More than half of Americans are overweight-including at least 1 in 5 children. Nearly one third of the population are obese. Obesity in the United States is now being called an epidemic. Although obesity is on the rise in our society, there are locals throughout the Polk County community who are dealing with it head-on.
More than 60 percent of the nation's population is categorized as overweight or obese. The methods for losing weight and staying healthy are as different as the people who try them. Polk County is home to several weight loss clinics and work-out gyms that help locals to keep from falling into that national number.
Gosline who has been a weight watcher for several years now leads between 350 and 400 clients throughout Polk County, offering meetings on a daily basis to encourage motivate and support. Gosline lost 22 pounds herself as a client and after extensive training, became part of the Weight Watchers staff.
One of the popular weight loss systems is the Body Type Diet which has enjoyed a lot of success in recent times
Tuesday, October 4, 2011
Eating Chocolate May Actually Be Good For You
This does sound very contriversial but Hershey's actually funded a recent study which endeavored to find out whether or not overweight and obese women would still be able to lose weight, despite having chocolate or another sweet treat on a daily basis. The results: women lost an average of 11 pounds over a four month period of time.
"Women think about going on a diet and think they have to deprive themselves of their favorite foods, but really that's not the case if you incorporate them in a portion-controlled way." Kathryn Piehowski, who was part of the research team said.
Debra Keast from the Food & Nutrition Database Research Inc in Okemos, Michigan, is in support of healthier snacks, such as yogurt and nuts, and supports eating regularly so one isn't starving their body. "I think allowing snacks and sweets as a reward for exercising or for sticking to your healthy foods is good… But I think there are probably other foods that might be more satiating to eat between meals, if the objective is to hold you over to the next meal so you're not feeling so hungry that you have to gorge when you actually sit down to eat." Debra said.
So a little bit in moderation may be a good thing as you follow your Body Type Diet
"Women think about going on a diet and think they have to deprive themselves of their favorite foods, but really that's not the case if you incorporate them in a portion-controlled way." Kathryn Piehowski, who was part of the research team said.
Debra Keast from the Food & Nutrition Database Research Inc in Okemos, Michigan, is in support of healthier snacks, such as yogurt and nuts, and supports eating regularly so one isn't starving their body. "I think allowing snacks and sweets as a reward for exercising or for sticking to your healthy foods is good… But I think there are probably other foods that might be more satiating to eat between meals, if the objective is to hold you over to the next meal so you're not feeling so hungry that you have to gorge when you actually sit down to eat." Debra said.
So a little bit in moderation may be a good thing as you follow your Body Type Diet
Tuesday, August 30, 2011
Best Way To Achieve Weight Loss: Supplements or No Supplements?
In today's highly scientific age where medical scientists has been able to accomplish so much, there are numerous drugs surfacing here and there that claim to be the answer‚ to the problem of weight gain and its solution weight or fat loss
Some of these are potent drugs which often have side effects especially if you also have health problems such as high blood pressure. Others term themselves as supplements‚ and each claim to hold the secret to helping people lose weight quickly and in the easiest way possible.
But do they work?
Truth be told, many people have had numerous bad experiences with drugs and that has led to a number of widely circulated horror stories cropping up regarding them. Some supplements while not having the horror stories simply don't work and fail to live up to the claims made.As such, supplements are nowadays widely regarded as being nothing more than scams and are treated with a great deal of skepticism.
Still, for every unhappy outcome there is an equal or greater number of astounding success stories. Some people have reported experienced amazing weight loss when they take certain supplements, and this makes people wonder as to whether or not there is more to these supplements than the skeptics think.
To understand what supplements do, it is important that you understand how most work. In general, most supplements end up doing one or more of the following:
Aid in appetite control
Help boost metabolism rates
Assist the digestive system
As you should see, each of these three has the potential to aid weight loss.
To start with, appetite control is an important aspect of avoiding overeating or binge eating, as it is otherwise known. Many people who are overweight generally have problems controlling the amount that they eat, and so this is something that is truly valuable and can cut out that factor entirely.
Similarly, people with low metabolism rates are constantly at risk of gaining weight, and by giving them a quick boost to their metabolism rate, they are going to be better able to work through any excess energy that their body has and thus not store it as fat.
Lastly, assisting the digestive system has been known to really streamline its tasks and allow it to metabolize food a lot faster. In turn, this means that you are less likely to be metabolizing food while you sleep, and then just storing all the excess energy too.
In a nutshell, supplements that do any of the three above tasks which we have just discussed definitely have the potential to help you lose weight. However the big question is: Do they work as advertised.
When it comes to that, there is no easy answer. Sure, most supplements can help, but if they have claims that are more outlandish than realistic, then they probably aren't going to work as you expect them to. The best way is to achieve slow and steady weight loss and adopt a sensible eating plan which you will stick to for the rest of your life
When used to aid weight loss, supplements can be a valuable tool, but at the end of the day if they are not accompanied by other efforts to lose weight, you are probably not going to get very far.
Bottom line: Supplements can be a help, but they are no miracle cure,they still require you to make the right food choices.
Sunday, March 27, 2011
Outdoor Exercise Is Best
Studies have been done at the Peninsula College of Medicine and Dentistry in the UK.
The result is that they have proven that exercise performed outside rather than indoors give a greater sense of wellbeing both mentally and physically.
