Choosing A Gym - 10 Things To Look Out For

Now that you've made the commitment to starting a workout program, the next step is choosing a gym that you will feel comfortable going to on a regular basis. If it isn't, chances are you aren't going to stick with any type of regular plan and will eventually just stop going altogether. By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.

Keep in mind that if a traditional gym isn't for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of where you live. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.

1. Location

Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you'll be reminded of the fact that you should be working out if you choose to skip it.

2. Membership Cost

Gym memberships can really vary in costs so it's a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren't quite sure it's going to be a long-term arrangement, you're better off finding something that is more short-term.

Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time.

3. Membership Demographic

Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort factor. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date.

Whatever your needs, make sure you enquire about this and take it into consideration.

4. Additional Benefits

You will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing.

5. Operating Hours

Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that.

6. Personal Training Services

Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a 'check-up' so to speak on your current regime.

Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold.

7. Group Fitness Classes

Be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.

These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest.

When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up.

8. Cleanliness

One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.

9. Type/Quality Of Equipment

Looking at the type and quality of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by.

Likewise, if you prefer doing your weight training on guided machines, you'll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available.

Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.

10. Cancellation Policy

Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership.

Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision.

So, be sure you are considering all of these essential factors when choosing gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.

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Tricks to Managing Your Money

Inflation is a fact of life. As much as we may want to, there's no way to avoid it. I'm sure we've all heard our grandparents talk about the time gas was 25 cents a gallon, and a loaf of bread cost a nickel. It sounds good to us now, but in reality they didn't have it any easier. When gas was 25 cents a gallon, the average salary was around $65 a week. The more you make, the more things cost.

But knowing that doesn't make it any easier to manage your money, does it? Here are some tips to make it a little easier.

Budget — The foundation for any successful financial management program. Create one. More importantly, stick to it. Don't let it be like that New Year's Resolution that you forgot about on the fifth of January. Good financial planning can be the difference between a stress-free life…and insolvency. Don't forget to set aside some money for savings, even if you can only manage a few dollars each month. It adds up. Resources to help you create a budget can be found at an office supply store, bookstore, or online.

Be Prepared — Make the Boy Scout motto your own. No, you can't foresee any particular emergency, but you're certain to experience them. Cars break down, appliances burn out, wind storms rip the shingles off your roof. Plan for it. Set aside a little bit each month and mark it "Miscellaneous Expenses."

Create a Monthly Payment for Non-Monthly Items — In every household, there are bills that come due once a year, or every quarter. These are usually things like automobile excise taxes, homeowner's insurance, quarterly electric bills, etc. Calculate how much the bill would be each month, and set that aside. For instance, if an annual insurance bill is $1500, divide it by 12, then set aside $125 a month. That way you won't be surprised when the bill is due and have to scrounge to make the payment.

You can't beat inflation, but you can be prepared for it by saving money and planning for even unforeseen expenses. To learn more about how to cut your costs and save your money

CLICK HERE FOR MORE INFORMATION

 

 

 

TWO MILLION downloads of schoolboy's game

TWO MILLION downloads of schoolboy's game??
Do you know this boy?

He is Robert Ney, a schoolboy, 14, who designs iPhone app video game
that has been downloaded TWO MILLION times

Bubble Ball is the name of the game.

If eight grader can do it - SO CAN YOU!

Are you missing out the boat? App Dev business is the hottest
opportunity of the whole year!

Did you join the AppDevSecrets course ? It is selling out fast. Only
256 spots left.

There are over 95 new comments on the page. If you missed them -
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and get your questions answered!

Get your app or game created with no programming skills and hit the
top in Apple Store!

P.S. Don't miss the chance to start your own App dev business while it
is still hot.

CLICK HERE FOR MORE INFORMATION

 

 

 

Uh-oh, Five Fat Loss Mistakes

Straight to it. Here are five of the biggest fat loss mess-ups that
I see men and women doing everyday...fix these, and you'll lose fat.

1) Not having back up.

Trying to lose fat without social support is the wrong way to go
about this. Ideally, you'd have your doctor, an RD, a trainer, your workout partner, your spouse, your workmates, and your friends all behind you. Research shows that you'll benefit most from a health professional (i.e. a trainer) and a workout partner that is also successful. Get those two people on your team first, and then work on the rest of the group.

