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April 2012

5 Tips For Getting the Most From Your Workout

5 Tips For Getting the Most From Your Workout
By Kya Grace

A good workout has wide-ranging benefits, from preventing
chronic health conditions to promoting mental health. Performed
correctly, an effective workout helps improve metal alertness,
boosts the immune system and helps you to maintain healthy
weight. However, it has been noticed that in certain cases
workouts seem to cause more damage to a person. This is simply
because of wrong work out techniques and diet.

Tips for Getting the Most from your Workout

If you who wish to lose weight, you need to consume less
calories and fats, and burn more calories, whereas if you are
targeting an optimum weight and fitness level, then you need to
balance fats and protein consumption. A good work out is not
just about hitting the gym or a 30-minute brisk walk alone. It
is imperative to understand the body and specific work out
implications to get the best from your work out.

Investing in a Personal Trainer: A personal trainer is a
certified expert who helps people exercise correctly. These
individuals give effective work out tips about the right
exercise, optimum fitness levels and nutrition, ensuring great
results. Another reason to get a trainer is the motivation they
offer to ‘keep going’. 

Consistency and Realistic Goals: For maintaining a successful
fitness routine, consistency and focus are very important.
Setting realistic goals equally plays an important part. Working
out for 5-6 hours once or twice a week will not yield positive
results. Most experts recommend 30 to 60 minutes of exercise
daily. The number work out hours and the types of work outs
should be increased gradually.

Varying Workout Routine: For an effective workout, add variation
in your exercise forms and techniques. Combine strength training
exercises with cardio, aerobic, high intensity or endurance
training. A combination of exercises will help tone the whole
body by systematically targeting specific muscle groups. Start
with basic strength training exercises and gradually step up the
intensity of the workout. 

Balanced Diet: A work out will only be effective if your diet is
right. Eating right, and at correct intervals will boost body
stamina. As compared to simple exercises, endurance building or
intense forms of exercise burn the body’s energy faster. Protein
is essential for building muscles, and carbohydrates are needed
to keep up the body’s energy levels steady. Without adequate
nourishment, muscles will grow weak and health will suffer.
Fitness experts recommend consumption of a balanced diet couple
of hours before and after the work out to keep the energy levels

Water: Exercising makes the body sweat much more than you do
when doing routine activities. As the body sweats more, the loss
of water and salt is also more. Keeping yourself well hydrated
while exercising will help replenish the body moisture.
Dehydration can lead to muscle cramps and weakness, which will
put a brake on your workout routine. 

A good work out should increase the stamina and boost the
endurance of the body, without causing a burnout or injury.
Before starting on intense work outs, it is advisable to seek
counseling and training from a certified personal trainer to get
the best results.

About the Author: Kya Grace is a Sydney weight loss expert and
owner of Dangerously Fit personal training. If you would like to
sign up for a Bronte Personal Trainer or to go to a Personal
Trainer free trial, visit Personal Trainers in Sydney.


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Important Information Regarding Dental Implants

Important Information Regarding Dental Implants
By Adriana Notton

Dental implants are titanium structures used in dentistry to
imitate a natural root of the mouth. The structure is built to
support tooth restorations. Crowns, bridges and dentures are
just some of the dental prostheses used with implants.

The traditional types of implants used were blade endosseous or
subperiosteal. Blade endosseous implants were metal pieces
placed within the bone that resembled flat blades. The framework
of subperiosteal implants was designed to attach to exposed
bone. Root-form endosseous implants are commonly used today.
They are similar to tooth roots and placed within the bone. They
usually look and feel like a natural tooth.

The primary composition of a dental implant is commercially pure
titanium. The titanium screw used for the implant is made to
imitate the natural tooth root with a rough or smooth surface.
The surface on the implant can be modified through etching,
plasma spraying, anodizing or sandblasting.

There are usually some tests and procedures to do before
planning implant surgery. Usually radiographs are conducted on
the patient in order to identify the structures, shapes and
dimensions of the mouth. This is an important step to ensure the
structures are properly oriented. Sometimes CT scans are done.
Stents may be added to aid with placement of implant.