Participants reported increased energy levels and greater and much more interest and involvement in the exercise programs
Tension and stress are reduced even more when exercising outdoors leading to less anger and depression.
So getting involved in outdoor sports will lead to more energy and greater health outcomes
The result is that they have proven that exercise performed outside rather than indoors give a greater sense of wellbeing both mentally and physically.
Participants reported increased energy levels and greater and much more interest and involvement in the exercise programs
Tension and stress are reduced even more when exercising outdoors leading to less anger and depression.
So getting involved in outdoor sports will lead to more energy and greater health outcomes
Friday, March 18, 2011
How To Get Rid Of Arm Flab
[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]
Got arm flab?
Know someone who does?
Some women I know with a healthy sense of humor refer to it as "their wings" because their arm flab flaps when they walk or jog.
It's time to get rid of your wings ladies...
... and guys, listen up: You are not immune to arm flab. Even if your don't have any, the tips I'm about to give will help you build stronger arms.
Before I go any further, I have to tell you about Marty Web.
Marty looked like ... well, your typical 59-year-old housewife. Actually she looked a bit worse.
She was a good 80 pounds over her ideal bodyweight. And she had her wings...
... big time wings. Loads of arm flab.
That was at age 59.
At age 61... wow. Different story.
Marty transformed her body to such a degree that even I could have never guessed she was an OUNCE overweight!
Her story and 52 others just like her, male and female, are in my first book -- and my best-seller Fit Over 40.
I'd like you to read more about it here --
http://www.jonbensonfitness.
Marty replaced her "wings" with toned, beautiful arms. And you can too.
She has two pages in Fit Over 40... too much to cover in an email... but here's the basics to get you started:
1. You have to get your nutrition down pat. Most people think that the flab on their arms (or anywhere for that matter) can be solved by "turning it into muscle."
This is not true folks. Fat does not turn into "anything". It is used for energy. Period.
Muscle is muscle. Fat is fat.
You must use low-insulin nutrition like I recommend in all my books, including Fit Over 40, to lower your bodyfat. For ladies, the back-of-the-arm bodyfat is often the last bit to go.
But I promise -- it will go. I can go for anyone. Marty Web and dozens of other ladies in Fit Over 40 prove that in living color... and they share how they did it.
Low-insulin nutrition means eating more protein-rich foods, foods that are not processed, and plenty of tasty veggies. But it does not mean you cannot have your pizza and burgers here and there. I do every week and my bodyfat is low.
2. You must train your triceps. The back of the arm is made of three muscles called the "triceps". You have a long head, a medial head and a lateral head that form the triceps muscle group.
If you cannot access a gym, you can do plain-old pushups to work all three heads of the triceps. Here's a few tips. First, if you cannot do a pushup with your legs straight, start by doing them on your knees. Work up to straight-legged pushups.
Second, do one third of your reps with your hands facing away from your body, one third with your hands facing toward your body (fingers pointing toward you) and the final third with your hands in the "normal" pushup position, facing the same direction as your body. This will work the various heads nicely.
If you have access to a gym, see the exercises for the triceps found in my book Fit Over 40:
http://www.jonbensonfitness.
3. Finally, you have to have a role model. Find someone like Marty who has lost their wings and use their success to inspire you.
Put these three things together and you too will be "grounded" -- wingless, but with a lovely pair of arms that never jiggle and look fantastic.
Got arm flab?
Know someone who does?
Some women I know with a healthy sense of humor refer to it as "their wings" because their arm flab flaps when they walk or jog.
It's time to get rid of your wings ladies...
... and guys, listen up: You are not immune to arm flab. Even if your don't have any, the tips I'm about to give will help you build stronger arms.
Before I go any further, I have to tell you about Marty Web.
Marty looked like ... well, your typical 59-year-old housewife. Actually she looked a bit worse.
She was a good 80 pounds over her ideal bodyweight. And she had her wings...
... big time wings. Loads of arm flab.
That was at age 59.
At age 61... wow. Different story.
Marty transformed her body to such a degree that even I could have never guessed she was an OUNCE overweight!
Her story and 52 others just like her, male and female, are in my first book -- and my best-seller Fit Over 40.
I'd like you to read more about it here --
http://www.jonbensonfitness.
Marty replaced her "wings" with toned, beautiful arms. And you can too.
She has two pages in Fit Over 40... too much to cover in an email... but here's the basics to get you started:
1. You have to get your nutrition down pat. Most people think that the flab on their arms (or anywhere for that matter) can be solved by "turning it into muscle."
This is not true folks. Fat does not turn into "anything". It is used for energy. Period.
Muscle is muscle. Fat is fat.
You must use low-insulin nutrition like I recommend in all my books, including Fit Over 40, to lower your bodyfat. For ladies, the back-of-the-arm bodyfat is often the last bit to go.
But I promise -- it will go. I can go for anyone. Marty Web and dozens of other ladies in Fit Over 40 prove that in living color... and they share how they did it.
Low-insulin nutrition means eating more protein-rich foods, foods that are not processed, and plenty of tasty veggies. But it does not mean you cannot have your pizza and burgers here and there. I do every week and my bodyfat is low.
2. You must train your triceps. The back of the arm is made of three muscles called the "triceps". You have a long head, a medial head and a lateral head that form the triceps muscle group.
