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!
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.
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!
Achieving your goals is an important step toward forward progression in your life. A life without goals follows the precept that “He who aims at nothing, hits it”. Without goals, or a desire to move in a forward direction, life takes on a motion of it’s own. Often that motion is stagnant or backwards. Achieving goals with positive mind control is the way that successful people reach their goals and move even further forward.
Goals are written, objective future conditions that contain a plan to achieve them. The actual terminology of goals, objectives, plans, and conditions isn’t as important as making a goal and seeing the route toward that goal. People make goals; communities, churches, businesses and countries have goals. Achieving goals with positive mind control is dependent upon moving toward completion by accomplishing certain tasks. All goals can be broken down into achievable tasks that, taken together, bring you toward a successful goal.
But positive mind control goes beyond positive affirmations or feel-good mantra’s that are repeated daily. Although repetition is effective, the person must actually believe that the statements they are repeating are believable and truthful. Positive affirmations work toward development of a positive self-worth and self-esteem. Achieving goals with positive mind control goes well beyond positive affirmations to the control of your mind – the most powerful weapon you own.
Feelings of depression, being overwhelmed, and drowning are enough to negate any positive affirmations you may have said that morning. Positive mind control begins with believing that you are worth achieving your goals. You have an inherent self-worth that goes beyond what the world is telling you.
People who achieve goals believe they are capable and that they are worthy of the goals. Positive mind control goes beyond blame. They are not professionals at the blame game but take full responsibility for the events which happen, and their reaction to them. It isn’t the greater cosmos that affects them, but they who affect the greater world.
People who achieve goals do not justify or complain. Only effort and positive movement toward their goals is evident in their daily lives. They have written goals they wish to achieve. Those goals are either specific amounts of money they want to earn, a house they want to live in or a life style they wish to achieve. Maybe it’s a specific relationship they want to improve or a job they want.
All of the events of a day are filtered through an outlook. Everyone has a filter built into their minds. Everyone is capable of changing that filter. People who achieve goals have a positive filter. Everything that happens during the day is seen from a different perspective. This isn’t ‘rose colored glasses’ thinking but rather a totally different way of seeing the world.
We all chose how we interpret our world. Is the glass half empty or half full? Does the half full glass give us the opportunity to fill it or is it half empty with promises that were never fulfilled? People who achieve goals with positive mind control see the glass half full giving them the opportunity to fill it even further. The flat tire they experienced that morning may have delayed their meeting but they met people with whom they networked while waiting for the tow truck. They create their reality and move forward toward their goals.
Watching too much television or playing computer games damages your heart regardless of how much exercise you do, scientists have warned.
The risk of heart disease and premature death from any cause doubled for those spending more than fours hours a day glued to a screen, it was claimed.
Metabolic factors and inflammation may be partly to blame, the report said.
Research revealed those who devote more than four hours watching television, surfing the web, or playing compuer games are more than twice as likely to have major cardiac problems.
Dr Emmanuel Stamatakis of University College London’s Department of Epidemiology and Public Health said: “People who spend excessive amounts of time in front of a screen - primarily watching TV - are more likely to die of any cause and suffer heart-related problems.
“Our analysis suggests that two or more hours of screen time each day may place someone at greater risk for a cardiac event.”
Related Articles
The study was the first to examine the association between screen time and fatal and non-fatal heart attacks - found there was a 48 per cent increased risk of all-cause mortality and an approximately 125% increase in risk of cardiovascular events in those spending more than four hours
The risks were irrespective of factors such as smoking, hypertension, BMI, social class, and even exercise.
The scientists called for recreational guidelines to be issued because a majority of working age adults spend long periods being inactive while commuting or being slouched over a desk or computer.
Dr Stamatakis said: “It is all a matter of habit. Many of us have learned to go back home, turn the TV set on and sit down for several hours it’s convenient and easy to do.
“But doing so is bad for the heart and our health in general.
“And according to what we know so far, these health risks may not be mitigated by exercise, a finding that underscores the urgent need for public health recommendations to include guidelines for limiting recreational sitting and other sedentary behaviours, in addition to improving physical activity.”
The team found biological mediators also appeared to play a role.
Data indicate that one fourth of the association between screen time and cardiovascular events was explained collectively by C-reactive protein (CRP), body mass index, and high-density lipoprotein cholesterol suggesting that inflammation and deregulation of lipids may be one pathway through which prolonged sitting increases the risk for cardiovascular events.
CRP, a well-established marker of low-grade inflammation, was approximately two times higher in people spending more than four hours of screen time per day compared to those spending less than two hours a day.
