Betting on weight loss, a practical approach to speed up your weight loss. Overweight and obesity are major health hazards faced by mankind in this twenty-first century. Unlike other health hazards overweight and obesity are caused by carelessness and indifference on the part of the persons who succumb to it. When there are a number of easy and economical methods to overcome overweight and obesity, one may wonder why people are so callous about this ever daunting health hazard. If you are a person having trouble with your weight, this is an article intended for.

Before betting on weight loss, let us find out whether you are obese or not. This can be found out by finding out your body mass index number. The body mass index number is obtained by dividing a person?s weight in kilograms by the square of his or her height in meters. A body mass index number greater than 25 is considered overweight and when this figure exceeds 30, it is considered as obese. So if your body mass index is greater than 25, then it is confirmed that you are having trouble with your body weight.Overweight and obesity are caused due to the consumption of more calories of food than that is needed for your body to carry out the day-to-day activities of your daily life.  To find out how much extra calories you are consuming every day, you have to get the following details.

Basal metabolic index which is the minimum calorie value needed for your body to perform basic human functions such as breathing and respiration is the first value to be calculated. This can be taken from the values already calculated by scientists. Next figure needed is the activity calorie level which is the calorie value of energy needed for you to carry out your everyday activities. This can be calculated by using an activity journal or heart-rate monitor. Adding these two values will give you your average requirement of energy in calories per day. Now you have to calculate the average calorie intake per day. For this keep, a food journal and enter in the details of all the food items that you consume.  Take these details for one week, calculate the total energy intake for a week and find the average for one day. If the energy intake per day is greater than the total energy needed per day, then you are having  problems with your weight, and it is the right time for you to practice one of the weight reduction techniques such as going to a gym, dieting, betting on weight loss, etc.

Going to gym and taking regular exercises are the conventional approach you may think about; when you find that you are having trouble with your weight. Generally gyms are meant for body builders and therefore persons who approach gyms for weight loss may not be happy with the slow process of improvement that can be achieved. Dieting is another easy and convenient method that can be followed by you when you find that you are having trouble with your weight.
But in addition to the above conventional methods a new technique which is becoming popular very fast is betting on weight loss.

As more and more people who put money in the betting on weight are coming out in flying colors  more and more people  are following the suit. Numerous websites have  sprung up which cater catering to the needs of the people who turn to betting on weight technique to reduce their overweight faster.A recent study in the States has proved that betting on weight has become successful in the case of many people who have tried other ways earlier and could not succeed. Betting on weight can be with your friend or even with your spouse. People who enter betting on diet and put money in it agree to reduce maximum weight within a fixed period of time. The person who reduces maximum weight wins the bet and gets the cash amount of the bet.

Betting on weight can be between friends, relatives or even between husband and wife. Money is a motivating factor and the intense desire not to fail before the opponent also helps the participant to concentrate on the weight reduction method he is practicing. It helps the participants to keep away from snacking binge and doughnuts. The desire to win a contest and earn money coupled with the ever haunting problem of losing your overweight will lead you in the right path. Betting on weight will give you courage to keep away from temptations to break your dieting and indulge in activities to satisfy the needs of your tongue.

Considering the ever increasing desire among people to reduce overweight, many companies and offices are now conducting annual contests in which the winner is given a good sum of money as prize and the persons who achieve tangible results are given other benefits including financial benefits. The principle of this approach is based on the philosophy of betting on weight. The details of the progress of the participants are published at fixed intervals. Knowledge of your improvement along with the knowledge of your co-workers? improvement, motivates you to come up and win the prize. Even if you cannot become the winner the desire to achieve a better position among your colleagues prompt you to continue the methods you are now following to reduce your excess weight.

Websites which promote weight reduction methods makes contract with the person who login and registers there for weight reduction. If you think that you are having trouble with your weight you can also log in and get the help of the website. As per the contract you agrees to reduce your weight to a certain extend within a fixed period of time. If you succeed in it, then you will have to pay only a nominal fee. But if you fail to achieve the agreed result you will be charged. This process is similar to the process of betting on diet. The website provides all the help required by you to continue your weight reduction task.