If you cannot access a gym, you can do plain-old pushups to work all three heads of the triceps. Here's a few tips. First, if you cannot do a pushup with your legs straight, start by doing them on your knees. Work up to straight-legged pushups.
Second, do one third of your reps with your hands facing away from your body, one third with your hands facing toward your body (fingers pointing toward you) and the final third with your hands in the "normal" pushup position, facing the same direction as your body. This will work the various heads nicely.
If you have access to a gym, see the exercises for the triceps found in my book Fit Over 40:
http://www.jonbensonfitness.
3. Finally, you have to have a role model. Find someone like Marty who has lost their wings and use their success to inspire you.
Put these three things together and you too will be "grounded" -- wingless, but with a lovely pair of arms that never jiggle and look fantastic.
Find Out If You Too Are At Risk For Heart Attack
Want to know what your real odds are of having a heart attack?
How about a stroke? Diabetes?
Okay, this isn't sounding like a positive letter... but hang in there. It gets a lot better and more positive.
I was having lunch today with my CPA and my good friend Sherry Strong. Sherry's upcoming book is a must-read. I will let you know when she's ready to release it.
Since Sherry has been here visiting me in Dallas I have learned SO much about natural food preparation and what really causes disease.
Our conversation took a turn to "doctor's tests." I think most of them are worthless. Some are vital.
It's important to know the difference.
I'm going to give you the three tests you absolutely must take if you want to help ensure your future health in a moment.
But first, let me give you Sherry's argument to my third test.
Yes, we nutritionists argue sometimes. ; )
I'll let you decide. But statically it's far more accurate than any blood test... and get this:
You can do it at home for freee.
So far, are you with me? Good.
I'm going to go in reverse order, third test to last...
The third test is simply this:
Measure your waistline. Use a tape measure and do not pull it tight. Measure right below the navel.
Write down that number in inches.
Then measure your height out of shoes in inches. Write that down too.
Multiply your waist inches by 2. If that number is greater than your height inches you are FOUR TIMES more likely to have heart disease.
For example, if you have a 36-inch waist and you are 70 inches tall, you are at a much greater risk for heart disease (36 x 2 = 72 which is greater than 70.) However if you have a 34-inch waist and you are 70 inches tall, you risk is far less (34 x 2 = 68 which is less than 70.)
Four times. That's more predictive than cholesterol tests by far.
And a lot less expensive to boot.
Don't just read about this test -- DO IT. I'll give you something you can do ABOUT it if you fail this test in a second.
The great news is that this is one factor that is totally within your control.
Test number two: Know your SED rate. This is an inflammatory marker in the blood.
Test number one: Know your hsCRP and LP(a) levels. Both of these can be done as one test usually. Both are inflammatory markers as well as key indicators of heart health.
Go to your doctor and ask for these three blood tests. Usually they can be done all at once. Sometimes they are separate, but they are all crucial.
If you are thin and look healthy, listen to this:
You too can be Lance Armstrong or Jim Fixx....and not know it.
Lance and Jim looked like two of the healthiest men on the planet. Lance beat testicular cancer but came within an inch of his life. Jim died after a short jog of a heart attack very young in life.
Looks can be deceiving.
This is Sherry's argument -- and she's totally correct.
That's why I give you THREE (well, actually four) TESTS.
You see, it's virtually impossible to have a normal SED rate, a normal hsCRP level and a normal LP(a) level and be at imminent risk for any of these killer diseases.
Possible, perhaps -- but almost not.
So, if you look healthy and feel like a bazillion bucks, you still need to know your levels of these inflammatory markers.
If you are overweight or obese, you totally absolutely MUST do the waist/height test as well as the others.
You see, it goes both ways.
Some obese folks test out okay at the doc's office. Their cholesterol, blood pressure, and all typical readings are okay. Rarely does a doc run an hsCRP or LP(a). And rarely do they run a SED rate.
See the importance here?
Both the fit and the unfit can be at dire risk and not even know it.
Now, here's the solution:
A low-inflammatory nutrition and training plan, along with plenty of stress-free time.
I can help you with the first two things.
The third thing -- de-stressing -- is up to you. You may want to spend 30 minutes a day doing yoga, walking, meditating, praying, or whatever calms your MIND and BODY down.
Check it out:
Lance and Jim were both doing insane amounts of exercise... so much that they demanded insane amounts of high-inflammatory foods. Foods like processed carbohydrates for example.
And they both got sick. One of them died.
My good friend Dr. Steven Chase believes that 85% of cancer is preventable.
Re-read that: 85%. And he's an oncologist -- a cancer doctor.
And you know heart disease is 95% preventable... or did you?
But all of these killers, especially diabetes, demand a low-insulin, low-inflammatory nutrition and exercise plan.
Lance and Jim had sky-high inflammatory levels from all that exercise. It was literally TOO much exercise.
That's why so many marathoners die of heart attacks. They eat inflammatory foods and engage in high-stress exercise for too long of a time.
So, what's the answer?
1. Short workouts that are intense, effective, and enjoyable. Weights and cardio both, or in-home resistance workouts will work fine.
2. Longer "soft" workouts like brisk walking that helps de-stress the body and burn more bodyfat.
3. A nutrition plan that allows for your favorite foods at the RIGHT TIME of the day but also helps you burn bodyfat without activating your body's stress-producing hormones like cortisol...cool.
