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!

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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=

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Recover Right after Workouts

Proper recovery is important to feeling great, keep soreness at bay,
improve muscle density and stay injury free. I highly recommend after a
workout a drink consisting of a 2-1 ratio of protein to carbs ratio.
This helps prevent the hormone cortisol from breaking down muscle
tissue.   Post workout stretching and low impact cardio such as biking
can also help in proper recovery. You can get a great organic whey
protein at this link below http://budurl.com/defensenutrition

It is very important that you recover right after a workout. The
activities you carry out after your work can impact greatly on your
fitness gains and overall performance. So you just need to have a good
fitness recovery plan.

Ways to recover right after an exercise

There are many methods in which athletes can follow to recover from
their workouts, and I will just mention a few on them.

Rest

Resting is one of the best ways of recovering from an injury or illness
and the same applies to after workouts. Your body can take care of
itself if you give it the time to do so. Resting well after workouts
allow the body to repair and recover lost ingredients naturally. So
doing nothing can be the best recovery method.

Stretch

If there is one thing to do after working out, it is gentle stretching.
This is a simple and amazing way to recover right after working out. You
can find more information by reading Flexibility and Stretching.

Cooling Down

Cooling down does not mean stopping whatever you are doing completely,
but rather slowing down your activities. Moving around at a slow pace
helps in the removal of lactic acid in your muscles and stiffness.
Warming up and cooling down are useful in cooler workout conditions.

Eating Properly

After exhausting your energy reserves during exercise, you have to
replace them if you expect your body to recover. Eating foods that
contain protein and simple carbohydrates right after a workout is the
way to go. 30 grams of a whey protein mix with a banana are a perfect
after a workout meal. Now when I say after workout I mean right after
like within 10 minutes. If you want to get the most out of it repeat
this mix every hour for three hours and your body will grow like crazy.

Replace Fluids

During exercise, you lose a lot of fluids and you ideally you have to
replace them. Drink lots of water and juice after your workout as it
will replace the fluids lost and nutrients in them. Fill up after
exercising and not only will you reduce dehydration, but also increase
your metabolic rate.

If you would like to learn more about abdominal exercises, ab workouts,
core training, as well as dozens of lifestyle tips and nutrition secrets
to help you lose fat and get into top physical shape, then be sure to
visit: http://www.FlattenYourAbs.net

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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?

So head over and start getting in shape now…

Tom Venuto’s Holiday Fitness Challenge To You For 2010

David Grisaffi, Author
Firm and Flatten Your Abs

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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…

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Question: Do fat-burning supplements or weight loss pills
really work?

Answer: Some supplements that are marketed as ‘fat burners’
really do have scientific research supporting their effectiveness,
while other fat-burning products make claims that are
completely unsubstantiated. The majority of the researchproven
products are thermogenic in nature, which means they
work by temporarily stimulating your central nervous system
and increasing your metabolic rate, thereby burning more
calories. The most common example of a legitimate
thermogenic fat burner is the ephedrine-caffeine combination,
or its herbal equivalent (for example, Ma Huang, kola nut or
guarana).

The downside is that stimulant-based fat burners are dangerous
for some people with pre-existing health problems such as high
blood pressure, thyroid disorders, or cardiovascular disease.
They may be harmful even to healthy individuals if abused or
taken in excess. Ephedrine and caffeine are drugs, and as with
any drug or medicine, those who have contraindications should
not use them. You must use them with caution and common
sense, and not exceed recommended dosages.

Now that ephedrine has been banned in the United States for
use in weight loss or fat-burning formulas, supplement
companies have raced to find a replacement for what was their
top seller and major cash cow. The ingredients in these
ephedrine-free fat-burning products varies, but most often
include synephrine (essentially a weaker cousin of ephedrine),
green tea extract, yohimbe, caffeine, guarana or kola nut.

Although you may feel an energy buzz from these stimulantbased
products, few, if any, of these ingredients (with the
possible exception of green tea), have significant fat-burning
benefits that have been proven through research.

Other fat-burning supplements in the post-ephedrine-ban era
are stimulant-free (no buzz) and seek to improve thyroid
function, increase insulin sensitivity, suppress cortisol, or
decrease appetite. Like most ephedrine alternatives, the
majority of the ingredients in these next-generation fat burners
are also largely unproven and without much scientific support
backing their advertising claims.

In addition to lack of research with the newer crop of fatburning
supplements, is that the quantity of active ingredients
in many products is often insufficient to produce any beneficial
effect. Furthermore, secret proprietary formulas often do not
reveal the amount of active ingredients used. What you might
get is a diluted product with an ineffectual dosage of the active
ingredient. The product that actually reaches the consumer
often contains only a fraction of the dosage used in the
research. For example, a product may advertise green tea as one
of the active ingredients in its formula, and quote research
about its fat-burning and health benefits. However, the product
may contain such a small dose that it is virtually ineffective.

Another example is the commonly advertised cortisolsuppressing
supplements that contain phosphatidylserine (PS).
In well-conducted studies, PS has been shown to suppress
cortisol, and these studies are quoted in the advertisements for
the product. However, unknown to the consumer, the dosage
contained in each serving of someYet another way that supplement
companies deceive the consumer is by quoting research about ingredients that were
administered intravenously during research, but oral ingestion
of the compound was not even studied!

The best ways to avoid being scammed are to get your
supplements from a reputable source, purchase pharmaceuticalgrade
products, verify that all ingredients and their dosage in
standardized extract are listed on the label, and do your
homework by reviewing the research before spending a dime.

If you choose to experiment with any of these various types of
fat-burning supplements’or any other kind of supplement for
that matter’understand that no supplement can help you burn
fat without proper diet and exercise. Even the words “fat
burner” are somewhat misleading, in my opinion.
Fat burners burn very little fat. They may increase your
metabolism, which should ultimately burn fat, but they do not
elevate your metabolism high enough or long enough for
anything major to happen. After taking these products, the
major effect most people feel is a 15- to 30-minute energy buzz
or “rush,” as their central nervous system is stimulated, much
like the effect of drinking a very strong cup of coffee.

To create a substantial fat-burning effect, you must create a
caloric deficit and elevate your body’s metabolism over the
course of an entire day. Fat-burning supplements are not magic
pills. At best, the products that are well formulated with
scientifically proven ingredients in the right dosages may
provide a few percent increase in your results. At worst, the
products may be complete scams with no scientific support, or
with insufficient dosages to burn anything but a hole in your
wallet. Also, keep in mind that even the most effective
thermogenic products become less effective the more you take
them. Your body literally becomes immune to them, and you’ll
notice diminishing effects over time.

Using excessive amounts of stimulant-based pills may cause
harmful side effects. They can damage the stomach lining and
kidneys, and exhaust your entire nervous system, or cause
uncontrollable shaking, jitters, or nervousness. If you’ve never
used a stimulant-based (thermogenic) fat burner before and you
don’t know how your body will react, consider starting with only
half the recommended dose on the back of the bottle, then work
your way up to the full dose. Keep in mind that dosages can and
should be related to body weight, although the dosages listed
on many products do not take this into consideration; ‘normal’
dosages can be dangerous for people with low body weights.

More on the subject next week…stay tuned

these are more questions are answerd in detail by getting a copy
of Firm and Flatten Your Abs at http://www.flattenyourabs.net

Also visit my blog at
http://www.flattenyourabs.net/blog

David Grisaffi
Firm and Flatten Your Abs
http://www.flattenyourabs.net

About The Author

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
www.FlattenYourAbs.net

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