How To Get Rid Of Arm Flab
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[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]
Got arm flab?
Know someone who does?
Some women I know with a healthy sense of humor refer to it as "their wings" because their arm flab flaps when they walk or jog.
It's time to get rid of your wings ladies...
... and guys, listen up: You are not immune to arm flab. Even if your don't have any, the tips I'm about to give will help you build stronger arms.
Follow the link below to read the rest of the article
weight loss programmes
Tuesday, June 30, 2009
Monday, June 29, 2009
New Research: Fat Is Contagious?
New Research: Fat Is Contagious?
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[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]
It's like a dream come true.
"Gaining bodyfat is the result of a virus."
Wouldn't that be great news?
Well...
Let me tell you about the AD-36 adenovirus. Adenoviruses are the same nasty bugs that cause the common cold. We all have these viruses in various forms in our body all the time.
That last bit is a critical distinction.
Remember that.
The Pennington Biomedical Research Center in Louisiana has been doing some really ground-breaking research on AD-36. AD-36 affects stem cells... more specifically fat cells, both pre-formed and post-formed.
This means AD-36 can make MORE fat cells if contracted as an infant and make your fat cells larger if contracted as an adult.
Or so the theory goes.
To quote the study:
"Earlier researchers have concluded that Ad-36 may be contributors to obesity by super-charging fat cells to grow and store more fat. Until now, though, those researchers thought the viruses targeted pre-fat cells (called pre-adipocytes), causing them to convert in higher numbers to fat cells and causing those fat cells to be larger. Those studies were in mice. Pasaricas work determines the virus targets stem cells in humans."
Follow the link below to read the rest of the article
Fat Busting Programmes
----------------------------------------------------------------------
[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]
It's like a dream come true.
"Gaining bodyfat is the result of a virus."
Wouldn't that be great news?
Well...
Let me tell you about the AD-36 adenovirus. Adenoviruses are the same nasty bugs that cause the common cold. We all have these viruses in various forms in our body all the time.
That last bit is a critical distinction.
Remember that.
The Pennington Biomedical Research Center in Louisiana has been doing some really ground-breaking research on AD-36. AD-36 affects stem cells... more specifically fat cells, both pre-formed and post-formed.
This means AD-36 can make MORE fat cells if contracted as an infant and make your fat cells larger if contracted as an adult.
Or so the theory goes.
To quote the study:
"Earlier researchers have concluded that Ad-36 may be contributors to obesity by super-charging fat cells to grow and store more fat. Until now, though, those researchers thought the viruses targeted pre-fat cells (called pre-adipocytes), causing them to convert in higher numbers to fat cells and causing those fat cells to be larger. Those studies were in mice. Pasaricas work determines the virus targets stem cells in humans."
Follow the link below to read the rest of the article
Fat Busting Programmes
Calories Revisited
The problem with restricting your calories too much is the fact that it slows down your metabolism and in doing so it makes it all the more difficult to sustain weight loss.
This is one of the reasons why it is suggested that you don't reduce your calories by an excessive amount on a daily basis if you want to keep reducing weight over the long-term.
On the other hand when you have excess calories over and above the energy needs of your body then these calories will be stored as fat.
You can see by the last two sentences that it is crucially important for you to get your calorie intake levels correct if you are to lose weight.
Your daily calorie requirement depends on a number of different factors including your weight, your age, gender and your lifestyle as a more active person will need more calories due to the fact that they will be burning more in the course of the day.
On average every pound of your body weight represents approximately 3500 calories. Based on this average, to lose 1 pound you will need to reduce your calorie intake by 3500 calories.
On diet alone, you can see how it won't be possible to lose a pound a day unless of course you already have a considerable calorie intake and the reduction will still leave you with sufficient food and nutrition to remain healthy.
Supplements can certainly help to make up for any nutrition deficiencies a lot of the time.
By reducing your calories by only 100 calories per day over the course of the year you would have consumed 36,500 less calories and that converts to a weight reduction of almost 10 1/2 pounds.
That is an easily accomplished weight reduction with very little change to your lifestyle and habits.
This is one of the reasons why it is suggested that you don't reduce your calories by an excessive amount on a daily basis if you want to keep reducing weight over the long-term.
On the other hand when you have excess calories over and above the energy needs of your body then these calories will be stored as fat.
You can see by the last two sentences that it is crucially important for you to get your calorie intake levels correct if you are to lose weight.