Bookmark It

Filed under: Welcome by admin
No Comments »

Ripped, chiseled, dynamic, flat, rapid, sculpted, , are all adjectives to describe someone else’s abdominal muscles.  Whether it be for vanity, or a health reason, and you are looking to “get ripped”, there are steps to consider before buying the newest, or best ab machine on television.  The first step to the desired end, must be lowering your body fat percentage.  If you do not work on reducing the size of your fat cells first, your hard work will be in vain.

Fat cells have a rather negative connotation, that is partially unfair.  Fat is a very important part of our body, and is essential for us to survive.  Fat cells are glycerol, acids, and water, and can be solid, or liquid.  They are saturated, unsaturated, and mono-unsaturated, and help to control energy for your body.  They aid in the absorption and digestion of vitamins, and also regulate your body temperature.  Fat cells expand to store energy for your body.  They are good for your hair, skin and eyes, and regulate your metabolism.  However, as with all things in life, anything in excess, probably is not good for you.  In order to achieve ripped abs, you need to concentrate of ridding yourself of the excess fat first.

Essential body fat is necessary to maintain life, and the body’s reproductive functions.  Essential fat in women is approximately 8-12%, and 3-5% in men.  A person’s body fat percentage is the percentage of total fat tissue in the body, compared to the body’s total weight.  Some of this fat is essential in maintaining the body, and the other is storage, which is the excess that we are targeting to get rid of.  Several techniques for estimating body fat percentages are body mass index (BMI), near-infrared interactance, duel energy x-ray absorptiometry, expansions, body average density measurement, anthropometric methods, skinfold methods, and height and circumference methods.  The old rule of thumb for women is that you should weigh 100 pounds for the first five feet, and five pounds for every inch over five feet.  This is not an accurate method, because of many factors involved however. Read more…

Bookmark It

Filed under: Abs by admin
No Comments »

Breakfast has long been pointed to by many as being the most important meal of the day.  But is this just a myth passed down through the ages, or is there actual scientific verification for the statement that breakfast is important.

To understand more about this subject, it is good to realize what breakfast actually is.  Breakfast is the meal which ‘breaks the fast’ which the body has experienced over night.  A fast is a time when we give our body a rest from eating.  In some cultures, people fast regularly to be sure that their bodies get a break, but night time (and sleeping) are the natural times for the body to do this.  It’s not something that we have to build into our lifestyle!  The first meal after that sleeping is usually, then, a meal which is taken fairly early in the morning and before we begin our day’s activities.  It sets the scene for the body of what it is now expected to do.  It kick starts, if you like, the metabolism.  It signals the body to get ready for a new day.

Many people skip breakfast because they feel that they don’t have time for breakfast.  But to break the fast after a night’s sleep does not require a meal which has taken hours to prepare.  A simple bowl of cereal with a splash of milk will suffice.  And the time saved in not eating it is not worth the loss that will be suffered. Read more…

Bookmark It

Filed under: Nutrition by admin
No Comments »

So many people struggle with their weight. Whether its just a few pounds they need to lose or much more, it seems that weight loss is on the minds of more than half of the population at any given time. There are countless ads everywhere you look on how to effectively lose weight. No matter if it’s on television, the internet or billboards on the highway, you will see products and gyms that are so quick to promise you the results you’ve been waiting for, if you just try what they have to offer.

Truthfully, it isn’t as complicated as some would have you belief. It is by no means easy but it is completely doable with the implementation of two key things: water and walking. Both of these things used together will definitely have you seeing significant changes in your weight. You don’t need to shell out tons of money for diet products, special foods or gym memberships. Water and walking will quickly have you on your way to losing body fat and reducing your weight.

The first benefit of drinking a lot of water is that it can often curb your hunger. Sometimes when we feel stabs of hunger, we aren’t actually hungry at all, we’re thirsty. Drinking water consistently throughout the day will help you to be able to distinguish actual hunger from other types of hunger. Hunger that can sometimes arise from boredom or certain emotions. Make sure to drink water before, after and during a meal. This is really important because it will help you consume less food. Try only drinking cold water. Your body actually burns more calories warming up the water once it’s swallowed.