During the procedure the area is prepped using special drills or
hand osteotomes. After a variable period of time, a restoration
can be added. The bone must grow to the surface of the implant,
in a process called osseointegration, before restorations can be
added. The time required for placement will vary with
practitioner and quantity and quality of bone.

The time between implant surgery and adding restoration will
vary depending on your doctor. Generally a dentist will wait
several months for the area to heal. Restorations that are added
too soon after the procedure can lead to implant failure. It may
take up for 18 months for the area to completely heal.

The success rate of this procedure is estimated to be at 95
percent. Success is attributed to skill of operator, condition
of bone, oral hygiene, overall general health, achievement and
maintenance of implant stability and compliance with
post-surgical care. A failure with the procedure is usually
related to osseointegration.

An important thing to keep in mind for this procedure is the
amount and strength of the jaw bone. The bone must be strong
enough to support the implant. If it is not, a graft procedure
can be done to fix this. It is also important to remember that
this procedure requires care even after it is completed. That
means setting up frequent check ups with your doctor and making
sure that the area is kept clean.

There are complications to keep in mind. Infection can occur in
the surrounding bones and gums. The implant can also be rejected
if the body recognizes it as a foreign object. Metal fixtures
can come out, though this is not very common, and cause implant
failure. Bone loss, or periodontal disease, around the natural
teeth can result from the procedure. The surgery incision line
can open up and cause problems. Inflammation of bones and gums
in the mouth is another problem that can arise after surgery.

About the Author: Local London Ontario dentist offering you
comprehensive dental care and perfecting your smile in a
convenient and clean location.


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Avoid These Foods For A Healthy Heart

Avoid These Foods For A Healthy Heart
By Sandra Hoedemaker

Farmed Salmon: I am sure you have heard about Omega-3 fatty
acids and how we get too few in our diet. Omega-3's are
essential for heart health and for emotional and mental
well-being. You may not be aware, however, that farmed salmon
contains a lot fewer Omega-3 fatty acids compared to wild
salmon. In addition, farmed salmon is much more likely to
contain PCB's and dioxins if care is not taken at the facility
where the salmon is raised.

Instant Oatmeal: Oatmeal has been touted as a heart-healthy food
because it can help lower cholesterol; however, instant oatmeal
is not the best oatmeal choice. If you want to have a healthy
heart, it is important to keep your blood sugar levels
relatively stable. Instant oatmeal is high on the glycemic scale
and will raise blood sugar levels very quickly. if you want to
eat oats, opt for steel cut oats instead. They are not as
processed and will spike blood sugar levels less. Steel cut oats
do take longer to cook so if you are short of time, choose
old-fashioned rolled oats which are also better than instant.

Food with Added Trans Fats: Surveys show that most people know
they should not be eating trans fats; however, most people do
not know how to identify a trans fat on an ingredient label.
Look for the words hydrogenated, partially hydrogenated, or
shortening on the ingredient label to determine if the food
contains added transfats. If the food contains added trans fats,
do not purchase it. Trans fats raise LDL (bad cholesterol),
lower HDL (good cholesterol) and raise triglycerides.

Canned Tomatoes: Tomatoes are thought to be a heart-healthy food
because they contain lycopene, beta-carotene, potassium, among
other heart-healthy nutrients. Tomatoes, however, are often
stored in tin cans which have a resin lining that contains
bisphenol-A (BPA). Some studies indicate that BPA can increase a
person's risk for heart attack and diabetes. Tomatoes are of
particular concern when stored in these containers because the
acidity found in tomatoes causes BPA to leach out of the lining
and into the food more readily. The effects of BPA on human
health are still controversial; however, in my opinion enough
research has been done that suggests BPA may be harmful that I
would opt to limit my exposure as much as possible.

Most Store-Bought Frozen Meals: How many of you are eating
microwaveable, frozen meals for lunch while at work? I know when
I worked in the corporate environment, this was a very common
practice. The problem is that most of these meals contain
extremely high amounts of salt. One serving can contain as much
as 25% - 40% of your daily salt intake. The average American
consumes 3,375mg of salt per day well above the FDA recommended
2,300mg. High salt intake has been shown to raise blood pressure
levels in some people. High blood pressure is a major risk
factor for heart disease.

