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April 2015

The Difference Between Fat Loss and Weight Loss

The Difference Between Fat Loss and Weight Loss

Submitted by: Anne C. Smith

We all want to possess a trimmed shape or a better body, but this seems to be very challenging for most people. It’s either they are too lazy to do it, or they have been misinformed making their ways ineffective. Losing weight the right and healthy way is very important because it can lead to certain negative effects to your body. That is why you need to know how to differentiate between what is fat loss and weight loss, because there is a big difference between the two.

Fat is a nutrient that is essential to a variety of body functions, and one in particular is that it fuels the body to have energy. Fat is also important in order to drive the other nutrients to do their specific functions.

Weight on the other hand is the total weight of your bones, muscles, organs and body fats.

When we don’t control what we eat, we end up storing more calories in the fat cells. This leads you to balloon in size and in pounds. So basically when you gain fats, you also gain weight.

But the direct correlation may not always be true when it comes to fat loss and weight loss. There are instances where you may lose fat but still maintain or even gain weight. This means that weight loss doesn't always mean fat loss; and fat loss is what people actually are trying to achieve.

Don’t obsess over what you see on your scale because this simply tells you your weight, and that could fluctuate every day. It can be affected by the contents in your stomach, bowel, bladder, water loss or retention, or muscle gain and loss. It is also quite unfortunate that we really can’t rely on the scales to tell us the fats that we are losing or gaining.

If you are not aware with the difference between the two you could be burning calories that are not really coming from fat but from the muscles instead. Losing muscles mass means that your metabolism is less efficient. It decreases your metabolic rate and diminishes your ability to do physical activities. That is why some exercise and diet regimen doesn’t provide the best results.

If you want to lose fat, you need to cut back on your calorie intake. Each pound of fat in your body is composed of 3,500 calories, and in order to eliminate the excess, you need to burn more than what you are taking in. So reduce calorie intake and gradually increase the amount of exercise that you do every week.

But it is important that you know the right exercise because by simply doing some slow and steady jogs, you signal your system to use those rather idle muscle weight. That is why the body ends up seeking energy source from the muscles rather than taking this from the fat stores.

If you add some strength training into your exercise regimen by lifting weights, you tell your body that you actually use those muscles thus conserving them. And as a result, your fat stores will be burned for energy.

For some people, once they get that trimmed body, they still have to deal with the same amount of unrelenting fats. This is what we call “stubborn fats” where no amount of exercise or diet can seem to eliminate it. For this case, surgical interventions such as liposuction or tummy tuck may have to be done.

About the Author: Look Slimmer and firmer with liposuction surgery in stomach, neck, thighs and cheeks. Avail the $27/wk payment plan for liposuction in Brisbane and get started today! Visit for more information.

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5 Tips For Goal Setting For Weight Loss Success

5 Tips For Goal Setting For Weight Loss Success

Submitted by: Kya Grace

If you are hoping to cut down a few pounds or lose weight, well, let us get this straight mere hoping or fancy wouldn’t do. Unless you don’t belong to the tribe of people who are obsesses with working out, getting yourselves to stretch and run is quite a huge task at hand. Sticking to your routine and following your time-table is even thornier, if you are not properly motivated. What you require is a direction, which can be achieved only by setting a goal ahead of you. Goal setting is as much as an art as physical training is. It requires sensibility and a proper understanding of your body’s limitations and requirements. Listed are five tips that will be of assistance when you plan your workout.

1. Primarily, what you should tune yourself into a realistic person. Your wild imagination and out of reach dreams can only get you so far. Setting a realistic goal is simple enough. If you plan to follow a 30-day workout routine, hope to lose only as much as your body can in 30 days. For this, it is advisable that you seek the guidance of a physical trainer, who can assess your body’s movements and evaluate your cardiovascular and muscular abilities and flexibility. This might offer a bit of disappointment, if you were hung up on a goal, and if your trainer has just told you that it seems quite far-fetched.

2. Of course, if you have huge plans, then be sure to allocate enough time. Your body isn’t some machine that can lose, gain and develop as per your whims and fancies. Getting your body accustomed to the routine, giving it enough time to pull itself back from rigid routines are things you have to ensure while planning your work out.