Extra calorie burn equals extra body fat loss. It’s extremely important that you understand how much water you are drinking per day. Measuring it is key. You should be consuming half of your total body weight in ounces. So if you weigh 170lbs, you need to be drinking 85 ounces of water per day, which is roughly 10 and a half glasses. Not that much more than the normally recommended 8 glasses a day. Being well hydrated will also help you with your energy levels which you’ll need for your walks! Water and walking are deeply correlated.

So many people have the incorrect notion that they need to do really extensive, complicated, intense workouts to really lose weight. This is not true. Walking is a sensational way to lose body fat and improve other aspects of overall health that aid in losing weight. Walking is one of the best exercise options out there, it is great for whatever fitness level you are currently at and it is easy to increase the speed of your pace once your ability and level of fitness increases.

When you walk, you engage your entire body, pumping your arms in time with your stride will quickly raise your heart rate and increase your calorie burn. Another great thing about walking is that it’s great fun with or without someone with you. If you can convince a friend to start walking with you, you’ll have many walks filled with great and enlightening conversation. Not only will both of you get in better shape but you’ll be strengthening your friendship as well. Walking is perfect for this because some cannot maintain conversation during really grueling high intensity workouts. If you are walking by yourself it will give you ample time to think and will often help you clear your head. Some of the best alone time is spent while walking outdoors. One really great thing about walking outside is all the great scenery that you can enjoy if you really focus on your surroundings and allow yourself to appreciate nature.

By implementing both water and walking you will be on your way to losing weight and improving your health drastically. Drinking half your weight in ounces of cold water each day and walking for 45 minutes to and hour will have you seeing results before you know it. Good health is one of the most important things that you can possess, so take care of yourself by drinking water and walking regularly. Drink water instead of juice or soda, take the stairs instead of using the elevator. All of these little things will yield big results if you commit yourself to it and are consistent!

Bookmark It

Filed under: Mind and Muscle, Supplements, Weight Training by admin
No Comments »

Breakfast has long been pointed to by many as being the most important meal of the day.  But is this just a myth passed down through the ages, or is there actual scientific verification for the statement that breakfast is important.

To understand more about this subject, it is good to realize what breakfast actually is.  Breakfast is the meal which ‘breaks the fast’ which the body has experienced over night.  A fast is a time when we give our body a rest from eating.  In some cultures, people fast regularly to be sure that their bodies get a break, but night time (and sleeping) are the natural times for the body to do this.  It’s not something that we have to build into our lifestyle!  The first meal after that sleeping is usually, then, a meal which is taken fairly early in the morning and before we begin our day’s activities.  It sets the scene for the body of what it is now expected to do.  It kick starts, if you like, the metabolism.  It signals the body to get ready for a new day.

Many people skip breakfast because they feel that they don’t have time for breakfast.  But to break the fast after a night’s sleep does not require a meal which has taken hours to prepare.  A simple bowl of cereal with a splash of milk will suffice.  And the time saved in not eating it is not worth the loss that will be suffered.

What loss, I hear you ask!  Let us look at the loss of energy.  Without breakfast, we expect our rested body to begin a day’s activities with no nourishment since the night before.  Therefore, later in the day there will be a corresponding loss of energy as the body’s blood/sugar level drops.  It may be necessary to eat some high calorie food from a vending machine you are passing so that your body can continue to operate effectively.  So, the next loss we might expect is a loss of appetite for the next proper meal that we would normally have, lunch.

