Tuesday, December 4, 2012

The Dieting Mind Set


When it comes to dieting, far too many people set themselves up for failure before they even begin the process. They literally dread going on their diets and before they start the process are planning their mishaps along the way. Sad to say but true, far too many would be dieters are planning their first Rocky Road mishap while eating their last bowl of Rocky Road before the big event.

I have no idea why we tend to do this to ourselves but it is something I see in dieters everywhere. The far too popular notion is that one must binge on the foods most loved and enjoyed before beginning the dieting process because these things must be completely eliminated in order to shed those unwanted pounds. If you are honest with yourself, nothing could be further from the truth. Moderation is simply a concept that many of us are loathe to embrace.

You must change your way of thinking about food and your personal enjoyment of food in order for any diet you embrace to be successful. Food isn't the enemy. And that is something that not enough people really understand. Even the 'tasty' foods aren't the enemy. The enemy is your personal inability to properly portion the foods you eat. The problem is that the vast majority of us eat the wrong foods far more often than we eat the right foods. This is where the problems lie.

Our bodies need the nutrients we are lacking by not eating the five servings of vegetables and three servings of fruit each day that we should consume. Our bodies know that something is missing and we feel hungry or deprived. If we were actually consuming the proper balance of fruits and veggies each day we would find that we were far less likely to feel hungry and desire those foods that aren't as healthy. This means we would be much more likely to enjoy them in moderation as they should be enjoyed.

Portion control is another problem that we have. We live in a society of "up selling". Super sized fries and empty calories by the gallon of your favorite cola are offered with almost every fast food meal that can be bought. You must learn to say no to these things and avoid situations in which you may feel tempted to partake in these up sized orders.

To be truly successful when dieting you need to embrace the process as building a healthier you rather than depriving yourself of something. Do not think of your weigh loss plan as something negative but rather a positive force in your life to make changes for the better. When you have negative thoughts do not direct them at your diet. When you feel deprived remind yourself that you are depriving your bones of carrying around that excess weight. Remind yourself that you are depriving your wardrobe of those bulky clothes that are designed to hide the bulges. Remind yourself that you are depriving your body of years of bulges and bringing back the body of your youth.

Do not get so caught up in the dieting process that you forget to enjoy some of the goodies that life has to offer. Watching your weight and counting your calories does not mean that you can never go over your allotment. The goal however is to find balance. If you learn to portion your food correctly, indulge in moderation, and incorporate enjoyable calorie burning activities into your daily routine you may be amazed at the results.

Dieting for weight loss and health is only depriving if you allow it to be. If you cannot control yourself when it comes to indulging then by all means avoid indulging. However, if you can learn to incorporate those small treats into your routine in moderation and burn those extra calories as well, then you should find yourself a much happier and more successful 'dieter' than you have ever managed to be in the past.

Wednesday, October 3, 2012

Famous Quotes about Weight Loss Diets


Marlene Dietrich, the famous actress, once said, "I love quotations because it is a joy to find thoughts one might have, beautifully expressed with much authority by someone recognized wiser than oneself." I couldn't agree more, so here are some of my favorite quotations about dieting for the purpose of losing weight.

I couldn't find out who wrote the TOPS (Take Off Pounds Sensibly) pledge, but it is excellent, and I want to include it here: "I am an intelligent person. I will control my emotions and not let my emotions control me. Every time I am tempted to use food to satisfy my frustrated desires, build up my injured ego or dull my senses, I will remember. Even though I overeat in private my excess poundage is there for all the world to see. I will take off pounds sensibly."

Mae West, well known and loved for her wicked humor, said, "I never worry about diets. The only carrots that interest me are the number you get in a diamond."

The entire cookie industry tells us that "A balanced diet is a cookie in each hand."

Daniel L. Worona is a well-known humorist who specialized in diet humor. He said, "Question: How do you get a couch potato to do sit-ups? Answer: You tape the remote control to his ankles."

Joe E. Lewis was an American comedian and singer. He once said, "I went on a diet, swore off drinking and heavy eating, and in 14 days I lost two weeks."