Most nutrition plans are stressful. Big mistake. Stress can cause you to hold on to bodyfat. Plus stress causes inflammation.
Most workout plans are either too easy or too intense for too long a period of time. My System is super-short (7-14 minutes a day, plus walks when you can.) This is enough to build all the muscle you need plus burn bodyfat when combined with the nutrition plan.
My System's nutrition plan is ideal if you are willing to "diet" for a day or two, then enjoy a day of eating "normal" foods.
Hey, no one is perfect. Anyone who has half a brain should know that not very many people (myself included) are willing to do without their favorite foods forever.
That's silly -- and it's not necessary to burn bodyfat.
In fact, my System 'demands' that you eat these foods at certain times TO BURN MORE BODYFAT!
Wild, isn't it?
It's the System I've used for years.
It's the combination of two books:
7 Minute Muscle + Every Other Day Diet
Get them both for one low price...
Go here:
http://www.7minutemuscle.com/
Any of my three Upgrade Kits come with both books, a full year of support from me on the Every Other Day Diet group Forum, and so many bonuses I can't list them all.
This combo is something I am so very proud to share with you.
It's the ultimate System for lowering bodyfat, increasing lean muscle, lowering insulin, lowering inflammation, and ensuring your health.
Whether you are in shape or obese, this System is one that will work for you.
http://www.7minutemuscle.com/
How about a stroke? Diabetes?
Okay, this isn't sounding like a positive letter... but hang in there. It gets a lot better and more positive.
I was having lunch today with my CPA and my good friend Sherry Strong. Sherry's upcoming book is a must-read. I will let you know when she's ready to release it.
Since Sherry has been here visiting me in Dallas I have learned SO much about natural food preparation and what really causes disease.
Our conversation took a turn to "doctor's tests." I think most of them are worthless. Some are vital.
It's important to know the difference.
I'm going to give you the three tests you absolutely must take if you want to help ensure your future health in a moment.
But first, let me give you Sherry's argument to my third test.
Yes, we nutritionists argue sometimes. ; )
I'll let you decide. But statically it's far more accurate than any blood test... and get this:
You can do it at home for freee.
So far, are you with me? Good.
I'm going to go in reverse order, third test to last...
The third test is simply this:
Measure your waistline. Use a tape measure and do not pull it tight. Measure right below the navel.
Write down that number in inches.
Then measure your height out of shoes in inches. Write that down too.
Multiply your waist inches by 2. If that number is greater than your height inches you are FOUR TIMES more likely to have heart disease.
For example, if you have a 36-inch waist and you are 70 inches tall, you are at a much greater risk for heart disease (36 x 2 = 72 which is greater than 70.) However if you have a 34-inch waist and you are 70 inches tall, you risk is far less (34 x 2 = 68 which is less than 70.)
Four times. That's more predictive than cholesterol tests by far.
And a lot less expensive to boot.
Don't just read about this test -- DO IT. I'll give you something you can do ABOUT it if you fail this test in a second.
The great news is that this is one factor that is totally within your control.
Test number two: Know your SED rate. This is an inflammatory marker in the blood.
Test number one: Know your hsCRP and LP(a) levels. Both of these can be done as one test usually. Both are inflammatory markers as well as key indicators of heart health.
Go to your doctor and ask for these three blood tests. Usually they can be done all at once. Sometimes they are separate, but they are all crucial.
If you are thin and look healthy, listen to this:
You too can be Lance Armstrong or Jim Fixx....and not know it.
Lance and Jim looked like two of the healthiest men on the planet. Lance beat testicular cancer but came within an inch of his life. Jim died after a short jog of a heart attack very young in life.
Looks can be deceiving.
This is Sherry's argument -- and she's totally correct.
That's why I give you THREE (well, actually four) TESTS.
You see, it's virtually impossible to have a normal SED rate, a normal hsCRP level and a normal LP(a) level and be at imminent risk for any of these killer diseases.
Possible, perhaps -- but almost not.
So, if you look healthy and feel like a bazillion bucks, you still need to know your levels of these inflammatory markers.
If you are overweight or obese, you totally absolutely MUST do the waist/height test as well as the others.
You see, it goes both ways.
Some obese folks test out okay at the doc's office. Their cholesterol, blood pressure, and all typical readings are okay. Rarely does a doc run an hsCRP or LP(a). And rarely do they run a SED rate.
See the importance here?
Both the fit and the unfit can be at dire risk and not even know it.
Now, here's the solution:
A low-inflammatory nutrition and training plan, along with plenty of stress-free time.
I can help you with the first two things.
The third thing -- de-stressing -- is up to you. You may want to spend 30 minutes a day doing yoga, walking, meditating, praying, or whatever calms your MIND and BODY down.
Check it out:
Lance and Jim were both doing insane amounts of exercise... so much that they demanded insane amounts of high-inflammatory foods. Foods like processed carbohydrates for example.
And they both got sick. One of them died.
My good friend Dr. Steven Chase believes that 85% of cancer is preventable.
Re-read that: 85%. And he's an oncologist -- a cancer doctor.
And you know heart disease is 95% preventable... or did you?