2) Not using a structured program

If you ever go into the gym and wonder what you are going to do first, you're already wasting your time - even before you choose. Get a plan, know what you have to do, stick to it, and see it through. That way, no wasted time wandering around the gym deciding where to start.

3) Not changing your workout after 4 weeks.

That's the longest you should go on one program. If it's been
6-months, give your head a shake. If it hasn't worked yet, why do you think it's magically going to start now. Change it up
frequently. You'll get more results and you'll have more fun.

4) Not realizing your results will come from nutrition more than
they will from training.

You want to lose fat? You have to eat right for fat loss. You can't
train like an animal and then eat junk and expect to lose fat. No
program is that good. None. Diet beats training everytime, like
scissors beats paper. Eat whole, natural foods in 6 smaller meals
each day. Get lots of fiber, lots of protein, lots of vegetables.
Eat healthy fats, avoid trans fats. Drink lots of water and tea. So
simple, so effective. Eat for energy, not for gluttony.

5) Not knowing when to quit.

I get emails everyday from readers asking if they can add even more cardio and more lifting to their current workout plans. After all, if some is good, more training must be better?

Listen, you have to draw the line somewhere. You can't keep adding more and more exercise. First, there is diminishing returns from each additional set you do, and from extra cardio. Second, your body can breakdown fast from too much work, particularly when you are dieting. Overtraining and low calories go together like oil and water. Neither of these combos will make your engine run optimally.

And finally, focus on quality over quantity. The "volume approach to fat loss" from the 1980's (characterized by lots of cardio and lots of carbs) didn't work. For good reason. Stick to high quality nutrition, and high-quality training.

The only thing that matters is results. Not muscle soreness, not
feeling exhausted after each workout, and not feeling deprived of food.

Quality work and quality food for a better body.

CLICK HERE FOR MORE INFORMATION

 

 

 

Unlock The True Potential Of Your Mind

Imagine if you could:

- Unlock the true, limitless potential of your mind to
achieve unbelievable results in any endeavor you take up..

- Master the 6-step plan to start attracting wealth into
your life and gain fina.ncial freedom (you can literally THINK
yourself rich)

- Gain access to the SAME techniques that most successful
people do to instantly boost their productivity, energy
levels and self confidence (techniques deliberately kept
secret from you by the Powers That Be)

CLICK HERE FOR MORE INFORMATION

 

 

 

word-for-word

Chris D'Cruz is a confident man. Why do I say that? Because on UniversalLifeSecrets.com he makes no qualms about offering you "god-like" powers which will enable you to create your own reality as you see fit.

I'm not kidding, that's almost word-for-word what he says on his site.

He promises to show you secrets that will give you greater personal power, power that will give you, amongst other things, the ability to influence ANYONE to do your bidding. He even mentions somewhere about the "Jedi Mind Trick", and for all you Star Wars fans out there, you'll know how impressive the "Jedi Mind Trick" can be.

The problem here is that the "Jedi Mind Trick" is supposed to be fictional, but Chris D'Cruz promises that you'll have that very ability once you learn the secrets he'll reveal to you.

Now, I don't know about you, but the thought of mastering such a powerful (albeit fictional) ability makes me wary of everything else he has to say. But as a self-help product reviewer I have to keep an open mind no matter what, and so I read everything else he had to say with regards to Universal Life Secrets.

Upon browsing the site you'll find that his promises does seem a little exaggerated, and you almost feel as though he's offering the entire universe for you to control. Who else in your entire life has made you the promise of "god-like" powers?

Yet, as you read on, you can't help but be intrigued by the man's confidence. You find his promises a little absurd in his exaggerations, but at the same time you wonder why he's willing to back his promises with a 60 Day Money Back Guarantee. If it's a scam why bother offering to give your money back?

That was the exact thought I had by the time I was done reading the entire site. I figured if it was all just an elaborate scam there wouldn't be any sort of guarantee, what more one that lasts up to 2 whole months.

So I ended up giving Universal Life Secrets a try.

I was quite surprised to discover that those exaggerated promises weren't so exaggerated after all. What Chris D'Cruz has managed to do is that he has come up with what may just be the most comprehensive set of documents with relation to acquiring great personal and sexual power.

These secrets are actually techniques on how a person can become greater than they already are by building on their personal strengths and achievements, and how one can become a commanding and authoritative figure that has the ability to influence practically anyone. It's a must-have for anyone who has had self-esteem issues, or simply looking to be more confident in both their personal and professional lives.