The next step would be to try to uncover what prolonged sitting does to the human body in the short and long-term, whether and how exercise can mitigate these consequences, and how to alter lifestyles to reduce sitting and increase movement and exercise.
The present study included 4,512 adults who were respondents of the 2003 Scottish Health Survey. A total of 325 all-cause deaths and 215 cardiac events occurred during an average of 4.3 years of follow up.
The findings are published in the Journal of the American College of Cardiology.
Every year as Thanksgiving gets closer, you’ve probably seen the depressing reports: “Most people gain between 5 and 10 pounds of body fat in the six weeks between Thanksgiving and Christmas.” I’m not sure if this worries you or not, but a lot of people are terrified about getting fatter in the next two months. They anticipate the workouts falling by the wayside and the holiday food calling out to them irresistibly, defeating even the strongest willpower. There’s good news and bad news about this.
Good news: According to the New England Journal of Medicine, the average amount gained is much more modest - just over a pound.
Bad news: A study by the National Institutes of Health found that this seasonal weight gain - even just a pound - is the kind of weight gain that most people don’t lose when the holidays are over; it simply adds to the “weight creep” that “sneaks up” on you as you get older.
People often wonder how it’s possible to wake up one morning at age 40 or 45 and “suddenly” they’re 30 pounds fatter - or more - than they were in college. Mystery solved.
Of course, some people really do pack it on over the holidays, but whether its a pound or ten pounds, did you ever ask yourself why does holiday weight gain happen at all?
Patients with obstructive sleep apnea (OSA) may blame their daytime difficulties on simple sleepiness, but new research suggests that their brains may be to blame. Specifically, their cognitive challenges may be caused by structural deficits in gray matter, brought on by the intermittent oxygen deprivation that comes with OSA. The good news is that these deficits may be partially or fully reversible with early detection and treatment, according to Italian researchers.
“OSA patients demonstrate several neuropsychological impairments, but current knowledge of the brain structures affected by OSA is limited. This study provides the first evidence that structural brain abnormalities exist in regions susceptible to hypoxemia, and they can change with treatment,” said Vincenza Castronovo, Ph.D., clinical psychologist at the Sleep Disorders Center, Vita-Salute San Raffaele University and San Raffaele Scientific Institute in Milan, Italy.
The study was published online ahead of the print edition of the American Thoracic Society’s American Journal of Respiratory and Critical Care Medicine.
To determine whether there were quantifiable structural differences in the brains of OSA patients when compared to individuals without OSA, and whether any differences found could be reversed with treatment, researchers compared 17 treatment-naïve individuals with severe OSA and 15 age-matched controls. They gathered baseline measurements of brain anatomy using MRI, as well as individual performance on cognitive performance tests that assessed short- and long-term memory, executive functions, constructional abilities, vigilance, attention and abstract reasoning. The subjects also completed the Epworth Sleepiness Scale to assess daytime sleepiness and the Beck Depression Inventory to evaluate mood.
The researchers found significant reductions in gray matter (GM) between OSA and non-OSA subjects. Moreover, the specific locations of the deficits indicated that specific brain functions were more strongly affected than others, including executive function (which controls high-order brain functions such as problem-solving) and abstract reasoning.
“We found reduced GM in the OSA group when compared to the non-OSA group in several key regions of the brain,” said Dr. Castronovo. “Of particular note were the deficits in the left parahippocampal gyrus and in the left posterior-parietal cortex. We found that these two regions have significant bearing on abstract reasoning and executive function. Deficits in the left posterior-parietal cortex were also shown to be associated with daytime sleepiness.”
This is a great article
More info about sleep and how to improve sleep patterns
I’m often asked to pick my favorite “to do’s” when it comes to slimming the waistline. So here they are:
1. Cut Calories
Cutting calories is the key to maintaining a trim midsection. The only way to see a solid set of abs is in the absence of body fat. To achieve this goal a person must reduce calories. However, what I find is people go whole hog and drop caloric intake too much and too fast. When reducing calories make sure it is not too drastic. This slows your metabolism and allows you to store more stubborn fat. When you reduce calories and increase energy output the body will be forced to burn fat all over, not just in one area. I’m not saying to starve, simply drop the junk food and reduce calories by 10 to 15percent. That may mean cutting out the donuts.
2. Eat at Least Five to Six Small Meals Per Day
Small meals eaten frequently help to keep your metabolism high, allowing you to burn fat, even while you sleep. This approach is in vogue with many fitness authorities. The main reason is stoking the furnace within your body. The more you practice eating small meals more often, the more you will find body fat leaving your body. For more information on this check out “Burn the Fat Feed the Muscle” mentioned at the end of this manual.