Your daily calorie requirement depends on a number of different factors including your weight, your age, gender and your lifestyle as a more active person will need more calories due to the fact that they will be burning more in the course of the day.
On average every pound of your body weight represents approximately 3500 calories. Based on this average, to lose 1 pound you will need to reduce your calorie intake by 3500 calories.
On diet alone, you can see how it won't be possible to lose a pound a day unless of course you already have a considerable calorie intake and the reduction will still leave you with sufficient food and nutrition to remain healthy.
Supplements can certainly help to make up for any nutrition deficiencies a lot of the time.
By reducing your calories by only 100 calories per day over the course of the year you would have consumed 36,500 less calories and that converts to a weight reduction of almost 10 1/2 pounds.
That is an easily accomplished weight reduction with very little change to your lifestyle and habits.
Wednesday, June 24, 2009
How to Gain Muscle and Burn Bodyfat
How To Gain Muscle And Burn
Bodyfat At The Same Time
by Jon Benson
What is your "big dream?"
I have two:
-- To make an impact on the lives of over 10M people before I die;
-- To have a family that's mobile so I can live in many places.
Not bad, right?
Want to know a "third" dream of mine? One that I saw become a reality a few years ago?
To gain muscle AND burn bodyfat all at the same time.
It's like a pipe-dream that somehow worked its way through the pipes and into my gym.
It is not easy, granted, but you can do it.
Almost anyone can do it.
You just have to train and eat in a very specific way.
Listen: You do NOT want to just "burn bodyfat" or god-forbid "lose-weight"... that will not give you the body you want.
You absolutely MUST shape your muscles, tighten and tone, and burn bodyfat.
And you can do it at the same time.
Most pros disagree with me. They think it is metabolically impossible to gain muscle while in a state of low-calorie dieting.
They are wrong.
Here's an article I wrote on this topic. I hope you enjoy it.
To save you time, I put a link to the online complete version of the article below...
- - - - -
I remember a friendly argument with my co-author of Fit Over 40 Tom Venuto. It all started when I told Tom how I was eating and training for my last peak. A peak is where you lower your bodyfat and try to maintain as much muscle mass as possible.
"There's just no way I could ever get in shape eating and training like that," says Tom. "Sure you could man...what are you, a mutant?" Tom fires back, then me, then Tom....and so it goes. (I really didn't call Tom a mutant. That was creative liberty.)
So why are so many fitness pros like Tom freaked out about my training and nutrition plan? Simple: I claim it burns fat while building muscle at the same time. Every time I read an article by some doctor or expert claiming it's "biologically impossible" to gain lean muscle mass on a hypocaloric diet (a diet low in calories) I just laugh.
I do more than make claims--I have proved this to be true many times. I've had my bodyfat hydrostatically measured during several peaks. In all but one I showed an increase of muscle mass and a decrease of bodyfat during a 12-16 week period. The one time I didn't show an increase in muscle mass when was I was training the most in the gym. That may not make sense right now, but it will in a moment.
Article Continued Here --
< -- click.
Bodyfat At The Same Time
by Jon Benson
What is your "big dream?"
I have two:
-- To make an impact on the lives of over 10M people before I die;
-- To have a family that's mobile so I can live in many places.
Not bad, right?
Want to know a "third" dream of mine? One that I saw become a reality a few years ago?
To gain muscle AND burn bodyfat all at the same time.
It's like a pipe-dream that somehow worked its way through the pipes and into my gym.
It is not easy, granted, but you can do it.
Almost anyone can do it.
You just have to train and eat in a very specific way.
Listen: You do NOT want to just "burn bodyfat" or god-forbid "lose-weight"... that will not give you the body you want.
You absolutely MUST shape your muscles, tighten and tone, and burn bodyfat.
And you can do it at the same time.
Most pros disagree with me. They think it is metabolically impossible to gain muscle while in a state of low-calorie dieting.
They are wrong.
Here's an article I wrote on this topic. I hope you enjoy it.
To save you time, I put a link to the online complete version of the article below...
- - - - -
I remember a friendly argument with my co-author of Fit Over 40 Tom Venuto. It all started when I told Tom how I was eating and training for my last peak. A peak is where you lower your bodyfat and try to maintain as much muscle mass as possible.
"There's just no way I could ever get in shape eating and training like that," says Tom. "Sure you could man...what are you, a mutant?" Tom fires back, then me, then Tom....and so it goes. (I really didn't call Tom a mutant. That was creative liberty.)
