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December 2012

Fullness Hormone Increases Breast Cancer and Heart Disease Risk



New research shows that a hormone that regulates appetite has been linked to increased risk of various disease. According to a report published in the Journal of the American Medical Association, neurotensin, a hormone that regulates satiety and breast cancer cancer in research settings, increases a person's risk of developing heart disease, diabetes and breast cancer.

Researchers from Lund University in Sweden noted that compared to normal weight persons, obese people, postrandial plasma neurotensin concentrations drop following a fatty meal, but increase after (Roux - en Y) gastric surgery leading to speculation that human obesity disturbs the hormone's regulation. Therefore they hypothesized that variations in the neurotensin system could trigger development of obesity related diseases.

In order to test the hypothesis, they measured fasting plasma proneurotensin in 4632 participants of the Malmo Diet and Cancer Study baseline exam 1991-1994. Due to the instability of mature neurotensisn (in vivo and in vitro), the team measured a fragment of the hormone which contained 117 amino acids. The size of this fragment, proneurotensin, was sufficient to allow researchers to make determinations about the mature hormone.

Using stored fasting plasma proneurotensin, the research team looked at associations between the hormone and first events of  incident cardiovascular disease, diabetes, all cause mortality and cardiovascular mortality during follow up until Jan. 2009 with median follow up ranging from 13.2 to 15.7 years depending on the disease.

They found that fasting proneurotensin was associated with serious adverse health outomes in women including:

  1. Out of 3704 participants (2220 women, 1484 men) without diabetes mellitus prior to experiment, 142 (68 men and 74 women) developed the disease during 13.2 years of follow up.
  2. 38 of 1950 women whom did not have impaired fasting glucose at baseline developed diabetes during follow up.
  3. Among 4631 participants without cardiovascular disease at baseline examination, 519 developed a first cardiovascular disease event during 15.6 years of follow up.
  4. Among 1929 women without breast cancer prior to the study, researchers noted 123 cases of breast cancer with event rate 43.2 per 10000 person years.

Researchers noted the association between morbidity and mortality and proneurotensin was only significant in women. This could be due to estradiol's role in upregulating the protein hormone.

Among the various research that supports their findings, the Swedish team cited work in France wherein scientists in that country pointed out that neurotransin and its receptor neurotensin 1 receptor (NTSR1) contribute to breast cancer progression. Neurotransin is stimulated by estrogen, and one of the roles of estrogen is to increase breast cell proliferation.

It's important to bear in mind the participants were drawn from a population of 28,449 men and women (born 1923- 1945 and 1923-1950 respectively). When cells divide, there's a chance that they could acquire cancer causing genes (oncogenes), a risk that becomes greater with age. So that could be one explanation for the breast cancer cases in the Swedish study.

The researchers concluded that neurotensin was associated with diabetes, cardiovascular disease, breast cancer, mortality and total mortality in women but not in men. However, due to the sample population including more women than men "it remains to be shown whether the association between proneurotensin and adverse outcome in specific to women."


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Article Sources 

Melander O, Maisel AS, Almgren P, Manjer J, Belting M, Hedblad B, Engström G, Kilger U, Nilsson P, Bergmann A, & Orho-Melander M (2012). Plasma proneurotensin and incidence of diabetes, cardiovascular disease, breast cancer, and mortality. JAMA : the journal of the American Medical Association, 308 (14), 1469-75 PMID: 23047361 

Dupouy S, Viardot-Foucault V, Alifano M, Souazé F, Plu-Bureau G, Chaouat M, Lavaur A, Hugol D, Gespach C, Gompel A, & Forgez P (2009). The neurotensin receptor-1 pathway contributes to human ductal breast cancer progression. PloS one, 4 (1) PMID: 19156213


"Fullness Hormone Increases Breast Cancer and Heart Disease Risk" copyright 2012 Living Fit, Healthy and Happy(SM). All Rights Reserved.


A Secret to Improving Pushups

A Secret to Improving Pushups

A Secret to Improving Pushups
By Johnny Grube

Everyone that trains at some point has done or still does pushups to some degree. The problem is most people really don't work very hard at getting better at pushups. Pushups are usually done to warm up or cool down at the end of a workout.

