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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.

Body Wraps and Waist Wraps

By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com www.BurnTheFatInnerCircle.com "Body wraps" have been around for ages in the weight loss and spa industry. Claims include loss of body weight, loss of body fat, and loss of inches. Infomercials for rubber “waist belts" are also back on TV and similar claims are made for these types of wraps as well. What few people realize is that there is a huge difference between losing fat and losing inches. When your body fat decreases, your circumference measurements will usually also decrease, but “fat” loss and “inch” loss are not one in the same. If you don’t know how to tell the difference, you could be falling for one of the oldest, most notorious fitness and weight loss scams in the book. The truth is, body wraps and waist belts do not shrink fat cells or burn body fat - no matter what type of wrap is used: bandages, plastic, foil, vinyl, or rubber and regardless of what you are wrapped in: herbs, minerals, enzymes, seaweed, clay, or mud - it doesn't matter. Fat can only be lost with a caloric deficit from a reduction in food intake, an increase in activity or ideally, a combination of both. Whenever you see fat loss claims for wraps or any other product which doesn't involve a caloric deficit created though nutrition or exercise, the “scam alarm” should go off in your head, and you should always stay away, no matter how compelling the sales pitch. Furthermore, the companies making fat loss claims would be in hot water with the Federal Trade Commission (FTC) if they were investigated and caught because claims for body fat reduction from wraps cannot be supported with scientific evidence. The FTC as well as numerous state attorney general's offices have already taken action against body wrap companies in the

Don’t Be A Big Loser

Don't Be A Big Loser - Why You Should Say No To Quick Weight Loss By Tom Venuto, NSCA-CPT, CSCS www.burnthefat.com Patience. It’s the one thing you never seem to have when you’ve got a body fat problem. You want the fat gone and you want it gone now! And why not? It seems so do-able. Everywhere you look, you read and hear promises of quick weight loss and you even see people losing weight quickly. We have reality TV shows that actually encourage people to attempt “extreme” body makeovers or see who can lose weight the fastest, and the winners (or shall we say, the losers), are rewarded generously with fortune, fame and congratulations. Let’s face it. Everyone wants to get the fat off as quickly as possible - and having that desire is not wrong – it’s simply human nature. However, you must become aware of some serious problems that can occur if you try to force it and lose weight too quickly. The faster you lose weight, the more muscle you will lose with the fat, and that can really mess up your metabolism. An even bigger problem with fast weight loss is that the loss just won’t last. The faster you lose, the more likely you are to gain it back. Think about it: We don’t have a weight loss problem today, we have a “keeping the weight off” problem. Weight loss will be the healthiest, safest and most likely to be permanent if you set your goal for about two pounds per week (and even if you lose only a single pound each week, that is healthy progress). This is the recommendation of almost every legitimate and respected dietician, nutritionist, exercise physiologist and personal trainer, as well as exercise organizations such as the American College of Sports Medicine and the

Fats

Fats are made up of the same elements as carbohydrates - carbon, hydrogen and oxygen - but the way the atoms are linked together is different. Fats can be found in both plants and animal's and are insoluble in water. They are grouped in three categories:   Simple fats (triglycerides) Compound fats (phospholipids, lipoproteins) Derived fats (cholesterol) Fats in the body serve three basic functions: 1. They provide the major source organs. 2. They serve to cushion and protect the major organs. 3. They act as an insulator, preserving body heat and protecting against excessive cold. Fat is the most calories dense of any nutrient. A pound of fat contains about 3,500 calories, as opposed to 1,600 calories stored in a pound of protein or carbohydrate. When you exercise, assuming you stay within your aerobic capacity (don't get out of breath), the body uses fats and carbohydrates for energy on about a 50-50 basis. But the longer you continue to exercise, the higher the percentage of fat used. After three hours or so, the body may derive as much as 80 percent of its energy from fat. Fat molecules differ biochemical in their composition, being either saturated, unsaturated or polyunsaturated. In addition to other factors, diets high in saturated fat tend to raise the cholesterol level of the blood. Therefore, health experts recommend that something like two-thirds of your fat intake be polyunsaturated fats. For the best sources of Fats please consult the USDA website.

