Foods That Burn Fat: The Top 10 Lists

September 17th, 2007 by Brian Dickey

Get Your Free Copy Now

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com
Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest. It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs. That’s why I decided to put together four separate “top 10” lists of healthy foods that burn fat and build muscle.

Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time.

I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control.

Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look. I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats.

This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research - in studying ALL types of diets - has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.

It’s not so much about the high carb - low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be.

I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).

Instead, our focus should shift towards these questions:

* How can we build an eating program that we can enjoy while still getting us leaner and healthier?

* How can we build an eating program that helps us control calories?

* How can we build an eating program that improves compliance?

Here’s one good answer: Eat a wide variety of high nutrient density, low calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines!

Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this and it feels almost weird not to eat like this after doing it for so long.

Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”

These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.

My 10 top natural starchy carb and whole grains

1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal

My Top 10 top vegetables

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini

My top 10 lean proteins

1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo
10. Trout

My top 10 fruits

1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement - not to cook with), avocado and a few others.

Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).

Last but not least, I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want (stuff that is NOT on these lists - like pizza, sushi, big fatty restaurant steaks, etc)

I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods you enjoy in order to develop habits you can stick with long term. In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all!

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.BurnTheFat.com

If you liked this post, buy me a beer. (Suggested: $3 a beer or $7.5 for a pitcher)

If you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!

Stumble it!

Tags: bodybuilding-foods · Burn The Fat Lose The Spare Tire · fat-burning-foods · foods-that-burn-fat · weight-loss-foods2 Comments

2 responses so far ↓

1 Bodybuilding » Foods That Burn Fat: The Top 10 Lists Sep 24, 2007 at 10:38 am

[...] nadinspection wrote an interesting post today onHere’s a quick excerptTom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase … [...]
2 Nutrition » Foods That Burn Fat: The Top 10 Lists Sep 25, 2007 at 1:04 am

[...] unknown wrote an interesting post today onHere’s a quick excerptIn the past several years, nutrition and obesity research - in studying ALL types of diets - has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term. … [...]

Organic Food

What A "Muscle Head" Says About Organic Food By Tom Venuto, Natural Bodybuilder www.burnthefat.com Last week I was talking about nutrition with one of my workout buddies and when I mentioned grass fed beef and "organic food” he asked, "Do you mean like what you get at Whole Foods Market?" I said, "Yes, exactly... that's a natural food and organic supermarket." He said, "Yeah well, that place costs so much, I call it Whole Paycheck!" I was rolling on the floor laughing, but the truth is, organic food really is expensive and so is grass fed beef and free range chicken, so it's a valid question to ask, “Is it worth it?” After researching the subject and doing some personal experiments with my own diet, let me offer you my take on it from a bodybuilder’s viewpoint. This is a perspective on organics you may not have heard before. First, look at it this way - if you put the cheapest fuel in your luxury car, how well is it going to run and how many miles are you going to get out of it? While I'm on car analogies, health and fitness author and educator Paul Chek once wrote about how ridiculous it is to watch how many $75,000 + cars pull up to the Mcdonald's or Burger King drive through window to buy $1.99 hamburgers. I would say that's a serious case of screwed up priorities, wouldn't you? The driver has no problem shelling out the $1,100 monthly car payment, but it's too much to ask him to put premium fuel into his own "bodily vehicle." How can you put ANY price tag on your body and your health? You can buy another car, but you've only got one body. Now, as for the grass fed beef and organic foods question…. For best results in body composition improvement, which I

Superfoods

Discover the foods Proven to: Deter Aging Massively Boost Your Immune System Aid Weight Loss Lower Your Cholesterol Radically Improve Your Energy Enhance Your Mental & Emotional Well-being Boost Your Libido Alkalise Your System Protect against Toxins and Pollutants Beautify Your Skin Cleanse and Fortify Your Blood Nourish and Revitalise your Systems Fight and Protect against numerous diseases including Diabetes, Hypertension, Heart Disease, Stroke, Cancer,Arthritis, Cataracts, Osteoporosis, Acne, Obesity, High cholesterol, Age-Related Blindness... And Much More! Click here to learn more

How To Turn Super Sizing, Dietary Displacement and Portion Distortion To Your Advantage!

By Tom Venuto, NSCA-CPT, CSCS www.burnthefat.com Ever since the independent film, Super Size Me was released, research on the relationship between increasing obesity and increasing portion sizes has skyrocketed and the results have been virtually unanimous. There have been numerous well-designed studies published just in the last several years which confirmed exactly what we suspected (and much of what the movie suggested): * Portion sizes have increased in restaurants and fast food venues on a major scale over the last several decades * We self-serve ourselves larger portions in the home than we used to * When more food is put in front of us, we almost always eat more * most people underestimate how many calories they are eating * All of these factors have contributed to the growing obesity problem and the related health problems that come along with it The obvious solution would seem to be to decrease portion sizes across the board, and indeed awareness of and control over portion sizes in general is important. However, research has demonstrated that perhaps an even better solution is to keep the portion sizes generous, but decrease the energy density (calories per unit of volume) in the foods you put on your plate. Several studies revealed that eating more low calorie density foods, especially green vegetables, salad vegetables and other fibrous carbs, as well as very lean proteins, maintains a feeling of fullness while reducing energy intake. In other words, large portions of highly nutritious, low calorie foods displaced the less nutritious, calorie-dense foods! Most people allow the bad foods to push out the good foods, but you can actually do the same in reverse! In a study published in the Journal of The American Dietetic Association, researchers fed one group a compulsory first course salad which was kept low

Healthy Foods 101

A Message to People Who Want to Eat the Healthiest Foods in the World and Don't Know What They Are… Here's How To Get Started Today... Are you struggling with your weight? Are you over weight? Or under weight? Are you trying to eat healthier but don’t know where to start? If you answered yes to any of those questions you definitely need to read on … Eating healthy is not just for people with a weight problem. Sure, that’s where many folks get their first awakening to the benefits of eating healthy. The bottom line is that we have become victims of progress. What does that mean? It means that our advancements in technology have given us such wonderful tools as our microwaves, convection ovens, instant hot water and so forth. The challenge is that all of those tools also bring us pre-packaged foodstuff all designed to fulfill our voracious appetite for “fast food.” The term “fast food” was coined when golden arches, circus colored cartons and giant bells invaded the market several decades ago. Back then grabbing burgers, chicken or tacos was a huge treat as a family would breeze through the drive-up and grab food to enjoy while catching a movie at a drive-in theater. Okay, but what about today? Ha! Fast food has become a way of life. We have evolved into a “drive-thru” society. Starting in the morning, clear through lunchtime and suppertime. Even at the grocery store you can now get food that you just pick up and zap in the microwave. The foods we eat today are pre-packaged, flash frozen, fortified with fake nutrients and some foodstuffs are even drenched in hormones. The lure of all of this fake food is convenience. We seem to have become addicted to speed.