As you may see, there is a cycle being established.  If you begin your day with a nourishing and satisfying breakfast, you will be less likely to eat between meals and, in particular, to be drawn to high calorie, high sugar foods for energy.  Which leads to another reason that people often give for not eating breakfast.  They think that by not eating breakfast they will be able to lose weight.  In fact, studies show that people with high BMI (body mass index) are people who tend to skip breakfast.  Obese people are often those who eat high calorie food at nighttime, when there is not an opportunity for the body to burn the calories as the body is preparing to rest for the night.  Participants of  the Seasonal Variation of Blood Cholesterol Study (SEASONS), for example, who regularly skipped breakfast, had 4.5 times the risk of obesity as those who consumed breakfast regularly!  But while the link between obesity and skipping breakfast is strong, there is room to subscribe also to the notion that people who don’t east breakfast also make other decisions which are not nutritionally astute and thus contribute to their obesity.

The fact is, though, that the body and brain expect to be re-fueled a few times a day at intervals which are appropriate to what the body has been doing.  So, it may be that if a person’s occupation has them physically very busy in the morning, they may eat breakfast and follow fairly quickly with another snack prior to lunch and then may not need additional ‘fuel’ until their evening meal.  But that first breakfast - which ideally will be rich in protein and fiber - sets the body up for the day, re-charging the brain so that it operates more efficiently, and giving the body the necessary nutrients for it also to operate with ease.

It is for these reasons that national experts refer to breakfast as the most important meal of the day.  And, as with many other things, eating habits are generally learned early in life and carried through lifetimes, so the importance of educating our children as to the importance of this meal cannot be overstated.  And, in particular, because as school children when they are learning and growing more intensively than at any other time in their life, breakfast will assist them with their studies.  Poor academic performance together with decreased school attendance, displeasure in school and poor lecture learning have been linked to fatigue which is measured in studies using the Chalder Fatigue Scale which has been shown to be reliable in evaluating the severity of fatigue.  And in the magazine ‘Nutrition’, recently a study in Japan was published which showed that skipping breakfast was associated with fatigue in medical students.  So, as I have said, it is important that we assist our children to learn good eating habits early in life which will alleviate other problems and challenges for them as they get older and begin to demand more of their bodies and minds!

There are many studies which confirm that breakfast is an important meal which should be included in our daily routine, but one which I will mention here is The Third National Health and Nutrition Examination Survey (NHANES III) which investigated the relationship between BMI and breakfast consumption by looking at the relationship between breakfast type, total daily energy intake, and BMI. The survey addressed 16,452 adults in a large, population based study that confirmed there was no correlation between skipping breakfast and losing weight - not eating breakfast is not a successful weight loss technique! This study also noted that breakfast choice plays a role in lowering BMI. Individuals that ate cereal (hot or cold) or quick breads for breakfast as opposed to meat and eggs had a significantly lower BMI. So, once again, it is true to say that it is not necessary to spend a lot of time preparing a ‘meal’ for breakfast.  Something quick, like cereal and a splash of milk, will not take time to prepare, but will be beneficial in health terms.

David Grisaffi

http://www.flattenyourabs.net

Bookmark It

Filed under: Nutrition by admin
No Comments »

Losing weight  is a complicated process that has to be dealt with using extreme prejudice, in order to get the most optimal results.  One of the most important aspects that needs to be fully examined is metabolism, as it dictates just how much calories is burnt off at any given time.  For a lot of people who are trying to lose weight, slow metabolic rate is what they need to combat, using various fitness regimens that are supposedly designed to induce faster weight loss.

In order to fully understand the relationship of metabolism and weight loss, it is necessary to take a closer look at the factors that may affect a person’s metabolic rate and the reasons why some people are just unable to lose any weight at all.  Below are some of the most important facts that you need to know about the factors that affect metabolic rate and how to rectify certain problems concerning weight loss.

Metabolism and Heredity

Many scientific/clinical studies have ascertained that there are individuals who are genetically predisposed to retain more body fat and have a much slower metabolic rate.  On the other hand, there are those whose metabolism is so rapid that they hardly gain any weight at all, regardless of how much food they consume.  What is more important to know is that genetics does not only affect a person’s metabolic rate but also how fast he/she develops and retains fat cells which can cause weight gain.

