Citra GSM

Online Article Spinner for Free: A Review of Content Professor

2011-12-29T00:19:00.001-08:00

Body: Being an amateur on the website content business, I have always aimed for high quality original articles, making sure that information will be solidly presented in an orderly, detailed manner using words that will cater to the specific searches of internet users. In turn, I have also been in a vast search for software made to tailor my needs. I am pretty certain you too, have the same qualifications as I do. I want, first and foremost, a free article spinner software, or if not, something that will give me best value for my money. It should aid me in establishing original content with ease; it should make me able to reproduce my articles in bulk while still maintaining my unique content. Most of all, the outputs should be as humanly understandable and coherent as possible. Simple requirements these may seem, but most web based article spinner software I have tried come with a certain fee, and even if they are affordable, they do not give the output I have always wanted to achieve.
Was my search futile? No. After a tedious search, I finally came across a free web based article spinner software available online, that was able to meet my expectations. You heard it right, an online article spinner software application… for free! For those of you experiencing the same problems as I have, Content Professor might be your ultimate solution.
I have tried it out and was satisfied with the results. The user-friendly interface speaks of how efficient your future transactions will be. Basically, its simple, Windows-based form is composed of drop-down menus and tabs that you can access through clicks or a couple of keyboard shortcuts. Your work will start when you open your article on the main tab, highlight phrases or words, and a drop down menu is generated with the common terms with which you can replace those highlighted words with. I was happy with how vast the program's thesaurus is, which they claim, is taken from the wide array of people-created articles from the Web. The ease of doing word replacements is great, as it allows you to perform nesting, or grouping of synonymous words with curly brackets and color-coding to be replaced on future article spinning purposes.
You can also add frequently-used terms on your favorite list, which is made available with few more clicks. The uniqueness percentage and word count on the upper right part of the interface is highly useful, so you won't be distracted with your work. The quality of the duplicated articles with original content is far more understandable than the outputs of the other free article spinner software I have tried. Still, be reminded that spun articles are still highly dependent of how coherent your source article is. What impressed me most is the program's feature of bulk saving the duplicated articles in a zip file and making one spun article ready for further processing. It cuts off the hassle of zipping things up, which saves time. Lastly, I should reiterate this. It is an online application, implying that there's no need for purchases, compatibility or installation. It is free of charge!

Be included in its roster of satisfied customers! Say goodbye to brain drains and time wasted for restating articles. Make more profit with lesser stress! Try Content Professor now, and be wowed with how efficient your future article productions will be.

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Cholesterol is NOT bad. More myth busting…

2011-12-29T00:18:00.002-08:00

There is SO much misunderstanding and misinformation about cholesterol. Things like: * What cholesterol even is! * How you get high cholesterol * How high is "high" * "Good" cholesterol and "bad" cholesterol * Many doctor's cholesterol tests are wrong! I can't cover everything in one article but let me give you some of the more surprising facts.

First, know that cholesterol is a hormone produced mostly by your liver. And like all hormones, it has many important jobs to do in maintaining your health. It is a critical structural molecule in the membranes of every one of your cells, and it is an important ingredient of brain tissue – just to name two.

Cholesterol is not an evil beast like so many people think it is – you cannot live without cholesterol! However, just like I'm always saying about insulin, you need the correct amount in your system. It's true that you don't want too much, but you sure don't want too little either! There are two ways to get cholesterol into your blood – by eating foods that have cholesterol (known as "dietary cholesterol") and through the liver production I just mentioned.

Regarding these two ways, your body has a balance system – if you don't get enough dietary cholesterol, your liver will produce more to make up the deficiency. (Proof enough that cholesterol is a needed thing… you just don't want tons too much).

So here's a hugely popular myth we can go ahead and BUST today: "You get high cholesterol by eating too many cholesterol foods. " The fact is there isn't a single test or paper or shred of proof in the medical community that offers any proof of this.

It's just a theory… a theory that has growing evidence against it. One of my favorite doctors on the subject, Dr. Michael Eades (more from Dr. Eades in a second), has looked for years and he cannot find any correlation between eating dietary cholesterol and getting high cholesterol (and locating this type of research is what he does – if it existed, he'd know). In addition, most people only get about 15% of their total cholesterol from food (the rest is produced by your own body).

So you would have to eat an impossible amount of these cholesterol foods in order to "eat yourself to high cholesterol". So what causes high cholesterol then? Pretty much the same thing that produces all the high blood pressure of recent generations, as well as the obesity epidemic. A high carb diet!

Eating a diet that is too high in carbohydrates, and not high enough in protein (the typical diet of today), causes your own liver to produce too much cholesterol! THAT'S how you get high cholesterol.

As for the cholesterol testing we all go to the doctor for… this floored me. When doctors do a cholesterol test, the final report covers four criteria:

1. Your "good" cholesterol, called HDL (high-density lipoprotein)

2. Your "bad" cholesterol, called LDL (low-density lipoprotein)

3. Another "bad one": VLDL (very low-density lipoprotein)

4. Your total cholesterol level.

But here's the kicker! Testing for your total cholesterol level, and for your HDL level, is pretty straightforward. But performing an actual, physical test for the other two – the LDL and VLDL (the bad ones) is more difficult, and quite costly. And so – unbeknownst to you – these numbers are almost always estimated.

An equation called the "Friedewald Equation" is used to estimate your LDL levels (developed by William Friedewald and others in 1972). This has become the standard, no-questions-asked process. Now, in fairness, the equation has shown to be very accurate most of the time.

But in recent years, more and more situations have been found where this equation produces a much higher number than if you actually tested – the estimate is wrong.

An example of such a situation is people who keep their carbs nice and low; such folks tend to have triglyceride levels lower than 100 mg/dl, which skews the Friedewald equation. Which means those of us who actually eat a correct, healthy, Primal diet would be told that our cholesterol is too high – because of a faulty equation. And then your prescription-happy physician will whip out his pad and prescribe a statin.

The moral of this story?

Keep learning. Become the Captain of your own health. Doctors are one important source to be sure, but only one.

To prevent your liver from over-producing cholesterol, eat a diet made up of about 65% protein and fat, and 35% carbohydrates – just like The Primal You™ Diet Course lays out.

If you are being told that your cholesterol is high, and a statin (or treatment) is recommended, insist on a direct test of your LDL cholesterol level, not the estimated version derived from the Friedewald equation. (Feel free to show your physician this article!)

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Top 10 Foods For Smooth Glowing Skin

2011-12-29T00:18:00.001-08:00

People who want great looking skin often look for the best creams and lotions they can find to give their skin a vibrant glow. What many don't realise is that they can give their skin this vibrant glow naturally by eating all the right foods.

A healthy eating plan rich in vegetables and healthy foods provides countless benefits to your health and skin. Adopting a healthy diet containing the top 10 foods for skin listed below has even been known to reverse diabetes and skin disease, and reduce the risk of cancer.

Healthy eating is the key to having beautiful young looking skin. Here are the top 10 foods for skin put together by Simon Lovell, media expert and author

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1. Avocado

The avocado is known for its numerous properties that benefit the skin. It contains many healthy fats that plump up the skin and smooth away the dryness. Avocados have the highest content of vitamin E when compared with other fruits, which is a powerful antioxidant that helps strengthen the white blood cells.

2. Berries

Strawberries, blackberries and blueberries are all good for the skin because of their high antioxidant content. These 3 berries have been found to have the highest antioxidant capacity of any foods. They produce collagen which keeps the skin smooth and plump.

3. Low Fat Yoghurt

Low fat yoghurt is rich in one of the most important components of skin health – Vitamin A. Experts have stated that the health of skin cells is largely dependant on how much Vitamin A is present in our diets.

4. Broccoli

Broccoli is a vegetable that contains an abundance of health benefits, and is good for the skin. Broccoli is high in Vitamin A and thus promotes good turnover of skin cells. Eating broccoli can help to renew skin cells quickly making your skin look fresher.

5. Whole-Grains

Whole-grains are rich in the mineral Selenium, which is why they promote healthy skin. Selenium has been shown to reduce skin damage after prolonged exposure to the sun. High levels of selenium in your system prevents your skin from oxidative damage that can increase cancer risks.

6. Spinach

Rich in vitamins B, C and E, spinach possesses strong anti-aging properties and helps to give the skin a healthy glow. Also, the iodine contained in spinach is said to combat skin disease.

7. Omega-3 Fish

Omega-3 is one of the healthy fats that are highly sought after by the health-conscious. Omega-3 fatty acids are good for strengthening the skin cell membranes and preventing toxins from being absorbed.

8. Non-Starchy Vegetables

Non-starchy vegetables are high a fibre and bolster your age-defying bacteria. If you have blotchy or tired skin this can often be due to a lack of fibre. Lack of fibre can lead to disrupted digestion that stops nutrients from being absorbed properly. This starves your skin of the nutrients it needs to look younger and healthier.

The health benefits of a diet based mainly on non-starchy vegetables are endless. In fact, a UK study has shown that adopting a diet consisting of only liquid diet drinks and non-starchy vegetables has been shown to reverse diabetes and cure the condition in just 3 months. Because they are non-starchy, they do not affect blood glucose.