3. A method of planning which has known to work is setting your goal in an ascending order. Start low, and work your way up. This way, not only does your body get used to the routine, but it can also uplift your spirit, and the slow progress will begin to be more visible and obvious. You will find yourself being constantly encouraged to work out further.

4. No planned program is complete without a diary, or a record of your progress or even the lack of it. Updating your diary with details of your fitness accomplishments will foster your motivation to work out. Being completely truthful to your diary helps; a quick look through it should let you know where you stand and what more you should be putting in.

5. Stick to routines which your body wouldn’t have much trouble adjusting with. If you’ve put on a lot in the past few months, it wouldn’t be sensible to plan a 5 km jogging routine for everyday of the month. Similarly, do not try to overdo it to get there faster. This can rebound terribly, since over exhaustion is something no human body can take. Injuries will come in without even bothering to knock.

However, setting a goal that enables you to take your time to attain it isn’t healthy either. For one thing, you would hit low on the gratification quotient; the simpler your goals are, the less satisfaction you receive.

Failing to reach your goal can only mean that they aren’t suitable for you. Devise one that incorporates your schedule, and convenience, and you can get there in no time!

About the Author: If you would like to hire a Personal Trainer in Coogee, or a free Bootcamp session, visit Sydney Boot Camps.

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Top 7 Tips To Go Organic

Top 7 Tips To Go Organic

Submitted by: Raymond Geok Seng Lee

In the light of these studies, it is surprising that few studies have compared the health consequences of eating organic and conventionally grown produce. Any fruits and vegetables are better than none. In a study, those who ate the fewest plant foods had the highest cancer rates, and those who ate the most produce had the least cancer. Most pesticides are fat-soluble. If you eat plants that have been treated with them, you ingest a tiny amount of residue that accumulates in your fatty tissues, such as female breast tissue. But the real problem develops when you eat animal fat. Food animals accumulate pesticides in their fat tissues throughout their lives. By the time people eat them, they have much higher levels than any of the feed plants they ate. When people eat meat, they consume most of the pesticides the animals ate. The higher up the food chain you eat, the more toxic chemicals you ingest. The cleanest produce is organic. Even organically grown fruits, vegetables, grains and beans may pick up some pesticide contamination because of chemicals in groundwater, in the air from neighbouring nonorganic farms or from fumigation of trucks and warehouses. But compared with conventionally grown produce, organic fruits and vegetables are significantly cleaner. If you opt for organic fruits and vegetables, the good news is that they are more available than ever. Health food stores, farmer’s markets and even some supermarkets now carry items called organic. So what are you waiting for?

1.Support Your Local Farmers

Buy foods in season and encourage your supermarket to stock locally grown items, which are less likely to be waxed and treated with postharvest pesticides during transport and storage.

2.Scrub Up

Wash all the fruits and vegetables with a dilute solution of dishwashing liquid and water. Use a vegetable brush. Chop spinach, broccoli, cauliflower and celery before washing.

3.Grow Your Own

No matter where you live, you can grow at least some of your own fruits and vegetables organically. If you do not buy organic, you can still minimize your exposure to pesticides by heeding the above suggestions.

4.Do Some Research

Contact your state agriculture department or local extension service for referrals to organic growers in your area. Contact the farmers and ask how they grow their produce and where they sell it.

5.Meet Your Greengrocer

Talk with your health food store or supermarket produce manager. Ask for organic produce.

6.Buy Your Produce By Mail

It is easier than you think. Pick those nearest to you for the freshest items and lowest shipping costs. Root vegetables – carrots, turnips and rutabagas – are excellent mail-order choices. They ship well, and when conventionally grown, root vegetables tend to accumulate higher levels of pesticides than other vegetables.

7.Exercise A Little Skepticism

Unless you trust the vendor, do not place too much faith in handwritten signs. Look for certification label. Labels include “Farm-Verified Organics.” “Organic Crop Improvement Association,” “Organic Growers and Buyers Association” and “California Certified Organic Farmers.” Only California has a government-regulated organic certification program. The other certification labels are granted to members of voluntary associations who pledge to uphold certain voluntary standards. But any label is more trustworthy than a handwritten sign.

About the Author: Raymond Lee is one of the foremost experts in the health and fitness industry specializing in body health, muscle development and dieting. He is currently the author of the latest edition of "Neck Exercises and Workouts." Visit for more information.