Whole Grain Bread: I bet you thought whole grain bread was good
for you. Many people think they are eating well health-wise
because they eat whole grain bread and whole grain cold cereal.
The problem is that much of the whole grain found in bread and
cold cereals has been pulverized. When this happens, the starch
within the grain is flattened and ends up with a greater surface
area. Your body breaks down this starch and converts it into
glucose (your body's blood sugar) much more quickly than when a
whole grain is left intact. Your blood sugar levels will rise
quickly and insulin will be released to manage the spike in
blood sugar. For heart health, it is best to eat foods that
convert to glucose in the body more slowly. Your best bet is to
eat cooked whole grains or find a bread with as much of the
whole grain still intact as possible.

About the Author: Sandra Hoedemaker is The Heart-Healthy Food
Coach. She received her nutrition training from the Institute
for Integrative Nutrition in NYC. Visit to order your FREE special
report "Top 3 Secrets to Reduce Your Cholesterol Fast".


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Using the Push and Pull Training Strategy to Burn Fat Fast

Using the Push and Pull Training Strategy to Burn Fat Fast

By Josh Schlottman

After walking into any major chain gym you’ll most likely find everyone crammed on a treadmill or some other piece of cardio equipment. Most of these people think that cardio is the way to go when it comes to burning fat but recent research has found resistance weight training as a much more effective means to fat loss than conventional cardio training.

Resistance weight training should always be done before you do any cardio training because you want to have as much strength as possible while doing the lifts and you also don’t want to tire yourself out after doing 30 plus minutes on an elliptical.

Lifting weights doesn’t have to be really complex and the best results will come when you keep things simple and use a push-pull training program. Push-pull training has been used for years in athletic strength and conditioning programs and only recently has made its way into mainstream weight loss tactics. Using a push-pull training program will crank up your metabolism and will also allow you to be able to split workout routines for maximum organization and time management.

Push-pull training is an effective means of fat loss programming because it forces the blood in your body to go from one area immediately to another, burning much more calories than normal. It also gives you a lot more time to recover from the exercise as you go on to another body part. Rest periods are still kept short but instead of standing around for a few minutes between sets you are constantly moving which is fantastic for burning fat.

So instead of combining traditional bodybuilding exercises such as bench press and push-ups we are working different systems in the body. This is great for beginners as well as advanced athletes because you will keep the strength in your lower body as your upper body fatigues allowing you to perform more sets and repetitions than normal. This also allows the body part you just worked to rest for more time than the standards rest periods in between sets.

To do this you’re going to couplet upper body exercises with lower body exercises and alternating push-pull exercises. For example, you’re going to combine an upper body push such as push-ups with a lower body pull such as dead lifts. Perform around 10-12 repetitions for one exercise, then go immediately into the next one and then rest for only 30-60 seconds. Then go ahead and repeat so you get 3-4 sets total. Always keep changing the exercises too because it will keep things fresh and wave off boredom and plateaus.

Here are a more push-pull exercise combinations for you to try: inverted rows and jump squats, face pull and dumbbell lunges, pull-ups and front squats, barbell bentover rows and Bulgarian split squats, cable rows and squats, chin-ups and reverse lunges, wide-grip pulldowns and leg presses, push-ups and deadlifts, neutral-grip chest press and wide-grip deadlifts, barbell/dumbbells bench press and Romanian deadlift, barbell overhead presses and leg curls, and dumbbell/barbell push press and back extensions.

About the Author: Josh Schlottman is a Napa personal trainer and is fitness director at HealthQuest Fitness Center. He also runs a Napa boot camp where he leads an amazing group of people through a fat burning work out every week.

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Measles On The Rise In The US But Dropping Internationally

220px-Morbillivirus_measles_infection WIKIPEDIA
(Photo "A person infected with measles." from the Centers of Disease Control and Prevention's Public Health Library content provider CDC/Dr. Heinz F. Eichenwald uploaded to wikipedia.)



While the World Health Organization reports that international incidents of measles is steadily declining over the past decade, the US Centers for Disease Control and Prevention recently reported the number of measles cases in the US are on the rise.

According to the US government, the rise in measles incidents are largely the result of importation from other nations, creating the potential risk of measles outbreaks and sustained transmissions within the country. Reports such as these underscore the need for continued vigilance to prevent the spread of one of nature's most troublesome diseases.