Other than empowering individuals, Universal Life Secrets also reveals knowledge on a more intimate subject: Sex. Chris teaches some of the best techniques you can apply before you get a woman to bed, and after you get her into bed. Basically he gives you the secrets to acquiring a confidence that will have you attracting any woman (or women) you fancy, and then impressing her (or them) with a sexual confidence and skills that even the original Don Juan may be envious of.

Personally I think Universal Life Secrets is a rare gem amongst all other self help products out there. Not only does it set itself apart from the others with its grand promises, but it also delivers every step of the way.

CLICK HERE FOR MORE INFORMATION

 

 

 

The Skinny Guy's/Gal's Guide To Getting A Six-Pack

The title of this article is a little ironic, isn't it? Since when did skinny guys have a hard time getting a six-pack? Are not all skinny guys like 2.1% body fat and less than 150 pounds soaking wet? Why in the world would a skinny guy need an article on how to get a six-pack? Isn't that why skinny guys are afraid to bulk up – because they are paranoid about losing their treasured abdominals? I asked the same thing until this question almost earned it's own email account!

The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of, "I should be able to 'see' my abs if I have low body fat." I'm sure you know of a friend who is completely scrawny, yet, without a shirt, on he has zero abdominal definition! To me, that would be salt on an open wound.

Abdominals Are A Muscle, Too!

You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?

The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack. To get thick, dense abs – those ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack!

Prioritize By Sequence

If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles groups will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the ones done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don't be afraid to disagree with the 'experts' who say "Never train your abdominals first because you'll weaken your core muscles for the rest of your workout...". I completely disagree with this and often reply, "Show me the evidence." The typical response is "Nobody does abdominals first...". That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.

Prioritize By Frequency

What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you are recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.

How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:

Purpose	Frequency	Intensity	Volume	Reps
Injury Prevention	5-7x a week	Low	1-4 sets	20-30
Hypertrophy	4x a week	High	6-12 sets	8-12
Maintenance	2-3x a week	Medium	3-6 sets	10-20

If building a sexy six-pack is on your 'to do' list for 2008, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.

Divide Your Abdominals Into Two Separate Workouts

To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:

• Truck Flexion (upper abs)
• Hip Flexion (lower abs)
• Rotation (obliques)
• Lateral Flexion (obliques)

The majority of books and articles you have read revolve the bulk of the ab exercises around trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this.

Bill Starr in his 1976 classic 'The Strongest Shall Survive' wrote that the abdominals "...can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree..."

I wouldn't be surprised if the abdominal program you are following right now is based on one movement - trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:

A	B	C	D
Trunk Flexion	Rotation	Trunk Flexion	Rotation
Hip Flexion	Lateral Flexion	Hip Flexion	Lateral Flexion

Even though you are training each movement twice per week, you will perform different exercises for each workout.

Use A Variety Of Functional Exercises

The Top 3 Hip Flexion Exercises:

1. Lying Hip Raise
2. Incline Hip Raise
3. Hanging Hip Raise

The Top 3 Trunk Flexion Exercises:

1. Swiss Ball Crunch
2. Weighted Swiss Ball CruncH
3. Weighted Cable Crunches

The Top 3 Rotation Exercises:

1. Russian Twist
2. Weighted Russian Twist
3. Weighted Cable Crossover

The Top 3 Lateral Flexion Exercises:

1. Lateral Flexion on back extension machine
2. Lateral Flexion with medicine ball over head
3. Lateral Flexion with medicine ball and twist

Each of these exercises progresses from basic to intermediate to advanced. I suggest you master the first exercise of each before commencing to the next.

CLICK HERE FOR MORE INFORMATION

 

 

 

Water Helps Ease General Anxiety!

Today I want to look at something so simple and yet equally powerful in alleviating the symptoms of general anxiety.

This tip also helps reduce the frequency and strength of panic attacks.

Fresh Drinking Water

Water is a great quencher of thirst but more importantly here -a great quencher of anxiety.

CLICK HERE FOR MORE INFORMATION

 

 

 

Weight Lifting Rules For Skinny Runts

You wake up in the morning and look in the mirror. Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don't worry, you aren't alone. You just need to start following these weight lifting rules.

There are quite a few guys who simply have trouble packing on the lean muscle mass. Whether their hormonal environment isn't quite as favourable or genetics was just out to get them at birth, one thing is for sure and that's that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.