Age

Another factor that affects a person’s metabolism is age, which is something that no one can control.  Several studies have been conducted on a group of people between the ages of 18-29 and 35-45, in an attempt to find out whether age is really a relevant factor in the process of weight loss.  After 3 months of being on the same diet and physical activities, it was found that those beyond 40 years of age have shown significant signs of slow metabolic rate, so much so that they have gained almost 30% of their original body weight.

Those who are below 30 years of age have shown very little to almost no weight gain at all as their bodies continued to burn off calories at a very rapid rate.  While the studies are not widely recognized due to its very limited scope and less than meticulous selection of subjects, they did provide a number of convincing answers to the questions regarding weight gain/loss and the relationship between metabolism and a person’s age.

The studies also suggest that people over 35 years of age need to be more conscious about their food consumption as well as the amount of physical exertion they do on a daily basis.  Since there is no way to control aging, the next best thing is to adjust on certain lifestyle choices, particularly when it comes to diet and exercise.

Underlying Medical Conditions

Many people are not aware that there is so much than dieting and exercise when it comes to addressing slow metabolism.  In order to pin point the real problem and before arriving at any type of solution, it is necessary to rule out possible medical conditions that may affect a person’s metabolism.  Such conditions as hypothyroidism, diabetes (type 1 and 2), hypoglycemia, yeast infection, and hormonal imbalances can affect one’s metabolic rate and quite possibly cause excessive and/or unexplained weight gain.

It would be erroneous to assume that only those who eat too much and do not do any form of exercise suffer from slow metabolism since there are a number of valid medical illnesses that can cause it.

Is it Possible to Increase Metabolic Rate?

This question is one of the most baffling inquiries since people began battling with weight problems.  The truth is that there are a number of ways to increase one’s metabolic rate, i.e. diet and exercise.  However, it is more important to understand how much difference these solutions make as far as actual weight loss is concerned.  Below are some of the most important information regarding diet and exercise and their effects on a person’s metabolism.

Low Calorie Diets and Slow Metabolism

Thousands, perhaps even millions of people are convinced that consuming a lot less food and, as a result, less calories will effectively increase their metabolism which would allow them to lose weight.  While dieting is a valid weight loss plan, it is important to know that the body can immediately adjust to any and all changes that occurs within the system.

Consuming a lot less calories will not always necessarily result to weight reduction, primarily because the body will most certainly react accordingly by slowing down the process of metabolism even further.  The human body always reacts to any stimulus in a way that protects its status quo.  This should strongly suggest that dieting alone is not likely to make a person lose weight.

This should not be taken as an indictment of the dieting process because it still remains a necessary component of weight loss.  However,  dieting should be done in a manner that allows optimal results to occur.  This should mean that dieting should be done in conjunction with other fitness components in order to counter the body’s reaction to reduced calorie intake.

Calorie Deficiency and Exercise

While dieting can further slow down your metabolism, it can also become an effective precursor to weight loss as long as it is combined with proper exercise.  One of the most effective ways of combating slow metabolism is by creating severe calorie deficit, that is, burning off a lot more calories than you consume on a daily basis.  In order to achieve this, it is necessary to get on a low calorie diet and engage in intense cardio workouts.

While your metabolic rate can slow down due to the lack of calorie intake, the body will also be forced to tap into other energy sources, i.e. fat reserves in order to cope with rigorous physical activities.  Ideally, you should burn off at least 150% of the total calories you consume everyday in order to get the best possible results.

Metabolism is definitely the biggest factor that affects weight loss but it can be circumvented using effective methods.  Understanding how you can use diet and exercise correctly is certainly the best weight loss plan there is.

Bookmark It

Filed under: Fat Loss by admin
No Comments »

If your fitness goal is to get the tight and toned stomach of your dreams, then some six-pack abs, diet tips will help you in your endeavor! While it will take some hard work and discipline, knowing what to eat (and what not to) will help you achieve your goal faster than you thought possible. Let’s look at a list of the best diet tips below to get you started on your way.

Diet Tip #1: Drink lots of water.