And we all remember that funny fat man, Jackie Gleason. Jackie fought his weight for most of his life. He said, "The second day of a diet is always easier than the first. By the second day you're off it." Yep!

Whether famous, rich, or extremely intelligent, all types of people struggle with their weight.  We are not alone no matter our situation. What makes you different is what you do to better your situation. If you do nothing, nothing will happen. My last qoute, Albert Einstein "Insanity is doing the same thing over and over again expecting different results." 

So if you are not happy with the way you are, what are you doing to change?  


Friday, September 28, 2012

New research shows bodyweight training is better than cardio

By Craig Ballantyne, CTT
Certified Turbulence Trainer

This might be the most interesting - and shocking - workout study ever.

Researchers at Queen's University tested a Turbulence Training
style workout against long cardio.
(Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)

22 college-aged women did 4 workouts per week for 4 weeks in
one of three groups.

Group A did 30 minutes of treadmill running at 85% max heart rate

Group B did 8 rounds of 20 seconds of a single exercise (burpees,
jumping jacks, mountain climbers, or squat thrusts) with 10
seconds of rest between rounds.

Group C did nothing (they were the non-training control group).

Results:
Both training groups increased their aerobic fitness levels
by the SAME amount (about 7-8%). That's right, the short
bodyweight workouts (of 4 minutes) worked just as well
as 30 minutes of cardio. Shocking.

BUT...only Group B, the TT style training, also increased
muscular endurance in common exercises like chest presses,
leg extensions, sit-ups, and push-ups.

And finally, the TT style training used by Group B also
resulted in greater overall workout enjoyment.

The scientists concluded that "extremely low volume bodyweight
interval-style training" will boost cardiovascular fitness
just as well as cardio while giving you BETTER improvements
in muscle endurance.

All in just 4 minutes.

Learn More about Craigs Turbulence Training click here

Now you see why I use exercises like the 20-10 bodyweight
squat move that I call "Punisher X".

Bottom line: TT bodyweight workouts KICK BUTT.

Get faster results with TT bodyweight workouts here

If you want a better body and fitness, use the TT bodyweight
workouts instead of long, slow cardio.

Learn More about Craigs Turbulence Training click here

Sunday, August 12, 2012

How to lose Belly Fat

Contents of this Post "How to Lose Belly Fat" include for you reading are

1: Tasty Fat Loss, Muscle Gaining Recipes PDF E-book (for free)

2: Sliding Inch worm (not for beginners)

3: Stair sprinting (start slow and easy if need to)

4: 3 Abdominal Exercises (NOT Your "Normal" Ab Exercises) 


If you are fed up with feeling like garbage about how you appear, dont seem like you are alone. Millions of people want to know how to shed belly fat. For many it's easy, and for other people it may seem like an overall total headache. 

Stop Dieting! The actual "word" weight loss program is the psychological trap and causes you to feel hungry just hearing It. The truth is, if you are on the right diet to help the body burn fat, you should rarely feel hungry 


Slimming down Isn't Difficult! But as you've probably discovered, the majority of weight loss is short-term at best. Like most diets are designed for you to definitely fall short. 

The folks in it have never proved helpful alongside real people to see what it really takes to make a alter. They don't know the actual battle regular people endure to overcome an eternity associated with improper habits and faulty information. 



1. Tasty Fat Loss, Muscle Gaining Recipes PDF E-book

Diet plan businesses and online marketers just think of you as a (not a shock) sales graph - not really a human being.

A well known Chinese Proverb is; 
Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime. 


So with that said I would like to offer to you a free, yes a free E-book. The E-book I am giving you, no download required because it is in PDF format. All you have to do is click save to desktop or whever you save PDF books.

Tasty Fat Loss, Muscle Gaining Recipes PDF E-book is a collection of useful and importantly easy to create muscle building and fat loss recipes. Even better this is a free E-book.

Below is the Sliding Inch worm a workout I put on an earlier post

2. Sliding Inch worm

The move stretches your calves, hamstrings, and thighs, while preparing your muscles for just about any activity. But throw a towel under your feet while you do it, and suddenly the inchworm becomes a grueling core-strengthening move called the inchworm slide. If the below demonstration is to advanced you can also do this on your knees. Once you master it on your knees then graduate by starting in the position below, but bring your knees to your stomach, almost like a an upside down crunch. Once you master that then move up to the exercise below.