Introduction to Digestive Enzymes

The human body produces some 22 different digestive enzymes. Many more are found in the fruits, vegetables, meats, grains and other foods, many people are lacking enzymes because of inadequate diets, over refined foods, environmental toxins and poor health. Natural healers often prescribe enzymes supplements to treat the following conditions: indigestion, heartburn, gastric disorders, hypertension, nervousness, nightmares, stress, brittle hair and hair loss, flatulence, gout, weight problems, gall bladder stress, flu, colds, sinus congestion, breast lumps, parasites, cholesterol, hiatal hernias, duodenal ulcers, hyper activity, chronic fatigue syndrome, hepatitis, diverticulosis, crohns disease, colitis, back pain, canker sores, herpes, mucous congestion, arterial plaque, fatty acid balance, obesity, diabetes, yeast, pms, epstein barr virus, osteoporosis, aching joints, fungal infections, hypoglycemia, eating disorders, lack of energy, nutritional disorders, immune system problems, hormonal imbalances, bone density loss, slow tissue repair, heavy metal detoxification, etc. From the list above digestive enzymes can act as an equalizer or adaptogen within the body restoring imbalances and helping the body heal itself. To Read The Full Test Click Here Digestive Enzymes, Page Will Open In New Window.

What Color Is Your Diet

QUESTION: Dear Tom: I’ve seen quite a few diet books lately that are based on the color of the foods you eat, including the rainbow diet, the color diet and the “color code” (sounds like the Da Vinci code, LOL!) Anyway, I’ve been reading your newsletters for a long time and I know how you feel about diet pills, books and gimmicks and I was wondering what you thought about these programs. Is it just another gimmick? ANSWER: Based on the clever titles, it might be tempting to dismiss these programs as gimmicks, and in fact when your weekly menus are literally “color coded,” it might seem that the diet book authors are just scrambling for a new hook or premise on which to base an entire eating program. I have not read any of those books you mentioned yet, so I can’t comment on any of them specifically. However, as “gimmicky” as eating from every color in the rainbow may sound at first, there is some very legitimate and scientific evidence that this is a great idea. We are often given the advice to eat a lot of fruits and vegetables (which have a variety of different colors). Good advice of course; even common sense would tell us that. However, “eat a lot of fruits and vegetables”is vague advice because it could mean eating only apples and broccoli (red and green), and nothing else, but eating “a lot” of them. To take that advice to the next level, a better recommendation would be to eat a WIDE VARIETY of fruits and vegetables (not just “a lot”). Even “wide variety” is not really defined. What is a wide variety? Did you know that

Banking Calories

Banking Calories - Eat Less Now To Pig Out Later? By Tom Venuto, NSCA-CPT, CSCS www.burnthefat.com Suppose you’re on a diet and you have a banquet or a holiday party coming up. You’re expecting a big meal to be served for dinner, and there will be open bar with lots and lots of “party snacks.” You’re not sure if there will be any healthy food there, but you are sure that you’re going to be in a festive, partying mood! What should you do? Should you cut back on your food earlier in the day to make room for the big feast? What I’ve just described is commonly known as "banking calories," which is analogous to saving calories like money because you're going to consume more later, and it’s a very common practice among dieters. If you’re really serious about your diet and fitness goals however, then the answer is no, you should NOT “bank calories! Here's why and here's what you should do instead: First of all, if you're being really honest with yourself, you have to agree that there's almost always something healthy to eat at any gathering. You know those tables you see at holiday parties that are covered with yards of chips, dips, pretzels, cookies, salami, candies, cheese, punch, liquor, and a seemingly endless assortment of other goodies? Well, did you also notice that there's usually a tray full of carrot sticks, cauliflower, celery, fruit, turkey breast and other healthy snacks too? No matter where you are, you always have options, so make the best choice you can based on whatever your options are. If nothing else, you can choose to eat a small portion of "party foods" rather than a huge portion, thereby obeying the law of calorie balance. If you skip meals or eat less earlier in the day to bank

The Basic Nutrients and Nutrition

There are certain basic nutrients which are necessary for the body to achieve maximum growth and energy production. It is important to know which foods to eat and in what quantity in order to ensure that you get the necessary supply of each of these nutrients. Beyond this, you also have to be concerned with the relative balance of each of the nutrients - how much of one you need in relation to how much of the others. No matter what kind of metabolism or body type you possess, the biochemistry of the body requires specific combinations if you want to maximize the processes of building muscle, burning fat and creating energy. Beyond Basic Nutrition I will later include in this section special reports on the supplementation of nutrients, herbs and teas. As research is completed and as articles are submitted I will update this site. Future projects include information on Chinese herbal medicines and tonics, Tibetan Medicine and Ayurvedic Healers and Medicines.

Protein - Amino Acids

Protein is used by the body to build, repair, and maintain muscle and organ tissues by repairing and building cells, aid in the formation of antibodies, they work in conjunction with enzymes and the hormonal system, help transport oxygen and participate in muscle activities. When Protein is digested it is broken down into a number of amino acids (Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine, Alanine, Arginine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Histidine, Lyrosine, Proline, Serine, Taurine and Tyrosine), These amino acids are divided by definition into two main groups. The first group is termed essential amino acids and are required by the body to make the second group called non-essential amino acids. Don't be fooled by the term non-essential these proteins are very important to sustaining a healthy and vital life. A deficiency of any one essential amino acid can cause a corresponding deficiency in some or all of the non essential amino acids. Essential Amino Acids Non Essential Amino Acids Isoleucine Alanine Leucine Arginine Lysine Aspartic Acid Methionine Cysteine Phenylalanine Glutamic Acid Threonine Glutamine Tryptophan Glycine Valine Histidine Lyrosine Proline Serine Taurine Tyrosine Some foods contain what is called complete protein, that is, they provide all the amino acids necessary to produce usable protein. Examples of these foods would be milk, eggs, meat, fish, and various vegetable products, such as soybeans. But even these foods contain differing amounts of usable protein per weight. The suggested RDA for Proteins and Amino Acids varies from 0.8 to 1.5 grams per Kilogram body weight per day. I would like to point out to the reader that the RDA of any Nutrient is based on the absolute minimum to sustain life. I have not been introduced to any research documents that proves conclusively that over consuming proteins can adversely effect a persons health (with the exception of weight gain). I have read and heard from many so called professionals that the over consumption of protein can

How Liquid Calories May Be Making You Fat… Even Your Favorite Protein Drinks!