But all of these killers, especially diabetes, demand a low-insulin, low-inflammatory nutrition and exercise plan.
Lance and Jim had sky-high inflammatory levels from all that exercise. It was literally TOO much exercise.
That's why so many marathoners die of heart attacks. They eat inflammatory foods and engage in high-stress exercise for too long of a time.
So, what's the answer?
1. Short workouts that are intense, effective, and enjoyable. Weights and cardio both, or in-home resistance workouts will work fine.
2. Longer "soft" workouts like brisk walking that helps de-stress the body and burn more bodyfat.
3. A nutrition plan that allows for your favorite foods at the RIGHT TIME of the day but also helps you burn bodyfat without activating your body's stress-producing hormones like cortisol...cool.
Most nutrition plans are stressful. Big mistake. Stress can cause you to hold on to bodyfat. Plus stress causes inflammation.
Most workout plans are either too easy or too intense for too long a period of time. My System is super-short (7-14 minutes a day, plus walks when you can.) This is enough to build all the muscle you need plus burn bodyfat when combined with the nutrition plan.
My System's nutrition plan is ideal if you are willing to "diet" for a day or two, then enjoy a day of eating "normal" foods.
Hey, no one is perfect. Anyone who has half a brain should know that not very many people (myself included) are willing to do without their favorite foods forever.
That's silly -- and it's not necessary to burn bodyfat.
In fact, my System 'demands' that you eat these foods at certain times TO BURN MORE BODYFAT!
Wild, isn't it?
It's the System I've used for years.
It's the combination of two books:
7 Minute Muscle + Every Other Day Diet
Get them both for one low price...
Go here:
http://www.7minutemuscle.com/
Any of my three Upgrade Kits come with both books, a full year of support from me on the Every Other Day Diet group Forum, and so many bonuses I can't list them all.
This combo is something I am so very proud to share with you.
It's the ultimate System for lowering bodyfat, increasing lean muscle, lowering insulin, lowering inflammation, and ensuring your health.
Whether you are in shape or obese, this System is one that will work for you.
http://www.7minutemuscle.com/
Monday, March 14, 2011
Training With Weights vs "Weight Training"
Just a word of warning:
I will be using the term "bodybuilder" or "bodybuilding" to refer to anyone who wants to build lean muscle and burn bodyfat in this article.
That means you.
Yep... you are a "bodybuilder." That does not mean you want to look like a monster on stage and pose in front of thousands of people wearing nothing but your undies.
That means you want more lean muscle and less bodyfat -- that's it.
With that in mind, here's something you have to know:
Bodybuilders do not "lift weights" -- we "train" with weights.
We use weights as a tool like a sculptor uses a hammer and chisel.
The object of the game is not to lift some heavy weight from Point A to Point B and back. That's weight lifting. "Bodybuilding" is about making the muscle you want to change do all the work.
Here's two ways to do it:
1. Lower the weight and focus: Most people are just concerned with the lift itself. "Get this weight off of me!" seems to be the unconscious mantra. This will not get the job done. In fact you may end up looking bulky rather than sleek... or just not change at all. Instead, lower the weight slightly, slow the pace down (especially on the descent of the movement) and picture the muscle in your mind doing ALL of the work. Literally put your mind in the muscle. You will be amazed at how different the same exercise feels with this degree of concentration,.
2. Contract, hold, release: At the top of any movement, contract the muscle hard. Hold that contraction for a second or two, then release it and lower the weight slowly. This will not only cause faster muscle growth (that is a good thing) but also demand that you use less weight to get the job done. This means your joints -- shoulders, knees, elbows -- will last a lifetime. At 45 my joints are in perfect health. Protect yours at all costs.
Just remember: You are not just lifting weights when you train for muscle shape and "tone" -- you are a sculptor. Treat your tools and your body with that degree of care.
I cover many more tips on how to build lean muscle and burn bodyfat faster in my book "7 Minute Muscle".
Read more here:
http://www.jonbensonfitness.
I will be using the term "bodybuilder" or "bodybuilding" to refer to anyone who wants to build lean muscle and burn bodyfat in this article.
That means you.
Yep... you are a "bodybuilder." That does not mean you want to look like a monster on stage and pose in front of thousands of people wearing nothing but your undies.
That means you want more lean muscle and less bodyfat -- that's it.
With that in mind, here's something you have to know:
Bodybuilders do not "lift weights" -- we "train" with weights.
We use weights as a tool like a sculptor uses a hammer and chisel.
The object of the game is not to lift some heavy weight from Point A to Point B and back. That's weight lifting. "Bodybuilding" is about making the muscle you want to change do all the work.
Here's two ways to do it:
1. Lower the weight and focus: Most people are just concerned with the lift itself. "Get this weight off of me!" seems to be the unconscious mantra. This will not get the job done. In fact you may end up looking bulky rather than sleek... or just not change at all. Instead, lower the weight slightly, slow the pace down (especially on the descent of the movement) and picture the muscle in your mind doing ALL of the work. Literally put your mind in the muscle. You will be amazed at how different the same exercise feels with this degree of concentration,.
2. Contract, hold, release: At the top of any movement, contract the muscle hard. Hold that contraction for a second or two, then release it and lower the weight slowly. This will not only cause faster muscle growth (that is a good thing) but also demand that you use less weight to get the job done. This means your joints -- shoulders, knees, elbows -- will last a lifetime. At 45 my joints are in perfect health. Protect yours at all costs.