In the 20 April 2012 issue of the Morbidity and Mortality Weekly Report, the CDC said the US had eliminated measles in 2000, but in 2011, 31 states experienced 222 cases of measles and 17 measles outbreaks. US health officials went on to say that 50% of the cases were linked to 17 outbreaks with 200 cases arising from foreign countries. Moreover, 52 cases were the result of Americans bringing measles back to the US after traveling abroad, while 20 cases were due to foreign visitors infected with the virus.

Considering that 31 states reportedly experienced measles cases during 2011, the public should not underestimate the seriousness of this disease. Measles is a highly contagious virus which is transmitted in aerosol form when an infected person coughs or sneezes on someone else.

People are more likely to become infected if they travel to areas where the disease is common i.e. endemic. Foreign countries that do not have advanced medical procedures to vaccinate against measles are more likely to be endemic for the disease.

Fighting Measles At Home and Abroad

Health officials from the World Health Organization recently reported that deaths attributed to measles decreased from 535,300 in 2000 to 139,300 in 2010. The significant drop in measles deaths (74 % over ten years) is highly remarkable and shows that immunization against the disease will save lives but more needs to be done.

Children are quite vulnerable to measles. The majority of international measles deaths strike the malnourished (in particular those with vitamin A deficiency) and those with weakened immune systems.

In the US, the CDC reports that 196 of the 222 cases in 2011 were among US residents. Yes, you read that correctly; more than 88 % of the measles cases in the US during 2011 were among US residents. You might be scratching your head wondering how something like that could have happened in our country. To put things in perspective, here are some statistics that will shed some light on the matter:

  • 166 of the US residents were unvaccinated or vaccination status unknown
  • 141 were eligible for measles, mumps and rubella vaccination (MMR)
  • 18 were too young for vaccination
  • 6 were presumed immune because they were born prior to 1957
  • 1 case was found in a person with lab evidence of presumptive immunity

Health officials recommend that children receive their first dose of vaccine between the ages of 12-15 months, but 14 of the US residents within that age range had not been vaccinated.

Many of the cases were brought back by people whom had traveled in Europe, because this disease is more common on that continent compared to the US. In fact, according to the CDC, France, Italy and the United Kingdom accounted for a total of 22 cases of measles importation to the US. In other words, people who traveled in those countries accounted for many of the cases of measles that were brought back to the United States.

International efforts to combat measles is underway. Due to the fact that the disease affects 20 million people each year, the CDC, UNICEF, WHO, and the American Red Cross have collaborated to create the MR Initiative which has set goals for reducing the number of measles cases.

In April of this year, the MR Initiative implemented the Global Measles and Rubella Strategic Plan for 2012 - 2020. Going forward their specific goals include:

  • by 2015 reducing global measles deaths by 95% compared to those of 2000
  • by 2015 achieving regional measles and rubella/congenital rubella syndrome elimation goals
  • eliminating measles and rubella in at least five WHO regions by 2020

The MR Initiative intends to research and develop cost-effective means of eliminating measles and rubella; develop and maintain outbreak preparedness; monitor the disease and build public confidence.

Health officials assert "Implementation of the Strategic Plan can protect and improve the lives of children and their mothers throughout the world, rapidly and sustainably."

Both domestically and abroad people should be made aware of the seriousness of measles.World Health Organization officials recommend vaccination because it remains an effective, inexpensive and safe means of preventative steps for that disease.

To learn more about how to protect your family against measles, visit the CDC's  Vaccines & Immunizations webpage.


Give strength to the weary and empower Your servants to do Your work each day, for You alone are God. We seek this in Your name, Jesus Christ.

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Article Sources

Measles -- United States, 2011

Measles WHO Fact Sheet


"Measles On The Rise In The US But Dropping Internationally" copyright © 2012 Living Fit, Healthy and Happy(SM). All Rights Reserved. Registered & Protected


Ohhhh! My Aching Neck… What Can I Do?

Ohhhh! My Aching Neck… What Can I Do?
By Nathan Wei

Neck pain is one of the most common pain complaints. More than a
third of adults report having had a painful neck episode at
least once a year. Many patients with neck pain also appear to
have postural problems which may contribute to the neck pain.
And they also have an increased frequency of headaches
associated with their neck pain.