Luckily for you, you're taking the time to do your research about weight lifting so you won't be destined to a life where it seems like a strong wind might knock you over.

First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.

Rule #1:

Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won't.

You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.

Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.

No, you're workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.

Which brings us to Rule #2:

Ditch the isolated exercises. Who needs them? You certainly don't.

If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you've got to change this pronto.  Remember, you've only got so much time you are allowed to be in the gym for. Don't you want to get the biggest bang for your buck?  Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses.

Become friends with those exercises and you will have new muscles in the picture soon enough.  Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.

Now onto the next significant point. Cardio.

Rule # 3.

I know, I know, you want to be big, but you don't want to be fat.  Let's not worry about that at this point, because you and I both know you are a long ways from fat.

Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don't need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.

If you want to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well.  The only place you are to be intense is in the weight room.

This leads to rule #4.

REST! You've put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that.  While you definitely want to maintain your social life while trying to gain weight - and you should - it should not come at the sacrifice of sleep.

Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don't do it. Period. It's that simple.

Get ready for rule #5.

Technique.  Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he's got more momentum going on than the Gravitron at the fair? He's pretty much working every muscle in his body except his biceps. Not so beneficial.  Not only that, but give him two weeks and a hundred bucks says he's out with back pain.

You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself.  If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.

And now, bonus rule #6

Find a mentor.  You want someone who's been there, done that. They used to be a skinny bastard just like you and they've managed to overcome the curse and now tip the scales and dominate the weight room.  This guy will do wonders for your motivational levels. Don't feel like lifting? Have a good look at his body.  You'll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.

So to sum up your new approach to your weight lifting sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.

CLICK HERE FOR MORE INFORMATION

 

 

 

The Weight Loss Equation Simplified

If you're trying to lose weight and are finding the massive amount of information (and misinformation) out there about how to do it best, you're not alone.

There's an easy way to lose weight but for some reason the dieting and nutrition industries have managed to confuse the subject so much many people don't know where to turn for the real answer.

I'm here to tell you what that 'REAL' answer is:

Your calories consumed must be less than the calories your body needs to function on a day by day basis.

In other words, "Eat Less, Move More".

Don't stuff yourself with every meal… or any "one" meal. This might seem like a no-brainer when you read it but you'd be surprised how many people gorge at meal time past the feeling of 'full' until they are stuffed, but wonder why they can't lose weight when they only eat one meal a day and starve the rest of the day.

Well, logically speaking, fat burning doesn't happen under these circumstances because that one meal was worth TWO days of calories and their body is unlikely to burn all of it off before their next huge meal the next day. Even worse off are the people that eat lots of meals throughout the day and do the same thing with every meal.

And, give your body lots of reasons to burn calories (which is why most weight loss gurus preach that in order to lose weight, working out is a must, and they are 'mostly' right).

You don't 'absolutely need to' work out to lose weight, but it sure helps. You CAN lose weight by dieting alone, but exercising can make it happen faster by creating a bigger calorie deficit (and help you get that 'toned and defined, fit look' that goes along with 'getting in shape' … dieting alone can just make you look like a smaller version of your current self, which may not actually be a fit 'look').

If you work out, you're increasing the amount of calories your body needs to get you through the day, but if you keep your calorie intake the same or lower as when you aren't working out, then your body automatically goes into a calorie deficit.

Once you've created a 'calorie deficit' your body is FORCED to take some of its energy from whatever energy you have stored within your body: your FAT. Take energy from your fat and the fat in your body is burned and therefore REDUCED! Yay!

This concept becomes even more powerful if you combine exercise with proper nutrition and further lower your daily caloric intake by a couple hundred calories.

Now you're in a deficit that can get you burning fat at an accelerated rate.

But now you also need to look at the quality of the calories you are consuming.

You don't want to feel starved, or deprived while you're doing this 'calorie deficit' thing so you're not suffering through this process, right?

The thing you really want to aim for is finding foods that will keep you feeling fuller longer (and this can be different kinds of foods for different people … we aren't all cut from the exact same metabolic cloth here), and eat a little bit less than you need to satisfy your body's caloric needs and NOT MORE.

So… what kinds of foods are the best so that you feel fuller, longer and not have to limit yourself to one meal a day or starving all day long every day?

Most people find that nutrient dense foods will make them feel fuller longer, as opposed to 'empty calories' that you find in most processed foods, fast foods and junk foods, refined flour and bakery goodies or sugary snacks.