Overeating can spell disaster if you are trying to get into the best shape of your life. As most excess weight tends to settle in the abdominal area, to get a well-defined six pack, you need to have a very low amount of extra fat on your body. The good news is, there is an easy way to keep from filling up on junk throughout the day - drink plenty of water! There is an old adage that you need five glasses of water per day to survive, eight glasses to thrive and 10 to rehydrate. While this is a good general rule of thumb, a more scientific approach can give you even better results. Take your body weight in pounds and drink half of that number in ounces each day. Sound complicated? Well, it’s not! For example, if you weigh 200 lbs, then be sure to drink 100 ounces of water each day. As you can see, you may be drinking more than 10 glasses per day, but you will see the difference in your six pack definition by doing so.

Of the available six-pack abs diet tips, this is the most effective as it keeps you feeling full all day long, ensuring you only eat when you truly need nutrition. As an bonus, it helps to keep toxins flushed out of your system, which is another reason your body holds onto fat. It stores these toxins in fat molecules to protect your vital organs. Without toxins to sequester, your body will be less inclined to hold onto its stores of fat, making your six pack stand out!

Diet Tip #2: Never skip breakfast.

Second on the best six-pack abs diet tip’s list involves getting a nutritious start in the morning. Breakfast truly is the most important meal of the day, as it gets your metabolism going again after a long night of sleep. During the night, your body slows down its energy use to conserve it. If you don’t stoke the fire when you first wake up, your metabolism will tend to be sluggish for the rest of the day. A slow metabolism means weight gain, which is the last thing you want. So, following this tip will keep you burning fat every day, all day.

Diet Tip #3: Don’t eat after 9 p.m. The third of the six-pack abs diet tips cover the end of the day instead. breakfast will rev up your fat-burning engine early in the morning. away from food after 9 p.m. ensures you don’t hit it with a lot of fuel right before bed. As previously mentioned, during sleep your body slows down, and it is unable to burn off a large amount of extra calories. within a few hours before bed, your body will normally convert that energy into fat instead. In addition to this harmful trend, most people tend to eat “fun” food late at night, and such appetizing morsels are usually laden with sugar and fat. yourself the extra pounds, and lock the kitchen up tight at night!

Diet Tip #4: Fiber is your friend. Fourth on the list of the six-pack abs diet tips is fiber. you may have heard a lot about fiber in recent years, this is for a good reason - its great for your health. fiber helps you to feel fuller, longer so it will help you say no to that second helping at the table. are good ways to get the fiber you need? Many healthy cereals now include tremendous amounts of fiber in them, yet they still have a great taste. natural sources of fiber include oats, whole grains and beans.

So, there you a list of some fantastic six-pack abs diet tips you can use to shed the pounds and sculpt your stomach. these guidelines every day, and you’ll have that six pack before you know it!

Bookmark It

Filed under: Nutrition by admin
2 Comments »

2,459 people have already ordered the newly updated
Vince’s book in the past 13-hours.

Were you one of them?

Vince Gironda Legend and Myth by Alan Palmieri is the most
complete and comprehensive writing on Vince Gironda…Ever!

This is a must read for anyone interested in Vince Gironda.

The “Iron Guru” was perhaps at his pinnacle of fame in the
“Golden Years” of bodybuilding, the 1960’s. During that time,
Vince dominated the scene and Vince’s Gym, was known as
the Mecca of bodybuilding.

Not only champion bodybuilders trained at Vince’s Gym,
movie stars were also regular visitors to seek Vince’s advice
and training. People like Eric Estrada, Clint Eastwood,
Clint Walker and many others. Hollywood studios used
Vince and his gym to shape up their stars.