So why are so many fitness pros like Tom freaked out about my training and nutrition plan? Simple: I claim it burns fat while building muscle at the same time. Every time I read an article by some doctor or expert claiming it's "biologically impossible" to gain lean muscle mass on a hypocaloric diet (a diet low in calories) I just laugh.
I do more than make claims--I have proved this to be true many times. I've had my bodyfat hydrostatically measured during several peaks. In all but one I showed an increase of muscle mass and a decrease of bodyfat during a 12-16 week period. The one time I didn't show an increase in muscle mass when was I was training the most in the gym. That may not make sense right now, but it will in a moment.
Article Continued Here --
< -- click.
Tuesday, June 23, 2009
Interval training
Interval training is great. It is really effective at building up your fitness levels. I use a heart rate monitor for this, and I do take my own rate outside the recommended range for my age group, but I find that my fitness levels increase rapidly using this method.
I also find that it overcomes the boredom that can be a problem with cardio. Apparently it is very good for the health of your heart as well, as it trains it for rapid recovery.
I also find that it overcomes the boredom that can be a problem with cardio. Apparently it is very good for the health of your heart as well, as it trains it for rapid recovery.
Exercises to Lose Arm Fat
Exercises to Lose Arm Fat - Follow These Tips to Lose Arm Fat and Eliminate You Flabby Arms For Good
By [http://ezinearticles.com/?expert=Casey_Gentles]Casey Gentles
One of the most telling signs that you are a little overweight is your flabby arms. Even if you wear long sleeves in a desperate attempt to hide them, people will still take notice. Arm fat tends to develop as soon as an individual reaches mid-20s, a time when his or her metabolism slows down. This is also a trend among women who have just gone through a pregnancy. The good news is, you can get rid of it by doing exercises to lose arm fat.
The most common misconception about these exercises is the fear that you will develop unsightly muscles in your arms. But the truth is, women don't produce enough testosterone to pump out big muscles in your body. It can only happen if you perform exercises that are a little too much for you. The exercises to lose arm fat are just common exercises that will, in no way, produce big muscles.
Before you go into arm-shaping exercises like push-ups, you need to even out the fat in your body through general exercises such as jogging, walking, and running. When you job, the muscles in your body generally drop, causing flabby areas like arms and abs to flatten. This way, it's easier to tone down arm fat since you have already lost some of it through jogging.
When doing push-ups, use your fingers to press against the floor. Doing this would shape the arms in a way that doesn't develop your muscles in that area. Perform this for about three times a week for speedy results.
Also Pay Close Attention To This:
What I am about to share with you is a secret fat loss secret that no one will ever share with you. This secret will make you [http://losestomachfatnow.info/]lose arm fat, and trim your whole body like crazy. If you truly desire to have an amazing body that you will be proud to walk on the beach with and have others stare with amazement then I Strongly Urge You To Read The Next Page. It may well be The Most Important Message You Ever See. Follow This Link And Read Everything On The Next Page Carefully- [http://losestomachfatnow.info/]Click Here!
Article Source: http://EzineArticles.com/?expert=Casey_Gentles http://EzineArticles.com/?Exercises-to-Lose-Arm-Fat---Follow-These-Tips-to-Lose-Arm-Fat-and-Eliminate-You-Flabby-Arms-For-Good&id=2464250
By [http://ezinearticles.com/?expert=Casey_Gentles]Casey Gentles
One of the most telling signs that you are a little overweight is your flabby arms. Even if you wear long sleeves in a desperate attempt to hide them, people will still take notice. Arm fat tends to develop as soon as an individual reaches mid-20s, a time when his or her metabolism slows down. This is also a trend among women who have just gone through a pregnancy. The good news is, you can get rid of it by doing exercises to lose arm fat.
The most common misconception about these exercises is the fear that you will develop unsightly muscles in your arms. But the truth is, women don't produce enough testosterone to pump out big muscles in your body. It can only happen if you perform exercises that are a little too much for you. The exercises to lose arm fat are just common exercises that will, in no way, produce big muscles.
Before you go into arm-shaping exercises like push-ups, you need to even out the fat in your body through general exercises such as jogging, walking, and running. When you job, the muscles in your body generally drop, causing flabby areas like arms and abs to flatten. This way, it's easier to tone down arm fat since you have already lost some of it through jogging.