The incidence of neck pain is increased with age as well as with
certain occupations and is also correlated with a history of
prior trauma (eg, whiplash).

In the absence of inflammatory causes of neck pain such as
rheumatoid arthritis, psoriatic arthritis, and ankylosing
spondylitis, most neck pain is degenerative in nature.
Degenerative disc disease and posterior facet arthritis make
significant contributions to pathology. The result is nerve root
irritation and muscle spasm.

Treatment of cervicogenic (neck) pain varies. Among different
treatments that are used include non-steroidal anti-inflammatory
drugs (NSAIDS), physical therapy, chiropractic, osteopathic
manipulation, neck traction, neck collars, electrical
stimulation, epidural steroid injections (ESI), and surgery.

This article will focus on how patients with chronic neck pain
are managed at the Arthritis and Osteoporosis Center of

After the initial history and physical examination, an imaging
procedure is obtained. Usually, by the time a patient comes to
us they have already had plain films (x-rays), so a magnetic
resonance imaging (MRI) study is also ordered. For patients who
have a contraindication to MRI, a CAT scan is done instead. Some
people may wonder if this might be a bit of overkill.

I think it’s important to understand that while a good history
and physical exam are critical and x-rays are also useful, for
the evaluation of a patient with severe chronic neck pain, it is
important to be as thorough as possible. On at least three
occasions in the last two years, the MRI brought attention to an
abnormality that was significant, yet was not found with exam or
x-rays. Any neck instability or cord compression issues are
addressed by a neurosurgeon immediately.

If the patient has neck pain on the basis of degenerative disk
disease and arthritis, we institute a program of NSAID, ultra
high frequency (>20,000 bps) electrical stimulation using the
Sanexas device, and sometimes peripheral nerve blocks. The
Sanexas device is particularly useful since it allows the
placement of four cups that cover a large surface area. The end
result is pronounced relief of muscle spasm.

In refractory cases we have used Botox injections if muscle
spasm remains unrelieved

Patients with nerve root signs and symptoms (pain radiating down
the arm) often benefit from epidural steroid injection.

We will then start the patient on a Pronex pneumatic cervical
traction unit. This device, manufactured by Glacier Cross Inc,
allows the patient to deliver gentle traction at home. Pronex
cradles the head and neck on two soft foam cushions. One cushion
supports the neck and the other supports the shoulders. An
air-inflated bellows provides up to 30 pounds of continuously
adjustable traction. As the bellows expands, it lifts the head
up and supports the neck maintaining an even distraction of the
neck vertebrae. Patients have total control over the amount of
traction applied. Unlike the old over-the-door traction, there
is no pressure on the jaws. We have the patient use moist heat
on the neck for 5 minutes, traction for 10 minutes, then ice for
5 minutes. This is done twice a day to start and then increased
to three times a day. Patients are started on a neck stretching
and strengthening program with physical therapy. In addition
shoulder girdle strengthening is also undertaken.

Roughly 90 per cent of patients with uncomplicated chronic
discogenic/arthritis related neck pain have found relief in our
clinic using this protocol.

About the Author: Nathan Wei, MD, FACP, FACR is a rheumatologist
and Director of the Arthritis Treatment Center. He is a Clinical
Assistant Professor of Medicine at the University of Maryland
School of Medicine. For more info:


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Vegetables Combat Breast Cancer

Produce at Xizhou town market, Yunnan Province, China
Produce at Xizhou...
Walter Bibikow
Buy This at



Green leafy vegetables can significantly improve women's chances of surviving breast cancer, new research suggests. According to a report presented at the AACR earlier this month, women who eat green leafy vegetables are much more likely to survive breast cancer including stages as advanced as stage IV than women who didn't eat such foods.


The results are the product of an extensive study of 4,886 Chinese breast cancer survivors between the ages of 20 - 75 years. The women, part of the Shanghai Breast Cancer Study, were diagnosed with stage 1 to stage 4 breast cancer between 2002 and 2006.