So, look to fill up on whole, natural fruits, vegetables, grains, nuts, seeds and meats and seafood. The closer to nature your food source is the more nutrient dense it will be. These types of foods also tend to be lower in calories than their processed brethren, so you can eat more of it and get fuller faster.

However, all that being said, it is not impossible to eat processed and junk foods and still lose weight as long as you're keeping your calories "IN" lower than your calories "OUT".

It's unlikely you'll be very healthy at your lower weight if you aren't giving your body the proper nutrients it needs so remember THAT when reaching for your next donut instead of a healthy salad. Also remember you won't be able to eat as MUCH junk food because of their extremely high caloric content.

So, if you want junk food, have it. But don't overdo it. And, remember it might just very well be your only meal that day if it's worth your entire day's calorie allotment.

Simple. Easy. No trick. Calories In must be less than Calories Out.

Get that math equation perfect and you'll lose weight. Guaranteed.

CLICK HERE FOR MORE INFORMATION

 

 

 

Download Free Design for Mary Christmas 2012

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Download Free 2012 Calendar Templates Vector Posted: 28 Dec 2011 08:01 AM PST Set of 5 vector 2012 calendar design templates for the next year in different styles (floral, abstract and for kids). Download

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I am Fatimah Mahamat, a Muslim.I have picked your email address for an inheritance of £18.2million Pounds.Please contact me for more details via email: fati.mahamat@msn.com

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Software Gratis dari Pusat Gratis

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File Anda Terhapus? Kembalikan dengan FileWing Pro! Posted: 27 Dec 2011 05:41 AM PST Bukan tidak mungkin file-file penting yang kita miliki hilang karena berbagai sebab! Mungkin hilang karena virus, terhapus, atau bahkan secara sengaja telah kita hapus. Jika anda ingin mengembalikan... Silahkan kunjungi pusatgratis.com untuk membaca artikel ini selengkapnya..

Dapatkan Lisensi IObit Advanced SystemCare PRO 4 Posted: 27 Dec 2011 03:56 AM PST Seiring dengan digunakannya komputer secara terus menerus, biasanya komputer akan menjadi semakin lambat dan lemot. Jika hal itu terjadi di komputer anda, maka anda bisa memulihkan peformanya dengan... Silahkan kunjungi pusatgratis.com untuk membaca artikel ini selengkapnya..

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[New post] Kick Off 2012 with Project 365

New post on WordPress.com News Kick Off 2012 with Project 365 by Erica Johnson If you were going to blog about one thing for an entire year, what would you choose? Would you post photographs of your favorite place? Interview different people from your hometown? Create a new piece of art each day? Here are eight unique blog projects (some are updated every single day) to inspire you to kick off 2012 with your own Project 365: Blog Radstone RichardRadstoneBlog.com The goal, every day for the next year, approach one stranger, photograph them and promptly blog the experience. Rain or shine, hot or cold, healthy or ill, no days missed. I'll do my best to create interesting photos, and for the sake of entertainment, work to get myself into a sticky situation from time to time. It's a huge commitment. I'm sure there will be some hero photographs and some not so magnificent ones. Let's see what happens! The Creative Panic TheCreativePanic.com The project right at this moment is to illustrate something (anything!) as quickly as possible every day. 36ixty5 36ixty5.WordPress.com Each day a new image will be uploaded with a small caption, phrase, quote, poem or whatever. Everything Burger EverythingBurger.WordPress.com I created 365 pieces of burger artwork for a year from May 17, 2010 until May 16, 2011. An Afternoon With AnAfternoonWith.com This is a project about people. It is a project about our space and the things we keep and the things we don't throw away. It is a project about looking for and finding connections we all have. It is about seeing yourself in these spaces. Every picture is a portrait of the owner – be it a room, an object or a view. Every portrait in the end becomes a self-portrait. So in the end this is a project about me. Footballists Footballists.WordPress.com I often walk around the city in my beloved Liverpool FC jersey. I never miss to notice every other person wearing a soccer shirt, no matter how big the crowd. I've decided to approach and meet them, and photograph. Here are my brief encounters, far away from the pitch. A Drink with Chicago ADrinkWithChicago.com Since making Chicago our home, we have found that all it takes is one great conversation over one drink to create a long lasting friendship, change your outlook or learn something new. We have had so many of these experiences that we thought we'd start to share them as we continue getting to know the many fascinating people around our city. Join us as we sit down and have a drink with local entrepreneurs, chefs, celebrities, socialites, artists and athletes who all love Chicago as much as we do. {365} Breakfasts OneBreakfastADay.WordPress.com Breakfast is the most important meal of the day. A blog to celebrate this is worth it. So, do you have any ideas for your own Project 365? For tips on choosing a topic, check out the Learn WordPress.com tutorial on Getting Focused. You can also find writing ideas, blogging tips, and photo challenges at The Daily Post. Happy New Year from all of us at Automattic! Erica Johnson | December 27, 2011 at 6:41 pm | Categories: Community | URL: http://wp.me/pf2B5-2sj Comment    See all comments Unsubscribe or change your email settings at Manage Subscriptions. Trouble clicking? Copy and paste this URL into your browser: http://en.blog.wordpress.com/2011/12/27/project-365/ Thanks for flying with WordPress.com