By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com At least 7 scientific studies have provided strong evidence that energy containing beverages (i.e., “liquid calories”) do not properly activate the satiety mechanisms in the body and brain and do not satisfy the appetite as well as food in solid form. Epidemiological research also supports a positive association between calorie-containing beverage consumption and increased body weight or body mass index. New research now suggests that soda may not be the only culprit... The primary source of liquid calories in the United States Diet is carbohydrate, namely soda. Now running a close second are specialty and dessert coffees. Did you know that a 16 ounce Frappucino can contain 500 calories or even more! That’s one-third of a typical female’s daily calorie intake while on a fat loss program. A recent study at Purdue University published in the International Journal of Obesity set out to learn even more about this bodyfat - liquid calories relationship. Researchers compared solid and beverage forms of foods composed primarily of carbohydrate, fat or protein in order to document the independent effect of food form in foods with different dominant macronutrient sources. Based on previous research, some experts have recommended targeting specific beverages as being “worse” than others. High fructose corn syrup and soda has been singled out the most and you’ve probably seen that yourself in the news. There’s no question that soda has been on top of the “hit list” for some time now, by virtue of the amounts and frequency of consumption alone. However, this recent study says that from a pure energy balance perspective, we should be cautious about ALL liquid calories, not just soda and not just carbohydrates! Fruit juice for example, appears to be an obvious improvement over soda, so many people have swapped out their soda for fruit juice. However, when fruit juice

Increase Your Metabolism

Increase Your Metabolism And Decrease Your Appetite With This Fat-Burning Food Group By Tom Venuto, NSCA-CPT, CSCS www.burnthefat.com There have been countless studies performed on the role of protein in the muscle growth process to try and determine exactly how much protein you should consume to build muscle mass. Recently, several studies have looked at the role that dietary protein plays in helping you lose fat, and more importantly, helping you keep it off! One thing scientists have discovered is that eating lean protein foods is important for regulating body composition because it decreases your appetite. In a 2003 study reported in the journal, Current Opinion in Clinical Nutrition And Metabolic Care (2003; 6(6): 635-638), protein was shown to be more satiating (made you feel fuller) than both carbohydrate and fat both in the short term and the long term. Eating more lean protein foods has also been proven as an effective strategy to help you burn fat and keep it off because of something called, “dietary thermogenesis” (also known as the thermic effect of food). In a study published in the British Journal of Nutrition in 2005 (93(2): 281-289), researchers followed a group of 113 overweight subjects after 4 weeks of a very low calorie diet, through a 6 month period of weight maintenance. The subjects were divided into a protein group or a control group. The protein group was simply given an extra 30 grams of protein per day on top of their usual diet. The researchers found that during weight maintenance, the group with the higher protein intake was less likely to regain the lost weight, and any weight gain in the protein group was lean tissue and not fat. The results were attributed to higher thermic effect and a decrease in appetite. Although calories will always be the bottom line when it comes to fat

The Paleolithic Diet - Should We Eat Like Our “Cave Man” Ancestors?

QUESTION: Hi Tom: Your Burn The Fat, Feed The Muscle ebook was an eye-opener for me. I am following your advice closely with very good results. I'm a semi professional windsurfer and a mountain biker, and especially for the latter I need to be as lean as possible. Thanks in large part to your program, I'm well into single digit body fat and dropping. Just recently I came across a book called the paleolithic diet and I was wondering if you ever heard about it? What's your opinion on this book? Is it worth reading if I already have your book? Is the program any good? Mariusz Poland ANSWER: The "paleolithic," "stone age," "cave man," or "neanderthal" eating plans have been around for a while and there are quite a few books that have been written on the subject. In general, with a only few minor constructive criticisms, I think they are right on point, and will benefit your health and definitely your fat loss efforts. A "Paleo Diet" is actually quite similar to my Burn The Fat program, only with the starches and grains (and dairy products) removed completely. In fact, a "paleo" or "cave man" diet is very, very similar to the "contest" (bodybuilding or physique) diets I recommend in Burn The Fat, Feed The Muscle and this is most definitely a great way get very lean, very fast. On physique competition diets (bodybuilding, fitness, figure, etc), you leave the lean proteins, lean meats, nuts and seeds, the green veggies (fibrous carbs), and some fruit in the diet, while reducing or removing ALL processed foods and SOME of the grains and starches. (usually the dairy products go too). When it comes to MAXIMUM FAT LOSS, the removal or reduction of grains and calorie dense starchy carbs in

Are Toxins in Your Fat Cells Released When You Lose Weight?

By Tom Venuto www.BurnTheFat.com QUESTION: Dear Tom: I have been following your Burn The Fat system with good results. I am losing body fat and maintaining my current lean mass. I've noticed that during my calorie deficit phase I sometimes suffer from light headedness and nausea out of the blue for no particular reason but not during my maintenance phase. I was looking into it and read an article that said that toxins from the food in the "typical American diet" of processed crappy foods get stored inside our fat cells along with excess dietary fat when we overeat, and when we create a calorie deficit and burn the excess fat in our bodies, we release those toxins back into the blood stream. Have you ever heard of this? Any truth? ? ANSWER: Yes, your fat cells can accumulate numerous types of toxins. For example, almost everyone has traces of pesticides in their bodies. Many people freak out when they hear this, so they become more likely to fall for all kinds of bizarre and usually unproven "detoxification" rituals. It is a shame that our environment has become polluted, but the real questions are whether trace amounts of these substances pose any health risk and whether you actually have toxic levels in your body. One group of substances that has come to attention recently in the context of fat loss, (in addition to health concerns), is organochlorines, including DDT, PCB’s and Dioxins. There is scientific evidence that these chemicals can be stored in fat cells and are released into your system when fat is lost. The fish and wildlife service web page (fws.gov) has some detailed info on the chemistry and toxicology. One part was of particular interest: "Organochlorines (OC's) are compounds that contain carbon, chlorine, and hydrogen. Their chlorine-carbon bonds are very strong which

Carbohydrates

Carbohydrates are made up of atoms of carbon, hydrogen, and oxygen synthesized by plants through photosynthesis. The basic carbohydrates are: Monosaccharide Glucose (blood sugar) Fructose (fruit sugar) Galactose (a kind of milk sugar) Oligosaccharides Sucrose (table sugar) Lactose (milk sugar) Maltose (malt sugar) Polysaccharides Plant polysaccharides (starch and cellulose) Animal Polysaccharides (glycogen) Simple carbohydrates, such as those found in fruits and processed sugar, metabolize very quickly in the body. Complex carbohydrates, starch and cellulose primarily, are found respectively, in foods like potatoes and rice and in a wide Variety of vegetables. Complex carbohydrates take longer to metabolize and therefore have a kind of time-release effect in providing energy to the body. Carbohydrates are the easiest form of food for the body to convert into energy. Once ingested, carbohydrates are turned into glucose, which circulates in the bloodstream and fuels muscular contraction, and glycogen, which is stored in the muscles and the liver for future use. Adequate supplies of carbohydrates is essential. For the best sources of Carbohydrates please consult the USDA website.