A lot of people don't give the pushup a lot of respect and for what it can and will do for the body. I know that I have done well over a million pushups in my over thirty years of training. In those thirty years of training and doing pushups I would always try and figure out the best way to improve the number of pushups I could do.

I tried every possible way of trying to increase my numbers and there was never any type of information on improving the number of pushups. I thought and tried to figure it out. One way I thought of increasing the number was to do a lot of bench pressing at the time I thought it was almost the same movement and of course I found out nothing could be farther from the truth.

So bench pressing didn't help me. I figured I needed to improve my endurance because doing pushups got me breathing heavy to fast which slowed me down. Distance running did not help me.

The first time I did a lot of pushups in one workout was when I was a senior in high school when I did 1,200 pushups in 1 hour. But I still couldn't figure out how I should train for improving my pushups, besides doing pushups.

Then I got caught up into the experts talking about resting and letting the body rest and don't over train no wonder I wasn't getting any better, it was because I was not doing enough.

The two secrets that changed the number of pushups I could do was having a functionally stronger body and training with short intense exercises like sprints, jumping rope, burpees etc.

Training this way allowed my body to get used to training without oxygen (anaerobic) not with oxygen (aerobic). Weight training and distance running requires training the anaerobic system. Sprints, jumping rope, burpees, pushups require training the anaerobic system to really excel.

Men in Military, state police, mixed martial arts and martial arts have all benefited from this type of training for improving their pushups.

Training fast and explosive will strengthen your body and give you the strength and conditioning to improve your pushup numbers farther than you ever thought possible.

Johnny Grube B.C.S. is the holder of 10 bodyweight world records in physical fitness is an expert on the subject of Building Physical and Mental Toughness through bodyweight training. He has 30years of training experience and is the author of "Ultimate Physical Fitness in 5 Minutes" and, The Wildman Training Program manual, "How to Build Explosive Pushup Power"

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Motivation - What Is It Really?

Motivation - What Is It Really?

Motivation - What Is It Really?
By Peter Vajda, Ph.D

Motivation has been a hot topic for as long as most folks can remember. Some define motivation as a drive or a desire. Others define motivation as they work they do. For me, motivation is neither. Motivation is, in fact, the energy that is "underneath" the drive, desire and work. It's this "energy" that affects the quality of one's motivation, one's motives, and the quality of the action-result dynamic that results from motivation. More than that, this energy called motivation results from the degree one is living a life "on purpose" and the degree to which one is in alignment with one's true and real self, one's heart.

For me, motivation is an energy...a physical, psychic, emotional and spiritual energy. This energy can be described on one end of a continuum as positive, juicy, strong, energetic, adventurous, exciting, playful, healing, etc., and on the other end as stagnant, blocked, stale, stagnant, depressed, negative, killing, etc.

Motivation is a mind-body dynamic, mostly body-oriented. In my experience, few would say "I think I'm motivated." Rather, I usually hear: "I feel motivated," or the converse, "I don't feel very motivated."

In addition, the expressions "fire in the belly", "His/her heart's not in it.", "gut check", and "the mind is willing but the flesh is weak", as well as many other expressions that center around the belly area (the "energy center" of the body in Eastern traditions), also point to the body as the focal point of motivation (as opposed to the mind), the center of this energy that drives one to actions and supports one to maintain a state of motivation. Motivation, for me, is a "felt sense".

So, for me, everyone is motivated....perhaps just not in the way another would like that one to be, or even in a way we would choose our self to be.


When I choose to surf the net, instead of focusing on the task at hand, I'm motivated.

When I choose to see employees as functions, as opposed to people, I'm motivated.

When I choose to gossip, bully and be sarcastic in my speech as opposed to speaking respectfully, lovingly and compassionately, I'm motivated.

When I choose to cut corners and allow greed to drive my business behaviors and processes, rather than follow an ethical path, I'm motivated.

When I choose to view conflict and negotiation as win-lose as opposed to win-win, I'm motivated.

When I choose to cheat on my taxes and my diet, I'm motivated.

When I choose to take my paycheck and only give 75% of my self to my work, as opposed to showing up 100%, I'm motivated.

When I choose to lie, cheat and steal as opposed to coming from a place of honesty, integrity and trust, I'm motivated.