Just remember: You are not just lifting weights when you train for muscle shape and "tone" -- you are a sculptor. Treat your tools and your body with that degree of care.
I cover many more tips on how to build lean muscle and burn bodyfat faster in my book "7 Minute Muscle".
Read more here:
http://www.jonbensonfitness.
The Secret To A Better Lovelife
[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]
Today we need to chat about your hormones.
Yeah, I chat a lot about hormones. That's because I have been to Hormone Hell and back. Twice.
I've lived to tell the tale.
It's scary... and it's one of those hidden illnesses that you might not even know you have.
I had it at 27. I did not affect my lovelife, but that was probably due to my youth. If I did not treat it then, I would have no lovelife or drive at ALL right now.
I treated it with drugs. That is all we had back then.
Today I use a combination of therapies, many of which are natural....
1. I train with weights to increase testosterone-levels naturally.
2. I train and do cardio before eating in the morning do increase gH levels naturally without drugs.
3. I cycle my calories to increase my thyroid levels naturally.
As you can see there are many ways to increase your hormone levels naturally.
But it's not all exercise and nutrition. Now we have several "botanical" supplements: Herbs and other natural helpers to help the fight.
I wish I would have known about Dr. Lucille when I was 27.
She's the expert in that field. Herbs, nutrition for hormone help, and how to protect your body IF you have to take drugs to help the problem like I do.
I listen to her. So should you.
Here's her site:
http://www.jonbensonfitness.
The best thing about having your hormones optimized is energy.
Yes, you will burn more bodyfat.
Yes, you will increase your lovelife and your desire to have intimacy.
Yes, you will increase your resistance to disease and common illnesses.
But I think MORE ENERGY is the best.
I have the energy to do anything I want at just about any time I want.
Here's an example:
Today I had to go to the funeral of a dear friend. She passed away after struggling with a lifetime of various illnesses, many of which were made worse by lifestyle choices. Some she had no control over.
We all loved her dearly.
We drove until 1:00AM this morning. I got up early for the funeral but not early enough to eat breakfast.
I had a large lunch afterwards and then we headed back -- another 3 hour boring drive in traffic.
Even with all of this emotional stress, my body only needed a 2-hour nap to pop right back into high gear. I could literally go and workout now at almost 11:00pm if I had to.
I'm glad I don't because I have a night of packing ahead of me for a business trip!
Still, the point is simple:
Hormone Health = Greater Energy
Most people do not exercise because... get this....
They do not FEEL like it.
I don't mean "feel like it" as in they would rather do something else, although that is the case sometimes.
I mean "feel like it" in the sense that they have NO energy to do it.
They are tired, run-down after a 9 to 5 day, and feel zonked.
You too?
If so, you need this info...
http://www.jonbensonfitness.
Remember: More energy, more lovelife. More workouts that burn fat. More done in the day.
More living... in the best way possible.
Today we need to chat about your hormones.
Yeah, I chat a lot about hormones. That's because I have been to Hormone Hell and back. Twice.
I've lived to tell the tale.
It's scary... and it's one of those hidden illnesses that you might not even know you have.
I had it at 27. I did not affect my lovelife, but that was probably due to my youth. If I did not treat it then, I would have no lovelife or drive at ALL right now.
I treated it with drugs. That is all we had back then.
Today I use a combination of therapies, many of which are natural....
1. I train with weights to increase testosterone-levels naturally.
2. I train and do cardio before eating in the morning do increase gH levels naturally without drugs.
3. I cycle my calories to increase my thyroid levels naturally.
As you can see there are many ways to increase your hormone levels naturally.
But it's not all exercise and nutrition. Now we have several "botanical" supplements: Herbs and other natural helpers to help the fight.
I wish I would have known about Dr. Lucille when I was 27.
She's the expert in that field. Herbs, nutrition for hormone help, and how to protect your body IF you have to take drugs to help the problem like I do.
I listen to her. So should you.
Here's her site:
http://www.jonbensonfitness.
The best thing about having your hormones optimized is energy.
Yes, you will burn more bodyfat.
Yes, you will increase your lovelife and your desire to have intimacy.
Yes, you will increase your resistance to disease and common illnesses.
But I think MORE ENERGY is the best.
I have the energy to do anything I want at just about any time I want.
Here's an example:
Today I had to go to the funeral of a dear friend. She passed away after struggling with a lifetime of various illnesses, many of which were made worse by lifestyle choices. Some she had no control over.
We all loved her dearly.
We drove until 1:00AM this morning. I got up early for the funeral but not early enough to eat breakfast.
I had a large lunch afterwards and then we headed back -- another 3 hour boring drive in traffic.
Even with all of this emotional stress, my body only needed a 2-hour nap to pop right back into high gear. I could literally go and workout now at almost 11:00pm if I had to.
I'm glad I don't because I have a night of packing ahead of me for a business trip!
Still, the point is simple:
Hormone Health = Greater Energy
Most people do not exercise because... get this....
They do not FEEL like it.
I don't mean "feel like it" as in they would rather do something else, although that is the case sometimes.
I mean "feel like it" in the sense that they have NO energy to do it.
They are tired, run-down after a 9 to 5 day, and feel zonked.