7 Super Supplements

7 Super Supplements a Free Pdf Click Here About The Author AS A COACH AND FITNESS PROFESSIONAL, JON BENSON’S unique skill set has been called “the ultimate blend of Anthony Robbins and Bill Phillips.” He is living proof of his methods, as a mere eight years ago he was clinically obese and near death. Jon is now an internationally recognized sports nutritionist and transformation life-coach, specializing in mental strategies for the excellence lifestyle, fat-burning nutrition and superior physical fitness. He is the creator and co-author of Fit Over 40 (one of the most popular fitness e-books in history) and two new bestsellers: The Every Other Day Diet and 7 Minute Muscle. He is also the creator of M-Power Fitness, which combines life-coaching skills with the best in total body transformation strategies. Jon is a graduate from MIT in Los Angeles, California and Abilene Christian University, degreed in Human Communications and Philosophical Studies along with an extensive nutrition background. He is currently completing his Certified Sports Nutritionist certification through the prestigious ISSN. Books and Programs By Jon Benson 7 Minute Muscle by Jon Benson The fastest muscle-building and fat-burning workout ever! http://divergance.7minmuscle.hop.clickbank.net The Every Other Day Diet by Jon Benson with Holly Rigsby A diet anyone can stick to while enjoying the foods you love! http://www.EveryOtherDayDiet.com Fit Over 40 by Jon Benson and Tom Venuto, CSCS 52 role models age 40-80 prove you can be fit and healthy at any age! http://divergance.bevopub.hop.clickbank.net

Vitamins

Vitamins are organic substances that the body needs in minute amounts and that we ingest with our foods. Vitamins do not supply energy, nor do they contribute substantially to the mass of the body, rather, they act as catalysts, substances that help to trigger other reactions in the body. There are two basic categories of vitamins: Water-soluble and Fat-soluble. The water-soluble vitamins are not stored in the body, and any excess amounts are flushed out in the urine. The fat-soluble vitamins are dissolved and stored in the fatty tissues of the body. It is necessary to take in water-soluble vitamins on a daily basis, but the fat-soluble vitamins can be ingested less often. Water-Soluble Vitamins (click on link to read more about each Vitamin and its role in our nutrition) Vitamin B1 (thiamine) Vitamin B2 (riboflavin) Vitamin B3 (Niacin) Vitamin B5 (Pantothenic acid) Vitamin B6 (pyridoxine) Vitamin B9 Folacin (folic acid) Vitamin B12 (cyanocobalamin) Vitamin B13 (Orotic Acid) Vitamin B15 (Pangamic Acid) Vitamin B17 (Laetrile) Vitamin P ( C Complex, Citrus Bioflavonoids, Rutin, Hesperidin) PABA (Para aminobenzoic Acid) Vitamin T Vitamin U Vitamin Biotin Vitamin Choline Vitamin C (ascorbic acid) Fat-Soluble Vitamins (click on link to read more about each Vitamin and its role in our nutrition) Vitamin A Vitamin D Vitamin E Vitamin K For the best sources of Vitamins please consult the USDA website.

Protein Supplements Vs. Protein Foods?

By Tom Venuto, NSCA-CPT, CSCS www.burnthefat.com Are protein supplements really better than protein foods? Before attempting to answer this question, I should first preface it by mentioning that I do not sell supplements, nor am I associated with any supplement company, so you’re getting an honest and unbiased opinion. Don't get me wrong; I am not anti-supplement by any means. It would simply be more accurate to say that I am "pro-food." There are a lot of good supplements on the market, and I've used many of them, including a multi vitamin, creatine and essential fatty acid (EFA) supplements such as Flaxseed oil. Protein powders and meal replacements can also be indispensable if you don't have time to eat every three hours. However, protein supplements are not the master key to your success, real food is! Did you ever notice how articles about protein in certain bodybuilding magazines are seldom objective? Instead, they all seem to be slanted towards hyping some "revolutionary" new product. Did you ever wonder why? In my opinion, most articles on protein supplements are nothing more than thinly disguised advertisements (some very thinly). Sometimes they give you a very persuasive-sounding argument, replete with dozens of references from scientific studies (mostly done on rodents, of course). They even give you an 800 number at the end of the article to order. (How convenient!) When protein manufacturers throw around fancy words like cross flow microfiltration, oligopeptides, ion-exchange, protein efficiency ratio, biological value, nitrogen retention and glycomacropeptides, it sure sounds convincing, especially when scores of scientific references are cited. But don't forget that the supplement industry is big business and most magazines are the supplement industry. Lyle McDonald, author of "The Ketogenic Diet," hit the nail on the head when he wrote "Unfortunately, the obsession that bodybuilders have with protein has

Nutrition Or Training

Nutrition Or Training - Which Is More Important? By Tom Venuto, NSCA-CPT, CSCS www.burnthefat.com Legendary bodybuilding trainer Vince, "The Iron Guru" Gironda was famous for saying, "Bodybuilding is 80% nutrition!" But is this really true or is it just another fitness and bodybuilding myth passed down like gospel without ever being questioned? Which is really more important, nutrition or training? This IS an interesting question and I believe there is a definite answer: The first thing I would say is that you cannot separate nutrition and training. The two work together synergistically. Regardless of your goals - gaining muscle, losing fat, athletic conditioning, whatever -you will get less than-optimal or even non-existent results without paying attention paid to both. In fact, I like to look at gaining muscle or losing fat in three parts - weight training, cardio training and nutrition - with each part like a leg of a three legged stool. pull ANY one of the legs off the stool, and guess what happens? In reality, it's impossible to put a specific percentage on which is more important - how could we possibly know such a number to the digit? Nutrition and training are both important, but at certain stages of your training progress, I do believe placing more attention on one component over the other can create larger improvements. Let me explain: If you're a beginner and you don't posses nutritional knowledge, then mastering nutrition is far more important than training and should become your number one priority. I say this because improving a poor diet can create rapid, quantum leaps in fat loss and muscle building progress. For example, if you've been skipping meals and only eating 2 times per day, jumping your meal frequency up to 5 or 6 smaller meals a day will transform your physique very rapidly. If you're still eating lots of

7 Super Supplements

7 Super Supplements a Free Pdf Click Here its free. This Special Report is 31 pages long and contains only direct links to the supplements I recommend. For example, I love Shawn Phillip's Full Strength® and a supplement called Tributsol. Both are recommended in my Top 7 List. And, both have direct links to the two product sites. I sell NONE of these supplements personally. You will also find this Special Report is thoroughly researched with studies cited. About The Author AS A COACH AND FITNESS PROFESSIONAL, JON BENSON’S unique skill set has been called “the ultimate blend of Anthony Robbins and Bill Phillips.” He is living proof of his methods, as a mere eight years ago he was clinically obese and near death. Jon is now an internationally recognized sports nutritionist and transformation life-coach, specializing in mental strategies for the excellence lifestyle, fat-burning nutrition and superior physical fitness. He is the creator and co-author of Fit Over 40 (one of the most popular fitness e-books in history) and two new bestsellers: The Every Other Day Diet and 7 Minute Muscle. He is also the creator of M-Power Fitness, which combines life-coaching skills with the best in total body transformation strategies. Jon is a graduate from MIT in Los Angeles, California and Abilene Christian University, degreed in Human Communications and Philosophical Studies along with an extensive nutrition background. He is currently completing his Certified Sports Nutritionist certification through the prestigious ISSN. Books and Programs By Jon Benson 7 Minute Muscle by Jon Benson The fastest muscle-building and fat-burning workout ever! http://www.7minutemuscle.com <-- Click Here The Every Other Day Diet by Jon Benson with Holly Rigsby A diet anyone can stick to while enjoying the foods you love! http://www.EveryOtherDayDiet.com <-- Click Here Fit Over 40 by Jon Benson and Tom Venuto, CSCS 52 role models age 40-80 prove you can be fit and healthy at