Common non-starchy vegetables include carrots, broccoli, sprouts, celery, asparagus, cucumber, tomatoes, onions, peppers, lettuce, beets and watercress.

9. Green Tea

The health properties of green tea are vast. The list of skin benefits that green tea provides goes on and on. Green tea, whether consumed as a drink or applied to the skin, can decrease risk of damage from the sun and thus lessen the risk of skin cancer.

Green tea also has strong anti-inflammatory properties. Being as it is rich in polyphenols, it prevents inflammation and is beneficial to overall skin health.

10. Lean Red Meat

Not getting enough iron can result in having unhealthy skin. Lean red meat is a good source of iron for anyone who needs it, but you should be careful not to eat any red meats that are too high in fat.

With a healthy diet that includes the top 10 foods for skin listed above, it's unlikely that you'll need to rely on creams and lotions to give your skin a healthy glow. Fill yourself with nutritious and healthy foods, and your skin will take care of itself. it great for the skin because it's packed full of the foods that your skin needs to look smooth and healthy. Within 7 days you will notice a difference.

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The Top 3 Things to You Must Know About Muscle Building

2011-12-29T00:17:00.004-08:00

Today I wanted to try and explain exactly what it takes to build muscle without going into too complicated of details.

I find that there are so many people and authors out there today that over complicate this topic to simply lure you into buying their latest program or their newest supplement.

Now of course, I have my own muscle building program and I would recommend some supplements to you as well but I am not saying that it is wrong. Today I simply want to give you good information that will hopefully clear up any confusion about what it takes to build muscle in its essence.

I am going to keep this nice and simple and base it on personal experience because in the end I believe your own personal experiences are the best way to measure any kind of results. You cannot simply rely on 'studies' or 'university tests' as most of these tests are either biased or they are based on genetically gifted individuals.

What do you need to do to build muscle?

Well let's think about this question for a moment.

First, understand that your body is more than content with staying EXACTLY the way it is right now. It would rather not change and it is programmed to be this way after thousands of years of evolution. This means that to make any change in our bodies composition, we are going to have to 'coax' it or persuade it in doing so.

So for today's purpose, building muscle, how do we persuade our bodies to do this?

Well we have to give it a 'reason' to grow!

There are many ways to do this but I am going to break it down into some manageable chunks.

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Caloric Surplus:

One of the keys to gaining muscle and weight is to consume more calories. The reason we want to give our bodies more calories is because if we are going to demand more out of them than what they are accustomed to, then we need to feed them with more fuel.

Think of it as if you want to travel further in a car. If one tank of gas gets you so far but you want to go further, you need to have more gas right? It's the same for building muscle. Feed it more so you have more energy to push it into spurting new muscle.

Now without going into excruciating details (which is not the point of this particular article), you cannot simply overfeed on junk food. Make sure you are eating lean proteins, complex carbohydrates and healthy fats.

Progressive Overload:

Now that you are eating enough to give your body 'extra energy' you will need to stress the muscles so that they respond by getting bigger.

Your muscles are currently the size they are based on the level of activity you have done in the past, your genetics and your strength.

We cannot change your genetics, but we can however change your strength to a degree as well as elicit hypertrophy (muscle building) by weight training.

To put it simply, you need to start progressively overloading your body with some form of resistance training.

Honestly, do not get too concerned about finding that 'Special' program that will be better than all the other programs out there. There are just too many training programs to try and choose 'the best' one.

In my experience, they all work! Yes of course some may be better than others but in the end you will get results no matter which program you try as long as you follow the key rules to muscle building. Rely on the foundation and principles instead of the program. In doing so, you will get results no matter which program you are on.

What are the foundation and principles?

Progressive Overload, Adapt, Proper Form, Mindset, Rest and Recovery.

Pretty simple right?

The main thing is to continue stressing the muscles by either overloading with volume training, getting stronger by strength training and making sure to give your body enough time to rest and recover and therefore GROW!

This is not to say that you can just keep getting stronger to the point that you will be performing 1000lb bench presses, but by cycling your training through different stages, you will start to get closer to what your genetic potential for muscle mass really is.

Eventually the gains will get harder to come by, but if you are just starting out, this will not be an issue.

Accepting the Inevitable:

By applying the right factors for muscle building, you will start to gain lean mass and you will start to gain weight which is good because that is the goal we are after.

However, you need to also accept that when you are gaining muscle that it is almost impossible not to gain a bit of fat while doing so.

Now I know there are going to be lots of people claiming that it can be done but in my experience these are people who are genetically gifted and they are the exception to the rule.

Other people who tell you this may be people trying to sell you something.

Finally, you can gain eliminate fat gain by gaining muscle at a slower rate.

It is your choice, but for those of you who want to build some serious muscle as quickly and effectively as possible, then you will just have to accept a bit of fat gain.

What is a 'bit'?

Well for the most part, for every 4lbs of muscle or lean mass you build, you will probably accumulate about 1-2lbs of fat with this. Of course this is if you are doing everything right and eating relatively clean.

Now you might be saying 'I don't want to gain fat!'.

Just realize that the muscle you build during the course of your muscle building phase will be on your body permanently provided you continue training and eating right.

What you want to do is go on a muscle building phase for about 6 months or so or longer (it is up to you) then you want to go on a fat burning phase for a couple of months to burn off the accumulated fat and keep the muscle!

See how that works?

This is just the way it is and I have experienced this myself and it is not as bad as it sounds. Most people do this continually and they consistently add 5-10lbs of muscle each time they do this until they start to reach their maximum genetic potential.

The good thing about doing this is you also get better each time you go through these phases and you start to optimize your gains and improve on your muscle to fat gain ratios.

Just accept a bit of fat when gaining muscle and don't stress over it. It happens to all of us and you will certainly be more grateful for the muscle after it is all said and done.

Conclusion:

Those are 3 simple areas of muscle building that should help you understand it a bit better.

I hope it is simplified enough and it doesn't make you over-think which is in my opinion the one thing people do too much of (including myself sometimes).

Keep it simple and always go back to the basics.

In knowing about these 3 things, it should put your mind at ease and let you focus on training, eating and enjoying the journey.

Here for you,

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Top 10 Tips To Successful Teen Bodybuilding Part 2

2011-12-29T00:17:00.003-08:00

As discussed in part one, teen bodybuilding can start at a very young age allowing young fitness enthusiasts a whole new world to pursue. Teen bodybuilding is an excellent way to promote a healthy lifestyle since it requires regular weight training, cardiovascular training, balanced nutrition and even stimulation of the mind since the topic of teen bodybuilding involves constant education. Teen bodybuilding can also help you erase nicknames like "Skinny Mini," "Scrawny," "Tooth Pick," "Twiggy," and in my own personal case, "Skinny Vinny!"

Unfortunately teen bodybuilding is not as easy as it looks and can result in injury, bad habits and frustration if stated with out structure and progression. Here are the next five tips to successful teen bodybuilding:

6. Learn Proper Technique First

How well do you think you would golf without supervision? How well do you think you will skate without coaching? How well do you think you will play piano without lessons? How much muscle do you think you will build without proper lifting technique? Not much!

I hope you are humble enough to swallow your pride and accept the fact that your first step should be getting professional coaching from a reputable fitness trainer. I know many of your friends will not even consider this and you will be told, 'just learn it yourself,' or 'watch others.' Can you imagine a medical surgeon or dentist who took this approach? Yikes!

Think about it. You are going to be lifting weights the rest of your life. Is spending a few hundred or even a few thousand dollars, on a professional fitness trainer, not going to pay you back over and over (for the rest of your life) if you do things correctly right from the start? Definitely! If you start lifting weights incorrectly, get ready to spend the money you saved on a coach for a rehab therapists next vacation! If you don't get injured now, most likely it will be in the next few years.

7. Stretch Just As Much As You Lift

Stretching is the most under rated physical quality which is unfortunate because shortened muscles perform weaker and slower and have a higher incidence of injury. Stretching is the only physical quality which more is better. Stretching is one of the only habits that can not be over trained.

If you are serious about getting into the world of teen bodybuilding, I encourage you to start this habit early. Most text books teach stretching methods that include 20-30 seconds per stretch. Don't even waste your time if this is your idea of stretching. From real world, in the trenches, experience, I would suggest stretching at least the same amount of time that you lift. That means, for every 1 hour of weight training you perform, you must balance the effect of weight training with one hour of stretching. Therefore, if you weight train 4 hours in the week, you better be stretching for at least 4 hours in the week. If you are really lazy, start stretching for at least half the amount of time that you lift. After you see the benefits of increased strength, quicker recovery and less injuries I am sure you will have no problem bumping up your stretching sessions to the recommend 1:1 ratio.

Fail to stretch at least the same amount that you lift is almost a sure fire way of shortening a teen bodybuilding career or lifestyle. Remember, weight training shortens and tightens the connective tissue you train. Stretching counters the effect and ensures your muscles have room to grow!

8. Focus On Bodyweight Strength First

It amazes me at how many teen bodybuilders can barely do a set of 40 push ups, 20 chin ups and 30 dips. In my opinion, these are some standard upper body fitness tests that should be accomplished with ease before loading is introduced (it might take your 3 or 4 months to achieve this if you can't do them right now). I once heard a famous fitness coach say, "You have no freaking business using a load if you can't stabilize, control, and move efficiently using your own bodyweight." I would have to fully agree.