You too?
If so, you need this info...
http://www.jonbensonfitness.
Remember: More energy, more lovelife. More workouts that burn fat. More done in the day.
More living... in the best way possible.
Sunday, March 13, 2011
Burn More Body Fat With Spices
[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]
It's the spice of life.
Food that is. Or opinions. I guess there is a lot of things that are officially "the spice of life."
I think spices are the spice of life.
I have a new-found love of spices since hanging around a killer healthy-food chef for the past week.
Wow oh wow... I had no idea.
And hey -- I'm helping her put her recipes into to a book that will be out soon.
I'll send you all a video of this woman doing her thing too in a week or so... prepare to be blown away.
Back to spices:
Not only can spices save an otherwise boring healthy meal.... turns to find out spices can help you burn more bodyfat.
The January 2006 issue of The Journal of Physiology and Behavior cited numerous studies on several spices that increased thermogenesis in the body.
Thermogenesis is simply heat -- and since a calorie is a unit of heat, guess what?
More thermogenesis = more calories burned
= Less bodyfat.
Pretty cool stuff this thermogenesis.
In fact thermogenesis is the foundation of my upcoming handbook "The Radical Fatloss Blueprint." Out in late February.
I'm giving this book away for freee for 21 days to anyone who owns a copy of "The Every Other Day Diet."
The book comes out in late February... and it is... well, radical.
Up to 21 pounds in 21 days.
But you can only do it for 21 days. Fair deal, right?
If you want the book for freee, make sure you have "Every Other Day Diet" so I can send it to you the last week of February.
Get EODD here --
http://www.jonbensonftness.
For now, here's the spices that work the best to help you burn bodyfat:
1. Capsaicin, the compound gives red chili pepper its heat, increased energy via heat expenditure by up to 23% after ingesting it at breakfast.
2. Black Pepper increases body heat (thermogenesis) by bonding to TRPV1 receptors in the brain.
3. Turmeric has both anti-cancer and pro-thermogenic support. Best of two worlds if you ask me.
Combine these three spices: Red chili pepper, black pepper and turmeric, and use them liberally (as you can handle them) on your lunch and dinner meals.
Just be careful not to overdo the spices, otherwise you'll end up with more heartburn than fatburn.
I'll be including FAR more powerful ways to burn bodyfat radically in "The Radical Fatloss Blueprint" -- and you can get your copy free the last week of February if you own Every Other Day Diet.
Get it here --
http://www.jonbensonftness.
It's the spice of life.
Food that is. Or opinions. I guess there is a lot of things that are officially "the spice of life."
I think spices are the spice of life.
I have a new-found love of spices since hanging around a killer healthy-food chef for the past week.
Wow oh wow... I had no idea.
And hey -- I'm helping her put her recipes into to a book that will be out soon.
I'll send you all a video of this woman doing her thing too in a week or so... prepare to be blown away.
Back to spices:
Not only can spices save an otherwise boring healthy meal.... turns to find out spices can help you burn more bodyfat.
The January 2006 issue of The Journal of Physiology and Behavior cited numerous studies on several spices that increased thermogenesis in the body.
Thermogenesis is simply heat -- and since a calorie is a unit of heat, guess what?
More thermogenesis = more calories burned
= Less bodyfat.
Pretty cool stuff this thermogenesis.
In fact thermogenesis is the foundation of my upcoming handbook "The Radical Fatloss Blueprint." Out in late February.
I'm giving this book away for freee for 21 days to anyone who owns a copy of "The Every Other Day Diet."
The book comes out in late February... and it is... well, radical.
Up to 21 pounds in 21 days.
But you can only do it for 21 days. Fair deal, right?
If you want the book for freee, make sure you have "Every Other Day Diet" so I can send it to you the last week of February.
Get EODD here --
http://www.jonbensonftness.
For now, here's the spices that work the best to help you burn bodyfat:
1. Capsaicin, the compound gives red chili pepper its heat, increased energy via heat expenditure by up to 23% after ingesting it at breakfast.
2. Black Pepper increases body heat (thermogenesis) by bonding to TRPV1 receptors in the brain.
3. Turmeric has both anti-cancer and pro-thermogenic support. Best of two worlds if you ask me.
Combine these three spices: Red chili pepper, black pepper and turmeric, and use them liberally (as you can handle them) on your lunch and dinner meals.
Just be careful not to overdo the spices, otherwise you'll end up with more heartburn than fatburn.
I'll be including FAR more powerful ways to burn bodyfat radically in "The Radical Fatloss Blueprint" -- and you can get your copy free the last week of February if you own Every Other Day Diet.
Get it here --
http://www.jonbensonftness.
Friday, March 11, 2011
Manboobs a growing problem
3 quick questions:
1. Are you a guy or do you know one close to you over the age of 35?
2. Have you or he looked at your/his bare chest lately?
3. If so... did you see them?...The dreaded....
"Manboobs"?
Obviously if you are female this is not an issue. But for us men, "gynaecomastia", often jokingly referred to as manboobs (we can thank "Seinfeld" for that) is anything but funny.
From this point on, I'll refer to it as "MB" if that's okay by you.
MB is not an age thing. It can occur at almost any time in life. However, for those of us over 35, it is more common.
This is just one of the many symptoms of "andropause", or "male menopause."