When I choose to act like an emotional child rather than manifest emotionally intelligence, I'm motivated.

When I allow my ego to get in the way, and engage in self-defeating behavior, instead of coming from my real and authentic self, I'm motivated.

When I choose to numb out in front of the TV, instead of enthusiastically diving into my tasks, I'm motivated.

When I choose to have an affair as opposed to working on my relationship, I'm motivated.

When I choose to hate, as opposed to love, I'm motivated.

So, everyone is motivated.

Again, for me, the deal is the quality of the energy of the motivation and, even more, what's "underneath" the quality of that energy.

For me, what drives the quality of the energy I refer to as motivation is: purpose.

For me, purpose is heart-driven, as opposed to being mental-mind-ego driven. Purpose is what gives meaning to our existence. So, again, for me, motivation is related to purpose, and meaning. The difference in purpose as heart driven, and purpose as ego-driven is what determines where folks live, literally and figuratively, in the space between purpose and purposelessness, and meaning and meaninglessness at work, at home and at play.

In much of life, we move from action to result, action to result, action to result. The question is, "What drives my actions? What drives the motivation (energy) of my actions. The direction of one's life is most often judged on this dynamic and many also judge "success" based on this movement from action to result.

In the larger scheme of things, for me, the energy and quality of the action-result dynamic and the energy and quality with which one relates to "success" is related to whether one is living a life "on purpose" and from where one's purpose emanates (ego or heart).

In my experience, for folks at work, at home and at play, the degree of "pain and suffering" (mental, emotional, physical, spiritual, social, financial, etc.) one experiences is based on the degree to which one is living out one's purpose.

So, then, for me, directly related to purpose is what we value...what it is we deem important and the degree to which we assign worth and "value" to what we value.

The Japanese have a decision-making process they refer to as "The Five Whys". Essentially, when one has to make a decision, one asks "Why", and to that response, again asks "Why?" five times...the idea being that if one can drill down five levels, then one can be fairly certain the decision has merit, i.e., a sound grounding and foundation and is not, for better words, an emotional, knee-jerk or gut decision.

So, with respect to values, when I work with folks on values, motives, etc., we ask "Why?" five times. In other words, "What does (that value, that action, that decision, etc.) "get" you?" Why? Why? Why? Why? Why?

At the beginning of the work, the answers are often insightful...and usually bring one to a conscious self-awareness as to what's really, really, really, underneath their thoughts, actions and activities, i.e., their motives.

Most often it's unconscious ego needs, for example, for control, recognition, and security.

It's when we take this first look at values that folks then get to the "heart" of the matter and move into the process of discovering their (heart-felt) purpose and then come to see often vast differences between their heart-felt purpose and what has been, to date, an ego-driven desire they "thought" was their purpose.

The underlying, and root cause, questions that ultimately define our motives, then, is "What do I value?" And, then, even more importantly, "From where do I get my values?" And, finally, "Do my values bring me a greater degree of inner peace, harmony, and sense of well-being, than they do pain and suffering?"

As this process continues, folks begin to view and approach life with a difference lens; and their internal map of reality begins to change. This change manifests in how they begin to view their world of work (home and play), what's really important to their happiness and sense of well-being.

So, as folks take this conscious journey into exploring their motivation, their values, and their purpose, they often discover there's a vast difference between "striving" and "struggling" as they explore their past and current notions of "motivation" and, relatedly, purpose and meaning of work, of life, etc. They often show up with a new-found "energy" that is positive, juicy, willing, engaging, adventurous, curious, etc.

Assuredly, folks who consciously undertake the requisite deeper purpose and values work, can and will experience challenges, bumps in the road, hurdles to overcome, but now they do so with a sense of striving, with a healthy positivity and energy that, yes, may require sweat, blood and tears, but the energy they expend in the pursuit of their values is positive, disciplined, willful, strong and courageous, exciting and adventurous. They are internally and intrinsically "motivated" and sense an inner peace in their efforts. In this place, there is true purpose and true (not ego-driven) meaning to one's life.