When doing push-ups, use your fingers to press against the floor. Doing this would shape the arms in a way that doesn't develop your muscles in that area. Perform this for about three times a week for speedy results.
Also Pay Close Attention To This:
What I am about to share with you is a secret fat loss secret that no one will ever share with you. This secret will make you [http://losestomachfatnow.info/]lose arm fat, and trim your whole body like crazy. If you truly desire to have an amazing body that you will be proud to walk on the beach with and have others stare with amazement then I Strongly Urge You To Read The Next Page. It may well be The Most Important Message You Ever See. Follow This Link And Read Everything On The Next Page Carefully- [http://losestomachfatnow.info/]Click Here!
Article Source: http://EzineArticles.com/?expert=Casey_Gentles http://EzineArticles.com/?Exercises-to-Lose-Arm-Fat---Follow-These-Tips-to-Lose-Arm-Fat-and-Eliminate-You-Flabby-Arms-For-Good&id=2464250
Monday, June 22, 2009
Weight loss surgery
A friend of mine had similar surgery, and it has transformed her, but it is not an easy route to follow. Surgery for weight loss is a drastic solution, and should only be used in extreme circumstances.
I think so many people are looking for a quick fix solution, and unlike you, don't realise that this option also requires discipline and daily management of your condition.
I think so many people are looking for a quick fix solution, and unlike you, don't realise that this option also requires discipline and daily management of your condition.
Burn the Fat Review
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.
Go here to read the full review
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.
Go here to read the full review
Wednesday, June 17, 2009
Getting Started Making Changes
The sooner you start on the path to reaching your weight loss goals the sooner you can enjoy all the benefits of better health and well-being from the reduction in body fat that you will be able to achieve.
If you have been considering a weight loss program for some time, or you have been on other weight loss programs in the past and have not succeeded to date, then today can be the day that you decide to change your way and give yourself improved health for the rest of your life.
Even the smallest change that you can make today will be the first step to a new you.
If nothing else, decide to drink enough water today to remain hydrated and accept that alone as your first step towards improving your health and reducing your weight to more acceptable levels where you can feel happy about your body.
The start of any weight loss program can be the smallest change in direction in your life. What is the most important factor is actually making that change and taking that first step.
Doing that today could be the breakthrough that you need to push yourself to better things.
Nobody even needs to know that you have started on a weight loss program because the change will be minimal and very often talking about doing something stops people from actually doing it. Energy can be wasted in words whereas action will change your life.
The fact that you are reading this information means that you have either taken action already or you are still anticipating taking the action that you know is needed. For your own health and well-being today is that day.
The quality of your life in the future can very well depend on the action that you take right now.
If you have been considering a weight loss program for some time, or you have been on other weight loss programs in the past and have not succeeded to date, then today can be the day that you decide to change your way and give yourself improved health for the rest of your life.
Even the smallest change that you can make today will be the first step to a new you.
If nothing else, decide to drink enough water today to remain hydrated and accept that alone as your first step towards improving your health and reducing your weight to more acceptable levels where you can feel happy about your body.
The start of any weight loss program can be the smallest change in direction in your life. What is the most important factor is actually making that change and taking that first step.
Doing that today could be the breakthrough that you need to push yourself to better things.
Nobody even needs to know that you have started on a weight loss program because the change will be minimal and very often talking about doing something stops people from actually doing it. Energy can be wasted in words whereas action will change your life.
The fact that you are reading this information means that you have either taken action already or you are still anticipating taking the action that you know is needed. For your own health and well-being today is that day.
The quality of your life in the future can very well depend on the action that you take right now.
Thursday, June 11, 2009
Top ten weight loss foods
Interested in getting six pack abs? I have just read Tom Venuto's article on his top ten foods for creating the body you want. These are fat burning foods to help you lose weight and boost your metabolism.
You can read the article here. Top Ten Weight loss foods
You can read the article here. Top Ten Weight loss foods
Exercise Programmes
For many people who are overweight starting an exercise program can be quite difficult.
What you need to understand is that you don't have to immediately start going out for long-distance runs. In fact to do so if you are quite overweight could be detrimental to your health.
In the beginning of an exercise program it is better to start by going for walks and don't be too concerned if initially they are short walks and slow ones at that.
You can't expect to run before you walk and you will find that once you start taking the steps towards your goal it will become easier and easier.
Even if you don't like exercise you need to be aware of the fact that exercise is one of the fastest ways for you to reduce weight and improve your health and speed up your metabolism to help reach your goals.