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Sweet Sam's Baking Company Recalls Starbucks Black & White Mini Cookies Due To Undeclared Milk Allergen



According to a posting on the Food and Drug Administration (FDA) website, Sweet Sam's Baking Company of Bronx, New York is recalling all lots of Starbucks Black & White Mini Cookies sold in Starbucks Company operated stores on or before Thursday, April 23rd, 2015, because the cookies contain milk, a known allergen that wasn't declared on the packaging.

The product comes in a 2.0 oz. (56 g) clear film package, each containing two cookies which were sold in Starbucks Company -operated stores in  the following states:

  • Connecticut
  • Delaware
  • Florida
  • Georgia
  • Maryland
  • New Jersey
  • New York
  • Ohio
  • Pennsylvania
  • South Carolina
  • Washington D.C.
  • West Virginia

On the front of the package are printed the words “Black & White Mini Cookies”, “A New York City Favorite”, and “SKU 408785”. Upon the rear panel, among other details, are the words, “Manufactured for: Starbucks Coffee Company”, and UPC code “833282000495”.

"The recall was initiated by Sweet Sam's Baking Company after it was discovered that the label did not reveal the presence of milk. Two customers with milk allergies reported having an allergic reaction after consuming the product. No other illnesses have been reported to date. A product packaging review determined that the private-label packaging design omitted the presence of milk from the ingredient panel. Subsequent investigation indicates the problem was caused by an oversight in the design process of the private label. The packaging for Black & White Cookies sold under Sweet Sam's own trademark does not suffer from this error. The company will be revising the labeling of the product before re-introducing onto the market." the company posted on the press release.

People who have an allergy to milk run the risk of experiencing a serious or life-threatening reaction if they eat the product.

The company advises consumers who have bought packages of Black & White Mini Cookies sold at Starbucks and have an allergy to milk are to discard the product or return it to any Starbucks store for a full refund.

Consumers with questions may contact Starbucks’s Customer Relations at 1-800-782-7282, Monday through Friday, 8:00 AM to 5:00 PM, Pacific Time.


7 But as for you, be strong and do not give up, for your work will be rewarded." 2 Chronicles 15:7

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Article Reference

FDA Recall --- Firm Press Release


"Sweet Sam's Baking Company Recalls Starbucks Black & White Mini Cookies Due To Undeclared Milk Allergen" copyright © 2015 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Top Reasons Why You Don't Exercise

Top Reasons Why You Don’t Exercise

Submitted by: Mike Umberger

So, what’s your excuse for not exercising? Though it is not a crime to avoid exercise, it is indeed a travesty to come up with new and innovative excuses to shirk exercise. And you are not alone, if you have a reason not to exercise. Many people, all over the world, have their own logic behind leading an inactive life and being quite happy with it. Read on to find out why there cannot be a valid reason to stay away from exercise.

If you find your excuse for not exercising among this selection, you might well stop making it again!

1. You hate to exercise. And how can you do something you don’t enjoy? Well, let’s get this straight. Do you stop working if you hate your boss? Sometimes, if not always, it’s the end that is important and not the means. And exercise can be enjoyable, if you give it a go.

2. You tried but quit. Whom are you kidding? There are a thousand and one things we all fail to do at one go, but pick up the pieces and try again. You know why you quit, but you should also know that there are ways to make sure that it never happens again. If you made mistakes in your previous attempt, own up and make amends. Hire a personal trainer, who can keep you motivated enough not to quit this time around.

3. It’s too costly. While you may spend thousands of dollars on gadgets, jewelry or vacations, when it comes to a gym membership the rates seem exorbitant! Well, if you really want to penny pinch, why don’t you work out at home? Try no-equipment exercise, run, jog, walk and use the internet to get useful tips and advice on how to exercise. You can also buy training stations, which can help you do numerous exercises with one piece of equipment.

4. You don’t know how to workout. Ignorance is not bliss. So, stop making this lame excuse because there are many ways in which you can gather knowledge about fitness and exercise, but only if you want to. Personal trainers, fitness trainers, instructional videos, e-books, websites and journals are all there to help you out. How about putting them to good use?