What's the point of a sloppy 150 pound lat pulldown if you can't do 10 bodyweight pull ups? What's the point of a 185 pound bench press with microscopic range reps, if you can push up your body a couple dozen times? What's the point of a 500 pound leg press if you can do a set of one legged squats down to the floor? Believe me, after a few months of conditioning your body to body weight training, you will be blown away by how quickly your weights climb when you introduce loading.

9. Keep Your Workouts Under 1 Hour

Unless you are in a teen bodybuilding competition for the longest workout possible, it bewilders my mind what you could possibly be doing for longer than a hour! Unless you go to the gym for mirror workouts (that's when you spend more time looking in the mirror than actually lifting)I suggest getting some help with your workout program. If it takes longer than 20-30 minutes of even moderate intensity lifting to fully exhaust a muscle, I have to question your workout intensity. Shorter more intense workouts will always trump longer less intense workouts.

Your goal should be in fact to complete your workout faster and faster. This will force your muscles to condition and adapt to a greater work load. The more work you expose your muscles too, in a shorter amount of time will improve your muscle density. Your bodies ability to tolerate greater workloads.

10. Develop Full Range Of Motion

Initially, teen bodybuilding should involve building strong muscular attachments, tendons, ligaments and bones – text books refer this as anatomical adaptation. Look at building your muscles as the finishing touches on a solid house. You would not want to start framing the house until the foundation has been built. Strengthening your tendons, ligaments and bones would be considered building a strong foundation to build from.

What is the best way to begin a strong foundation for a house to stand on? Build from the bottom up or in our case, from the inside out. This means developing a full range of motion with each weight training exercise to ensure all the muscle fiber gets activated and all the supporting tissues are fully involved.

Think about it. Partial movements will only develop partial muscle. Full movements will develop full muscle. What would get you better results? Squatting 135 pounds with your butt to the floor or squatting 225 pounds for about ¼ of the way? That's correct, involving the entire range of motion with a lighter weight will involve more musculature, improve your mind-muscle connection quicker and strengthen all the supporting tissues more rapidly. Initially, as a teen bodybuilder, you should never sacrifice range for load.

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The Top 5 Fat Burners

2011-12-29T00:17:00.001-08:00

Let's get right to it...here are 5 ways to make this a great
fat-burning day...

1) Do Something You Love

If you are a beginner and you hate the gym, just do something you love! Don't make your healthy lifestyle a prison sentence. Enjoy what you eat and do. Just don't eat garbage and don't look at exercise as punishment.

2) Strength Training

A very, very recent study (published in the May issue of the
Journal of Applied Physiology 102:1 767, 2007) showed that
resistance training boosts metabolism by 10% and increases fat
burning by 100%!

3) Interval Training

The latest research from Australia showed a more weight loss from interval training than from long, slow cardio. In fact, the long, slow cardio group didn't lose any weight. AND - this study was done in women...so yes, Turbulence Training works for women. Strength training and interval training are the 1-2 punch that blowtorch fat off your body.

4) Eat 6 Small Meals of Whole, Natural Foods

Fruits and vegetables, protein, nuts, and healthy fats. It's that
simple. Don't spend another dollar on "the latest diet". You
ALREADY KNOW what to do!

5) Avoid Booze, Sugar, Trans-Fats, & Inactivity

Yeah, I know, real "secrets" here, CB. "Thanks", you're thinking
sarcastically. Listen, sometimes we just need the motivation. Maybe there is a donut within reach, or you're thinking about watching the tube instead of exercising, or you've got a cookie in one hand and an apple in the other.

Let this be a simple reminder to make the right choice.

Everything you do takes you closer to OR away from fat loss,

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Top 10 Tips To Successful Teen Bodybuilding Part 1

2011-12-29T00:16:00.003-08:00

Teen bodybuilding is growing at an alarming rate, as enthusiastic teens hit the gym every night of the week. I don't blame them. Teen bodybuilding is one of the most effective ways to boost a skinny guys self-confidence and self-image. Did I also mention lots of attention and admiration from the ladies and respect from the guys. Teen bodybuilding does not just help out with vanity but promotes a nutritious diet, disciplined lifestyle, and strong work ethic.

So the question is, how is teen bodybuilding done right? Should teen bodybuilders read the latest bodybuilding magazines? Learn from their friends or a professional? Train every day or every other day? Rely on supplements? Start when they are done growing or earlier? Focus on endurance training heavy lifting? Teen bodybuilding has dozens of questions and many different opinions on each. Here is my top 10 tips to successful teen bodybuilding in no particular order:

1. Avoid Steroids

Duh! This might sound obvious and if you have not been offered steroids yet, make your stand now and be prepared to say 'no' when you get backed into a corner. Your body is flowing with more natural hormones than any steroid could replace. Don't screw up your natural hormonal levels at such a young age. Even though all your friends might laugh at you for not conforming to the pressure of using illegal drugs, be a real man and train drug free. In the end your friends will respect you more for staying away from the dark side.

2. Focus On Clean Eating

Old habits die hard. Believe it or not, the nutrition habits you are creating today will affect you all the way into your adult years. As a young teen bodybuilder, you have an opportunity to create good habits at an early age. Focus on eating clean carbohyrdates like whole wheat breads, oatmeal, brown rice, potatoes, fruits and veggies. Focusing on eating a variety of clean proteins like tuna, chicken, fish, cottage cheese and protein shakes. Balance out your meals with clean fats like olive oil, fish oil, natural peanut butter and nuts. Take pride in the fact that you even know what clean eating is. Look at this as an opportunity to be an example to your friends to be walking statue of health! I promise you that you will have a few friends who admire your physique and ask you for advice!

3. Avoid One Body Part Workouts And Focus On A Full Body Workout

A full body workout? But all my friends are training chest tonight. And tomorrow they are training back. And on Wednesday they are training arms. But if you have the courage, you are not going to follow the herd and trust me. You are too young to be splitting up your muscles groups into only one body part a day. Unless you are pursuing a career in competitive bodybuilding, one-body part splits are an excellent way to over train at a young age. Look at it this way. Do you only eat once per week? Do you only take supplements once per week? Do you only sleep once per week? Do you only study once per week? Than why would you train your muscle groups only once per week? It does not make sense. Full body workouts will allow you to hit all your major muscle groups three times in the week, without overtraining, instead of only one time.

4. Emphasize Your Conditioning

Teen bodybuilding can actually become something that appear to be a lazy man's sport. Next time you walk into the weight room, count how many people are actually doing something. Seriously, I guarantee you will see more people standing around and talking, adjusting weights and staring in the mirror. Not many people are actually hustling from one exercise to another or even sweating. That's another reason to avoid one body-part bodybuilding style workouts. They don't emphasize your fitness or cardiovascular system. Your weight training program should be incorporating more than just weights. Balance out your sessions with some skipping, stair climbing, hard running, supersets, and really short rest periods. If you don't feel like you are going to throw up at the end of your weight training sessions, I have to question your workout intensity.

5. Stick to Basic Supplements

Your a teenager and should be saving your money for college and your first car. Don't get scammed by over hyped supplement ads that promise the world. Follow the saying, 'If it looks too good to be true, than most likely it is!" All you need to budget for now is a high quality multi-vitamin which you should take for life as well as a high quality protein powder in your arsenal and a regular omega-3 fish oil cap. Between these three supplements you are more than covered. Don't worry about creatine, glutamine, fat burners, testosterone boosters or even NO2 products. The first three to four years of your lifting should be done with just the basic supplements.

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The 6 Steps to Fat Loss Success for Beginners

2011-12-29T00:16:00.001-08:00

For beginners, getting into fitness can be intimidating and confusing. But it doesn't have to be that way. In fact, getting fit is one of the most straightforward tasks you'll attempt in the New Year. Fortunately, reaching your fitness goals requires only two things; discipline (that's up to you) and a set of simple guidelines (which I'm happy to provide).

First, you should arrange for a full physical examination from your physician. This is mandatory for people that have high cholesterol, high blood pressure, diabetes, or are obese. Once you have your doctor's approval to begin a fitness program, you should schedule a fitness assessment with a health professional at your gym.

While both of these are incredibly annoying, they are essential to your success and well-being. The benefits of a doctor's visit are obvious, particularly if you have one or more of the previously mentioned conditions but it also allows you and your doctor to discuss your lifestyle. Preventative medicine is far better than reactive medicine. Make your doctor part of your fat loss and health-building team along with the health professionals at your gym.

The real benefits of the fitness assessment aren't finding out how much body fat you have or how many minutes you can last on the treadmill, but rather getting a better understanding of your strengths and weaknesses. If you want to avoid injury and actually achieve your goals this year, get to know your strengths and weaknesses.

The next secret is to walk, don't run, to fitness success. If you want to pick up your University running workouts where you left them 10 years ago, that's fine. But I guarantee you won't last 10 days. And then it'll be a dreary 355 days until you're ready to try exercise again.

The hidden benefit of a good fitness assessment is that it will actually serve as a nice introductory workout to your return to fitness. It will buffer your delusions of fitness grandeur from the reality of what your body actually can do. After the fitness assessment teaches your body a lesson and awakens your muscles from their winter slumber, only then will you realize your limits that you must respect in subsequent workouts.