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Basically this post helps you in two ways. One by giving you a free ebook that has useful and importantly easy to create muscle building and fat loss recipes. If you want that free ebook click hereThen I also introduced to you a great exercise that really blast your stomach and core muscles.  To lose belly fat you have to have two main ingredients a healthy diet and a work out plan.  

Also if you want a great cardio then try Stair Sprinting:


3. Stair sprinting!


Your typical interval workout in the gym might be on a stationary cycle, treadmill or stairclimber with short 30-60 second bursts of high speed and/or resistance, followed by a 60-120 second period of low intensity recovery. That’s usually a 1:1 or 1:2 work to recovery interval. You then rinse and repeat for the desired number of intervals, usually between 6 and 12.

I sometimes have access to a great set of university stadium steps with a straight shot right up - 52 steps.
Sprinting it takes about 10 seconds or so, walking down about 30 seconds. Those are short intervals with a 1:3 work to recovery interval ratio. That wasn’t by design, it just happens to be how long it takes to run up and walk down that particular flight of stairs, but co-incidentally, that fits within common recommendations for short sprint-style intervals.

I make sure I’m warmed up first, I usually start with a couple flights up at a slow jog then a run, before sprinting, usually 10-12 rounds.

Even if you jog/run instead of sprint, (or pause briefly at the bottom of the stairs), when you do the math, you can figure that this usually doesn’t take more than 10-12 minutes.
Why do I like stadium step sprinting?

1. Stair sprinting is a time saver. Like other forms of interval training, it’s entirely possible to get as much if not more cardiovascular conditioning in 10-15 minutes than you’d get from a much longer session of slower cardio (depending on the intensity and effort levels).

2. Stair sprinting is engaging. Many people get bored doing long slow to medium intensity cardio sessions. This is a great way to break up the monotony of traditional cardio workouts. Even though it’s tough, it’s actually kind of fun.

3. Stair sprinting is incredible for leg development. As a bodybuilder, I like to look at all types of training not only in terms of conditioning, fat loss and health, but also whether they will add or detract from the physique. I find that brief but intense stair workouts are amazing for leg development - quads, hamstrings, glutes and even your calves. In fact, I started training on the stairs more than 20 years ago, and I always considered it as much if not more of a leg workout than anything else.

4. Stair sprinting can be done outside. If you have access to stadium steps, as opposed to just a stairwell, you can enjoy the sun and fresh air.


4. 3 Abdominal Exercises 

that Are NOT Your "Normal" Ab Exercises  


unique ab workout that doesn't contain your typical boring stomach exercises - no crunches or situps here!
by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer
Author of best-seller:  The Truth about Six Pack Abs


Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.

I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. This is actually a full body workout that works your abs pretty hard indirectly, and stimulates a good metabolism boost!  It's in a tri-set format (similar to a super-set but alternating between 3 exercises).

Here goes:

1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".

Exercise Pics & Descriptions:

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me... you'll feel it in the abs!

 renegade rows start position for solid core
renegade rows - great ab & core exercise
Renegade Rows shown above

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel this one in the abs big time!

 front squats start position for rock hard abs
front squats - surprisingly good abdominal exercise
Front squats shown above

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

mountain climbers ab exercise start
mountain climbers - great ab exercise
Mountain Climbers shown above

After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each "tri-set" before repeating.

This will give you one of the best ab workouts you've ever had without even doing any direct ab exercises.... and with a LOT more fat-burning metabolic effect compared to standard ab exercises...  You'll see what I mean after you try it!

Thanks for reading I do hope you liked what you read... If you did like what you read please Share the love below and help some of your family and friends out..

Monday, July 30, 2012

15 minute workout from Arnold Schwarzenegger TV



Just 1% of your day—15 minutes—can make a tremendous difference in your life, and in the lives of others. Sit back and watch John Romaniello take you through a very good body workout. You can do to make a difference in your health. Not only that but as a person starts a workout routine, whether it be daily or a few times a week. That person will notice great things in his or her life.
 - stress relief
 - shedding excess weight
 - more confidence
 - over all healthier body and mind

Sunday, April 22, 2012

The Optimist's Creed

by Christian D. Larson

Use this Creed in your everyday life, including weight loss and fitness....