The Best Selling E-Book In Internet History

Why Is Burn The Fat, Feed The Muscle The Best Selling E-Book In Internet History, With Thousands Of Satisfied (And Now Fat-Free) Users In 133 Countries from Algeria to Zimbabwe? Burn The Fat, Feed The Muscle is the #1 best selling diet and fitness ebook in the history of the Internet. In fact, it's one of the best selling e-books on ANY subject in the history of the Internet -... And there's a reason why... It's because thousands of women and men of every age are burning off BODY FAT - not muscle or water weight - and they're doing it naturally, without supplements, pills or "magic potions," simply by using the proven, scientifically-accurate and common-sense advice found inside this amazing diet and fitness guidebook. Tom Venuto, a respected fat loss expert, natural bodybuilder, and personal trainer, has not just pumped out yet another "diet program" into an already over-saturated market. Tom's Burn the Fat can be more accurately described as a "Fat Loss Bible." It is quite simply one of the most complete, detailed, and precise guides to fat loss you will ever read. What makes it so much different than other weight loss publications on the market? Well first of all, it's not a "weight loss" program, it's a "fat" loss program. This may seem like semantics or wordplay at first, but once you've read just the first three chapters, there will be no doubt in your mind that pursuing "weight loss" is not only the wrong goal, it may be the reason that you've failed to reach and maintain your ideal body weight. Burn The Fat shows you exactly why it's fat you must lose, not "weight" (which includes muscle, water and other lean tissue) and then goes on to show you

Minerals

Minerals are inorganic substances that the body needs in very small quantities. There are twenty two metallic elements in the body which make up about 4 percent of total body weight. Minerals are found abundantly in the soil and water of the planet and eventually are taken in by the root systems of plants. Human beings obtain minerals by eating the plants or by eating the animals that eat the plants. If you eat a variety of meats and vegetables in your diet, you can usually depend on getting a sufficiency of minerals.   The minerals in the body play a part in variety of metabolic processes and contribute to the synthesis of such elements as glycogen, protein, and fats. Calcium Phosphorus Bismuth Iodine Potassium Iron Silicon Chromium Magnesium Sodium Cobalt Manganese Sulfur Copper Molybdenum Tin Flourine Nickel Vanadium - vanadyle sulfate Germanium Zinc

Induction Destruction

Induction Destruction: The Perils Of Diving Into Strict Diets Headfirst By Tom Venuto, NSCA-CPT, CSCS www.burnthefat.com Every so often you read a sad story in the newspaper about someone who dove headfirst into a river or lake, without checking to see how deep the water was beforehand. Unfortunately, it turned out to be a shallow 18 inches and the consequence of this miscalculated plunge was a broken neck and a wheelchair. This reminds me of the way most people impatiently dive into strict, extreme, or unbalanced crash diets, without thinking about the long term consequences, invariably crippling any chance they had for keeping the fat off in the long run. One thing that almost all mainstream popular diets have in common is an “induction phase” (or the equivalent). This is often done under the scientific-sounding auspices of “making the metabolic switch” from “carb burner” to “fat burner.” Another common way that popular diets begin is with a “liquid fast” or “internal cleansing” phase. This is often suggested as necessary for clearing out all the gunk that has accumulated on your insides which (says them), is the reason you feel like “blah” and can’t lose any weight. Larrian Gillespie, the About.com guide to low carb diets, made a keen observation in a recent article. Writing about the Induction plan on programs such as the Atkins diet, she noted: "Frankly, the only thing I object to is the induction plan concept...for ANY diet. It's a cheap trick approach to weight management, since we as Americans are fixated on quick fixes or we toss a plan and go onto the next marketing promise." Not only do I agree – I would take it a step further. I believe that this radical beginning phase actually increases the chances of failure in the long term. Gillespie continues with advice about what to do if you

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

How To Lose 20 Pounds Really, Really Fast

How To Lose 20 Pounds Really, Really Fast By Tom Venuto, NSCA-CPT, CSCS www.burnthefat.com Back “in the day” when I was a full time personal trainer and I met with weight loss clients in person at my New Jersey Health Club, the first thing I would always ask during the initial consultation was: "Tell me what you want... and I'll show you how to get it." Typical reply from client: "I want to lose 20 pounds fast." My reply: "Are you SURE that's what you want? ...If I can show you how to lose 20 pounds REALLY fast, will that make you happy?" They nodded their head affirmatively as their eyes lit up in anticipation of the rapid weight loss secrets I was about to reveal... Their face went white when - with a totally straight face – I pulled out a hacksaw and started walking towards them.... menacingly. Not sure whether to laugh or run in sheer terror, they said, "What the heck are you doing?" "You said you wanted to lose 20 pounds fast. This is the easiest, surest, most effective way I know to take 20 pounds off you FAST! In fact, I figure that right leg of yours might even weigh 25 pounds!" I kept walking closer and started to get into sawing position, wielding my fast, effective and guaranteed weight loss tool... "Bear with me because this IS quick, but sometimes it takes a few minutes for me to cut through the bone." By this time, my client (and I) are either completely cracking up, I have seriously scared the living you know what out of them, or they just think I'm a complete lunatic... (depends on whether I was able to keep a straight face or not) Finally, the light bulb goes on, and my client would see where I was going with this: "Okay, smart alec," I get it... I don't

Tuna And Mercury - Are You Being Poisoned By The “Healthy” Fish You’re Eating?