Goal-setting is the fourth secret to success (and not just in fitness, but in any area of life). It is much more effective to commit to a set of specific short-term and long-term goals than it is to routinely hope for weight loss each year.

Set realistic goals and remember to train within your limits. If you are currently sedentary and haven't exercised in months (or years), don't begin an advanced training program. Start with a conservative beginner program. Your belly wasn't built in a day, and neither will be lost overnight.

Limit your initial workouts to 1 set per muscle group. In week 2, you should be ready to add another set. And if you want to build up to 3 sets, then do so in week 3. Slowly increase the weight and stay within your desired repetition range. At no time should you be too sore to function. And runners should also heed this advice. Too much running will guarantee shin splints in the early going. Avoid running on back to back days for the first two weeks and keep the distance short. Sore muscles are guaranteed when you lift. So keep the volume low.

And now for 2 super secrets that will help keep you committed and consistent with your workouts and will finally help you lose fat for good.

First, build your social support team. Social support is the #1 factor for success for women in fitness programs, and is important for men as well. Support can come from your spouse, brother or sister, child, mom or dad, friend, neighbor, co-worker, personal trainer, or lifestyle coach. Don't try to go it alone. People respond better when they report to a person instead of a machine.

You also need to know that nutrition is the second most important factor for success in fat loss programs. That's why you don't need to train like a world-class athlete when you are starting to lose fat. Most of the fat you'll lose in the early going is because you have chosen to make better nutritional choices. And if you don't make better nutritional choices, even the best exercise program in the world isn't going to help you achieve your fat loss goals.

Nutrition is a lot simpler than you think. Don't over think things. See a nutritionist or listen to what your mother told you as a kid. Food choices should contain a large nutrient-to-calorie ratio. Dr. Phil (yes that Dr. Phil) calls this "High-Response Cost, High-Yield Nutrition". And follow this rule: Don't eat foods with added sugar or high-fructose corn syrup, but make sure to log your nutritional intake. This is a free website that allows you to track your calories, protein, carbohydrates, and fat.

The consistent use of these 6 secrets will help you achieve your fat loss goals this year. Make this year's fitness plan a strategic investment in your future health. The most efficient and effective way to lose fat in 2005 is with my Turbulence Training workouts - the choice of fitness professionals.

CLICK HERE FOR MORE INFORMATION

Top 49 Things I Learned In 2006

2011-12-29T00:15:00.003-08:00

Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.

1. Pull ups are better than pull downs. Duh.

2. You don't need a training partner to get huge (but it helps). You should be able to pack on your first 20 plus pounds of muscle alone.

3. Bicep curls do not produce bigger biceps. Focusing on increasing your body's overall size is what makes your biceps bigger.

4. John Berardi's G-Flux theory. Also know as energy flux (or energy turnover) is the relationship between energy intake and expenditure. Basically, it's better to train more and eat more than train less and eat less.

5. Alwyn Cosgrove's said this, "A good program performed poorly is worthless. A shitty program done with a ton of effort is worth a lot. But when you get a good program and a tone of effort, the results can be amazing."

6. The Sopranos and 24 are the best damn shows on television. I will proudly admit that I have overdosed on Tony Soprano and Jack Bauer for over 12 hours at a time, on multiple occasions. And I don't regret a single episode!

7. Learn by 'doing' - not by talking about it. I am sick and tired of people who post on forums and ask, "What do you think of this diet or workout etc.?" How the heck do I know? Go try it for yourself and come to your own conclusions.

8. The two man bench press is becoming more popular each year. You know what I'm talking about. Where one guy lowers the bar and the other deadlifts it up yelling, "It's all you, man!"

9. I hate people with no gym etiquette. The guy who does bicep curls in the squat rack. The guy who does a side lateral raise 1 inch away from the dumbell rack, blocking the entire rack of weights. The guy who loads the leg press with 1000 pounds and leaves the plates on. The guy who drips sweat all over the bench without wiping it down. I could go on and on...

10. I really can't stand skinny guys who wear tank tops. Seriously, if your arms aren't bigger than 15 inches, I don't want to see your puny arms. Keep them hidden until you earn the right to show them off.

11. People will pay more money to make exercise easier and easier. Just take a look at late night infomercials and the popularity of group exercise and dance classes...

12. Since I am Canadian-Italian, watching George St-Pierre kick Matt Hughes' butt was the best UFC fight all year and watching Italy win the World Cup was the happiest day of my life!

13. The Smith Machine is useless. Aside from not allowing your body from working through a natural range of motion, it is a perfect disguise for being stronger than you really are.

14. Only results matter. It doesn't matter what you, another person, text book, or research article claims or thinks should happen as far as the training outcome - all that matters is what actually happens, the final outcome.

15. It's possible to train for an entire year and look the exact same! The majority of these people will look the exact same next year too.

16. Stand for something or fall for everything. My father taught me to apply this to my physical, intellectual and spiritual journeys.

17. Only take training advice from those who have trained themselves at a high level or make their living training others at a high level.

18. A complete program involves enforcing movement patterns, cardiovascular work, strength work, flexibility work, injury prevention training, core training and recovery enhancement. Most programs, cover 1 or 2 at best.

19. I heard someone say, "Full body workouts are best for 90% of the population, 80-90% of the time. And body part routines are best for 10% of the population, 10-20% of the time." I would have to agree.

20. Speak less and listen more. If you are a true student, you will want to hear the teacher's voice more than your own. You are not learning while you are talking.

21. Over 70% of the supplements on the market have less than 30% absorption rate. This means you are only absorbing about 30% of what is in the bottle. Supplements are about making money. They put just enough in the product for you to feel a slight difference so you buy them again.

22. Hiring a personal trainer is one of the best investments you can make. Yes, I know, not all trainers are created equal. I'm talking about the kick ass ones who have a binder full of before and after pictures and guarantee results.

23. Money is a jealous and deadly god. Money can create freedom but it will not set you truly free.

24. Stretch as least half as much as you lift. If you are lifting weights for at least 4 hours a week than you better be stretching at least 2 hours a week. If not, your body is screaming for an injury.

25. Active Release Therapy (A.R.T.) therapy has been proven, to me personally, the most effective form of therapy available. Find a reputable A.R.T. therapist if you are on the injured list.

26. Competing in my first fitness model show was the only decision that truly motivated me to get the best body of my life.

27. I love short emails written in short, concise sentences. Learn how to be time-efficient with your communication.

28. Dead lifts are the best overall exercise of all time. No other exercise produces the same potential of results as dead lifts.

29. Body weight exercises should be mastered before external load is introduced. It amazes me at how many guys attempt a sloppy 200 pound lat pull down but can't pull up their weight once.

30. Impression without expression leads to depression. This means that people get impressed with certain ideas but don't do anything about it so they end up getting depressed.

31. No guts, no glory. If you're not bleeding, sweating and crying at the end of your workouts than I must question your workout intensity.

32. Buy a foam roller and use it daily. Stop fixating on the strength, size and flexibility of a tissue until you increase the quality of the tissue.

33. Write everything down. This will help clarify your goals and use the past to replicate the future.

34. Find a mentor. They will accelerate your learning and take you closer to your goal.

35. Skinny guys will never become bigger until they start spending more money on groceries, spend more time in the kitchen and spend more time cleaning in the kitchen.

36. Stop training with your girlfriend. I attempted this for a few weeks, and as much as I love my girlfriend, this is an impossible recipe to make any gains!

37. Machines are not always better. They are merely alternatives and used for commercial profit to the manufacturer and sales companies which have influenced the masses to believe that the latest, superior machine is worthy of our attention. I don't agree.

38. I never got dumber reading a book (with the possible exception of the Britney Spears' book Heart to Heart). It drives me crazy when someone asks, 'Is this book worth it?' Even if you learned one new thing, would it not be worth it? How can you put a price on knowledge?

39. The majority of people still think cardiovascular is the best way to lose fat. Thanks to programs from Craig Ballantyne, Tom Venuto, and Alwyn Cosgrove, we are now discovering the value of high intensity circuit training for maximizing the 24-hour metabolism.

40. If you are doing three quad dominant exercises such as a leg press, lunge and leg extension, than you better be doing three hip dominant exercises to counteract an imbalance in the pelvis, such as stiff leg dead lifts, good mornings and leg curls.

41. If you are doing three horizontal pushing exercises for your chest like bench press, incline bench press, and decline bench press, you better be doing three horizontal pulling exercises to counteract an imbalance in the shoulders such as seated row, bent over row and overhand row.

42. Unilateral exercises are underestimated compared to bilateral exercises. Don't believe me? Try a one leg squat down to your butt instead of a double leg squat and let me know how it goes...

43. You are the average of the top five people you hang around most. Hang around with pimps and players and most likely you will become a pimp and player. Hang out with millionaires and most likely you will become a millionaire. Hang out with guys bigger and more ripped than you, and you will eventually become the same.

44. In training for pure muscle size, there are two sides to the debate. Higher volume training with sub-maximal load and higher repetitions. And lower volume training with maximal load and lower repetitions. Both will work.