5. Exercise takes a lot of time to produce results. But then, do your investments not take time to reap dividends? Your body is not play-dough which can be shaped up in an instant. It generally upto three months before you can get visible change in your body as a result of exercise. But once they start coming, three months seem very little time!

6. You don’t have the time. Most people seem to think that they are busier than they actually are. Well, you should know that presidents, CEO’s and working moms find time to exercise. Are you busier than all of them? Time is difficult to find only when you are disinclined to do so. 30 minutes or two sessions of 15 minutes each during the day are all that you need.

By avoiding exercise you are not helping yourself at all. So, go ahead and find a reason to exercise, for a change!

About the Author: Are one of these reasons holding you back from training with Chicagoland personal trainers? If so you need to look that reason straight in the face and call up some personal trainers Barrington, IL locations.

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Every Day Eats

Every Day Eats

Submitted by: Sandra Prior

As a runner, how much carbohydrate do I really need in my diet?

Your carb needs are quite different than those of your sedentary pals. If you're running about 40 kilometres a week, aim for at least 4.5 grams of carbohydrate every day for each kilogram of body weight. That's about 340 grams of carbs for a 75kg runner (non-runners need just 250 grams a day). If you're running higher mileage, increase this to three to seven grams of carbs for each kilogram you weigh. An easy way to make sure you're getting enough carbohydrate is to think of your plate as a clock. Fill 35 to 45 minutes with wholesome carbs, such as fruits, vegetables and whole grains. Fill the remaining 15 to 25 minutes with lean protein and healthy fats, such as nuts, olive oil and salmon.

Do I have to eat before my early morning run?

If you're running for less than 60 minutes, you can skip the pre-workout meal. An hour or more, though, and you'll want to fuel up beforehand. Why? Because runs lasting more than 60 minutes tap into your glycogen stores, which are often low in the morning. If you don't eat, you may run out of energy before you finish your run. Research also shows that eating carbs can boost your running speed and improve sprinting at the end of the workout. Aim for 50 to 80 grams of easily digestible carbs one hour before running. That's about 200ml of sports drink, half a bagel with jam and a piece of fruit.

To lose weight, should I not eat after working out?

It may seem counterintuitive, but eating a small meal post-run can actually help you lose weight. It supplies your body with crucial nutrients so you can recover and run well the next day, and also keeps your metabolism from slowing down so you continue to burn calories post-workout. The key is keeping it small. Eat a meal between 200 and 500 calories (depending on your body size and the length of your workout) that includes complex carbs and lean protein (like a chicken sandwich on whole wheat with fruit). By cutting back on portions, you can shave off calories and gradually lose weight - without compromising your running.

What should I eat to help prevent muscle soreness?

Rather than popping ibuprofen, try making cherries or cherry juice a part of your diet. Research on runners in the 2008 London Marathon suggests this fruit may be the new dietary anti-inflammatory. According to the study, drinking 200ml of tart-cherry juice twice daily for several days before and after the race reduced muscle damage and inflammation post-marathon. Researchers think potent compounds called anthocyanins, which are found in tart cherries and other red and purple fruits like blueberries, pomegranates and purple grapes, are responsible for decreasing muscle soreness.

Alcohol Consumption Linked To Higher Omega-3 Levels

Several studies have found that moderate alcohol consumption helps protect against coronary heart disease. A previous study of French men found that moderate alcohol consumption increased the plasma and blood cell concentrations of the very-long-chain omega-3 fatty acids EPA and DHA. This increase in EPA and DHA could be one way that alcohol consumption protects against coronary heart disease.

Fact or Fiction?

White vegetables are less nutritious than green or other colorful types.

While vibrant color is a good sign that a vegetable or fruit is loaded with health-boosting compounds, pale vegetables such as cauliflower, onions and parsnips have their own benefits. Both onion and cauliflower are packed with compounds that fight cancer. And parsnips (great in soups and stews) are filled with potassium and fibre, which both promote heart health.

About the Author: Sandra Prior runs her own bodybuilding website at

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Royal Frozen Food Recalls Beef and Chicken Blintzes Due to Misbranding and an Undeclared Allergen



The USDA's Food Safety and Inspection Service (FSIS) has announced that Royal Frozen Food, an establishment in Los Angeles, California, is recalling approximately 3,821 pounds of beef and chicken products due to misbranding and an undeclared allergen.

