In this age, more and more women aspire of finally getting that a la Jennifer Lopez or Beyonce Knowles figure. More and more men work out to finally show off those fabulous six-pack abs. But the real good news is, more and more people engage in sports fitness in order to be fit and healthy.

A manifestation of this is the gaining popularity of sports fitness merchandise. Taebo, for one, was a global phenomenon and so are other sports fitness such as kickboxing and yoga. It may sound cliché, but really, health is wealth. With the rising cost of hospitalization, staying healthy is important to save money. But most of all, staying healthy is a very important aspect of living a good life.
Sports fitness activities in fact are becoming more and more convenient and there are few reasons left for people not to get those bodies sweating and working out. One can even do sports fitness right in their own home and at any time of the day.

Bear in mind however that in order to get the maximum benefits from sports fitness, certain factors must be taken into consideration. It is not really advisable for you to embark on just any sports fitness activity without seriously thinking over the different considerations.

For one, different kinds of sports fitness entail different workout regimens. And these workout regimens are meant to target specific areas of the body. You must first determine what you want to achieve. Do you want a body builder figure or you just want to achieve endurance and flexibility? Different workout routines achieve different results.

In addition, one must take into consideration the proper diet. For a workout to lead to better results, it must be accompanied with the proper nutritional requirements. A heavy workout for one would be requiring large amounts of protein for the muscles.

In fact, studies show that those engaged in intense training or activities are required to take in more protein than the recommended daily amount in order to maintain protein balance. Insufficient amount of protein could lead to a negative nitrogen balance. This in turn can increase the protein metabolism and promote slow recovery.

In the long run, insufficient protein in the body could lead to training intolerance and lean muscle wasting. Aside from increasing the servings of protein-rich food, one can also drink protein shakes, bars and other protein-concentrated food.

Another important nutritional requirement would be carbohydrates.  Just like that of protein, the amount of carbohydrates required would depend on the intensity of training. Carbohydrates are important in maintaining liver and muscle glycogen stores.

For figure-conscious people, “fat” is the devil. But contrary to popular belief, not all kinds of fats are bad for the health. In fact, some types of fatty acids are even essential for the body’s proper functions.

Vitamins and minerals, on the other hand are important for improved performance and to prevent oxidation damages

And most of all, one should not forget to take in lots of water; said to be an athlete’s most important ergogenic aid. During workouts, you perspire a lot. This process not only maintains the body’s equilibrium, but is also the body’s normal process of eliminating toxins from the body.  And studies show that exercise performance can be substantially damaged if 2 per cent or more of body weight is lost through perspiration.  This could also lead to heat exhaustion, heat stroke and even death. In order to replenish the lost fluids from the body, you must always drink lots of water during workouts even when not feeling thirsty.

You are now armed with the basic information you need to know about sports fitness. However, bear in mind that consulting a sports nutritionist and a trainer is always the best advice before you are truly ready to get that body working.

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Why do you always hear that 2 pounds per week is the maximum amount of fat you should safely lose? If you train really hard while watching calories closely shouldn’t you be able to lose more fat without losing muscle or damaging your health? What if you want to lose fat faster? How do you explain the fast weight losses on The Biggest Loser? These are all good questions that I’ve been asked many times. With the diet marketplace being flooded every day with rapid weight loss claims, these questions desperately need and deserve some honest answers. Want to know where that 2 pounds per week rule comes from and what it really takes to burn more than 2 pounds of fat per week? Read on.

Why Only 2 Pounds Per Week?

The truth is, two pounds is not the maximum amount you can safely lose in a week. That’s only a general recommendation and a good benchmark for setting weekly goals. It’s also sensible and realistic because it’s based on average or typical results.

The actual amount of fat you can lose depends on many factors. For example, weight losses tend to be relative to body size. The more body fat you carry, the more likely you’ll be able to safely lose more than two pounds per week. Therefore, we could individualize our weekly guideline a bit by recommending a goal of 1-2 lbs of fat loss per week or up to 1% of your total weight. If you weighed 300 lbs, that would be 3 lbs per week.

Body Weight Vs Body Composition

Weight loss is somewhat meaningless unless you also talk about body composition; the fat to muscle ratio, as well as water weight. Ask any wrestler about fast weight loss and he’ll tell you things like, “I cut 10 lbs overnight to make a weight class. It was easy – I just sweated it off.”