I am so strong that nothing can disturb my peace of mind.

I talk health, happiness and prosperity
to every person I meet.

I make all my friends feel that there is
something worthwhile in them.

I look at the sunny side of everything
and make my optimism come true.

I think, work and expect only the best.

I am just as enthusiastic about the success of others
as I am about my own.

I forget the mistakes of the past and press on
to the greater achievements of the future.

I wear a cheerful expression at all times
and give a smile to every living creature I meet.

I give so much time to improving myself
that I have no time to criticize others.

I am too large for worry, too noble for anger,
too strong for fear and too happy to permit
the presence of trouble.

I think well of myself and proclaim this to the world,
not in loud words, but in great deeds.

I live in faith that the whole world is on my side,
so long as I am true to the best that is in me.

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Monday, April 16, 2012

A “Mind Training” Technique That Makes You Stronger

The word “visualization” sometimes conjures up images of new age gurus teaching esoteric techniques for personal enlightenment and “attracting” what you want into your life. This causes many evidence-based types to scoff. However, piles of research has shown that mental imagery (aka “visualization”) can improve performance. The latest study suggests that a certain type of mental imagery can also increase your strength.

Olympic champions and professional athletes have used visualization and mental rehearsal techniques for decades. Not only is visualization one of the most widely accepted techniques in sports psychology, it’s supported by scientific research.

Nevertheless, many people remain skeptical.

Some people agree that mental rehearsal might enhance specific skills, like a golf swing or a basketball throw, but they question whether it could make you stronger, increase muscle growth or help you lose weight.

A new study published in the Journal of Strength and Conditioning Research suggests that indeed, mental imagery can make you stronger. This study also begins to explain how mental imagery works on a neurological level…

Twenty two sports students, with a mean age of about 20, participated in the 6-week long experiment. Prior to the study, none had done mental imagery before. The students were divided into a control group and a mental rehearsal group.

The goal was to see if mental imagery could increase bench press and leg press strength.
Each participant was given very specific instructions on how to perform the mental imagery. During the rest period between sets, they were to vividly imagine the exercise movement and the muscle contractions generated from each rep.

After 12 workout sessions, the mental imagery group had significantly increased their strength more than the control group, especially in the lower body (leg press).
The researchers concluded:
“The results provided evidence that mental imagery did contribute to improve strength of the leg muscles without any macroscopic structural change”
What they were saying is that the duration of the study wasn’t long enough that there was any major muscle size increase, so they credited the strength increase to non morphological adaptations.
It’s well known in exercise science that gains in strength occur from changes not just in the muscle fibers and surrounding tissues, but in the nervous system.

That gives us clues about how mental imagery works.

Put simply, mental training techniques, (since they’re working with your brain/nervous system - as the name implies), can trigger some of the same neurological adaptations that occur from physical training.
Apparently, mental imagery can increase synchronization of motor units in muscles, having large corresponding cortical areas in the primary mortor cortex.

There are also psychological benefits, such as increased motivation, improved focus during the set, technique improvements, more confidence and less apprehension or anxiety. But clearly, there’s more to this than just “psyching up.”

Here’s something else interesting. The researchers even suggested that mental imagery could decrease strength loss when athletes are inactive due to injury.

This recent study is a practical one because it gives us one specific technique that you can apply to your next workout: vividly imagine a successful lift for the upcoming set while you’re resting between sets.

NOTE: it’s important to mentally see (visualize) the exercise and mentally “FEEL” the muscle contraction. This is multi-sensory - both visual and kinesthetic.

In some of my previous articles, I talked about density training and superset training as excellent techniques for busy people because these methods reduce rest intervals, making the workout time efficient.

But the rest time between heavy sets doesn’t have to be wasted - now you know what to do with that time…

Instead of chatting with your gym buddies, or scoping out the attractive bods in the gym, you can be mentally rehearsing your next set… and enjoying the strength increase that follows.