The FSIS has designated this a Class I Recall of High Health Risk.

The agency says the chicken blintzes and beef blintzes were produced on various dates before April 16, 2015.

The beef and chicken blintzes items were shipped to retail stores and markets in California and Nevada.

The following products are subject to recall:

  • 20-oz. plastic trays containing ten pieces of “Royal Frozen Food, BLINTZES Blintzes with BEEF” with bar code “6 0723830019 5.”
  • 20-oz. plastic trays containing ten pieces of “Royal Frozen Food, BLINTZES Blintzes with CHICKEN” with bar code “6 0723830025 6.”  

According to the USDA, the recalled products bear the establishment number “Est. 20585 or P-20585” inside the USDA mark of inspection.

The products contain milk, a known allergen, which is not declared on the product label.

Neither the FSIS nor the company have received no reports of adverse reactions due to consumption of these products.

According to the USDA, the problem was discovered during a routine label review by FSIS personnel.

The agency advises anyone who is concerned about an injury or illness to contact a healthcare provider.  

Consumers and Media with questions about the recall can contact Gloria Cheng, Manager, at (323) 938-8666.

2 Many are saying of me, "God will not deliver him." "Selah" 3 But you are a shield around me, O LORD; you bestow glory on me and lift up my head. 4 To the LORD I cry aloud, and he answers me from his holy hill. "Selah" 5 I lie down and sleep; I wake again, because the LORD sustains me. 6 I will not fear the tens of thousands drawn up against me on every side. Psalm 3:2-6

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Article Reference

USDA News Release


"Royal Frozen Food Recalls Beef and Chicken Blintzes Due to Misbranding and an Undeclared Allergen" copyright © 2015 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Winning Tactics For Giving Up The Diet

Winning Tactics For Giving Up The Diet

Submitted by: Gary Matthews

You might disagree, but hear me out on this, if you're thinking of going on a diet to lose those extra pounds think again. Long-term weight control through dieting is near impossible, for the simple reason is that diets promote only short-term solutions not long term.

After dieting you'll certainly look lighter on the scales, but in most cases this is because you've dumped a few pounds of body fluid and muscle, and not because you've lost any significant amounts of body fat.

One of the main reasons diets don't work is because they send the body into starvation mode - a survival mechanism for times when humans faced periods of famine. Cutting back on our energy intake causes the body to lower its metabolic rate, which reduces its ability to burn fat.

At the same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugars - the exact foods we are trying to do without!

Alarmingly, research has shown that repeated dieting actually makes it harder to lose weight and easier to put it on.

This is because when you dump the diet and return to normal eating habits, the drop in metabolic rate caused by the diet means that your old eating habits actually represent excess in calories.

Not only do you regain the fat stores just lost, but you may even gain a bit extra.

Five more reasons to stop dieting

* Diets sap energy - Too little food means not enough energy for physical activity.
* Diets lower your metabolism - Dieting causes your body to conserve energy, making results harder to achieve.
* Diets are unhealthy - A cycle of rapid weight loss followed by weight gain can lead to a loss of lean tissue from your body and calcium from your bones. It also strips the body of essential vitamins and minerals.
* Diets make food the enemy - Food provides nourishment and comfort. Diets can make you afraid to eat, depriving you of one of life's pleasures.
* Diets cheat your confidence - Going from one failed diet to the next can leave you feeling depressed and create a cycle in which guilt battles against food.

Regular physical activity and a healthy, balanced diet aren't as glamorous as the quick fixes, but they do get better results.

Start with one extra exercise session and one less fatty takeaway meal per week, and gradually work towards a lifelong plan for achieving your best weight.

If you change the way you eat or exercise to lose weight, ask yourself this question. Can I see myself sticking to this routine for life?

If the answer is "no" then its time to change what you're doing. Any healthy weight loss plan should include the following:

* A wide variety of foods.
* Regular and enjoyable exercise.
* Enough filling foods to avoid constant hunger.
* At least 1200 calories a day.
* Flexibility for treat foods and social occasions.
* A realistic goal of your best weight (not necessarily your lowest weight.)


A realistic weight loss is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable return back to the weight at which you started as quickly as it was lost.