According to lead researcher Sarah J. Nechuta, research fellow at Vanderbilt University in Nashville, TN, women who consumed cruciferous vegetables began to show breast cancer improvement after 36 months. These improvements included reduced breast cancer specific mortality and recurrence in dose dependent pattern, as well as reduced risk for total mortality.


The health improvements were remarkable; Nechuta reported that risk for total mortality decreased from 27 percent to 62 percent, and risk for breast cancer specific mortality decreased to 62 percent. Moreover, women were less likely to suffer recurring breast cancer, in fact observed a breast cancer recurrence decreased from 21 percent to 35 percent.



Green Vegetables Contain Compounds That Could Prevent Cancer


How can cruciferous vegetables contribute to significant turn arounds in the health of breast cancer patients? The answer could lie in the vegetables' ability to stop cancer before it starts.



In 1999 researchers from the TNO Nutrition and Food Research Institute in the Netherlands speculated that the high glucosinulate content of cruciferous vegetables could be anti-carcinogenic. The special biochemical activity of glucosinulates enable these organic compounds to hinder the metabolism, DNA activity and mutagenic activity of substances that can develop into cancer.



Nechuta made it clear that the difference between the dietary habits of Chinese and Western women should be taken into account before assuming that American breast cancer survivors would fare so well.



"Commonly consumed cruciferous vegetables in China include turnips, Chinese cabbage/bok choy and greens, while broccoli and brussels sprouts are the more commonly consumed cruciferous vegetables in the United States and other Western countries."



Nechuta also pointed out that Chinese women consume far more vegetables than Western women and that the level of bioactive glucosinulates greatly depends on the amount and type of vegetables eaten.



Nechuta's work is an important development in cancer research. Her study involving Chinese women demonstrates that vegetables are effective in preventing cancer mortality and recurrence. If anything, American women should consider adding more vegetables to their diet as this could greatly improve their health and lower the risk of breast cancer.


 28 "Come to me, all you who are weary and burdened, and I will give you rest. 29 Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. Matthew 11:28-29

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Article Sources



American Association for Cancer Research press release.



van Poppel G, Verhoeven DT, Verhagen H, and Goldbohm RA. Brassica vegetables and cancer prevention. Epidemiology and mechanisms. Adv Exp Med Biol. 1999;472:159-68.



"Vegetables Combat Breast Cancer" copyright 2012 Living Fit, Healthy and Happy(SM). All Rights Reserved. Registered & Protected


Quick Weight Loss Diets And Healthy Snack Recipes

Quick Weight Loss Diets And Healthy Snack Recipes
By David L Lloyd

If you want to get the most from your quick weight loss diets,
and who doesn’t? you should never again think of diet and
exercise separately. Instead, you should adopt the mindset that
they actually depend on each other. After all, lifting weights
signals your body workouts, but you still need to eat the right
nutrients with Diet And Bodybuilding to provide your muscles
with the raw materials for growth. And likewise, simply eating
Muscle Builder Foods And doing Bodybuilding Workouts won’t add
inches to your chest, arms, and shoulders, if you aren’t
regularly pumping iron.

But there’s one more key factor involved, besides just eating
the right foods and doing the right kind of exercise, with the
exception of bodybuilders, few people ever think about what they
eat in the time before or after their quick weight loss diets.
That’s unfortunate because it’s the period when nutrition
strategies can have the most dramatic effect on muscle growth.
To fully understand why workout nutrition has such a huge
impact, once you grasp the basics of good muscle builder
exercise, you will have the power to accelerate muscle growth
with certain foods. How? Two ways:

1 . EAT PROTEIN quick weight loss diets. This boosts the level
of amino acids in your blood. These amino acids-which are the
building blocks of protein-travel through your body to wherever
they’re needed. Once they arrive at, say, your muscles,
individual amino acids group together, or synthesize, to form
the new proteins needed to build muscle. Research shows that as
blood levels of amino acids rise, so does your rate of protein
synthesis. The best part: This has no effect on your body’s
ability to use fat for energy. Protein in your diet consumed in
coordination with your bodybuilding workout, can give you high
powered muscle growth while your body continues to burn

2. EAT CARBOHYDRATES. This increases your insulin levels, which
signals your body to stop using stored protein for energy. The
upshot: It decreases protein breakdown. Of course, if your
glycogen levels are full, the insulin surge will signal your
body to stop burning and start storing fat. But if your glycogen
levels aren’t full? You’ll still be burning fat, although it
won’t be at the same maximal rate that occurs when you eat
protein only.