On the other hand, those who find themselves "struggling", usually as the result of ego-driven desires and motives, coming from a "faux" purpose, seemingly are always fighting the good fight, often come from a place of resentment, anger, defiance, compliance, guilt, shame, anxiety, and a sense of plodding. They lack a sense of adventure or excitement; often fail at positive self-management, often live with a "low-grade-fever" type of malaise, sadness, depression, hopelessness, frustration, resentment, jealousy, etc. For them, their purpose and the meaning they effort to experience are often mis-guided, most often externally driven (even though they "think" it comes from their own independent thinking...never having taken the time to go deeper inside and think through their so-called purpose). In reality, most often they are actually living someone else's values (parents, friends, neighbors, reality TV characters...), i.e., someone else's purpose and so it's no wonder they seldom experience true happiness in both the short- and long-term..

So, at the end of the day, yes, both groups of people are, in fact, motivated. Both would say they "have values."

So, concerning their being motivated, and relatedly to purpose and meaning of life, the $10 questions I might pose are:

How might each view their "sense of self?" And from where do they derive their sense of self?

If they made a list of their values and then made another list of their daily do-ings, be-ings and thoughts, would the second list directly reflect the first? If not, what's underneath the disconnect?

What role might ego play in the dynamics of their relationships, with their own self and then with others at work, at home and at play?

Is there a difference in how one feels about one's self when they are alone, at four in the morning, in their own company, as opposed to being in their new car, or in their new wardrobe, or in front of their new plasma TV screen, or at work, or being the life of the party, or the standout at the meeting...? And if so, what accounts for the disconnect? What's the "cake" and what's the "icing on the cake" and why?

How might each view their world of work and their role in it?

Does work, life and play have meaning? How so?

In terms of motivation, how is your energy and where are you generally on the continuum I mentioned at the start of this article?


Why are you on the planet?

(c) 2005, Peter G. Vajda, Ph.D. All rights in all media reserved.


Peter G. Vajda, Ph.D, C.P.C. is a founding partner of SpiritHeart, an Atlanta-based company that supports conscious living through coaching, counseling and facilitating. With a practice based on the dynamic intersection of mind, body, emotion and spirit - that is, Essential Well BE-ing - Peter's approach focuses on personal, business, relational and spiritual coaching. He is a professional speaker and published author. For more information contact, or phone 770.804.9125

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Tips to Build Your Stamina

Tips to Build Your Stamina

Submitted by: Kya Grace

“STAMINA” literally means physical constitution or the power to endure. You are running in a marathon and you need to outdo your neighbor. You mother-in- law gave you a surprise visit, and you have to carry her heavy luggage all the way up to the second floor. That’s when you need a lot of stamina. You need to stay overtime in your workplace and finish your job so that you can get the weekend off and you also need to execute your responsibilities at home, doing the chores, washing your car, helping your child finish his homework. You need a lot of stamina for everything you do. It’s like you are in a game and higher stamina makes you more resistant to instant death attacks and makes you less vulnerable to the fatal surroundings.

Life in today’s world is very challenging. You get up, you make your way to the end of the day, trying not to get into trouble and unnecessary hassle and bustle. You need a lot of stamina to get you through, all the mental, physical and social turmoil that life has to offer.

Stamina and its Effects

You need strength and stamina and a lot of it for everything that you have to execute in your life. The amount and level of stamina decides your fatigue level and tiredness. If you find yourself easily knocked out after a few household chores, you should give a serious thought to increasing your stamina.

A higher rate of stamina will help you increase the amount of work you do and best of all you won’t feel the fatigue warming up in your body.

Tips to Build your Stamina

You can choose to increase your stamina in many different ways. But it is advisable to go the natural way instead of depending on pills and stamina beverages. Given below are a few ways to increase your stamina:-

1. You need to fight the fatigue. The less the level of fatigue the more the stamina. Fatigue refers to the temporary loss of strength and energy resulting from hard physical or mental work. The potential causes of fatigue are numerous. Fatigue can occur in healthy individuals as a response to exertion from a lot of physical and mental work. Thus the first step towards increasing the stamina is reducing the fatigue level.

2. The amount of water intake is responsible for the hydration of the body. Hydration is very important to keep your energy levels at its best. Thus when you don’t drink enough water or fluids, your body doesn’t hydrate to the required level, slowing down the blood flow in your body and eventually leading to fatigue. Therefore the second step to betterment is by increasing the intake of water and fluids.