You’ve also probably seen people that went on some extreme induction program or a lemon juice and water fast for the first week and dropped an enormous amount of weight. But once again, you can bet that a lot of that weight was water and lean tissue and in both cases, you can bet that those people put the weight right back on.

The main potential advantage of any type of induction period for rapid weight loss in the first week is that a large drop on the scale is a motivational boost for many people (even if it is mostly water weight).

Why do you hear so many diet and fitness professionals insist on 2 lbs a week max? Where does that number come from? Well, aside from the fact that it’s a recommendation in government health guidelines and in position statements of most nutrition and exercise organizations, it’s just math. The math is based on what’s practical given the number of calories an average person burns in a day and how much food someone can reasonably cut in a day.

How Do You Lose More Than 2 Pounds Per Week?

Can you lose more than 2 lbs of pure fat in a week? Yes, although it’s easier in the beginning. It gets harder as your diet progresses. How do you do it? My rule is, extraordinary results require extraordinary efforts. An extraordinary effort means a particularly strict diet, as well as burning more calories through training because you can only cut your calories so far from food before you’re starving and suffering from severe hunger.

Simply put, you need a bigger calorie deficit.

If you have a 2500 calorie daily maintenance level, and you want to drop 3 lbs of fat per week with diet alone, you’d need a huge daily deficit of 1500 calories, which would equate to eating 1000 calories per day. You would lose weight rapidly for as long as you could maintain that deficit (although it would slow down over time). Most people aren’t going to last long on so little food and they often end with a period of binge eating. It’s not practical (or fun) to cut calories so much and in some cases it could be unhealthy.

The other alternative is to train for hours and hours a day, literally. People ask me all the time, “Tom, how is it possible for the Biggest Loser contestants to lose so much weight? Well first of all they’re not measuring body fat, only body weight. Then you have the high starting body weights and the large water weight loss in the beginning. After that, just do the math – they’re training hours a day so they’re creating a huge calorie deficit.

But without that team of trainers, dietitians, teammates, a national audience and all that prize money, do you think they’d be motivated and accountable enough to do anywhere near that amount and intensity of exercise in the real world? Would it even be possible if they had a job and family? Not likely, is it? It’s not practical to do that much exercise, and it’s not practical to cut your calories below a 1000 a day and remain compliant. If you manage to achieve the latter, it’s very difficult not to rebound and regain the weight afterwards for a variety of physiological and psychological reasons.

For Fast Fat Loss: Less Food Or Harder Training?

Trainers are becoming more inventive these days in coming up with high intensity workouts that burn a large amount of calories and really give the metabolism a boost. This can help speed up the fat loss within a given amount of time. But as you begin to utilize higher intensity workouts, you have to start being on guard for overtraining or overuse injuries.That’s why strict nutrition with an aggressive calorie deficit is going to have to be a major part of any fast fat loss strategy. Unfortunately, very low calorie dieting has its own risks in the way of lean tissue loss, slower metabolism, extreme hunger, and greater chance of weight re-gain.

My approach to long term weight control is to lose weight slowly and patiently and follow a nutrition plan that is well balanced between lean protein, healthy fats and natural carbs and doesn’t demonize any entire food group. To lose fat, you simply create a caloric deficit by burning more and eating less (keeping the nutrient density of those calories as high as possible, of course).

But to achieve the extraordinary goals such as photo-shoot-ready, super-low body fat or simply faster than average fat loss, while minimizing the risks, I often turn to a stricter cyclical low carb diet for brief “peaking” programs. I explain this method in chapter 12 of my e-book Burn The Fat, Feed The Muscle (it’s my “phase III” or “competition” diet).

The cyclical aspect of the diet means that after three to six days of an aggressive calorie deficit and strict diet, you take a high calorie / high carb day to re-feed the body and re-stimulate the metabolism. Essentially, this helps reduce the starvation signals your body is receiving. It’s also a psychological break from the deprivation which helps improve compliance and prevent relapse.

The higher protein intake can help prevent lean tissue loss and curb the hunger. A high protein diet also helps by ramping up dietary thermogenesis. A high intake of greens, fibrous vegetables and low calorie fruits can help tip the energy balance equation in your favor as fibrous veggies are very low in calorie density and some of the calories in the fiber are not metabolizable. Healthy fats are added in adequate quantities, while the calorie-dense simple sugars and starchy carbs are kept to a minimum except on refeed days and after (or around) intense workouts.