Hadiah Gratis dari Badoo

	Ada ratusan ribu cewek baru yang mendaftar sejak kamu terakhir kali masuk. Kami memberikan 100 kredit GRATIS sebagai tanda terima kasih telah mendukung Badoo! Dapatkan 100 kredit gratis-mu SEKARANG! Apa yang bisa kamu dapatkan dengan 100 kredit Badoo? Dilihat oleh jutaan di Spotlight Naik ke No. 1 di hasil pencarian Buat lebih banyak orang mau ketemu kamu. Syarat untuk Kredit Badoo: 1. Sewaktu kamu membeli atau menerima kredit, kamu tidak memiliki kredit tersebut dan hanyak menerima hak terbatas untuk menggunakan kredit untuk pelayanan seperti Spotlight, Hadiah, dll. 2. Kami dapat merubah harga pembelian dan cara penggunaan kredit kapan saja. Kami juga berhak untuk berhenti mengedarkan kredit. 3 Kredit tidak bisa ditukar uang atau nilai moneter kecuali dengan persetujuan tertulis dari kami. 4. Email penawaran promosi akan kadaluarsa dalam 2 bulan setelah tanggal pengiriman. 5. Setelah mengklaim kredit gratis, kredit yang tidak terpakai akan kadaluarsa dalam 3 bulan. 6. Kalau kamu menghapus akun atau akun kamu dihapus oleh Badoo karena pelanggaran syarat dan kondisi Badoo, kamu akan kehilangan kredit yang dimiliki. Email ini hanya untuk pengiriman dan balasan ke email ini tidak dimonitor atau dijawab. Kamu menerima email ini sebagai anggota terdaftar Badoo. Untuk mengontrol email yang diterima, harap rubah pengaturan.

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Cardio is a Waste of Time for Fat Loss

While the mainstream fitness media still insists that aerobic exercise is a great way to lose weight, Turbulence Training users know that interval training is the better way to burn body fat.

Still not convinced?

A recent study published by the North American Association for the Study of Obesity, subjects aged 40 to 75 were instructed to do 60 minutes of aerobic exercise per day for 6 days per week for an entire year.

Given the amount of exercise, you'd expect weight losses of 20, 30 pounds, or more, right?

Well, the surprise findings showed the average fat loss for female subjects was only 4 pounds for the entire year, while men lost 6.6 pounds of fat over the year. That's over 300 hours of aerobic exercise just to lose a measly 6 pounds of blubber. Not time well spent, in my opinion.  

So what's the better way? Stick with Turbulence Training, using interval training and strength training to get better bodysculpting results. With intervals, you'll achieve more fat burning results in less workout time.

The next time you are out exercising, perform a session of interval training. If you are walking or running outside, find an incline that can challenge you for 60 seconds, then walk down for 60-120 seconds, and repeat up to 6 times.

If you walk or run on a treadmill, adjust the incline or speed to safely increase the challenge for 60 seconds, then return to the normal pace for 60-120 seconds, and repeat up to 6 times.

You can also use a rowing machine, bicycle or stationary bike, or even an elliptical machine to do intervals.

But whatever you do, stay away from boring, ineffective cardio exercise workouts and stick with Turbulence Training for your fat burning program.

CLICK HERE FOR MORE INFORMATION

 

 

 

The secret to SUCCESS

We all have dreams and desires and I'm sure you do too.

In what is perhaps the most shocking announcement made in
some time regarding the mind and self improvement industry,
my friend Greg Frost has just released what some authorities
are calling the world's "Only Secret To Success"

Greg has really upset self-help professionals and coaches
due to his latest breakthrough.