3. Sleep is the medicine which sooths our mind, knits good thoughts in our mind and frees our body of all the pain that it has endured throughout the day. The importance of sleep to the human body is priceless. Less sleep produces a negative effect on your stamina. You need adequate amount of sleep.

4. One of the most important ways to build your stamina is by breathing deeply. Your breath should make its way down to the bottom of your lungs. There are a number of reasons behind the failure of the process. Posture is a very important reason. Breathing requires the right posture. Stress is another reason why your breath doesn't make it down to the bottom of your lungs. Diaphragmatic breathing is a good procedure by which you can increase our energy and improve our stamina.

5. Exercising regularly and consistently can also help you increase your stamina. Cardiovascular exercises should be practiced to increase the stamina. Cycling, swimming and jogging can be helpful. But you can understand their positive effects, only when you continue doing them regularly and consistently.

6. Your diet constitutes a major part of the procedure to increase your stamina. Vitamins and minerals are a must in your everyday diet. Make sure you don’t have excess sugar and insufficient proteins in your diet. You should have lots of fruits and vegetables and lessen the intake of alkaline forming foods in your diet.

Now, hurry up and get going. A little progress everyday will definitely add up to big results. Make your moves in baby steps, but be regular and consistent. Your Stamina is the key to your success.

About the Author: If you'd like to register for free consultation with a Personal Trainer in Eastern Suburbs or to hire one of the expert Personal Trainers, visit Personal Trainer Sydney.

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Aspirin Improves Colon Cancer Survival Rates, Study



Aspirin may be useful for treating certain cancers, new research suggests. According to a report published in the New England Journal of Medicine, aspirin intake improves colorectal cancer survival. This finding is welcome news in the fight against cancer.

Xiaoyun Liao from the Dana-Farber Cancer Institute and colleagues sought to determine whether aspirin intake would have on a mutated gene involved in colorectal cancer. To find the answer, they selected 964 colon and rectal cancer patients from the Nurse's Health Study and Health Professionals Follow Up Study and compared people with PIK3CA, a mutated gene which is involved with cancer growth and compared it to those with the normal PIK3CA gene.

Among patients who regularly used aspirin after colon cancer diagnosis, mutated PIK3CA tumors showed better survival with aspirin. The drug was even more helpful for patients diagnosed with mutated PIK3CA and express the gene for the enzyme prostaglandin-endoperoxide synthase 2 (PTGS2). However, aspirin reportedly had no beneficial effect on patients diagnosed with the wild-type tumor.

The fact that aspirin had no effect on survival of patients with wild-type PIK3CA suggests a "relationship" that appeared to be "independent of aspirin use before diagnosis."

Liao and colleagues concluded that even small does of aspirin could increase survival rates among people diagnosed with mutated PIK3CA cancer; moreover their data suggests that "regular use of aspirin "could be suitable testing as an adjuvant treatment in patients with mutated PIK3CA cancers and that  PIK3CA status may serve as a biomarker that predicts the responses to adjuvant aspirin treatment."

Although more research is required before scientists can definitely say that aspirin can prevent colon cancer, this study is a step in the right direction.

For more information about colorectal cancer, please visit the National Institutes of Health website.


Immerse yourself in the word of God, obeying and practicing it and you shall be one of His children.

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Article Source

Liao X, Lochhead P, Nishihara R, Morikawa T, Kuchiba A, Yamauchi M, Imamura Y, Qian ZR, Baba Y, Shima K, Sun R, Nosho K, Meyerhardt JA, Giovannucci E, Fuchs CS, Chan AT, & Ogino S (2012). Aspirin use, tumor PIK3CA mutation, and colorectal-cancer survival. The New England journal of medicine, 367 (17), 1596-606 PMID: 23094721


"Aspirin Improves Colon Cancer Survival Rates, Study" copyright © 2012 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Getting Rid of Migraine Pain and Why Surgery Works

Getting Rid of Migraine Pain and Why Surgery Works

Getting Rid of Migraine Pain and Why Surgery Works
By Jason J Hall, MD, FACS

Nearly 25% of women between 18 and 50 suffer from migraine headaches. As any of you who suffer from migraines knows, the total cost - of medications, ER visits, lost days at work, etc (not to mention time lost with your family and friends, which is irreplaceable) is enormous.