There’s No Magic, Just Math

In my experience, a high protein, reduced carb approach in conjunction with weights and cardio can help maximize fat loss – both in terms of increasing speed of fat loss and particularly for getting rid of the last of the stubborn fat. It helps with appetite control too. But always bear in mind that the faster fat loss occurs primarily as a result of the larger calorie deficit (which is easily achieved with sugars and starches minimized), not some type of “low carb magic.” If your diet were high in natural carbs but you were able to diligently maintain the same large calorie deficit, the results would be similar.

I’m seeing more and more advertisements that not only promise rapid weight loss, but go so far as saying that you’re doing it wrong if you’re losing “only” two pounds per week. “Why settle” for slow weight loss, they insist. Well, it’s certainly possible to lose more than two pounds per week, but it’s critically important to understand that there’s a world of difference between rapid weight loss and permanent fat loss.

It’s also vital to know that there’s no magic in faster fat loss, just math. All the new-fangled dietary manipulations and high intensity training programs that really do help increase the speed of fat loss all come full circle to the calorie balance equation in the end, even if they claim their method works for other reasons and they don’t mention calories burned or consumed at all.

Beware of The Quick Fix

Faster fat loss IS possible. My question is, are you willing to tolerate the hunger, low calories and high intensity exercise for that kind of deficit? Do you have the work ethic? Do you have the supreme level of dietary restraint necessary to stop yourself from bingeing and putting the weight right back on when that aggressive diet is over? Or would you rather do it in a more moderate way where you’re not killing yourself, but instead are making slow and steady lifestyle changes and taking off 1-2 lbs of pure fat per week, while keeping all your hard-earned muscle?

Remember, 1-2 pounds per week is 50-100 pounds in a year. Is that really so slow or is that an astounding transformation? You don’t gain 50-100 pounds over night, so why should anyone expect to take it off overnight? Personally, I think short-term thinking and the pursuit of quick fixes are the worst diseases of our generation.

If you want to be one of those “results not typical” fat loss transformations, it can be done and it may be a perfectly appropriate short-term goal for the savvy and sophisticated fitness enthusiast. It’s your call. But when you set your goals, it might be wise to remember that old fable of the tortoise and the hare, and buyer beware if you go shopping for a fast weight loss program in today’s shady marketplace.

Train hard and expect success,

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

About the Author:

Fortunately, not everybody wants a stick-thin figure such as that of many popular celebrities. Not choosing the anorexic look. In fact, a significant number of people (bless them) want muscles, muscles and more hard lean muscles.

However, gaining muscles is not as easy as it seems. It can be a dilemma for some people because for most, there is a thin line between gaining muscles and gaining much dreaded fat. There are people who firmly believe that gorging on several pounds of cheese steaks every week is a surefire way of gaining muscles. Their way of gaining muscles, unfortunately, includes gaining fat.

Gaining muscles only require three things: a proper muscle-building workout, a recommended diet and plenty of rest. In addition, one could choose from the variety of supplements approved by the United States Food and Drug Administration (USFDA) which aids in building muscle mass. The following are the kinds of supplements approved by the USFDA and are generally safe and effective.

• Weight Gain Powders- Increasing the intake of calories is one of the most common approaches to gaining muscles. Athletes and bodybuilders do this by consuming extra food or weight gain powders. However, research show that consuming 500-1,000 calories more than the recommended daily amount will only gain 30 – 50 per cent weight and muscle mass. Majority of the extra calorie intake will only gain fat. Although it has no side effects, consuming weight gain powders is generally not recommended.

• B-hydroxy B-methylbutyrate (HMB)- HMB is a metabolite of leucine, an amino acid. This kind of amino acid and its metabolites can slow down the degradation of protein. Studies indicate that adding HMB to the diet increases and strengthens muscle mass among the elderly and those who are just starting their training. Regular intake of HMB, coupled with regular exercise will likely gain anywhere from 0.5 (1.1 lbs) to 1 kilogram (2.2 lbs) of additional muscle mass in 3 to 6 weeks only. Additional research is needed however if the same effect can be achieved among athletes who have already undergone intense training for a long time.

• Creatine- Numerous studies show that creatine is the most effective supplement available on the market to build up muscles during exercise or training. This is because the consumption of creatine improves the person’s ability or capacity to undergo high intensity workouts. Consumption of creatine also enables a person to train harder, leading to muscle hypertrophy. In addition, consumption of creatine also leads to weight gain. So far, studies report no long term side effects.