Health And Fitness Is Not

Health And Fitness Is Not A 12-Week Program By Tom Venuto, NSCA-CPT, CSCS www.burnthefat.com Not long ago, one of the members of my health club poked her head in my office for some advice. Linda was a 46 year old mother of two, and she had been a member for over a year. She had been working out sporadically, with (not surprisingly), sporadic results. On that particular day, she seemed to have enthusiasm and a twinkle in her eye that I hadn’t seen before. "I want to enter a before and after fitness contest called the “12 week body transformation challenge." I could win money and prizes and even get my picture in a magazine." “I want to lose THIS”, she continued, as she grabbed the body fat on her stomach. “Do you think it’s a good idea?” Linda was not “obese,” she just had the typical “moderate roll” of abdominal body fat and a little bit of thigh/hip fat that many forty-something females struggle with. “I think it’s a great idea,” I reassured her. “Competitions are great for motivation. When you have a deadline and you dangle a “carrot” like that prize money in front of you, it can keep you focused and more motivated than ever.” Linda was eager and rarin’ to go. “Will you help me? I have this enrollment kit and I need my body fat measured.” “No problem,” I said as I pulled out my Skyndex fat caliper, which is used to measure body fat percentage with a “pinch an inch” test. When I finished, I read the results to her from the caliper display: “Twenty-seven percent. Room for improvement, but not bad; it’s about average for your age group.” She wasn’t overjoyed at being ‘average’. “Yeah, but it's not good either. Look at THIS,” she complained as again she grabbed a handful of stomach fat.

Why Some People Can Drink Alcohol Without Getting Fat

By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com Alcohol has been implicated as a factor that may hurt your efforts to lose body fat. Whether alcohol is "fattening" has been a very controversial subject because technically speaking, alcohol is NOT stored as fat; it is oxidized ahead of other fuels. Whether moderate drinking is healthy has also been a subject of controversy. Many studies show that cardiovascular health benefits are associated with moderate beer or wine drinking (which has been of particular interest lately with reservatrol in the news so much), while other studies show improved insulin sensitivity. Some experts however, say that alcohol has no place in a fitness lifestyle. A recent study published in the journal Obesity adds new findings to our knowledge about alcohol, insulin resistance and abdominal obesity. Analysis of the results as compared to other studies also gives us some insights into why some people seem to drink and get fat while others seem to drink and get thin! The truth about the beer belly phenomenon This new study, by Ulf Riserus and Erik Inglesson, was based on the Swedish Uppsala Longitudinal cohort. The researchers found that alcohol intake in older men did not improve insulin sensitivity, which contradicted their own hypothesis and numerous previous studies. They also said there was a very "robust" association between alcohol intake, waist circumference and waist to hip ratio. They pointed out that a high alcohol intake, especially hard liquor, was closely associated with abdominal body fat, not just overall body mass. Abdominal fat accumulation is not just a cosmetic problem, it can be a serious health risk. Abdominal fat, also known as "android" or "central" obesity, increases the risk for cardiovascular disease, high blood pressure, high blood lipids, glucose intolerance and elevated insulin levels. Many other studies have also found a link between alcohol intake and abdominal fat, but

Why And How Detoxification Helps For Overall Health

By Sandra Kim Leong Toxin levels are increasing at alarming rates day-to-day. Just consider the rising number of health issues (such as, cancer, cardiovascular diseases, obesity, headaches, fatigue, persistent coughs, constipation, allergies, etc.) in today’s world. Toxins exist both externally (outside our body) and internally (inside our body). Through food, toxins exist when there are chemicals, pesticides, food addictives or drugs. Through the environment, air and water pollution are the chief areas of toxins. We get these external toxins when we eat, breathe or touch. Internally, our bodies produce toxins as a normal everyday function. For instance, perspiring and clearing our bowels are important eliminative functions. A body breaks down when it cannot handle the normal eliminative processes well due to an overload of toxins. This is also when the body also becomes susceptible to bacteria, yeasts and parasites entering it. The result is infections and diseases and the inability of the body to cope. To help achieve better health, it is important therefore to detoxify and cleanse. How much you wish to detoxify is really dependent on yourself and how “cleanse” you want your body to be. In fact, any simple changes to your diet that prevent and clear your toxin built-up is helpful. For instance, drinking eight glasses of filtered water is something easy that you can do on a daily basis. Other changes to your diet like eating more green leafy vegetables and high fibre foods can also be made. A more drastic measure of cleansing your body is to do complete fasting. Complete fasting helps to give your body organs a much needed rest. In fact, Hippocrates (the “Father of Modern Medicine”) believed that the body needs not only physical rest but chemical rest. Chemical rest refers to withholding food, thus giving the organs of the body

Top 10 Travel Fitness Tips

Tom Venuto's Top 10 Travel Fitness Tips By Tom Venuto, NSCA-CPT, CSCS www.burnthefat.com I recently read two articles about travel fitness. One said that while you're traveling, you should keep up with 50% of your normal training and the other said you should keep up with only one-third. Both were written by well known fitness professionals and both said that you should NOT expect to keep up your regular exercise program while you are traveling. That struck me as kind of "lame" and I said to myself, “Why the heck not? Why do people have such low standards and demand so little of themselves? Why do they let themselves off the hook and scale back?” Sometimes, of course, traveling is purely for a vacation – including a vacation from training. Occasional time off from intense training is beneficial and necessary to let your body recover and rejuvenate completely from chronic training stress, just as time off from the office is needed to disengage your mind for a while. It’s also true that it really doesn’t take much to maintain fitness once it is developed, and an abbreviated, but still effective, workout routine could certainly be used, if you choose, when you’re on the road. However, you still have healthy eating to think about and just because you’re traveling doesn’t mean you can’t follow your regular exercise regimen. Why settle? If you want to continue to improve your physique while on the road, you can! Here are 10 ways that I did it on my last extended business trip that you may find helpful as well. It begins with a simple decision. 1. Decide to improve while you’re traveling and to come home in better shape than when you left Nearly every time I travel (the exception being if it’s a complete rest and relaxation vacation), I set a

How I Got “Ripped” Abs For The Very First Time

By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com I’ll never forget the very first time I got ripped, how I did it and how it felt. I’ve never told this entire story before or widely published my early photos either. Winning first place and seeing my abs the first time was sweet redemption. But before that, it was a story of desperation… I started lifting weights for bodybuilding when I was 14 years old, but I never had ripped abs until I was 20. I endured six years of frustration and embarrassment. Being a teenager is hard enough, but imagine how I felt being a self-proclaimed bodybuilder, with no abs or muscle definition to show for it. Imagine what it was like in swimming class or when we played basketball in gym class and I prayed to be called out for “shirts” and not ‘”skins” because I didn’t want any one seeing my “man-boobs” and ab flab jiggling all over the court. Oh, I had muscle. I started gaining muscle from the moment I picked up a barbell. I got strong too. I was benching 315 at age 18. But even after four years of successful strength training, I still hadn’t figured out this getting ripped thing. Muscle isn’t very attractive if it’s covered up with a layer of fat. That’s where the phrase “bulky” really comes from – fat on top of muscle. It can look worse than just fat. I read every book. I read every magazine. I tried every exercise. I took every supplement in vogue back in the 80’s (remember bee pollen, octacosanol, lipotropics and dessicated liver?) I tried not eating for entire days at a time. I went on a rope skipping kick. I did hundreds of crunches and ab exercises. I rode the Lifecycle. I wore rubber waist belts. The results