Over the past few years, he has worked intensively in developing
what maybe be the secret for massive success through the use of
the mind. Testing this first on himself, and then on a select group
of volunteers who were tired with being mediocre in life.

So valuable were his SHOCKING findings and PROVEN results, that
he's now just released his simple and easy-to-do system under the
aptly titled: "Mind Secrets Exposed - The Art & Science Of Getting
What You Want"

If you are interested in:

#1. Doubling or tripling your productivity in whatever you do

#2. Having unstoppable confidence in all your endeavors

#3. Achieving finan.cial fre.edom and enjoy freedom of time.

#4. Really unlocking the full potential of your mind

This really is one of the best systems available which I've seen
which is able to unlock the infinite power of the mind to achieve
extraordinary things.

CLICK HERE FOR MORE INFORMATION

 

 

 

Setbacks Happen On The Road To Recovery

Have you ever wondered why people often experience setbacks when they begin to tackle their anxiety? Setbacks happen because, as you face your anxiety and the situations that make you feel uncomfortable, the avoidant/protective side of your personality becomes active.

When you decide to tackle your anxiety issue head on, the protective side of your personality would rather that you left well enough alone. Your protective side doesn't like taking risks and feels better when you don't put yourself in situations that make you feel anxious.

It's the part of you that says:

"Let's stay in our comfort zone today. At least we're safe here."

This part of your personality has your interests at heart, but you know deep down that a life cocooned from all adversity doesn't lead to happiness. When you begin on your healing journey, it's all new and it can feel like you're moving into unknown territory. You quickly master areas of your life that were causing you problems.

Your protective side takes a back seat and watches with suspicion as you make this progress. Then, after a while, your protective side becomes more active for fear that, with all this progress, a great fall must be just around the corner.

As you move upward and onward, your protective side gets scared and tries to put on the brakes. This creates a conflict and fuels feelings of anxiety. The feelings can be very intense and might be similar to what you've experienced before-such as panic and general unease-or there may be new sensations never experienced before.

You might have been doing really well for a week, but then your protective side pops its head up and says something like this:

"Okay, well done. We're not worried about dizzy spells anymore -fine. But what's that ringing in your ear?"

"That sounds like trouble to me . . . LET'S GET WORRIED.

"No panic attacks in a week-great. But don't be fooled. That means a really BIG one is about to pounce!"

These thoughts undermine your confidence. Suddenly you're feeling vulnerable again, and the anxiety can return as your confidence dips and you obsess again about the way you feel. This kind of response is natural in recovery, and if you've experienced a setback recently, I want to show you how to best deal with it.

The first thing to remember is that setbacks happen. Try to never let a setback convince you that you're not making progress. It doesn't mean that all your progress has been undone. In general, setbacks are inevitable, and you need to have an accepting attitude toward them.

Secondly, setbacks form part of your healing. To move beyond the anxiety, you need to work with the protective side of your personality and teach it that there really is nothing to fear. When setbacks occur, it's an indication that you now need to take your new understanding and work with your protective side, which is resisting the change.

You might want to think of that protective side as a small child who doesn't want you (the parent) to take risks or do anything out of your comfort zone. Talk to this part yourself. Reassure it that all will be well and that it's necessary for you to work through the anxiety in order to experience more freedom and happiness.

Setbacks can feel like a big step backward, but they're generally followed by rapid progress on many levels if you engage fully with this protective side of yourself.

There's an opportunity here for you to create a new working relationship with your protective self, and this will really seal your recovery. When you educate your protective self that you're really safe and encourage it to take the steps with you, you become fully empowered to end your anxiety problem. All of your internal energies go in the same direction, and there's no conflict.

Persistence will carry you through all setbacks and ensure your success.

Keep your confidence intact. Build it on the past, on each time you've succeeded.

Play those previous successes like a film in your head, again and again, each night as you go to sleep. All the panic attacks you've dealt with, all the sensations of anxiety you've felt and yet you still got on with it.

General anxiety disorder and, especially, panic attacks are probably the most frightening experiences a person can go through. In most cases, you feel like you've had a brush with death itself. That's no small feat to deal with while on your lunch break!

Be proud of your experiences. You're not a cowardly victim, but a survivor of a terrifying experience-and what's more, you probably stayed at work or collected the kids from school. You continued living. Sure, there may be a few hairy anxiety memories in the past that you'd prefer to forget, but the underlying emotion to build upon is that you survived and you're here now, alive and living a new day.