45. Almost every training program will work if the stimulus is sufficient and a quality caloric support is in a surplus.

46. I am still waiting to see the massive amounts of muscle people fear to lose when dieting.

47. You don't know what you don't know.

48. If a supplement has not been around for at least three years to beat the test of time, I give it zero attention and dedicate my time to my training program and nutrition planning.

49. You will get the exact same thing this year if you keep doing the same thing you did last year.

CLICK HERE FOR MORE INFORMATION

Top 5 Fat Loss Tips

2011-12-29T00:15:00.001-08:00

Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).

Secret #1 - Focus on burning carbohydrate, not fat, during your
fat-loss workouts.

Sounds backwards, right? But not when you look at how I structure my workouts. Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.

I have no interest in you trying to train in your "target heart
rate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.

Leave the inefficient fat burning zone to the mis-educated
trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat
burning heart rate zone").

If you want to get the most results in the least amount of time,
focus on burning carbohydrates, not fat.

Why do my fat loss workouts focus on burning carbohydrate rather than fat? In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.

Alwyn Cosgrove calls this 'afterburn', and I call it 'Turbulence'.
By any name it gives you the same results - maximum
improvements in your body composition (helping you lose fat while gaining muscle).

Secret #2 - Use a range of repetitions in your strength training
workouts.

In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout. My workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.

This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.

Secret #3 - Use the stationary cycle for interval training.

I choose the stationary bike for intervals whenever possible
because cycling against a resistance can help maintain muscle mass.

Cycling against a resistance also allows you to perform a large
amount of mechanical work, and that is a key determinant of the Turbulence in my training.

But please note: I don't use low-intensity, fast pedaling
'spinning' intervals as I'm convinced that the hard, resistance
based intervals are more effective for fat loss. My clients only
cycle against a strong resistance in their intervals.

I really like the bike, but there are many other ways to do
intervals. Use what works for you, but if you are at a plateau, try the bike.

Secret #4 - Increase meal frequency

Okay, so this isn't really a secret to anyone that has read about
fat loss. But a 2005 study from the American Journal of Clinical
Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.

Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.

If you need more nutrition help, then you'll love the new
Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D.

See below for more details...

Secret #5 - My Synergistic Turbulence Training Workouts

My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The synergistic strength training-interval training workouts are
efficient and effective - getting you in and out of the gym in
under an hour.

Here are some tips that you can use for an advanced training phase

- use these tips for 2 weeks then return to your normal training
schedule:

a) Add 10 seconds to each interval but maintain the intensity

b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)

If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.

If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.

c) Add an extra set to each exercise in the first superset you do
in each workout.

Again, use these three tips for an advanced fat loss period of two
weeks, then return to a normal training schedule.

But always stick to the best fat loss nutrition plan possible.

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne
Author, Turbulence Training

P.S. Big Nutrition Announcement!

The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.

Here are just some of the things you'll learn from Dr. Mohr...

1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet (p. 10)

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)

8 ) The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

CLICK HERE FOR MORE INFORMATION

Top 7 Weight Loss Mistakes

2011-12-29T00:14:00.003-08:00

Seven Mistakes People Make When Trying to Lose Fat

1. They fail to consider the consequences of their actions.

Alwyn Cosgrove (one of the top trainers in the business) once told me, "I get my clients to think, "Will this help me or not? Is this a positive step or not?" If you can see that every action that you take is either helping you lose fat or stopping you from losing fat, then you will start to make better choices. So remember that everything you put in your mouth is either for or against fat loss. And every exercise choice you make is either for or against fat loss. "Get that", Alwyn says, "and you're a hit."

2. They neglect to control their insulin and blood sugar levels - 2 key factors in determining whether or not the body fat will come off.

If you eat processed foods you are guaranteed to elevate your insulin & blood sugar levels. If you do that, your body sends the message, "Store fat!", and you won't make any progress. So avoid white-flour based bakery products, sugary drinks, and almost any carbohydrate snack that comes in a bag or a box.

3. They train like it's the 80's.

Yes, I know. Eighties music is popular again. But that doesn't mean ineffective training methods from the 80's like light weights, low intensity steady state cardio, and endless low-intensity ab work should also make a comeback. That type of training should stay buried in the back issues of cheesy muscle magazines. Stick to strength training and interval training for efficient and effective body changing routines.

4. They don't take 30 minutes to plan their next day's food intake.

If you fail to do this, you will set your fat loss efforts back by a minimum of 72 hours. Without a good meal plan, you are left to hunt and gather food in the modern world. And that's a recipe for fat loss disaster. You are bound to eat something processed if you aren't prepared. You will lose the fat burning benefits from yesterday's workout and it will take until the end of the following day to get back on track. An entire 72-hour period wasted.

5. They don't eat enough vegetables.

We can thank John Berardi for making it common knowledge that you should eat fibrous vegetables at every meal to assist your fat loss efforts. By doing so, you'll control your blood sugar and insulin - thus supporting the optimal hormonal situation for fat loss.

6. They screw up their hormones with poor lifestyle choices.

If you are out boozing and staying up late on the weekend, you are shutting down your fat loss and messing up the optimal hormonal environment for fat burning. I will talk a lot more about the optimal hormonal levels for fat loss, as I believe this is the underrated key to building your best body ever.

7. They don't plan and monitor their training sessions.

If you are still going to the gym without a plan, then you are going to have a hard time losing fat. And if you aren't recording your workouts and eating habits, then you aren't losing as much fat as you probably can. To fix this mistake, start by getting on track with strength training and interval training. It's guaranteed to get you lean.

CLICK HERE FOR MORE INFORMATION

The Top Three Muscle Building Routines to Follow For Maximum Muscle Gains

2011-12-29T00:13:00.005-08:00

The Best Muscle Building Split Workout Routine

There is often a lot of confusion about just what routine to follow when trying to build muscle. There are several options that people can choose from and just about all of them will work.

The real question is which one will work best for you and your starting point.

Let's cover the most common routines out there today and and describe the category requirements so that you can make an informed decision on which program would suit you best.

3 Day Full Body Routine:

This routine is a 3 day a week workout routine. Each workout day is followed by 1 rest day and the third workout is followed by 1 day or 2 days (as most people will take the weekend off entirely).

This routine is typically used by beginners and involved full body workouts.

It is great for newbies because of many reasons:

a. It allows them to get familiar with the exercises by repeating them many times over the week

b. Since most beginners do not possess the same strength levels as more advanced lifters, it is good to trigger the muscle more often because the amount of weight lifted is significantly lighter and they will not need as much time to recover and repair before their next workout.

c. As a beginner, your body will actually experience greater gains training less rather than training more. Take advantage of this time in your training as you will experience the 'beginner gains' that you may never experience again.

You need to allow your body to adapt to exercises and recover in order to grow. 3 days is a good start for beginners and it will allow them to eventually progress to more volume and more frequency if desired.

4 Day Split:

This is the next step from the 3 day full body workouts.

This routine is typically performed by intermediate trainers.

There are many variations that are floating around but the most common template to follow is performing upper body then lower body on the following day, then a rest day, then repeat (upper body/lower body).

As in the 3 day workout program, you have the choice to take two days off for the weekend or to continue after only 1 day of rest. The disadvantage to only taking one day instead of the two day weekend it that it throws you off schedule for your next week (if that is important to you).

The reason why this routine is categorized as intermediate is because now that you have been training longer and you have become stronger in your lifts, you will need more rest to allow proper recuperation between bodyparts you trained in your workouts. You will backoff the frequency you train each muscle but you will increase your training day by 1.

Once you have complete about 3-6 months of a 3 day routine, you can move up to this split to start seeing more muscle gains.

5 Day Split:

The 5 day split is the most advanced routine that I would recommend for anyone.

Sure, there are routines that could make you train 7 days a week or even twice per day for a total of 14 workouts per week. But eventually the line has to be drawn and I draw it at 5 days per week for 99% of natural trainers.

After training for many years and developing your maximal strength and maximal growth, you may need to start to train using a 5 day split routine focusing on only 1-2 muscle groups per workout.

When you train for more than 2 years or so, the strength gains experienced in the beginning (due to an adaptation in your central nervous system) due not occur at the same rate. You will reach a point where it will be very tough to add more weight in your lifts and/or even grow additional muscle.

Its not to say that you can't, it just becomes a lot harder.

At this point, it is better to increase the volume trained on the muscle on the day you work it and allow a longer cycle for it to repair fully and to stimulate growth.

Starting Point Guidelines:

If you do not know what your starting point is, please refer to the guidelines below: Beginner: 6 months or less of weight training Intermediate: 6-18 months of weight training Advanced: 24 months or more of weight training consistently.

If you have trained on and off over many years but never consistently followed any program, then I would consider yourself to be intermediate, but you may even want to start as a beginner to condition your body for the higher volume training to come later on. Its your choice.

Decide what your training level is and then choose a routine that best suits your individual requirements.

Be patient and focus on one thing at a time and you should start to progress through each routine and see some very impressive gains.

CLICK HERE FOR MORE INFORMATION

Top 3 Ways To Boost Your Affiliate Commissions Overnight

2011-12-29T00:13:00.003-08:00

The ideal world of affiliate marketing does not require having your won website, dealing with customers, refunds, product development and maintenance. This is one of the easiest ways of launching into an online business and earning more profits.

Assuming you are already into an affiliate program, what would be the next thing you would want to do? Double, or even triple, your commissions, right? How do you do that?