How To Repair A Damaged Metabolism

By Tom Venuto, NSCA-CPT, CSCS www.burnthefat.com If you've caused metabolic damage as a result of following starvation diets or losing weight too rapidly in the past, it can be extremely difficult to achieve any further fat loss at all. The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition (NOT just a diet), all done consistently over time. The big irony is that most of the diet programs that claim to help you get rid of excess weight, only end up making it harder for you in the long run because they use harsh metabolism-decreasing diets and not enough exercise (almost never any weight training). It may take a little longer if you have really messed things up with severe starvation dieting in the past, especially if you've lost a lot of lean body mass, but it is never hopeless. Anyone can increase their metabolism. Most people get an almost immediate boost in metabolic rate when they start the Burn The Fat program. However, the results are not going to be "overnight." Give it a little time... Within 3 weeks your metabolism will already be more efficient. Within 6-8 weeks, it's burning hot. Give me 12 weeks of consistent diligent effort, sticking with all the metabolism boosting strategies I teach, and your metabolism really will become like a turbo charged engine, and I'm not exaggerating when I say that. What’s most important for upping your metabolism is CONSISTENCY in applying the Burn The Fat nutrition and training principles every single day. That includes: Meal frequency: eat 5-6 small meals per day Meal timing: eat approximately every 3 hours, with a substantial breakfast and a substantial post workout meal. Sufficient Caloric Intake: maintain a small calorie deficit and avoid starvation-level diets (suggested safe levels for fat

Listen to Maintainers, Not to Losers: 5 secrets to keeping the weight off for good

By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com I have very little interest these days in all the media-hyped stories of dramatic, rapid losses of body weight. “Big losers” don’t impress me, for numerous reasons. For example, weight is not fat. “Weight” could be composed of mostly lean tissue, or it could be mostly water weight. In fact, I would go a step further and point out that rapid loss of bodyweight correlates very highly with a greater chance of relapse, weight re-gain and long term failure. So what does impress me? What gets my attention? I pay attention to what the “long term maintainers” have to say - those are the people who have maintained an ideal weight for over a year… preferably even 2-5 years or more. The difference between losers and maintainers As I was researching the subject of long term weight maintenance recently, I was surprised at the huge amount of research that's already been done in this area. One paper that caught my interest was published by Judy Kruger and colleagues in the International Journal of Behavioral Nutrition and Physical Activity, titled, “Dietary and physical activity behaviors among adults successful at weight loss maintenance.” This was not an experimental study, but a compilation of data from the “Styles Survey” which was representative of the U.S. population and asked respondants questions about strategies to aid with maintaining an ideal weight. In this particular survey, only one-third (30.96%) of the respondents said they were successful at keeping their weight off. The researchers wanted to know the difference between the small group that was successful and the majority that were not. Both groups reduced the amount of food they consumed, they ate smaller portions, more fruits and vegetables, fewer fatty foods and fewer sweetened beverages. Not really any surprises there, but what we want to know most is not what losers

Related Articles

A Better Whey for Building Muscle What Are Adaptogens? Advanced Antioxidants? Antioxidant Red Wine Extract Anitoxidant Glutathione Antioxidant Polyphenols Bladder Infections Brewer's Yeast Natures Multivitamin and More. Creatine Boosts Brain Power Creatine Research Update Detox Digestive Enzymes Eat More Protein to Lose Weight Ephedra Safety and Effectiveness EAS Kick Start Gain Weight the Smart Way Getting Rid Of Bad Breath Ginkgo Biloba - The Basic Nutrients - Information on health, nutrition, herbs and teas. Ginseng - The Basic Nutrients - Information on health, nutrition, herbs and teas. Glycogen Guide to Fat Loss Supplements Guide to Muscle Building Supplements Healty Dating, Relationship and Sex Tips Simple Herbal Remedies Holistic Healing Interview How to quit smoking, A Free guide. Overcoming Addictions Lift Weights to Lose That Spare Tire Liquid Nutrition with Red Wine Extract Guide to Pre-Workout Nutrition Prolab Lean Mass Matrix Popular Weight Loss Formula is Safe and Effective Mens guide to prostate health.html Red wine extract Rooibus The Red Bush Herbal Tea Tea Camellia Sinensis - Green Tea Veriuni Advanced Antioxidant with Red Wine Extract. Affiliate program and Home based business links. Nutrition and Health Links. Veriuni Super 25 Multivitamin & Minerals RECOMMENDATIONS: VITAMINS, MINERALS & TRACE ELEMENTS Alzheimer’s Disease and Vascular Dementia - Part 2 Alzheimer’s Disease and Vascular Dementia Skin Cancer...Vitamin D...And The Sun's Rays CODEX...Could It Become A Terrible Reality? Beating Arthritis...COX-2 Drugs or Food Allergies? Breakthrough Heart Disease Research Announced! Growing Younger For The New Year Soy...Another Vioxx In The Making? Hypoglycemia: The Facts Everyone Needs To Know Beating Arthritis What Everybody Ought To Know About The Symptoms Of Heart Disease Intravenous Chelation vs. Oral Chelation...The Facts You Need To Know How To Avoid Osteoporosis and Dried Out Joints A New Craze: "Better-For-You" Products Dissolving Kidney Stones Is Your Body Oxygen Deficient? How To Safely Reduce the Effects of Attention Deficit Disorder Diabetes and Vision Loss Avoid These Healthy Sweetener Mistakes Farmed Fish Raises A Conundrum Trans Fats In Your Processed Foods, It Only Gets Worse For Your Health Poisoned Fruits and Vegetables? You Bet! What The Drug Companies Don't Want You To Know Sugar Fuels Cancer Cells Would You Like To Avoid The Health Threat Of High Fructose Corn Syrup? New

Lowering Your Cholestrol

TABLE OF CONTENTS INTRODUCTION WHAT IS CHOLESTROL, LDL & HDL? DIAGNOSING CHOLESTEROL CAUSES CHOLESTEROL MEDICATIONS NATURAL TREATMENTS HERBAL REMEDIES LIVING HEALTHY INTRODUCTION Cholesterol has been around for thousands of years. It’s a natural function of the human body. The modern story of cholesterol and how it affects us today, actually began during a government study in 1951. The Pentagon sent pathologists to Korea to examine the bodies of servicemen who lost their lives during the war. Autopsies were conducted on 2,000 soldiers. The results were astounding to the medical community of that time. Normally, no one under 35 dies of coronary heart disease. Remember, this was 1951! More than 75 percent of the soldier had yellow deposits of atherosclerotic plaque on their artery walls. The average age of these soldiers was 21 contradicting the assumption that such artery clogging deposits were only prevalent in older men. The results of the Army pathologists rocked the medical community. Prior to these autopsies, doctors had no idea how early the process of heart disease began. Not long after this discovery, a name was given to the major contributor to the buildup of plaque and to heart disease risk – cholesterol. More recent studies have shown that for every 1 percent drop in cholesterol levels, there is a 2 percent decrease in the risk of a heart attack. Since those original studies, the risk of heart disease stemming from cholesterol has exploded. In 2002 it was estimated that 107 million American adults now have a blood cholesterol level high enough to require medical advice. Unfortunately, the numbers keep rising. Despite this epidemic problem, there is good news. You can do something about the problem and that’s what this guide is all about. In plain English, we will take a laymen’s look at cholesterol, the causes, effects