The commonly accepted theory as to why migraines happen is as follows:

A migraine trigger sends a depressive wave through the main part of the brain, which then releases chemical irritants. This causes sensory fibers in the meninges - the covering of the brain - to be activated, which is then felt as pain. If this process continues, a part of the brain and brainstem known as the trigeminal nucleus caudalis (TNC) becomes inflamed and starts a process called central sensitization (a "full blown" migraine). The main symptom of central sensitization is severe pain from things that are usually painless - brushing your hair, breathing through the nose on cool days, or having the shower water splash your face. Stopping the migraine headache at this point is difficult - commonly prescribed medications will "take the edge off", but will not completely stop the migraine. The key is to eliminate the migraine headache before it gets to this stage by blocking the inflammation and release of triggering chemicals. Imitrex and the other commonly used medications works at this point of the cycle.

As the frequency of migraine headaches increases, there can be anatomic changes in the brain as a result of drawn out sensitization of the nerves. It is thought that by eliminating the triggers (which are, essentially, fuel for the fire), the headaches will diminish in intensity, frequency, and duration. Hopefully, they will disappear altogether. It is at this point that surgery should be considered.

In plastic surgery, we are trained to work on and with nerves in the arms and legs. There are certain syndromes (like carpal tunnel syndrome) that we deal with often in our residency and fellowship training where we treat the results of prolonged nerve compression. It is theorized that surgery to treat migraine headaches works in a similar manner as that for carpal tunnel - releasing pressure on nerves from otherwise normal anatomy that unfortunately causes problems in some people but not in others.

There are quite a few areas in the head and neck where nerves can be compressed by surrounding tissue (muscles or the muscle covering, known as fascia). In individuals with a genetic predisposition to getting migraine headaches, these compression points can act as triggers that start the cascade towards central sensitization and chronic migraine headaches. By releasing these nerves from their compression points with surgery, the anatomic stimulus for the headache is removed, and the headaches either disappear or are greatly reduced. We are learning more about nerve compression points of the trigeminal nerve (the main sensory nerve of the head and neck, which gives sensation to your face and scalp through its numerous branches) each and every day.

Known compression points (which can be successfully treated with surgery) are:

- supraorbital and supratrochlear nerves
- zygomaticotemporal nerve
- auriculotemporal nerve
- greater occipital nerve
- lesser occipital nerve
- numerous small nerve branches of the nasal septum & turbinates

Not everyone suffering from migraine headaches will have these trigger points, and surgery is not the solution for all migraine headache sufferers. In a number of people, avoidance of known triggers and prescription medications is enough to limit or eliminate the headaches.

However, as we have seen in numerous publications, surgical decompression can lead to a drastic reduction or elimination of migraines in 80-90% of patients. I feel that it is a treatment that is backed by sound science and logical thinking, and should be considered as a treatment option for many people as the severity of their headaches increases.

For more information about surgical treatment of migraine headaches, and to see if you or someone you know may be a candidate for surgery, visit and fill in the "Learn More" section of the website.

Article Source:,_MD,_FACS

The Three Biggest Mistakes People Make With Butt and Thigh Workouts

The Three Biggest Mistakes People Make With Butt and Thigh Workouts

The Three Biggest Mistakes People Make With Butt and Thigh Workouts
By Sean P Mahoney

Knowing just what you should do and understanding how to get it done is very important. You'll also want to understand how to exercise correctly. Nevertheless, that's just part of the picture. You should also understand what NOT to do, what mistakes to avoid. The simplest way to achieve that is to find out what common mistakes others are making and make sure that you avoid them.

For workouts to tighten your butt and develop defined, muscular legs, this also applies. Detailed below are the 3 most widespread mistakes that folks make with exercises that work the gluteal muscles of the butt and the major lower leg and thigh muscles.

First and foremost, proper form is critical when working on the lower body. This is very important because taking shortcuts or using sloppy body mechanics will very often lead to spine and joint injuries. To avoid this problem you will need to get some training before you start on your leg and butt workout regimen. The best way to do this is to hire a personal trainer. A second option would be to purchase a good quality workout DVD or exercise manual. In either case, don't make the mistake that many people make and try to figure this out on your own.