Here are some powerful tips on how to boost your affiliate program commissions overnight.

1. Know the best program and products to promote. Obviously, you would want to promote a program that will enable you to achieve the greatest profits in the shortest possible time.

There are several factors to consider in selecting such a program. Choose the ones that have a generous commission structure. Have products that fit in with your target audience. And that has a solid track record of paying their affiliate easily and on time. If you cannot seem to increase your investments, dump that program and keep looking for better ones.

There are thousands of affiliate programs online which gives you the reason to be picky. You may want to select the best to avoid losing your advertising dollars.

Write free reports or short ebooks to distribute from your site. There is a great possibility that you are competing with other affiliates that are promoting the same program. If you start writing short report related to the product you are promoting, you will be able to distinguish yourself from the other affiliates.

In the reports, provide some valuable information for free. If possible, add some recommendations about the products. With ebooks, you get credibility. Customers will see that in you and they will be enticed to try out what you are offering.

2. Collect and save the email addresses of those who download your free ebooks. It is a known fact that people do not make a purchase on the first solicitation. You may want to send out your message more than six times to make a sale.

This is the simple reason why you should collect the contact information of those who downloaded your reports and ebooks. You can make follow-ups on these contacts to remind them to make a purchase from you.

Get the contact information of a prospect before sending them to the vendor's website. Keep in mind that you are providing free advertisement for the product owners. You get paid only when you make a sale. If you send prospects directly to the vendors, chances are they would be lost to you forever.

But when you get their names, you can always send other marketing messages to them to be able to earn an ongoing commission instead of a one-time sale only.

Publish an online newsletter or Ezine. It is always best to recommend a product to someone you know than to sell to a stranger. This is the purpose behind publishing your own newsletter. This also allows you to develop a relationship based on trust with your subscribers.

This strategy is a delicate balance between providing useful information with a sales pitch. If you continue to write informative editorials you will be able to build a sense of reciprocity in your readers that may lead them to support you by buying your products.

3. Ask for higher than normal commission from merchants. If you are already successful with a particular promotion, you should try and approach the merchant and negotiate a percentage commission for your sales.

If the merchant is smart, he or she will likely grant your request rather than lose a valuable asset in you. Keep in mind that you are a zero-risk investment to your merchant; so do not be shy about requesting for addition in your commissions. Just try to be reasonable about it.

Write strong pay Per Click ads. PPC search engine is the most effective means of advertising online. As an affiliate, you can make a small income just by managing PPC campaigns such as Google AdWords and Overture. Then you should try and monitor them to see which ads are more effective and which ones to dispose of.

Try out these strategies and see the difference it can make to your commission checks in the shortest of time.

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The True Way to Defeat Obesity. Warning: No Magic Pills

2011-12-29T00:13:00.001-08:00

I'm sure there's no need to list the disadvantages of being overweight. Few people chose to be overweight. If you're a sane human being who is overweight, then you probably want to know how to shed your excess pounds.

I'm also sure there's no need to explain that dieting is the key to losing weight. But you can't just go on any old diet. You need a diet that is right for you. A diet that takes into account your gender, age, lifestyle, body weight and fat percentage. Here are some tips on how to craft a fat loss program that's just right for you…

First of all, create a list of all the dishes you eat each day for a week. When the week is up, look at your list and note down all of the fatty foods you eat. If you are unsure about the nutritional content of certain foods, contact a dietician who can educate you on the nutritional value of such foods.

Now you will be in a good position to start eliminating the unhealthy foods from your diet. If some of the foods are your favourites and you eat them every day or multiple times a week, reduce your intake gradually before removing it from your diet all together. For example, rather than eating it four times a week, reduce your intake to 3 times for the next week, and then 2 the week after that etc.

While you begin eradicating the fatty and unhealthy foods, you can start gradually introducing more fruit and veg into your diet. Try to get used to eating 2 pieces of fruit a day, then 3 a day, then 4 a day etc. It's best to implement these changes gradually so that they are not overwhelming and your body is gets gently introduced to new foods.

Your meal patterns are something you should take care with too. You could eat breakfast, lunch and dinner every day and have small snacks in between. A better way is to graze throughout the day so that you boost your metabolism and you can use The Lunch Box Diet to do this. It has been voted 'the best diet' 5/5 by the likes of Elle Magazine who called it 'a way of life'

Regular exercise is something else you should gradually introduce into your life. Your exercise should be mainly cardiovascular exercises like jogging or cycling. Working out your muscles is also helpful too however. In particular, working out your biggest muscles such as quadriceps, calves and hamstrings is good for boosting metabolism.

Patience is a big key to losing weight. Don't expect result straight away when you begin new routines. Too many people want to lose all their weight in a matter of weeks. Stay disciplined and stick to your new routines, and your long term weight loss will be guaranteed.

CLICK HERE FOR MORE INFORMATION

6 Ways to Prevent Holiday Weight Gain

2011-12-29T00:12:00.006-08:00

Obesity has worldwide problem. In fact, almost 2/3 of Americans need to lose weight and over 1 billion people in the world are overweight. If you are overweight, you need to lose weight and improve your health and fitness. And yes, this can still be done over the holiday season. Don't wait for New Year's day to start your weight loss resolutions.

There are a number of reasons for the increased incidence of obesity and overweight individuals, as suggested by American statistics, but also a number of workout and nutrition tips that can counter the effects of each bad nutrition and exercise habit that we have:

* It has been estimated that for every high-sugar drink you consume, you increase your risk of obesity by 60%! Soft drinks provide 33% of all added sugars in American diets.

Tip #1: Avoid drinking calories!

* In the USA, sugar consumption has increased from 26 to 32 teaspoons (between the 1970's and 1998).

* Americans eat an extra 150 kcal per day now in comparison to 1980. In theory, this could lead to 15 lbs. of weight gain per year!

Tip #2: Avoid over-eating treats at parties. If you can't have just one, don't have any at all!

* Your obesity risk increases 6-fold if you watch more than 2 hours of television each day.

Tip #3: Stay active. Walk around the mall a couple extra times if it means you'll avoid the couch and overeating at home. Stay busy, stay active, stay lean.

* Only 25% of individuals exercise moderately for 30 minutes each day, whereas 25% of the population does no exercise at all.

Tip #4: It's not all or nothing. If you can only do 15 minutes of exercise, that is still better than nothing. Don't stop all exercise just because you can't do 30 minutes that day.

* Obesity continues to increase in the USA despite a continued decrease in the consumption of dietary fat. In 1994-96, fat accounted for 33% of total calories compared with 40% in the late 1970's.

* In 1994-96, just over half of the population reported eating fruit each day while the consumption of processed carbohydrates (such as bread, snack foods, and cereals) has increased 110% since the late 1970's.

Tip #5: Avoid processed carbs. Hit the veggie tray, the protein offerings, and the calorie free beverages at parties. If its rolled in pastry, don't eat it.

* Milk consumption has decreased in children by 16% since the late 1970's, while consumption of soft drinks increased by 16%.

Tip #6: Don't keep soda in the house. If you don't buy it, neither you nor the kids will drink it.

Stick to these 6 simle tips and you'll stay lean over the holidays. Add in a little more exercise and you could do the impossible - you could lose fat over the holidays! Get started on a fast, efficient and effective program of strength training and interval training today!

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Turbulence Training Fat Loss Interview

2011-12-29T00:12:00.005-08:00

This interview covers Turbulence Training for Fat Loss in-depth. Craig Ballantyne, the author of Turbulence Training, was recently interviewed by strength coach, Jason Ferrugia. Here is some advanced fat loss information.

JF: First of all Craig, I'd like to thank you for agreeing to do this interview. To introduce yourself to our readers could you tell us a little about your background?

CB:
I'm a strength coach (CSCS) in Toronto and I write for Men's Health, Oxygen, and Maximum Fitness magazines. I have worked extensively with young athletes and I train 3 of the players on Canada's National Rugby team.

I've also developed my own training system that has been featured in the magazines, and I call it Turbulence Training. The goal is to get maximum results in minimum time, no matter what the goal (mass, fat loss, or athleticism).

Turbulence Training (TT) uses a combination of the basic, most effective lifts, structured in time-saving supersets, as well as interval training. It's based on research, but I'm not going to claim that it's any magic secret or rocket science. It is simply about getting things done quickly in a logical order. It's amazing how complex some trainers have made training when it is generally such a simple process to achieve your goals.

Men and women looking to lose fat love it because it fits their often hectic schedules. Three 45-minute strength & interval sessions for fat loss are a lot easier to fit in rather than five 1-hour cardio sessions. And the bodyweight workouts I have, you can get done in the time it usually takes you to get to the gym and back.

JF: Your Turbulence Training system is one of the most effective training systems I have ever seen. Could you briefly describe the thought process that went into creating Turbulence Training and what makes it so effective and time efficient?

CB:
In grad school, when I had no time to train, I had to find a way to get results, fast.

That's what almost everyone wants and needs these days, and it doesn't matter if they want to gain muscle or lose fat. I was working 15-16 hours in the lab but still trying to get in my workouts. I realized that I couldn't do marathon sessions, but I wasn't about to sacrifice muscle or get fat.