Biology And Body Fat

Did You Inherit Fat Genes? The Truth About Biology And Body Fat By Tom Venuto, NSCA-CPT, CSCS www.burnthefat.com "Battle Your Biology? Fat Chance," proclaimed a headline recently in the health section of the New York Post newspaper. Quoting new research and citing psychologists, dietitians and physicians, the article says that more and more evidence proves that your weight is genetically determined, and if you're fat, "it's not your fault." "We've known for a while that genes - more than environment and behavior - explain obesity" argues Dr. James Rosen, an eating disorder specialist and professor at the University of Vermont. While genetics are definitely a factor, believing you are destined to be overweight for life because you've inherited "fat genes" is the most disempowering and self-defeating attitude you could ever adopt. The only way you’ll lose weight permanently is to accept total responsibility for yourself and acknowledge the fact that you have the power to change, regardless what mother nature has given you to work with. There's no denying that heredity plays a major role in how difficult it will be for you to lose fat. You inherited a body type, a predetermined number of fat cells, a metabolic rate and body chemistry just as you inherited your eye color and hair color. In the 1930's, Harvard psychologist Dr. William H. Sheldon developed a classification system for these different body types called "somatotyping." While there are no absolutes, Sheldon identified three basic somatotypes: ectomorphs, mesomorphs and endomorphs. Ectomorphs are the lean, lanky types. They are usually very thin and bony, with fast metabolisms and extremely low body fat. An ectomorph can eat like a horse without gaining an ounce. Mesomorphs are the "genetically gifted." They are lean, muscular and naturally athletic. Mesomorphs lose fat and gain muscle with ease. Endomorphs are the "fat retainers." Characterized by

SECRETS TO LOOKING AND FEELING YOUNGER

INTRODUCTION The truth is we begin the aging process just as soon as we pop out of the womb. Every day of our lives our bodies slough off and regenerate new cells. The speed at which that process takes place when we are children is vastly different as we get older. For years explorers searched for the illusive “fountain of youth.” Unfortunately, it does not exist or you wouldn’t be reading this. Every day you are bombarded daily with commercial messages that attempt to lure you into believing that the most recent miracle drug is just what you need to fight off the ravages of Mother Nature. At times it seems as though there are more miracle methods than ever being flashed in front of your eyes each day. . .and there are. Ask any advertising executive and they will admit that there are more advertisements than ever touting everything designed to cash in on a huge market. What is that market? It’s the aging Baby Boomers. We are living longer as a whole. Singularly, that can be a curse or a blessing depending on your perspective. In this book we will explore low and no cost methods you can use to help in the anti-aging process. Some of our material may be new and some serve as reminders of things we may have forgotten. We may not have had much say in how we arrived on this earth, but we can certainly determine how and when we will depart. Just remember, YOU are in control. LIFESTYLE We have to discuss it. You’ve heard it before but it must be repeated. You ARE what you eat. There are over 13.5 million Americans alive today who have a history of heart

The Worlds Healthiest Foods

Table of Contents Vegetables Grains Beans and Legumes Fruits Nuts, Seeds and Nut Butters Soy Foods Dairy Meat, Poultry and Eggs Fish and Seafood Herbs, Spices and Other Condiments Oils and Fats Beverages Chocolate Sweeteners Water Vegetables Many take vegetables for granted without really taking into consideration what good it can do to our body. Aside from the fact that some of them look and taste unusual, we practically ignore most of them on sight. In truth, many health experts believe that vegetables are a great day-to-day added sustenance to the human body. Different kinds of vegetables offer their own blend of nutrients that can provide us the energy we need for our daily routine, keep our body in top shape and a higher resistance from diseases as it boosts our immune system. Health Benefits The human body requires a balance of nutrients to keep it going at a normal pace – and vegetables can do just that. Here are some of the vegetables you can practically see around the common market and what it can do for you. 1. Cauliflower. This tasty vegetable is quite common in most Chinese cuisines, and is served because of its high nutritional value not to mention the added flavor it gives to the recipe. For starters, cauliflower contains minerals such as potassium, phosphorus, calcium and sodium; as well as vitamins A, C and B6. It is known to fight cancer and regulate the hormones to a normal level and a health food for those who suffer from high sugar content or diabetes. 2. Squash. Whether the winter or summer variety, the squash is well known around the world for being rich in Vitamin A; which is very good for your eyesight – though the summer variety contains more of it than its winter counterpart. Turning this into a soup would be quite delectable. 3. Carrots. The carrot is well known for containing Beta

Mental Training Tactics For Health And Fitness Success

By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com Understanding the mind's role in motivation and behavior is one of the most critical elements in fitness success. If you struggle with changing habits and behaviors or if you can’t get motivated, then even the best training and nutrition program is not much help. A fascinating fact about your subconscious mind is that it's completely deductive in nature. In other words, it’s fully capable of working backwards from the end to the means. You don't need to know how to reach a goal at the time you set the goal. If you "program" only the desired outcome successfully into your "mental computer," then your subconscious will take over and help you find the information and means and carry out the actions necessary to reach it. Many people are familiar with affirmations and goal-setting as ways to give instructions to your subconscious mind. But perhaps the ultimate mental training” technique is visualization. In one respect, affirmation and visualization are the same, because when you speak or think an affirmation first, that triggers a mental image, being as the human brain "thinks" in pictures. You can use visualization to plant goals into your subconscious mind. You simply close your eyes, use your imagination and mentally create pictures and run movies of your desired results. For example, in your mind's eye, you can see the "body of your dreams". If repeated consistently with emotion, mental images are accepted by your subconscious as commands and this helps with changing habits, behavior and performance. Although there are some new and creative ways to use visualization, (which you are about to learn), this is not a new technique. Visualization has been used formally in the fields of sports psychology and personal development for decades and philosophers have discussed it for centuries: “If you want to reach your

Your Home Fitness Program!