Second, you will need to start with the right amount of weight. This is usually a critical factor. Using not enough weight will be very frustrating as you will never succeed in losing fat or sculpting muscular, defined legs and a firm butt. What you need to do then is start with a safe amount of weight that you can perform 15-25 repetitions with for 2-4 sets (for legs and butt exercises). Typically you would start with a weight for upper body exercises that you could manage for 2-4 sets of 10-15 repetitions..

Last but not least, avoid working out the same body part every day. In this case, we are talking about legs and butt (gluteal muscles). This scenario is encountered when you get the idea that working your leg and butt muscles every day will give you quicker results. The way to stay away from that is to perform a mix of different leg and butt exercises every other day. For example, you could do weight workouts two days each week and then add a third day of running hill intervals. If you want to make even faster changes with fat loss and firming your thighs, you could add an extra plyometrics workout each week.

You will want to carefully stay away from these mistakes with workouts to tighten your butt and develop defined, muscular legs. Stick to the suggestions above in order to avoid these types of errors and do things the right way. You will then be assured of much better results!

How to lose fat, sculpt and tone your butt and legs and get flat abs are the key focal points of my site for men and women 35 and over... Join me at

My site is dedicated to safe, proven and effective strategies that I have researched, used and perfected.

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20 Weight Loss Super Foods

20 Weight Loss Super Foods

20 Weight Loss Super Foods
By Rob A James


  1. Apples - these are the ideal on the go low-calorie snack at only 70-100 calories each
  2. Steak - eating red meat may help you peel off the pounds, with the proteins in steak retaining muscle mass whilst shedding those pounds, try to consume local organic beef
  3. Eggs - can help you trim inches at less than 80 calories each and packed with vitamins, minerals and essential amino acids
  4. Kale - one raw chopped cup of Kale contains only 34 calories and about 1.3 grams of fibre, as well as a hearty helping of iron and calcium
  5. Oats - the steel-cut and rolled oat varieties are the most filling choice and they can also help to reduce cholesterol
  6. Lentils - eating lentils helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area
  7. Goji berries - these chewy, tart berries are high in vitamin C and beta-carotene and have a hunger-curbing edge
  8. Wild salmon - omega-3 fatty acids improve insulin sensitivity which helps build muscle and decrease belly fat
  9. Buckwheat pasta - buckwheat is high in fibre and, unlike most carbs, contains protein making it a very filling food of choice
  10. Blueberries - berries with a blue hue have the highest antioxidant level of all commonly consumed fruit
  11. Almond butter - adding this spread may lower bread's glycaemic index, its omega 3 fatty acids also helping to support bone strength and lower LDL cholesterol levels
  12. Pomegranates - the seeds in Pomegrantes are loaded with folate and disease-fighting antioxidants, they're low in calories and high in fibre
  13. Chilli's - a compound in chilli's called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chilli's
  14. Yoghurt - can stave off hunger by keeping blood sugar levels steady
  15. Quinoa - (pronounced keen-wah) can keep you satisfied for hours, it's high in protein and it contains all eight essential amino acids for tissue development
  16. Sardines - high in protein and loaded with omega-3's which also helps the body to maintain muscle
  17. Tarragon - can be used in place of salt in marinades and salad dressings, it's loaded with antioxidants and may even help protect against high cholesterol
  18. Parmesan - packed full of easily digestible protein and promotes the development of Bacillus Bifidus for a healthy gut
  19. Avocado - the heart healthy monounsaturated fat increases satiety is high in fibre, folate, potassium, vitamin E and magnesium
  20. Olive oil - has healthy fat that increases satiety (like avocado), research shows it also has anti-inflammatory properties


Rob James

Visit my website at the above link for more information on how you can achieve maximum results in your fitness regimes to help you to build the perfect male body.

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Gain Muscle and Increase Your Chest by One Inch in a Week

Gain Muscle and Increase Your Chest by One Inch in a Week

Gain Muscle and Increase Your Chest by One Inch in a Week
By Wayne Atwell

Today I am going to explain to you how to quickly and easily add an inch of muscle to your chest and increase your bench press.

All you need to do is follow this simple push up routine for a week and you will see incredible gains. I did this routine a few weeks ago and I saw a noticeable increase in strength as well as muscle mass.