Fortunately, the results of my training studies along with my review of some other research studies, confirmed my experiences that high-intensity training was the way to go. Use only squats, deadlifts, presses, split squats, rows, and similar exercises to get the maximum results in minimum time.

By training with multiple sets of low reps (6-8), and using intervals, you apply the most metabolic turbulence to the muscles. That burns a ton of fat and calories in the workout, and after. That is the key. Light weight, high reps, and slow-steady cardio don't cause you to keep burning a lot of calories after the workout. And this approach also helps you do the next to impossible; gain lean mass while losing fat.

Another important component of TT is variety. I change the workouts frequently, every 3-4 weeks. That means rotating the exercises, putting in new variations (you can still create an endless number of workouts with variations on the basic lifts, as well as the advanced bodyweight exercises).

That's the nuts and bolts of my Turbulence Training philosophy.

JF: I know you are a big fan of interval training. What are your favorite methods of interval training?

CB:
Sprinting is the best method, without a doubt. So whether it's running intervals on the track, uphill sprints, or treadmill running, that's clearly the most effective method. Moving your own bodyweight over a distance is the true definition of work, and that can be done at a high intensity.

Strongman methods are also top-notch. Pushing the truck, pulling the sled, flipping the tire, these are all great ways to do your interval training.

A little word of caution here though, as both sprinting and strongman training methods can be very intense, so you do need to warm-up more than adequately. Don't just jump into sprinting outside or you could strain a muscle. And be conservative with the volume. If you haven't done truck pushing intervals in 6 months, or ever, don't do 5 or 6 of them because you'll be puking your guts out. That being said, both of these methods are great because you are doing a lot of work in a short amount of time.

My next two favorite methods are bodyweight training and cycling. Both can be done with less need for an extensive warm-up, but both will really help you slash the fat.

I've been on a big bodyweight kick over the past year and it includes some very tough bodyweight interval circuits. It's great "real-world" conditioning for athletes, and everyday people. The bodyweight workouts and circuits can be humbling, but build "everyday" strength.

I'm also partial to stationary cycling. Because you are cycling against a resistance you can do a lot of work. Doing a lot of high-intensity work means burning a lot of energy during the training the session and after (what I call putting your body into Turbulence). Just be careful with overuse injuries on the bike…as being in that hunched position can be rough on the low-back and can tighten up the psoas and rectus femoris muscles.

Rowing is okay for interval training. And simple walking at faster speeds or inclines is perfect for beginners. Remember that interval training is relative. What is an interval for me might not be an interval for you, or for Lance Armstrong.

Elliptical training machines are useless for intervals. These things are one of the biggest wastes of space in commercial gyms today.

As far as timing goes, there is no one best interval length for fat loss. I use everything from 20 seconds to 3 minutes for the length of the work interval. For the shorter sprints, I use 60-90 seconds rest, and for the longer aerobic intervals (i.e. 2-3 minutes) you would rest an equal amount of time as the work interval lasted. These are excellent not only for fat burning but for improving sport-specific conditioning.

One thing that has never made sense to me is the Tabata protocol for intervals (and if you don't know what it is, don't worry about it). The rest intervals are too short to allow high quality work…and that's what Turbulence Training is all about – quality over quantity.

JF: Why is interval training so much more effective than regular steady state cardio?

CB:
Many reasons. But specfically, we choose quality over quantity.

It's at least 200% more efficient, if not more. You can get the same or better fitness and fat loss improvements in half the time.
It builds real-world fitness. How many times each week do you do a 20-second stair climb? Compare that to how many times you run 30 minutes continuously (not including training)? The fact is life activities are short bursts of intensity, not long, slow bouts of continuous activity. The same can be said for most sports. So it quickly becomes clear which training method is better.
Intervals build anaerobic and aerobic fitness. Cardio builds only aerobic fitness.
Intervals build sport-specific fitness. Put a typical marathon runner on the basketball court and he'll get beaten every time because he doesn't have sport-specific fitness.
The health benefits of interval training are the same as you get from traditional cardio training. But again, the workouts are shorter.

JF: You favor a rep scheme that is lower than most typical fat loss programs. Could you explain why this is?

CB:
When you diet, you have to give your muscles a powerful stimulus to grow or maintain their current size. If you train with light weight and high reps, you don't stimulate muscle growth and you don't hit as many muscle fibers. The result will be a loss in muscle mass.

So in the TT workouts, we work in the 6-8 rep range for the first two supersets. The third and final superset of the workouts will often use 10-12 reps in order to stress all the metabolic processes in the muscle. That means the most "turbulence" and the most calories burned in and out of the training session.

JF: How much time does some one need to dedicate to training each week to achieve a great physique?

CB:
Fortunately not as much as most people think. You can do really well with 3 hours of structured training. However, you have to live the fat loss lifestyle for 167.5 hours per week (allowing 30 minutes per week for a "cheat" meal).

If you pick efficient lifts (like squats, deadlifts, presses, and rows), you don't need to lift more than 1-2 hours per week for fat loss. And you can get great interval training results in three 20-minute sessions. Then you just have to concentrate on your nutrition. Plan ahead, shop correctly, and prepare your meals in advance.

For mass, cut out the intervals, do 4 sessions of 45 minutes per week, and you're set. Spend the rest of the time concentrating on your muscle-building nutrition.

JF: What are the two or three biggest mistakes most people make in their quest to lose bodyfat?

CB:
Following politically-correct workouts and nutrition programs. By that I mean, slow-cardio marathon sessions followed by light weight, high rep weight training. Fortunately, there are a lot of great Internet sites giving good info for men, and even the magazines are catching on and giving good programs.

Unfortunately, women still get terrible fitness advice (one of the recommendations that upsets me the most is the suggestion to lift soup cans or water bottles – like that is going to help any woman under the age of 75).

As far as nutrition goes, the politically-correct recommendations still include a lot of carbohydrates, and generally these articles don't even recommend the right carbohydrates. If you want to lose fat fast, get carbohydrates from fruits and vegetables first. These should be eaten at every meal. Cereal bars, rice cakes, and juices have no place on any weight loss program, if you want the weight lost to be fat.

JF: There's six weeks left until the fourth of July; in that time how big of a difference can some one make in their physique?

CB: If someone knows what they are doing, or trains with someone that knows what they are doing, they can make incredible changes. Just look at bodybuilders. Look at the difference they make in 6 weeks. But again, they aren't following politically correct recommendations. Don't get me wrong though, just because you aren't doing the politically-correct weight watchers diet doesn't mean that you are doing anything unhealthy.

So in my opinion, both beginners and advanced physiques can make dramatic changes in their bodies in only 6 weeks. Overweight guys that eat like crap can probably lose 20-30 pounds of fat if they turn things around dramatically. And any guy that is around 15-18% body fat can develop an incredible set of abs and hit single-digit body fat in only 6 weeks.

JF: Where can people read more about you and your training methods? Do you have any new projects, etc.?

CB:
I have lot's of big projects coming up, Jay. And I could go on forever about this stuff, so if your readers have questions, feel free to contact me through my site.

I keep on adding programs to my member's section and I'll be focusing on more hardcore fat loss workouts, muscle-building programs, and my bodyweight training pet projects. Seems like the hardcore fat loss programs are in greatest demand, so I'm working on those right now.

So all that, and I plan to continue taking Turbulence Training to the masses to help people get more results in less time.

CLICK HERE FOR MORE INFORMATION

Using NLP To Help You Lose Weight

2011-12-29T00:12:00.003-08:00

Losing weight is as much of a mental battle as it is a physical challenge. Lack of belief or lack of motivation can often be what stops people from being successful with dieting. Neuro Linguistic Programming (NLP) is a technique of re-framing negative thought patterns and programming the subconscious mind to empower you to take positive actions.

To successfully apply NLP for weight loss, you firstly need to identify the negative thought patterns you have that are preventing your weight loss quest from being successful. Perhaps you have thoughts like "I've always been fat, therefore I always will be", or "losing weight is hard".

When you have identified the negative thought patterns that are holding you back, you can use NLP to reprogramme them. If you have been thinking in this way for a long time, your beliefs will have become ingrained in your subconscious mind. If this happens, your subconscious will ensure that the way you act is in alignment with these negative beliefs.

When you re-train the subconscious to believe that you are losing weight successfully, it will do everything it can to make sure your actions reflect this.

Here is a brief summary of the benefits of using NLP for weight loss:

Re-trains your subconscious and changes your beliefs about food and exercise
Changes the way you think about yourself
Identifies and eliminates the fears that are holding you back
Can help you change your habits and eliminate problem foods from your diet
Triggers long-term lifestyle changes rather than a short-term fix

NLP Techniques

NLP for weight loss can be used to help you control your food intake. Many people have unhelpful unconscious thought patterns that cause them to eat irresponsibly.

Without knowing, many people associate eating fatty foods with pleasure, or as a way to escape stress. Being as these thought patterns operate almost on auto-pilot, many people do not stop to think about whether eating what they are about to eat is really a good idea.

NLP can change these associations so that the thought of eating unhealthy foods would fill you with negative feelings, while the thought of eating healthy foods would make you feel good.