* Weight loss is quick and simple.
* Exercise is not necessary.
* Certain exercises can spot reduce.
* Carbohydrates (for example, bread, potatoes, rice, and pasta) are fattening.

Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc.

Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity.

These are the basics you'll need to aim for.

A sound weight loss-eating plan should:

* Be nutritionally sound, providing all the nutrients you need.
* Never promise fast weight losses.
* Offer an eating plan based on real food.
* Allow you to eat out.
* Avoid expensive meal plans, products and supplements.
* Not avoid carbohydrate foods, e.g. bread, rice, pasta, cereals and potatoes.
* Make gradual dietary changes.
* Provide knowledge.
* Allow you to eat all foods
* Recommend physical activity.

Fat calories are more fattening than carbohydrate calories. Your body can easily convert the fat you eat in food into body fat, so to lose weight you need to cut down on fats and foods that contain it.

Consider the following steps to reduce fat in your diet.

* Use skimmed or skimmed milk in drinks, cooking and on cereals.
* Buy a non - stick frying pan.
* Buy a cheese slicer
* Cut the visible fat from meat.
* Eat very little pastry.
* Learn how to read a food label.
* Substitute low fat yoghurt for cream.
* Remove the skin from chicken and turkey.
* Eat fruit as snacks rather than eating chocolate and biscuits.
* Eat fewer burgers and sausages.

In conclusion the way to lose body fat and maintain muscle is to have a food program for life and more energy output. Increase the amount of fruits, vegetables, non-fat dairy products, whole grains and beans that you eat.

About the Author: Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit right now for your 'free' weight loss e-course.

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Baseball Strength Training - The Right Way

Baseball Strength Training - The Right Way

Submitted by: Paul Yost

Baseball strength training is one area of the sports world that's a bit behind in terms of training methodology. Thoughts of training with light weights, emphasizing stretching only and performing long slow bouts of endurance training are still around today. It's my opinion this idea leads to more opportunity for injury and reduced performance. This article's focus is not on giving out a cookie cutter program, but about providing ideas for improving your baseball strength training program.

On that note, baseball is considered a power sport and should be trained as such. This means focusing on improving the power capabilities of the athlete through various strength/power training methods. Power cannot be achieved without a base of strength so more of this quality should always be sought after. Often this requires lifting heavy loads coupled with plyometric (jump training) and sprint-type activities for conditioning.

Weight Training for The Baseball Athlete

A baseball strength training program should look similar to training programs of other athletes. Sport specificity is the big term used today, but really should only apply to conditioning. The idea of sport specific strength training implies the use of loading movements associated with the sport. I feel mimicking sport skill under load is inherently dangerous to the athlete and the load (weight) used during these activities is typically too low to produce any real result.

The Baseball training program should center around strength improvement. In my experience most, if not all, baseball players need more strength. Strength is the foundation of speed, power and endurance. The best way to accomplish this is through focusing on big compound movements like squats, deadlifts, chin ups, lunges, various pressing movements, etc. Single joint movements should account for 20% or less of the total training volume to achieve maximal progress. A few possible contraindicated exercises for the baseball athlete are as follows:

Overhead Lifting

Some Olympic Lifting Variations

Barbell Pressing Movements

By making strength improvements alone, most baseball players will see significant performance improvements in one or more

A Word On Unilateral Exercise

Baseball is a sport that promotes unilateral strength dominance/imbalance. This is because one side does most of the work at the expense of the other, leading to a potentially large strength imbalance between left and right sides. This significant imbalance predisposes the athlete for injury.

Training one limb at a time will reduce the strength differential. This applies for all aspects of the body including the rotator cuff and scapula. I use this specific example because many pitchers only focus on their throwing side shoulder. They feel there's no need to train the opposite side because it's not used for throwing the baseball. This still, however, makes the athlete susceptible to injury.

In Conclusion

I hope this helps you get a better idea of what a baseball strength training program should look like. Just remember, baseball is a power sport and needs to logically/safely be trained as such. Good luck!

About the Author: Paul Yost is the Owner/Operator of Paramount Fitness Training, a fitness company based in Houston, TX. Find more about his services, get more FREE information and gain access to quality nutrition/supplement products at:

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11 Shortcuts to a Healthier You

11 Shortcuts to a Healthier You

Submitted by: Sandra Prior

Living longer and feeling better doesn’t have to be drudgery. Armed with the right tools, a man can completely protect and preserve his own body. What you’re about to read is your own personal toolbox. Top to bottom it contains all the right know-how you need to avoid a disaster down the road.