Before I started my chest measured 39 inches and I could bench 255 twice. After I finished, my chest had increased to 40 inches and I was able to bench 255 five times. This is an incredible increase in strength.

So here is the routine:
Day 1 is a work day, which is when you will build the muscle. On work days after you wake up you will do as many push ups as you can. This is your max set. Every 2 hours you will do another set of push ups. Each set will be half as many push ups as the last set. If a set should be less than 5 push ups, then do 5 instead of half. Stop once you have done 5 sets.

Day 2 is a recovery day, which is when your body recovers so you are able to do another work day. Do 50% as many push ups as you max set from the day before when you wake up, then do the same number of push ups 2 hours later and you are done for the day.

From here on out you will alternate between work days and recovery days. Each work day you will reset your max set when you wake up. Be sure to eat more than normal on work days, and get plenty of protein. On day 1 my max set was 65. By day 7 my max set was 100. This routine can work for anyone, whether you haven't worked out in years or you go to the gym several times a week. I have been going to the gym several times a week for over 3 years and this routine added an inch to my chest and added more than 20 pounds to my bench. Give it a try, what do you have to lose? A week?

While was doing this routine I still hit the gym and worked shoulders, back and biceps but I avoided working my chest and triceps.

Gain Muscle and Increase Your Chest by One Inch in a Week - by Wayne Atwell

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Ten Fun Family Friendly Board Games

Ten Fun Family Friendly Board Games

Submitted by: Lynn Powers

What can be better than spending an evening around the table with your family? For me, not much! I love Family Game Night, which doesn’t happen nearly as often as I’d like it to, but my family tries to schedule at least one per month. It’s a treasured time of togetherness, reconnecting amidst our hectic schedules, as well as a whole lot of laughter and FUN!

Here is a list of fifteen family friendly games you’ll want to include in your Family Game Night.

1. SORRY. Have a blast chasing each other around the board, trying to get “home.” And no need to feel sorry for sending someone back to start. That’s the name of the game! Recommended for ages 6+

2. ARE YOU SMARTER THAN A 5TH GRADER? Aha! The perfect way for you to prove to your kids that you ARE just as smart as they are. You’ll love getting those questions right and they’ll love it when you mess up. Recommended for ages 8+

3. MONOPOLY. The world’s most popular board game sometimes also turns out to be the world’s longest. But this classic game is fun, entertaining, and educational. Tired of the original version? Try the Sponge Bob, Speed Die, or Disney version! Recommended for ages 8+

4. CRANIUM’S WHOONU. This game doesn’t actually come with a board but it’s one of my family’s favorites. Played with cards and chips, it gives family members a chance to see how well they know each other. Plus, each round only takes a few minutes so it’s a nice reprieve after an endless game of Monopoly. Recommended for ages 8+

5. CLUE. Okay you mystery lovers, this one’s for you! See if you can figure out who, where and how in this crime solver’s dream game. Also available as a DVD game and in a Junior edition. Recommended for ages 8+

6. A TO Z. This fast-paced word game was named as the 1997 best word game of the year by Games magazine. Race the clock and your opponents as you come up with as many words as you can for pre-selected categories. Recommended for ages 8+
7. SEQUENCE. The ultimate board game and card game, combined. Play with the cards in your hand to make sequences on the board. Super addicting and loads of fun. Recommended for ages 7+

8. YOU GOTTA BE KIDDING! Would you rather run across a hungry alligator’s back or underneath an angry elephant? These are the kinds of questions you’ll have to answer in the kids version of Zobmondo’s Would You Rather Game. This is a totally goofy game that will make you think and keep you laughing. Recommended for ages 7+

9. THE GAME OF LIFE. Take a test drive down your life’s road. Earn money, get married, and have kids along the way! Different versions, such as Sponge Bob and Pirates of the Caribbean are also available. Recommended for ages 9+

10. BEAT THE PARENTS. Pit the parents against the kids in this challenging trivia game. Who knows more about the others’ generation? Recommended for ages 8+

FUN is something every home can use more of and hopefully this list of games will help add some fun to your family. But no matter what games you end up playing, the important thing is that you’re spending time together. When you do, everybody wins!

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