• Protein. People undergoing intense activities need to increase their protein intake to improve their training adaptations and recovery. Protein supplements are an effective and convenient way of guaranteeing sufficient quality protein in the body. However, bear in mind that increased protein intake does not necessarily lead to muscle mass development.

In addition to these popular muscle-building supplements, there are a variety of other supplements available on the market. These supplements are possibly effective and more studies are being done to prove their worth.

An example would be the Branched Chain Amino Acids (BCAA) which has been reported to decrease the degradation of proteins in the body thereby leading to muscle gains and the loss of the fat.

Another would be Glutamine that is the most abundant non-essential amino acid. Glutamine has been reported to increase the hydration of cells and the synthesis of proteins during training. Each of the Essential Amino Acids plays a specific role in maintaining a healthy body as well as providing the raw material for the synthesis of non essential amino acids

Other supplements are still being researched for possible effectiveness in muscle gain. These supplements include Ecdysterones, Growth Hormone Releasing Peptides, isoflavones, Sulfo-Polysaccharides, Smilax Officinalis and Magnesium Aspartate.

Make sure to be extra careful in choosing your muscle-building supplements. There are numerous supplements on the market. And a significant number are not only ineffective, but also unsafe. Carelessness could lead to grave results.

Buy from reliable sources only and read the labels. Always check if these supplements are safe by checking if they are approved by the DFA. In addition, consult an exercise physiologist or sports nutritionist to ensure if these supplements are what you need and will not lead to contraindications.

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One pound at a time… unchecked… unnoticed… unconcerned

You might think that gaining 10 pounds all at once is bad, but slow weight creep is the most insidious type of weight gain and it can affect everyone – whether you’re already lean or not.
This holiday season, I’m calling for an end to the holiday weight gain madness…
I have some serious and powerful thoughts for you to ponder…
I have a challenge for you…
read about it at:
http://www.burnthefatblog.com/archives/2008/12/my_holiday_fitness_challenge_t.php

Your friend and coach,

Tom Venuto
http://www.BurnTheFat.com

http://www.burnthefat.com
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use the fat burning secrets of fitness models and bodybuilders and be 8-10 lbs LEANER by New Year’s

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Only a mother loves you enough and has just the right tone to let you know that you have it. . .

Has this ever happened to you? You’re at a party and there’s this really hot girl across the room. You exchange a glance. You both smile.

You begin to wind your way through the crowd all the while maintaining eye contact. The attraction is definitely there, right?

You finally make it across the dance floor and approach her with a smile. Suddenly, there’s a shift in her body language. She tightens up, the smile disappears and before you can finish your introduction, she mumbles something and turns away.

Now, what in the heck happened in the ten seconds it took you to cross the room?

Only your mother will tell you. . .you have BAD BREATH!

There are other telltale warning signs as well.

• Is your mouth frequently very dry?
• Does milk or coffee leave a bad taste in your mouth?
• Do you have post nasal drip?
• Do people regularly offer you breath mints?
• Is there a white coating on your tongue?
• Is your saliva thick?
• Do people frequently turn their heads or back away from you?

Did you know that most people who have bad breath aren’t even aware of it? Breathing into your own hand to see if you have bad breath is just a myth. . .it doesn’t work!

Having bad breath can make a serious dent in your social life, not to mention retarding your success on the job. We live in a social world, but all the social skills on earth can’t compete with bad breath.

“Getting Rid of Bad Breath” will give you all the first hand information you need to discover if you HAVE bad breath. Then, it provides you with the skills to get RID of it.

• Discover what causes bad breath
• Why mouthwash and breath mints can make it worse
• When are “odd” breath smells dangerous to your health
• What you should know about tongue piercing BEFORE it’s too late
• How eating disorders affect bad breath
• Getting to the “root” of the problem
• What single item you can chew to cleanse your breath

Take control and get a handle on this problem once and for all. If you, a friend or a loved one have the problem, it is having a detrimental affect on your confidence and self-esteem.

You will either love this powerful guide or you don’t pay one red cent for it!  I take all the risk.  Grab your copy of this hot, new and contemporary information right now.  Go through it, pinpoint your strategies and empower yourself to reach new heights!

If, for any reason, you decide it doesn’t meet your precise needs, just let me know within the next 90 days and you’ll get a complete refund of your purchase price.

Giving you the chance to experience the astonishing information in this guide is just the best way to “prove” what might be missing in your life.