3. Reduce Carbohydrate Intake at Night
Since the majority of carbs consumed are complex (slow release), tapering them off toward the end of the day will minimize the possibility of carb-to-fat turnover. This is a proven fact eat, carbs at night and you will gain body fat. Think about it, if you eat late are you ever hungry in the morning? No! Blood sugar levels are still above average. So what happens? You do not eat a good breakfast …and poof you eat like a hog at lunch so you’re not hungry again until late at night….and the cycle continues over and over.
4. Eat a Healthy Serving of Fiber with Meals
Fiber helps with the digestion of protein, carbs and fat. It is the key to burning the sugar from carbs making muscles leaner. Adding fiber to your diet is one of the best things you can do. Also, anything containing fiber is usually going to be low in calories (i.e. vegetables). Get as much of this stuff as you possibly can. Fiber is necessary for a balanced nutritional plan.Read more…
“How can I gain muscle and lose fat at the same time?” That’s right up there
with “How do I get six pack abs” as one of the most frequently asked fitness
questions of all time. The problem is, when you ask it, you get all kinds of
conflicting answers - even from experts who are supposed to know these things.
So what’s the deal? Is it really possible to lose fat and build muscle
simultaneously?
Short answer: Yes, you can gain muscle and lose fat at the “same time.”
Long answer: It’s difficult and it’s complicated. Allow me to explain…
First we have the issue of whether you really lose fat and gain muscle at the
“same time.”
Well, yes, if your definition of the “same time” is say, a month or 12 weeks.
But in that case, you’re probably not gaining muscle at the “same time”
literally speaking, as in, right now this very moment you are reading this, or 7
days a week, 24 hours a day for months in a row.
The best explanation for what’s really happening is that you alternate between
periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the
net result is a gain in muscle and a loss in body fat.
You see, if you stay in a calorie surplus, it’s the body’s natural tendency for
body fat and lean body mass to go up together. And if you stay in a calorie
deficit, it’s your body’s natural tendency for body fat and lean body mass to go
down together.
There may be exceptions, but the general rule is that it is very difficult to
gain muscle and lose fat at the same time - the mechanisms are mostly
antagonistic to one another. When it does happen, it’s almost always the result
of “unusual conditions” - I call them X factors.
The 4 X-Factors
The first X-factor is “training age” . Ever hear of “newbie gains?” The less
trained your body is and the further you are from your genetic potential, the
easier it is to gain muscle. The reverse is also true - an advanced bodybuilder
with 20 years experience would be thrilled just to gain a few pounds of solid
dry muscle in a year!
The second x factor is muscle memory. It’s easier to regain muscle you’ve lost
than it is to gain new muscle in the first place (ergo, the fat out of shape
semi retired bodybuilder who starts training again and blows up and gets ripped
“overnight”).
The third X factor is genetics (or somatotype). Ever heard of the “genetic
freak?” That’s the dude who sprouts muscle like weeds even when he’s on the
“50-50 diet” (50% McDonald’s and 50% pizza)” and he never gets fat. (That dude
chose the right parents!)
The fourth X factor is drugs. It would stun (or sadden) you if you knew how many
people take performance and physique-enhancing drugs. I’m not just talking about
pro bodybuilders, I’m talking about “Joe six pack” in the gym - not to mention
those fitness models you idolize in the magazines. How did they get large muscle
gains with concurrent fat loss? Chemicals.
I’m not a gambling man, but I’ll place a wager on this any day: I’ll bet that in
99% of the cases of large muscle gains with concurrent large fat losses, one or
more of these x factors were present.
That’s not all! There are actually 5 more X factors related to your body
composition and diet status (the X2 factors). But I’ll have to talk about those
later.
So you’re not a beginner, you don’t take roids, you’re not a genetic freak and
you have no muscle memory to take advantage of. Are you S.O.L? Well, I do want
you to be realistic about your goals, but…
There IS a way for the average person to gain muscle and lose fat at the same
time.
The Secret: You have to change your “temporal perspective!”
Traditionally nutritionists and fitness pros have only looked at calorie balance
in terms of 24 hour periods. At midnight, you could tally up the calories like a
shopkeeper closing out his register, and if the balance were positive, you’d say
you were in a surplus for the day. If the balance were negative, you’d say you
were in a deficit for the day.
But it’s entirely possible that you might pass through periods of “within-day”
surplus where you were in a highly anabolic state (for example, you eat the
biggest, highest carb meal of the day after your workout), and you were in a
deficit the rest of the day.