Also included are topics such as…

How Much Protein?
Steak and Eggs
Train 21 Rest 7
15 Sets of 4 Reps
3 Day Maximum Routine
A Muscle Has Four Sides
Exercise Style and Performance
Exercise Frequency
10-8-6-15
Abs
Genetics
Exercise and Exercise Routines
Nutrition
Mental Attitudes
Philosophy
Tranquility
Workout Tempo
Concentration
Visualization
Best Exercises
Preacher Stand
Chins
Developing Muscle
Common Bodybuilding Errors
Vince’s Stone Age Nutrition
Diet and Supplements
Three Day Detoxification Plan
Vince’s European Weight-Gaining Trick
Anabolic Steroids
Biological Transmutation of The D.N.A
Failure Versus 60-80.
Joe Weider
Vince Gironda Update Section
Question & Answer Section
Philosophy of Champions
Vince’s Pure Gold
Vince Gironda Seminar
All Protein Muscle Building Diet
Gironda Goodies
Biographical Sketch of Vince Gironda
Abs Vince’s Way
The Gironda Sissy Squat
Simply Vince
Bob Kennedy
Bodybuilding For Men Over 40
Ron Kosloff Section
Vince’s Photo Section
Paul Becker
About The Author
Quick Thoughts and Insights Learned From Vince
Vince Gironda Legend and Myth Update Introduction
The Master & Pro Series of Nutritional Bodybuilding Introduction
The Master Series of Nutritional Bodybuilding
The Pro Series of Nutritional Bodybuilding
Miscellaneous
…AND MUCH, MUCH MORE!
=========

This book is absolutely incredible. It cuts right through all the hype
and gets back to the basic old school muscle building information that
has been proven over and over for decades.

You don’t need the latest ab gadget or newest secret supplement.

Just follow the advice of someone who will help you work hard
and sweat putting you on the right track to getting the lean healthy
body you deserve.

Let Vince Gironda show you the path to a happier healthier life
in this newly updated master manual.

Get This Massive Book Now <<< 50% Off & Cool Bonus

Sign off,
David Grisaffi

‘Firm and Flatten Your Abs’

P.S. If you think the natural way is the only way, you’ll love the
opportunity below…….

Personal Fitness Development, 625 North G Street, Tacoma, WA 98403, USA

To unsubscribe or change subscriber options visit:
http://www.aweber.com/z/r/?TCwsDIwMtCzszCyMTAwstEa0jEyMbCyMLEw=

Bookmark It

Filed under: Abs, Exercise, Fat Loss, Mind and Muscle, Nutrition, Supplements, Weight Training by admin
1 Comment »

by David Grisaffi, CHEK
Corrective Exercise Kinesiologist
Golf Biomechanic Certified
Nutrition and Lifestyle Coach

Three universal goals nearly all of us share are: (1) to live longer,
(2) to live free of illness and (3) to control our weight. Amazingly,
walking lets us achieve all three. In fact, walking may be your best
medicine for slowing the aging process, reducing your chances of illness
and slashing your body fat. For anyone out of shape or not athletically-
inclined, walking is the no-stress, no-sweat answer to lifelong
conditioning. All you need is a good pair of shoes, a little time, a few
guidelines from a fitness professional and you’re ready to go.

Unfortunately, there’s more misinformation floating around today about
fitness walking and weight loss than ever before. Some experts even say
walking is not effective for weight loss at all and they insist that
only higher intensity forms of cardio will do anything to improve your
body composition. Others fitness experts believe that you should not do
cardiovascular exercise every day - even walking.

There may be a little truth in each of those statements, however,
walking always was and still is one of the best exercises for
strengthening your bones, controlling your weight, toning the muscles in
your lower body, maintaining good posture and improving your self image.

Walking uses almost every muscle in the body, it improves circulation of
blood to the joints and massages the blood vessels, keeping them more
elastic. Walking also helps you maintain muscle and an efficient
metabolism as you get older (not to mention keeping you young “in
spirit.”)

Walking is incredibly convenient too. Since you don’t need a gym or any
special equipment, you can walk any place, at any time and that allows
you to lose weight and get fit with little or no interruption to your
busy schedule.

People who diet without exercising often get fatter with time. Although
your weight may initially drop while dieting, weight loss from low
calorie and especially low carb diets consists mostly of water and
muscle. When the weight returns, it comes back as fat. To avoid
getting fatter over time, you must increase your metabolism by
exercising daily.