Table of Contents First Things First How Much Exercise Do You Need? Basics of Fitness Resistance Training How to Combat Fatigue Walking Costs Nothing Beginner Fitness Program Intermediate Fitness Program Advanced Fitness Program Workout Gear Exercise Guide Fitness and Nutrition Exercise and Your Health Sport Training Inexpensive Equipment First Things First First things first: Motivation for a home fitness program The modern lifestyle each person has to contend with has resulted in quite a number of problems affecting both mental and physical health. People live their lives with only one goal in mind and that is to produce more, earn more and consume more. This has resulted in serious problems with the way people live their lives including the way they choose the food that they eat as well as their daily physical activities. People are so busy that they find it more practical to eat frozen food or fast food instead of cooking sumptuous and healthy meals. People are so caught up with their jobs that they no longer have much time for walking or for simple physical activities like a game of tennis or riding a bike. A person who has weight problems should consider incorporating his physical activities with his work or schedule. It is not easy to maintain a good fitness program but he has to prioritize first things first. And talking about first things first means knowing his priorities in life and what he has to do to address and achieve those priorities. Once the priorities have been listed or known then it would be easy to look for time to do those things despite a hectic schedule. A person can start a feasible home fitness program if he has the proper motivation for doing so. Knowing the target and how important the target is makes a good start for any person. A person should consider the negative and positive consequences

The Abdominal Training Secrets Interview

With Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com And David Grisaffi, CHEK, CFT, PN www.FlattenYourAbs.net TV: Hi David, thanks for taking the time for this interview because I know how busy you are and that, among other projects, you run a training studio in Tacoma, you’re a wrestling coach and you keep a full client load. I’ve known you for a couple years now through the Internet and the emails we’ve sent to each other and you’re very well known within the fitness industry - especially in the sports training field. But on the off chance that some of the people listening to this interview don’t know who you are, would you give us a quick introduction and tell us little bit about your background, how you got started in this field and how you spend your time now? DG: Well I was always a sports enthusiast my entire life. I can remember I was the only 9-year-old watching Monday night football and taking stats. I did all the usual sports - football, soccer, wrestling, swimming, baseball and tennis. Never did much with basketball. Being a genetically "blessed" Italian, I didn't think the height requirement was going to be on my side. I excelled at wrestling. That sport alone taught me about nutrition, supplements, work ethic etc. I really have to thank wrestling for getting me into this field. I now coach high school wrestling, baseball and youth football. I keep really busy with my 3 children, Addision (13) Garrison (10) and my little man Carson (7). I taught school for a couple of years and then decided to go into personal training. TV: You have quite a few certifications, one of them is certified personal trainer, one is certified golf trainer – or “golf “biomechanic” to be exact - but what is a “Corrective High Performance Exercise

The Abdominal Training Secrets Interview

Muscle Building Supplements

Table of Contents Why Use Body Building Supplements Body Building and Ephedra Using Nitric Oxide for Body Building All About Creatine Body Building Energy Drinks Protein Supplements Meal Replacement Supplements Maltodextrin Supplement to Degrade Enzymatic Process Glutamine Vanadyl for Nitrogen Retention Leucine to Promote Anticatabolic Metabolism Essential Fatty Acids Glucosamine Special Supplements for Women The Dangers of Steroids Why Use Body Building Supplements Why Use Bodybuilding Supplements? Bodybuilding supplements have risen in prominence in the past few decades. They offer the advantages of both convenience and affordability. Since bodybuilders need to get more nutrition than the average individual, it will be much easier for them to achieve their goals through supplements. Keep in mind that these are not magic bullets that you can take and expect to become big overnight. Everything needs to be included in a sound and systematic strategy. A Brief Description of Bodybuilding Supplements Bodybuilding supplements are used by many gym enthusiasts with the hope of gaining more lean muscle while losing extra fat. At present, there are so many choices to choose from compared to many years ago. During the 1970s, protein supplements were the only staple that helped bodybuilders reach their target protein intake per day without having to devour huge amounts of food. 20 years later, manufacturers and laboratories started creating more products that promise to create anabolic responses to boost the body’s recovery for tissue repair as well as improve metabolism to keep unwanted fat off. Now, there are protein supplements of different kinds like creatine, branch chain amino acids, nitric oxide, fat burners and energy enhancers which will support the aspiring bodybuilder in a variety of ways. Sometimes two or more of these products can be taken for better results since some products are known to compliment the effects of others. People however, should know that bodybuilding supplements only comprise a small portion of the entire picture. People think that the products have

Secrets to Sleeping Soundly

Contents: The Definition of Sleep and What it Does About Sleep Research What is REM (and is it important)? Are Dreams Important? What is Circadian Rhythm? What is Insomnia? Do You Need a Sleep Test? How Light Affects Sleep How serious is Persistent Insomnia What are Snoring and Sleep Apnea? Your Infant and Sleep (Beware of SIDS) What is Narcolepsy and Is It Treatable? How to Prevent Sleepwalking and Night Terrors Sleep and the Immune System What Is Lucid Dreaming ---------------------------------------------------------------------- The Definition of Sleep and What it Does Why is sleep important? Sleep needs no definition, especially for most people who have longed for the sweet experience of deep slumber, Sleep may be defined as that stage in which a person is supposed to experience total relaxation of body and mind. During sleep, a person is less conscious and less active but his brain is at work. Proper sleep is important if a person is to keep to his normal duties the next working day. A person who gets little sleep will be more irritable, less focused and more fatigued the next day. Getting less sleep for one night can be an irritant to most people; getting less sleep for weeks can be extremely detrimental to health. People who lack sleep can wake up troubled the next morning. And, while a person who lacks sleep can still do his normal tasks, he could be doing it in a robotic way and he can start acting like a zombie. While lack of sleep can cause minor disturbances and changes in a person’s behavior and working patterns, it can cause a major catastrophe when a sleep deprived person attempts to drive and subsequently causes an accident. Sleepy drivers have caused deadly accidents on the highways. This is no joke when you

Muscle Building Mania

Table of Contents Introduction to Body Building History of Body Building Basics of Building Muscle Body Building Facilities Building A Home Gym Body Building Routine Diet and Body Building + Recipes Dietary Supplements What About Steroids? Body Builder Beware Charting Your BMI Body Building Tips Resources INTRODUCTION TO BODY BUILDING This book is an exploration. We will explore the fascinating history of body building, which can be traced as far back as the 11th Century, up to the 19th Century when it arrived on the North American scene. We will explore how to build your body and muscles, body building and weight lifting equipment, the “right” and the “dark” side of dietary supplements as well as the importance of proper nutrition for the serious body builder. No discussion of body and muscle building would be complete without covering consumer health fraud. Bogus claims and promises of unrealistic results have been around for decades. The explosion of marketing on the internet has, unfortunately, created an exponential increase in unsavory providers ready and willing to bilk unsuspecting consumers. Muscle Mania will explore package labeling and what you should know about before you buy. The content we cover presents a broad outline rather than substantive personal recommendations. Nothing within should be construed as anything more than educational and should never replace medical advice from a professional physician. We will take a look at the different types of exercise equipment that is available to bodybuilders and what considerations you need to keep in mind when shopping for your own equipment or using the services of a gym. What could be more important than your diet and nutrition? It’s critical to your success when bodybuilding. We’ll give you several recipes that are not only prepared specifically for bodybuilders, but that provide you with a breakdown of calories, grams of protein, grams of carbohydrates, grams of fat