If you did intense weight training, and you timed your nutrient intake
appropriately, Isn’t it possible that you could gain a small amount of muscle
during those anabolic hours, while losing fat the rest of the day? Granted it
might only be grams or ounces - but what if you kept that up for a week? A
month? Three months?
As you pan out and look at the bigger picture, what if most days of the week you
were in a deficit for the entire day, and on some days you were in a surplus? If
so, then isn’t it possible that over the course of the week, you’d have a small
net gain of muscle and loss of body fat a a result of the caloric fluctuation?
These within-day and within-week phases are called microcycles and mesocycles.
If you also had a primary goal with a longer term focus of several months, say
12 weeks or 16 weeks, that would be a macrocycle.
What I’ve just described is nutritional periodization. Some people call it
cyclical dieting. it’s where you manipulate your calories (primarily by
fluctuating carbohydrate intake, hence (”carb cyclin”) in order to intentionally
zig zag your way through periods of surplus and deficit and create specific
hormonal responses.
The end result: muscle gain and fat loss during the same time period!
I know that someone out there is having a hissy fit because I’ve only talked
about calories: deficits and surpluses. Rightfully so. Calories matter but
there’s more to it than calories - most importantly, hormones and “utrient
partitioning.”
If you’re in a calorie deficit you are going to pull energy from your body.The
question is: From WHERE? If your hormones are out of whack and you’re eating
crap, you could lose more muscle than fat in a deficit and gain almost pure fat,
not muscle, in a surplus!
But WHAT IF you could manipulate within day energy balance, use nutritional
periodization AND control your hormones with food and lifestyle strategies?
AHA! NOW you can see how concurrent muscle gain and fat loss are starting to
look possible!
Make no mistake - concurrent muscle gain and fat loss is a difficult goal to
achieve. The good news: difficult does not mean impossible. Or as George
Santayana said, “The difficult is that which can be done immediately, the
impossible, that which takes a little longer.”
You can learn more about gaining muscle and losing fat at the same time in Tom
Venuto’s new e-book called, “The Holy Grail Body Transformation System.”
You’ll learn all about nutritional periodization, cyclical dieting, hormonal
manipulation, within day energy balance, nutrient partitioning, AND the all the
X factors, including the 5 “2-Factors” - which are the keys to gaining muscle
and losing fat at the same time.
You’ll also get Tom’s new “TNB” training system, as seen in Men’s Fitness
magazine (the complete, expanded version that Men’s Fitness didn’t have room to
print).
At the moment, The Holy Grail ebook is not for sale separately and there are
only two ways you can get it.
From now until Midnight (PST), May 13th, 2010, you can get a copy of the Holy
Grail Body Transformation program ebook for FREE when you purchase the Burn The
Fat, Feed The Muscle e-book from this web page: www.BurnTheFat.com
After May 13th, 2010 at midnight PST The Holy Grail will be taken off the market
for a period of time while Tom is collecting case studies and getting feedback
from users, to include in the final edition - which WILL be released for sale
separately later this year.
David Grisaffi majored in physical education and is a certified high
performance exercise kinesiologist with the prestigious CHEK institute.
David holds a total of 6 certifications, he is a high school wrestling
and baseball coach as well as an independent trainer and strength coach,
known especially for his work with professional boxers and golfers.
David is the author of Firm And Flatten Your Abs an online best seller
which teaches you how to lose body fat and develop ’six pack abs’ while
improving strength, function and athletic power at the same time. You
can contact David or learn more about his programs at
http://www.FlattenYourAbs.net
For sedentary postmenopausal women, moderate to vigorous exercise for a year reduced levels of estradiol, researchers said.
The reductions, compared with those achieved by controls, were modest but significant and were consistent with a lower risk for breast cancer, according to Christine Friedenreich, PhD, of Alberta Health Services in Calgary, and colleagues.
The finding, from a randomized trial, is evidence that such women — sedentary and mostly overweight — can “achieve and sustain high levels of aerobic exercise,” the researchers reported online in the Journal of Clinical Oncology.
Observation suggests that increased physical activity is linked to lower breast cancer risk, but exactly how remains unclear, the researchers noted. One plausible mechanism, they said in the journal, is modification of the sex hormones.
To investigate the issue, they enrolled 320 postmenopausal women, ages 50 to 74, in a one-year trial; 160 women were randomly assigned to 225 minutes a week of aerobic exercise, the remaining 160 maintained their usual level of activity.
A Revealing Report - What is Stubborn Fat? Do You Have Some? How It Affects Your Fat Loss? How To Rid Your Body Of Stubborn Fat!
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