QUESTION: Hi Tom: I love albacore tuna or salmon. Do you have any concern about the levels of mercury now being found in tuna and in larger fish? I still eat them. I'd have to quit eating to avoid all the things wrong with food. I’ve never been too environmentally minded, but I found myself perturbed that the fish are becoming toxic, little by little. My vegetarian daughter is our family environmentalist, and I'm on her side on this one. Recently there was an article in our paper suggesting that the breast milk of a nursing mother, could now be considered toxic in a high percentage of cases. If true, a sad indictment of our society. www.burnthefat.com ANSWER: According to the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA), the fish most likely to be contaminated with unsafe levels of mercury are those highest up on the food chain, including shark, king mackerel, tilefish and swordfish. These larger, longer-lived predatory fish feed on the smaller fish and retain in their bodies the contaminants that were in the small fish. The FDA released a mercury advisory warning in 1994, which advised the public that these fish were safe as part of a balanced diet if eaten no more than once per week. In 2001, the FDA upgraded their advisory, recommending that pregnant women, nursing women or women of childbearing age who may become pregnant, avoid the high-risk fish completely because mercury can harm the nervous system of a developing unborn baby. According to the FDA, the fish with the least mercury are salmon, trout, catfish, haddock, flounder, crab or shrimp. And what about tuna fish – that classic bodybuilding and fitness staple food? The FDA says that certain species of large tuna, usually sold as fresh tuna, tuna steaks or sushi, can

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.

1,000 Sit Ups And Crunches A Day And Still No Abs

QUESTION: Dear Tom: I have been working out for around a year now and I cannot get my lower abs into any type of shape. Despite doing 900 various crunches, ab roller, and 100 sit-ups four days a week, along with running and my regular workout on the weights, I still have a tire around my waist. What else can I do? ANSWER: "What should I do to get abs?" is still one of the most frequently asked questions I receive out of the 7,000+ emails that come into my office every week. Although the question is often phrased differently, my answer is always the same: Seeing your abs, or any other muscle group, for that matter - is almost entirely the result of having low body fat levels. You get low body fat from proper diet (as well as cardio and strength training), not from doing hundreds of ab exercises every day. You didn't mention whether you knew your body fat level or not. My guess is that it may seem like your lower ab muscles are "hard to develop," but it's not really an issue of "muscle development" at all, you simply have too much body fat and are storing it in your lower abdominal region more readily than other parts of your body and you can't see the muscles through the fat. Most people don't have their fat distributed evenly throughout their bodies. Each of us inherits a genetically determined and hormonally-influenced pattern of fat storage just as we inherit our eye or hair color. In other words, the fat seems to "stick" to certain areas more than others. Men often tend to store fat more readily in the lower abdominal region (the "pot belly", "spare tire", "beer

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

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

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

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

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

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

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

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

THE GREAT ABS MISTAKE “He Was Doing One Thousand Crunches And Sit Ups A Day… But Still NO Abs!!!

By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com After 18 years in the fitness business, “How do I get great abs” is still BY FAR the most frequently asked question I receive out of the 30,000+ emails that come into my office every month. No doubt, it's because abs are the one body part that most people are the most frustrated with. Although their questions are often phrased differently and each person’s situation seems unique, my answer to “how do I get great abs” is almost always the same… and you’re about to hear it... "1,000 Sit-Ups And Crunches A Day and Still No Abs!" One question I received recently REALLY got my attention because a young guy told me he was doing 1,000 crunches and sit ups a day and said he still couldn’t see his abdominals. He wrote: “Tom: I have been working out for around a year now and I cannot get my lower abs into any type of shape. I'm starting to see my upper abs a little bit, which is great, but despite doing 900 various crunches, ab roller, and 100 sit-ups four days a week, along with my regular workout on the weights, I still have a tire around my waist. What else can I do?” What did I tell him? Well, I gave him the same answer I’ve given thousands of people over the years, which is the only true “Secret” to great abs... It takes training to increase strength, build endurance and DEVELOP the abdominals, but to SEE the definition in your abdominals - or any other muscle group for that matter - is almost entirely the result of low body fat levels. This may sound counter-intuitive, but if you can't see your abs, it's not an issue

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Muscle Building Supplements

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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

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