Build a wealth of memories, and they'll be your resource from which to draw strength. Write them down, because that solidifies them and makes them more real in your mind. Read them to yourself regularly.

Be sure to keep a diary as written proof of the progress you're making-the trips you take that weren't possible before, the special days when you completely forgot you ever had an anxiety problem. You need to keep a record of these achievements because it's easy for your protective side to negate the great strides you've made.

Confidence, just like fear, is contagious. Soon you'll find it spreading to all areas of your life, giving you a quality of life even beyond your pre-anxiety days.

Always try to focus on the success you've achieved, and it will grow and expand in your life.

Persist with it. Turn a setback into an opportunity to solidify your real confidence. Regardless of what happens, you can handle it. Regardless of how your body feels, you'll move through the anxiety and come out the other side smiling.

If you remain persistent, setbacks can be quickly turned to your advantage, and you'll be strengthened by the experience.

Setbacks are delicate periods to move through, so you also need to be kind to yourself. Understand that they're the result of YOU just trying to protect YOU. Be your own best friend. When you take your protective self by the hand and teach it that there's nothing to fear, you'll quickly march toward a greater experience of freedom.

Recovery is not a straight linear process. It will help if you try not to measure success on a day-to-day basis. Some days will be better than others-that's just the way it is, so don't get upset if you complete something successfully one day but fail the next.

Keep your eyes on the end goal, and persistence will carry you there.

What If My Anxiety Comes Back?

After a person has successfully moved out of their anxiety it is only natural, to at some stage, fear its reoccurrence. I call this the anxiety shadow. It is a worry in the back of your mind that the anxiety could return with full force and disrupt your life all over again.

Anxiety leaves such a strong imprint on people's lives that it is normal to have such concerns. Fearing a return of anxiety is common when your life becomes stressful again and you worry that the extra stress will tip you back into a state of general anxiety. If you find yourself worrying in such a manner have faith that all will be well.

This worry is just a shadow of what has gone, it is based on the past not the future. Generally the anxiety shadow passes quickly after a day or two and you forget about it again. Remind yourself of the new tools and education you have. Take solace in the fact that your new understanding will lift the anxiety quickly again were it to return.

To your success…

 

P.S. If you have experienced an anxiety setback and want to get over it quickly, get the support and information you need in my course Panic Away. Stage 3 of the course deals specifically with overcoming setbacks.

CLICK HERE FOR MORE INFORMATION

 

 

 

Keys to Staying Fit during Pregnancy

Pregnancy, one of the best news a mother could receive. It could also be one of the worst, especially if it's one of the reasons of her unwanted weight gain.

A mother would do anything to keep her baby healthy. It would be best for both mother and baby to have a balanced diet, regular exercise, and positive thinking. If the mother is healthy, it would be easier for her to give birth.

During pregnancy, the mother should watch what she eats. This may have a negative effect for the baby. Either the baby will be born with gestational diabetes or the baby is too large that the mother will have a hard time in giving birth.

Most women use the excuse that they are "eating for two" and disregard the fact that they are eating more calories than they should be. Consuming 100 to 300 calories more than needed automatically turns into body fat.

Here are some of the foods that you need to avoid during pregnancy: alcohol, coffee and caffeine, unpasteurized cheese and milk, raw eggs, raw and undercooked meat, and processed meats.

Pregnant women are also advised to have a regular exercise. However, some people think that exercise is bad for pregnant women. Having a regular exercise has a lot of benefits. It eliminates back pains and constipation, reduces stress, better sleep, serves as a preparation for birth and helps you regain your pre pregnancy body faster.

Going through a lot changes in 9 months is a lot and pregnant women are advised to keep a positive attitude. Having an environment of supportive people is important. They should be able to help take care of you and make you feel good about yourself.

Some of the best things to do to keep a positive mindset are to keep a daily journal, this way you can write about the things that stress you out. You can also practice Yoga to help you relax and release the negative energy.

Remember, the keys to a happy and healthy and pregnancy is balanced diet, regular exercise and a positive mindset.

To know more about health, exercise and other pregnancy tips, you can order your own copy of Trim Pregnancy e Book online, and take advantage of the great benefits you can get from the information provided by this eBook.

CLICK HERE FOR MORE INFORMATION