: An Inadequate Sense Of Self-Worth

As you may have guessed, the previous roadblock related to Success Factor One, and this one relates to another Success Factor. Based on my own experience, I have never met a coaching client who didn’t have some self-worth / self-esteem / deservability issues.

As resilient as we human beings are, most of us have still been beaten up enough in childhood — either physically, psychologically, or perhaps both — that our sense of value as a person is nowhere near what it could or should be. And that’s truly tragic, because low self-esteem most often keeps us from claiming or even acknowledging the good things that are rightfully ours.

One reason I prefer to the term “deservability” over “self-esteem” is because the psychological community has tended to look upon the latter as a single, measurable factor. Then they have traditionally tended to label people as either having high self-esteem, low self-esteem, or something in between.

The truth, however, is that we all have areas of good self-esteem and not so good self-esteem. We all have what I call “cavities” in our self-esteem.

It is the presence or absence of these cavities that ultimately determines what we do and do not believe we deserve in life — even including good health, fitness, and happiness. Until we fully understand the consequences of having low deservability, we probably won’t take any serious steps to fix it, which means we probably won’t end up getting the good things that we should be getting and enjoying in life.

Success Roadblock Number Nine: A Habitually Poor Self-Image

As with a low sense of deservability, a poor self-image is almost invariably the product of our early childhood experiences. What sets our self-image apart from our self-esteem is that it is primarily a visual thing as opposed to a psychological thing.

If you close your eyes and visualize yourself in the buff, it’s pretty hard to avoid discovering what your true self-image is. And if visualizing yourself naked causes negative feelings in you, then you can be sure you have some work to do in this area.

This brings us to another pitfall to be especially careful of. Almost without exception, people believe that they will feel better about themselves when they look better. But this is exactly backwards. The truth is, you will begin to look better only when you feel better about yourself.

Now, obviously, if you woke up tomorrow morning perfectly fit and trim and at your ideal weight, you’d feel pretty good about that. But if you didn’t also learn to feel good about you, then you would almost certainly gain back your weight and get sloppy again pretty soon.

On the other hand, once you develop a true, deep-down affection and appreciation for who you are, then you will naturally and automatically move in the direction of healthier behaviors, with the inevitable result being a healthier body and a happier life.

The roadblocks you’ve just read about were excerpted from my new ebook, “Ultimate Fitness Secrets: Revealed!” To learn how to blast all 20 roadblocks out of your way, and discover the secrets of lifelong, struggle-free fitness, bulletproof health, and low-stress living, just click here now!

Please stay tuned for Part Four!

Yours in total health,

“Dr. Frank”

Dr. Frank B. Smoot, MA, DD
GHF’s Success Coach
http://www.coachfranksmoot.com/

Yes, as much as we’d like the road to fitness to be straight, smooth, and uninterrupted, it’s a fact of like that you’re going to bump into a few obstacles along the way. Last time we looked at Roadblocks 1-3 and how to blast them out of your way on the road to success. In today’s article (Part 2) we’ll look at the next three in some detail. I’ll cover the rest as we move through this 6-part series.

Success Roadblock Number Four: Inadequate Motivation? You Don’t Have Clear & Compelling Reasons To Succeed

As a success coach, I can tell you that very few people understand the necessity for having compelling reasons to power them toward their goals. If you don’t have sufficiently strong motivations to overcome the inertia of the status quo, then you’re either going to stay right where you are or end up right back where you are. It’s really just that simple.So what you need are two kinds of motivations. First, you need strong and compelling reasons why it’s critically important for you to succeed. You need to be clear about the “cost-benefit equation” How will you benefit from achieving your goals? How will your life improve?Second, you need strong and compelling reasons why it is utterly unacceptable for you to fail. Together, these opposing motivations will provide you with both the “push” and “pull” we talked about in Chapter 8 — a truly powerful combination!