The more exercise you do, the more energetic you will become and this in turn makes it a lot easier for you to achieve your daily activities.
Exercise also helps to flush out toxins in the body and improve your digestive system with increased blood flow throughout the body so even small levels of exercise are going to benefit to some degree.
Any exercise that involves the use of resistance such as weightlifting will boost your ability to lose weight considerably as muscle burns fat and any muscle that you can build will help to lower your fat levels.
These resistance training type exercises also help to increase the strength of your bones that is very important as you age.
If possible, it is good to have some physical activity each day and at least you should assign time to do a minimum of 30 minutes of exercise three times per week.
If you find that you can't do that initially don't be too concerned as you will build up to it before too long and most people end up enjoying it and make it part of their regular lifestyle.
What you need to understand is that you don't have to immediately start going out for long-distance runs. In fact to do so if you are quite overweight could be detrimental to your health.
In the beginning of an exercise program it is better to start by going for walks and don't be too concerned if initially they are short walks and slow ones at that.
You can't expect to run before you walk and you will find that once you start taking the steps towards your goal it will become easier and easier.
Even if you don't like exercise you need to be aware of the fact that exercise is one of the fastest ways for you to reduce weight and improve your health and speed up your metabolism to help reach your goals.
The more exercise you do, the more energetic you will become and this in turn makes it a lot easier for you to achieve your daily activities.
Exercise also helps to flush out toxins in the body and improve your digestive system with increased blood flow throughout the body so even small levels of exercise are going to benefit to some degree.
Any exercise that involves the use of resistance such as weightlifting will boost your ability to lose weight considerably as muscle burns fat and any muscle that you can build will help to lower your fat levels.
These resistance training type exercises also help to increase the strength of your bones that is very important as you age.
If possible, it is good to have some physical activity each day and at least you should assign time to do a minimum of 30 minutes of exercise three times per week.
If you find that you can't do that initially don't be too concerned as you will build up to it before too long and most people end up enjoying it and make it part of their regular lifestyle.
Wednesday, June 10, 2009
Emotional Triggers
There are many different reasons why people become overweight.
It is not as simple as saying that overweight people just eat too much because there can be any number of psychological reasons that make people want to eat more.
Emotional triggers such as stress, sadness, depression and so on can all make a person want to eat more food. This is due to the fact that there are certain chemicals in the brain that are linked to both mood and hunger.
Many people associate eating with various different emotions and for this reason they choose to eat more food to make themselves feel better, or happier, or more comforted.
If you feel that this is the reason for your weight problem then it is probably better to get those issues resolved first by seeing a specialist rather than trying to attack the food problem first.
For a lot of people it is habit to over eat and behavioral modification will be the key to weight loss success in these cases.
One of the easiest ways to change your eating behavior is to eliminate any temptations. This is best done at the supermarket by not actually buying foods that are going to cause you a problem.
By not having these low value foods in the house you won't be tempted to eat them because they won't be there and this will encourage you to eat better foods and in doing so change your behavior patterns.
This process is made considerably easier if all members of the household will help towards achieving the goal of better eating.
If you do the shopping then you will be able to determine what food is purchased and this will help to make your weight loss easier, and in doing so it will help the nutrition of all members of the household.
It is not as simple as saying that overweight people just eat too much because there can be any number of psychological reasons that make people want to eat more.
Emotional triggers such as stress, sadness, depression and so on can all make a person want to eat more food. This is due to the fact that there are certain chemicals in the brain that are linked to both mood and hunger.
Many people associate eating with various different emotions and for this reason they choose to eat more food to make themselves feel better, or happier, or more comforted.
If you feel that this is the reason for your weight problem then it is probably better to get those issues resolved first by seeing a specialist rather than trying to attack the food problem first.
For a lot of people it is habit to over eat and behavioral modification will be the key to weight loss success in these cases.
One of the easiest ways to change your eating behavior is to eliminate any temptations. This is best done at the supermarket by not actually buying foods that are going to cause you a problem.
By not having these low value foods in the house you won't be tempted to eat them because they won't be there and this will encourage you to eat better foods and in doing so change your behavior patterns.
This process is made considerably easier if all members of the household will help towards achieving the goal of better eating.
If you do the shopping then you will be able to determine what food is purchased and this will help to make your weight loss easier, and in doing so it will help the nutrition of all members of the household.
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