Now, if it isn’t obvious, the best way to stimulate maximum
muscle growth is with quick weight loss diets, this is to
consume both protein and carbohydrates during the period
immediately before or after your bodybuilding Workouts. However,
if you’re more concerned with maximum fat loss, then just eating
protein is the best approach. We’ve provided strategies on our
website for both.

The weight loss diet and Bodybuilding Workouts start ONE hour
before your workout and lasts until THIRTY minutes after your
training session. Your primary task during this time is to
consume the vital amount of nutrients needed to take full
advantage of the muscle builder window of opportunity. We’ll
show you how, but first note that there are two different
categories of foods in the Muscle Builder Zone that you can
select from: One that provides only high quality protein
(Protein Only) and one that supplies both protein and
carbohydrates (Protein + Carbohydrates). Simply opt for the
category that matches the Muscle Builder Diet Plan that you’ve
chosen to follow.

Quick Weight Loss Diets and NUTRITION TACTICS

Follow the guidelines and specific category for Bodybuilding
Workouts, Protein Only or Protein + Carbohydrates, that
corresponds to your Muscle Builder Diets Plan. In either
category, do your best to adhere to the “ideal” protocol when
possible. This strategy is the optimal nutrition tactic to
employ in the Muscle Builder Diet Plans from or website. Of
course, depending on when you work out, your schedule, and your
budget, you may find this isn’t always practical. So your
primary objective is to, at the very least, abide by the
practical alternatives and guidelines. Don't worry, the
alternative provides you with most of the benefits that
accompany smart workout nutrition.

About the Author: Be part of the home weight loss revolution..
get Started at the following link ==> Healthy Snack Recipes. It's
amazing how so much weight can be lost doing something so easy,
see the results at ==> Quick Weight Loss
Diets - live longer and have a happy lifestyle!...


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How to Transform Your Saggy Body Into a Magnificent Physique?

How to Transform Your Saggy Body Into a Magnificent Physique?
By Guy Long

Being overweight can make you susceptible to numerous diseases
including cardiovascular problems such as heart attack, heart
stroke and coronary artery disease, type-2 diabetes, high blood
pressure, high blood cholesterol levels, arthritis and even
cancer. Therefore, it becomes very important that you make
healthy changes to your dietary habits and perform cardio as
well resistance training exercises on a regular basis.

Healthy dietary habits mean that you must avoid eating foods
cooked in animal fats. Vegetable oils are low in trans as well
as saturated fats and you should use them for cooking foods.
Make sure that you avoid eating bakery items and fast foods.
These food items are rich in calories and they may ruin your
weight-reduction efforts. Use high-fiber, low-calorie diets such
as fresh fruits and green leafy vegetables. They both contain
lots of nutrients such as protein, vitamins and minerals that
help your body maintain its energy levels during the intense
resistance training sessions.

Performing a cardio exercise on a regular basis is a best way to
transform your saggy body into a magnificent physique. Walking,
Brisk Walking, Jogging, Running, Skipping, Bicycling, Hiking and
Stairs Climbing make some fantastic aerobic or cardio exercises
that help shed extra fats from your body and maintain a healthy
cardiovascular system.

A resistance training routine refers to a group of exercises
that use a resistance to the force of muscular contraction. This
force is usually applied to your muscles through free weights
such as dumbbells and barbells, exercise machines and elastic
bands. In a resistance training session, your each effort is
performed against an opposing force generated by pushing,
stretching or squeezing.

There are numerous benefits of performing resistance training
exercises. First and foremost, they help maintain your overall
health and well-being. Not only do they develop the size and
strength of skeletal muscles, but they also add muscle mass to
your body. Moreover, they help increase your stamina and boost
energy levels. Performing resistance training exercises on a
regular basis slow down the process of osteoporosis because they
help increase your bone mineral density. Some examples of
resistance training include Push-Ups, Pull-Ups, Squats, Barbell
Squats, Dumbbell Squats, Shrugs, Dumbbell Shrugs, Plate Shrugs,
Seated rows, Barbell Curls, Bench Press, Leg Extension,
Deadlifts, Barbell Deadlifts, Crunches, Pull-Over and many more.