When you age your testosterone levels decline...and more than that the testosterone gets "weaker" due to an imbalance between it and estrogen.
When you combine that with our modernized "estrogen-rich" environment that Dr. Holly Lucille frequently lectures on, you have a problem.
A big MB problem.
MB is associated with lack of drive (you know what I'm talking about guys) and excess bellyfat due to the estrogen.
Even more serious: Excess estrogen has been positively linked to prostate cancer.
Yep. MBs are not so funny after all.
Check out Dr. Lucille's NaturaPause Audios. There is an entire audio dedicated to male menopause and natural solutions that really work.
Most do not work worth a darn.
Hers does.
http://www.naturapause.com/go/
1. Are you a guy or do you know one close to you over the age of 35?
2. Have you or he looked at your/his bare chest lately?
3. If so... did you see them?...The dreaded....
"Manboobs"?
Obviously if you are female this is not an issue. But for us men, "gynaecomastia", often jokingly referred to as manboobs (we can thank "Seinfeld" for that) is anything but funny.
From this point on, I'll refer to it as "MB" if that's okay by you.
MB is not an age thing. It can occur at almost any time in life. However, for those of us over 35, it is more common.
This is just one of the many symptoms of "andropause", or "male menopause."
When you age your testosterone levels decline...and more than that the testosterone gets "weaker" due to an imbalance between it and estrogen.
When you combine that with our modernized "estrogen-rich" environment that Dr. Holly Lucille frequently lectures on, you have a problem.
A big MB problem.
MB is associated with lack of drive (you know what I'm talking about guys) and excess bellyfat due to the estrogen.
Even more serious: Excess estrogen has been positively linked to prostate cancer.
Yep. MBs are not so funny after all.
Check out Dr. Lucille's NaturaPause Audios. There is an entire audio dedicated to male menopause and natural solutions that really work.
Most do not work worth a darn.
Hers does.
http://www.naturapause.com/go/
Thursday, January 6, 2011
WHO Advice
The latest World Health Organization (WHO) projections indicate that at least one in three of the world’s adult population is overweight and almost one in 10 is obese. Additionally there are over 20 million children under age five who are overweight.
Being overweight or obese can have a serious impact on health. Carrying extra fat leads to serious health consequences such as cardiovascular disease (mainly heart disease and stroke), type 2 diabetes, musculoskeletal disorders like osteoarthritis, and some cancers (endometrial, breast and colon). These conditions cause premature death and substantial disability.
What is not widely known is that the risk of health problems starts when someone is only very slightly overweight, and that the likelihood of problems increases as someone becomes more and more overweight. Many of these conditions cause long-term suffering for individuals and families. In addition, the costs for thehealth care system can be extremely high.
The good news is that overweight and obesity are largely preventable. The key to success is to achieve an energy balance between calories consumed on one hand, and calories used on the other hand.
To reach this goal, people can limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats; increase consumption of fruit and vegetables, as well as legumes, whole grains and nuts; and limit their intake of sugars. And to increase calories used, people can boost their levels of physical activity – to at least 30 minutes of regular, moderate-intensity activity on most days.
Above article information is from World Health Organization – WHO.
Tuesday, January 4, 2011
Metabolic Syndrome
Is This You,Or Someone You Know
- Are you overweight,with a waist measurement of more that 80cm,if you are a woman or more than 94cm if you are a man?
- Do you have problems with your cholesterol--i.e. low levels of high density lipo-proteins (HDL) the "good" cholesterol?
- Do you have high blood fats--i.e. high triglycerides
- Do you have high blood pressure?
- Do you have high blood sugar levels--i.e. diabetes or pre-diabetes?
If you answered "yes" to three or more of these questions, you may have Metabolic Syndrome(sometimes known as Syndrome X), and you need a health check today
What is Metabolic Syndrome?
Metabolic syndrome is the name given to a collection od disorders that occur together and act as a warning sign that you are heading on a path towards serious chronic diseases such as diabetes and heart disease. The first sign of Metabolic Syndrome is excess fat around the middle. Even if you waist measurement is just over 80cm (if you are a woman) and 94 cm (if you are a man) you could be increasing your risk of serious complications.You're Not Alone
Metabolic Syndrome has been described as modern epidemic. In Australia it is estimated that one in three people over the age of 25 has Metabolic Syndrome. The risk of serious diseases such as Cardiovascular Disease and Diabetes is greatly increased..Signs and Symptoms
- Headaches
- Depression
- Low energy
- Low libido
- Impotence
- Memory Loss
- Snoring
- Sleep Apnoea
- Skin tags
What are the Causes of Metabolic Syndrome?
For thousands of years man has thrived on a diet of lean meat, nuts fruit and vegetables and plenty of exercise,Now we have a sedentary lifestyle and eat a lot of fast foods and processed foods and serving sizes have increased
What can You Do?
The good news is that you can turn this all around by adopting a weight management plan based around- An eating plan designed around low carbohydrate/high lean protein diet which is rich in healthy fats (yes some are good for us and improve weight loss) that is designed to process fats for energy
- Regular aerobic exercise
- Stress management such as yoga and meditation
- Nutritional and Herbal supplements which will address the causes of Metabolic Syndrome.
Healthy Nutrition and Fitness
Or Weight Management Australia
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