To get the maximum benefits of a walking program, you need make it more
challenging than a leisurely “walk in the park.” Walking at a steady and
brisk pace burns more fat simply because it burns more calories. Just
remember to begin slowly to avoid muscle soreness, and increase your
pace over time as you become more fit.

To lose weight, it’s ideal to alternate your walking sessions between
high intensity and lower intensity days. For example, on one day walk
for 30- 45 minutes as a steady and moderate pace. On the next day, walk
at a faster pace. You could even do “road work” like the boxers do,
where you break up your walk along the route with some sets of squats,
lunges, bench push ups or other body weight or calisthenic exercises to
make it a real cardiovascular and muscle blaster of a workout! It
doesn’t have to be boring or the same thing every day. Make it fun and
keep it up consistently, leading an active life-style 365 days a year.

Slow and casual walking has benefits, but you will not get as much out
of walking at a very slow pace because we all have a built-in mechanical
advantage for walking long distances at normal speeds.

Our bodies, via the spinal column, muscle attachments and bony
structures, reserve energy in the musculoskeletal system and release it
back to us without asking for additional energy output. In other words,
as you walk, your spinal column keeps energy in reserve because of the
way you straighten and extend your spine during normal walking.

As you step, your spine is stretched, and as you take another step, the
energy reserved in the spine is used in propulsion. The spine acts very
much like rubber band as your walk, harnessing this reserve energy.

To get substantial cardiovascular, muscular and weight loss benefits,
this is why you must walk briskly or create extra movement patterns
beyond casual, slow walking in order to optimize your walking program
for weight loss and cardiovascular fitness.

Walking the right way will also improve your posture and tends to help
keep you upright (because you must see where you are going). Just hold
your chin up and shoulder slightly back.. Walk with your heels hitting
the ground first and your feet pointed forward. Swing your arms fully
and make lengthy strides.

To lose weight and achieve optimum health, exercise and diet are both
necessary and interrelated. Exercising without maintaining a balanced
diet is no more beneficial than dieting while remaining a couch potato.

Carbohydrates are high-octane fuel. They provide energy for movement
and help raise internal body metabolism. They’re also satisfying. The
key is to avoid adding high-fat and high calorie toppings to your
carbohydrates. Also be sure to focus on fruits and vegetables and do not
eat the majority of your carbohydrates from the starch category such as
bread, pasta, rice, and potatoes. These type of carbs can create an
insulin spike, which in turn feeds your fat storing system.

Fruits and vegetables are the ideal health, diet and fat loss foods for
many reasons. They’re relatively low in fat and calories, high in fiber
and rich in essential vitamins and minerals. The National Research
Council recommends eating five or more servings of fruits and vegetables
a day.

Your everyday habits will determine your long term body weight and body
composition. Make sure you get enough sleep, drink enough water to
expel toxins, avoid processed food as much as you can, eat your fruits
and veggies, eat organic when ever possible and work hard.

Just one last thought: taking a three-minute walk after each meal is
worth a four pound reduction in body fat in a year’s time. Climbing two
flights of stairs a day burns off half a pound of body fat in a year.
On the other hand, one candy bar eaten daily will cost you 20 pounds
annually.

If you enjoyed the information in this article, you will also enjoy the
David Grisaffi Walking Guide, which is a complete walking exercise plan
that comes FREE with the Firm And Flatten Your Abs program at
http://www.flattenyourabs.net

If you need help with flattening your abs, nutrition and
lifestyle improvements you’ll need to make in order to reach
you goals, you’ll find the
http://www.FlattenYourAbs.net

David Grisaffi, C. H. E. K. II, CFT, PN
Corrective Exercise Kinesiologist II
Golf Biomechanic
Nutrition and Lifestyle Coach II
mailto:david@flattenyourabs.net
http://www.FlattenYourAbs.net

Bookmark It

Filed under: Fat Loss by admin
2 Comments »

This is my son Addison who is a sophomore at Idaho State University. I just got this photo from his head coach and decided to post it. He won this meet in Utah. Go AJ!

Bookmark It

Filed under: Mind and Muscle by admin
1 Comment »