I believe you’re going to love this information so please don’t pass up this generous offer. . .you may never have another opportunity to have this powerful guide in your hands at this low price.

Just click the link below to order your copy, safely and totally risk free and start motivating yourself to the success you deserve immediately!

Table of Contents

Introduction

What Is Bad Breath?

What Causes Bad Breath?

What Are The Symptoms of Bad Breath?

Bad Breath And Serious Health Issues.

Bad Breath In Children
Getting Rid of Bad Breath

Some Final Thoughts

Resources

Get it Free By Clicking This Link GETTING RID OF BAD BREATH its Free!

If you want to burn off fat and keep it off permanently,there are a few things you absolutely must do, and a new study from Wake Forest University has just uncovered another one:

Previous research has concluded without a shred of doubt that high levels of exercise are one of the keys to keeping fat off and maintaining your ideal weight.

In this new study just published in the October 2008 issue of Medicine and Science in Sports and Exercise, researchers found for the first time, proof that the drop in physical activity that happens automatically during calorie restriction is directly correlated to weight regain.

We’ve known for some time that when you restrict calories, your level of non exercise physical activity (non exercise activity thermogenesis or NEAT), drops spontaneously, even if you don’t realize it’s happening.

Your physical activity energy expenditure (PAEE) also tends to drop when you restrict calories.

Basically, when you cut calories, you get sluggish, you move your body less, you don’t feel like exercising and if you do exercise, you do it with with less “gusto.”

This means that unless you intentionally counter this tendency by pushing yourself to keep active and keep up the intensity, despite your low calorie intake, your weight loss will slow down automatically as you continue with caloric restriction. (can you say, “fat loss plateau?”)

The new twist to this story is that in this latest study the researchers followed up on the subjects through the maintenance period – with 6 month and 12 month checkups.

This is significant, because most fat loss “success stories” are reported immediately after the weight loss phase, but you never know what happened to them afterwards.

Not surprisingly, it wasn’t much of a “maintanence” period… almost everyone regained most of the weight.

The surprise was WHY they regained back the weight and WHO regained the most…

The drop in physical activity during the diet was directly related to the weight regain after the diet!

The researchers wrote,

“The greater the decrease in physical activity energy expenditure (PAEE) during the energy deficit, the greater the weight gain during the follow up.”

“That won’t happen to me,” you say? Think again. That drop in activity usually happens unconsciously. It’s part of the “starvation response.” Your body tricks you in countless ways, in order to restore energy balance and stabilize your weight.

If you believe that diet alone is the answer or that you can skimp on the training, you are shooting yourself in the foot and thinking short-term.

When you extend out your time frame to 2 years, you get a whole new perspective.

For years, I have been imploring my readers and subscribers to “burn the fat” with higher levels of exercise – strength training AND cardio training – while “feeding the muscle” with a higher intake of clean food, instead of simply “starving the fat” with low calorie diets and little or no exercise.

“Eat More, Burn More”… “BURN The fat FEED the muscle.” those are the mottos you want to remember.

can you lose weight without exercise? Of course. Just be sure you have a dietary-induced calorie deficit. Is it the best way? Not by a long shot.

Bottom line: If you want to MAXIMIZE your fat loss, and keep fat off permanentnly, it is imperative not only to keep up a high level of energy expenditure (BURN calories not just cut them), but also to make a conscious effort to make sure your activity level does not drop as you lose weight during the calorie deficit.

If you’d like to learn more about this effective and proven approach to fat loss: “eat more, burn more,” then please visit my “burn The Fat” website at www.BurnTheFat.com

Train hard and expect success,

Tom Venuto
www.BurnTheFat.com

Note:  this is not a long-term strategy,nor is it something you should do every day. Aim for consuming 3-4 meals per week at first that contain only one ingredient.

Guess what ingredient that is?

–Protein.–

Eating hard proteins foods as I describe in “Simply Eat!” is a great way to get lean. You can do this using animal or vegetarian based protein foods.

The key is one ingredient. Consume your normal meal’s calories all in protein. This will help elevate your thermogenic rate and keep that fat burning.

If you select a second ingredient, select celery — and lots of it. Celery will fill you up and help expend even more calories in the fat-burning process.

For more tips on why “ingredients”, not calories, are the key to long-term fat-burning and success, go here now — Simply Eat Diet at www.simplyeatdiet.com – By Jon Benson

This will tell you all you need to know.