Prevent Colon Cancer

Swap the chips for a snack that may save your life: Brazil nuts. They're the top food source of selenium, a mineral that one study showed may reduce the risk of colon cancer by as much as 60 percent. It looks promising as a way to help prevent colon cancer. A couple of Brazil nuts a day will help you hit the target amount of 200 micrograms of selenium.

Ulcer Proof your Stomach

If a type of bacteria called H pylori is the firebug that ignites most ulcers, then a serving of broccoli sprouts is your edible sprinkler system. In a study sponsored by the US's National Academy of Sciences, sulforaphane - a phytochemical in the sprouts - killed off any H.pylori that was exposed to it. Try folding sprouts into your omelet’s or using them in a sandwich. (Regular broccoli contains some sulforaphane, too.)

Beat Bad Breath

Gargle with nature's mouthwash: green tea. When researchers at the University of British Columbia tested different strategies for eliminating bad breath, they found that green tea was most effective at wiping out the germs and the volatile sulfur compounds (VSC) that cause stench mouth. (Chewing gum and mints actually increased the amount of VSC.) Make green tea at home and give it a good swish around in your mouth before swallowing.

Protect your Prostate

Blueberries are the fruit with the most antioxidant firepower, but plums may be the real nukes against prostate cancer. Preliminary research at Texas University found that phyto-chemicals in red-fleshed plums inhibit prostate-tumor cell growth in the laboratory by 80 percent - 20 percent more than blueberries do. The research is still in the early stages, but there's definitely no downside to eating plums.

Stop a Heart Attack

Harvard medical school researchers found that drinking one or more cups of black tea a day was associated with a 45 percent decrease in heart attacks. The flavonoids in the tea may reduce the build-up of fatty deposits in the arteries. And it doesn't have to be any fancy tea; Lipton or Five Roses will do the artery-clearing trick just as well.

Stop Sweating

Put on your antiperspirant at night, before you go to bed. Even after you dry off from your morning shower, your pores still hold enough water to dilute the antiperspirant. By comparison, your skin is completely dry by the time you're ready to hit the sack, allowing the antiperspirant to concentrate in the pores. If you need peace of mind, apply antiperspirant in the morning, but it isn't necessary; the active ingredients- aluminium chloride or zinc chloride - are good for 24 hours.

Prevent Diabetes

Whip up a peanut-butter-and-jam sandwich. In a study published in the Journal of the American Medical Association, researchers found that those people who ate peanut butter just once a week had a 16 percent lower risk of developing type-2 diabetes than those who didn't eat any. One explanation may be the fats in peanut butter. Previous studies have shown that a high intake of mono-and polyunsaturated fats improves insulin sensitivity.

Start Losing Weight

A 250ml yoghurt (the light kind) contains 400mg of calcium, almost half of the 900mg research shows you need to eat each day to keep the obesity gene turned off. If you don't get enough calcium, the body stores fat more readily. Plus, yoghurt has eight to 10 grams of protein, which helps suppress appetite and may boost the activity of Leptin, a hormone
that plays a key role in kilojoule burning.

Short-Circuit a Headache

Try pinching the webbed area between your thumb and index finger (either hand) for 30 seconds. It's called acupressure, and while researchers haven't carried out a randomized, placebo-controlled study on the strategy, the theory is that it stimulates nerve impulses to the brain and reverses blood-vessel dilation. Expect your head to stop throbbing in about 5 minutes.

Save your Eyesight

Carrots have the rep, but go with mangoes. They're loaded with beta-carotene and vitamins C and E, three antioxidants that protect your eyes from vision-altering, free-radical damage. We know that these antioxidants help decrease vision loss in patients with age-related macular degeneration.

Avoid a Stroke

Chug 500ml of orange juice. In a 10-year study of 2 400 men, Finnish researchers found that the men taking in 200 milligrams (mg) of vitamin C a day, had a lower stroke risk than those taking in only 40mg of C. Researchers attribute the reduction in risk to vitamin C's ability to minimize artery damage from free radicals, reduce blood pressure and help control cholesterol.

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