In order to reap the maximum benefits from the resistance
training exercises, make sure that you perform them in the
supervision of a qualified fitness trainer. If you are a novice
exerciser or rejoining a gym after a long break, then it becomes
even more important to hire a trainer. Not only will a
professional gym trainer guide you on how to safely perform
strength training exercises without doing any harm to your
muscles or joints, but he or she will also suggest you a right
combination of weightlifting exercises keeping in view your
physique, age group, body weight, fitness level and body needs.
Moreover, most fitness clubs are equipped with modern exercise
machines that help you get your desired results extremely

About the Author: “The author is a personal trainer in St.Kilda
and you can check out his site here:


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Yuri Elkaim's Top 5 Success Habits For Creating Lasting Health And Abundant Energy

Yuri Elkaim's Top 5 Success Habits For Creating Lasting Health
And Abundant Energy
By Yuri Elkaim

1. Eat At Least ONE Green Salad Each Day

North Americans are only consuming on average 2-3 servings of
fruits and vegetables per day! When you consider that the
recommendation is for 5-10 servings per day and that most of our
produce is nowhere near as mineral-rich as it was just 50 years
ago, consuming greater amounts of vegetables and fruit has never
been as necessary as now for nourishing your body with vital
nutrients, alkalinity, and the life-prolonging food enzymes that
it needs.

2. Drink At Least ONE Fresh-Pressed Juice or Green Smoothie
Each Day

We live in busy lives. No one has time for anything anymore -
not even healthy eating. Therefore, one of the greatest ways of
supplying tremendous amounts of vitamins, minerals, food
enzymes, and alkalinity to your body is through juices and
smoothies. And remember, the greener the better!

It might be tough for some people to physically eat 5-10 fruits
or vegetables during a day but with just 1 juice or smoothie you
can easily meet that quota!

3. Eat 80% Whole Living Foods (raw)

Ever wonder why animals in their natural habitats do not suffer
from the diseases that plague mankind? Isn't also interesting
that humans are the only species on earth that apparently
"needs" to cook their food! There is no greater gift you can
give your body then eating foods in their natural state - that
is living or raw.

Cooking foods dramatically reduces their vitamin, mineral, and
phytonutrient content and destroys their vital food enzymes that
are so beneficial to our health. Simply incorporating more raw
fruits and vegetables into your diet can make a profound
difference in how you look and feel...and in no time at all!

4. Eat Every 2-3 Hours (but only if you're hungry)

It's a fact - most people eat too much food! It's no wonder
that more than 60% of the North American population is
overweight. One of the reasons for this is eating copious
amounts of "empty foods". These are foods that have no
nutritional value. Eating empty foods only prompts you to eat
more food since your body is not receiving the nutrients it

By eating smaller "nutrient-dense" foods more frequently
throughout the day you will avoid cravings caused by blood sugar
irregularities and you will also tend to eat less since your
body will now be receiving all the nutrients it needs.

5. Eat Meat No More Than 2 Times Per Week

Let's face it - meat is detrimental to your body. You can turn
a blind eye if you want but the truth is that meat is
acid-forming and causes inflammation in the body. Both of these
conditions are common to every single disease known to mankind!

Oh, and don't forget about the hormones, antibiotics, and
inhumane conditions in which animals (for human consumption) are
raised or the higher levels of cholesterol and saturated fats
found in heavier meats.

Meat (especially red meat) also deprives your body of energy
because it requires a tremendous amount of digestive energy and
water to be broken down and assimilated into your body.

Yuri Elkaim is a Certified Kinesiologist, Registered Holistic
Nutritionist, former Professional Soccer Player, the Head
Strength & Conditioning Coach for the University of Toronto
men's soccer program, and regarded by many as Canada's leading
Fitness expert.

For more information on nutrition and Yuri, please visit us at

About the Author: Yuri Elkaim is the author of Eating for
Energy,a guide to healthy eating that has awaken the world to
the power of natural living foods. It includes 120 recipes, a
12-week meal plan, and more great nutritional tools for living
the best life ever! For more information, visit


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