Here is an example of an NLP technique that can change the associations you have with unhealthy food:

Firstly, visualize in your mind some of your favourite fatty snacks. Picture the image clearly in your mind. Next, relate this food to a disgusting image. Add a horrible image into your visualization such as you vomiting. To make the image worse, add a horrible smell and and a terrible taste to your visualization.

Visualize and imagine the nasty image, and the terrible taste and smell as intensely as you can. Do this a few times. Really experience how sick the image makes you feel.

After doing this a few times you will start to notice how that food is no longer attractive to you, and the thought of eating it makes you feel disgusted. This will compel you to avoid this food.

NLP is an indefensible tool to anybody who is trying to lose weight. Use it effectively and you can train yourself to exercise and eat healthily with ease.

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7 Weight Loss Tips

2011-12-29T00:12:00.001-08:00

Okay, that's it, all done with the holidays, so lets get going on weight loss. No more bad nutrition, get back to your regular calorie intake and 6 small meals per day. You are eating 5-6 mini-meals per day, right? If not, get started, and here are some more weight loss tips.

1. Eat more fruits and vegetables.

Get your carbohydrates from fruits and vegetables first, before using breads and pastas. You'll get far more nutrients and fiber, and fewer calories.

2. Eat fiber

The average American falls far short of the fiber recommendations (of 25+ grams of fiber per day). Add an ounce of raw nuts to your daily food plan to get more fiber and to satisfy your appetite.

3. Eat more protein

Protein fills you up and doesn't mess with your blood sugar, so you'll have more mental energy.

4. Have something for breakfast.

While the exact reason isn't clear, breakfast eaters tend to be slimmer than non-breakfast eaters. Start your day with a whey protein shake and an apple if you are in a rush.

5. Drink water

At least 8 cups per day. This will help fill you up and helps you avoid constipation.

6. Exercise less, but harder.

Forget about long, slow cardio. Learn how to do interval training instead. This will boost your metabolism all day long.

7. Use your bodyweight

There are hundreds of bodyweight exercises you can do at home, from beginner to advance.

And those are your 7 tips to help you lose weight, burn fat, control your appetite, boost your metabolism and get the body you want.

Sincerely,

P.S. Is a lack of time stressing you out?

"No time to exercise" is the #1 reason most people don't exercise consistently. In fact, a lack of time stresses most people out for many reasons - whether it's a lack of time to prepare good food, exercise, or be with your family.

That's why I created Turbulence Training to be the most efficient and effective fat loss program out there.

The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.

The strength training supersets shave minutes off your wait time.

And the intervals cut your cardio in half, or more.

"I think TT is awesome. I have seen a serious change in my overall body composition. In 12 weeks I've gained a lot of muscle and have lost about 10 lbs, but inches are flying off."
Gordon M.

"The TT workouts are excellent! You have literally changed my life! I got completely burned out on single body part training and long periods of cardio. It just isn't conducive to my life given that I work full time and have a spouse. I'm already lean but I want to maintain a high level of health and have a fit, athletic look. I have to admit that I was skeptical because the workouts were so short, but even after the first workout my skepticism disappeared in a hurry. The time flies by at the gym and the workouts have eliminated a lot of stress because if I got stuck at work and couldn't get to the gym for "leg day" it would mess up my training schedule for the rest of the week. I also like having the option to do some body weight circuits plus I have a full range of dumbells and a ball at home so I can get my workouts in at home."
Janet M

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Using Product Recommendations To Increase Your Bottom Line

2011-12-29T00:11:00.001-08:00

In affiliate marketing, there are many ways in which you can increase your earnings and maintain the account that you have worked so hard for already. Most of the techniques and tactics can be learned easily. No need to go anywhere and any further. They are available online, 24 hours a day and 7 days a week.
One of the more important ways of increasing affiliate marketing bottom line and sale is through the use of product recommendations. Many marketers know that this is one of the most effective ways in promoting a certain product.
If the customers or visitors trust you enough, then they will definitely trust your recommendations. Be very careful in using this approach, though. If you start promoting everything by recommendation, your credibility will actually wear thin. This is seen especially when recommendations are seemingly exaggerated and without much merit.
Do not be afraid to mention things that you do not like about a given product or service. Rather than lose any points for you, this will make your recommendation more realistic and will tend to increase your credibility.
Furthermore, if your visitors are really interested in what you are offering, they will be more than delighted to learn what is good about the product, what is not so good, and how the product will benefit them.
When you are recommending a certain product, there are some things to remember on how to make it work effectively and for your advantage.
Sound like the true and leading expert in your field.
Remember this simple equation: Price resistance diminishes in direct proportion to trust. If your visitors feel and believe that you are an expert in your niche, they are more inclined to making that purchase. On the other hand, if you are not exuding any confidence and self-assurance in endorsing your products, they will probably feel that same way and will go in search of another product or service which is more believable.
How do you establish this aura of expertise? By offering unique and new solutions they would not get anywhere else. Show proof that what you are promoting works as promised. Display prominent testimonials and endorsements from respected and known personalities, in related fields of course.
Avoid hype at all costs. It is better to sound low key and confident, than to scream and seek attention. Besides, you would not want to sound unprofessional and have that thinking stick to your potential customers and clients, now would you? Best to appear cool and self-assured at the same time.
And remember; prospects are not stupid. They are actually turning to experts and may already know the things that you know. If you back up your claims with hard facts and data, they would gladly put down hundreds, or even thousands worth of money to your promotions. But if you don't, they are smart enough to try and look at your competitors and what they are offering.
While recommending a product, it is also important that you give out promotional freebies. People are already familiar with the concept of offering freebies to promoting your won products. But very few people do this to promote affiliate products. Try to offer freebies that can promote or even have some information about your products or services.
Before you add recommendations to you product, it is given that you should try and test the product and support. Do not run the risk of promoting junk products and services. Just think how long it took you to build credibility and trust among your visitors. All that will take to destroy it is one big mistake on your part.
If possible, have recommendations of products that you have 100% confidence in. Test the product support before you begin to ensure that the people you are referring it to would not be left high and dry when a problem suddenly arouse.
Have a look at your affiliate market and look at the strategies you are using. You may not be focusing on the recommendations that your products need to have. You plan of action is sometimes not the only thing that is making your program works.
Try product recommendation and be among those few who have proven its worth.

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Warming Up To The Right Exercise

2011-12-29T00:10:00.006-08:00

So you're hot on the path to getting into a new sport or workout regime, are you? That's terrific. Nothing does a body good like physical activity. And it's great for building muscle and burning calories and keeping that fat off, too.

So? Which sport or type of workout are you getting into? Oh! But before you start you ARE warming up, are you not?

Glad to see you're nodding your head rapidly. But hold on a sec. Are you warming the right way for your chosen sport?

Keep in mind when you're getting ready to exercise that you should try to warm-up in a way that is most beneficial to your specific type of exercise.

The word, my friends, is "specificity'!

For instance, if you're going running, your best warm-up is probably brisk walking and slow jogging. This is the closest in movement patterns that you can get to running without actually breaking into that full-blown run.

Warm up at this pace for at least 5 minutes before going for it hard. This will ensure that you are warming up the right muscles for the right movements, thereby minimizing risk of injury due to tearing a cold muscle or tendon that hasn't been properly prepared.

Suppose you're getting ready to do some heavy weight lifting. Why would you get on an incumbent stationary cycle to warm up for this type of exercise? Sure, it might get your heart beating and your blood pumping but it sure won't warm up your muscles for the type of work you're about to ask them to do.

A better warm up would be go for the cycle or treadmill for 5 minutes to warm up your cardiovascular system but then also do one set of each weight-training exercise on a lighter weight (approximately 50% of the weight in your main sets) to get your muscles used to the move you're about to ask them to do with more intensity. Then they'll be ready for what you throw at them. Remember, a ride on a stationary bike is probably not going to do too much to warm up your arms for a hard bicep curl or chest press.

If you're going to go golfing or play some tennis, do a few torso-twisting exercises first (like lateral chopping, also known as 'wood-choppers') and some arm swings. If you're going to play football, soccer or rugby, take a quick jog and do some jumping jacks, burpees and then once warmer, some sprints.

Boxing? Do a little light shadow boxing without an opponent, and some plyometrics moves like jumping from side to side and forward and back before you step into the ring against your adversary.

Hockey? Some fast walking then a slow jog … or just strap on the skates but take it easy for the first 5 minutes before the game starts. We've all watched the pros skate around the rink while the announcer does his thing before an NHL game starts. Why do you think the players are doing that? They're not just show-boating, they're warming up!

So, don't forget to choose your warm-ups carefully and with specificity. You could be preventing yourself from sustaining a serious injury someday.

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Weight Gain during Pregnancy

2011-12-29T00:10:00.005-08:00

After giving birth, the most common complaint from women is on how much weight they've gained. Some women even go through depression, thinking that they'll never get their old figure back.

Pregnant women will notice an increase in appetite; this is a sign that the body needs more calories to support the baby. This will in turn cause a weight gain in the body, while some calories are being used by the baby. Other excess calories become body fat and added breast tissue.

However, increase in appetite should not be used as an excuse to eat too much. Pregnant women are only required to eat additional 100 to 300 calories in their diet. Some women use the "eating for two" excuse to get away in consuming 500 and more calories per day. Consuming more calories than required will be turned into body fat.

Another thing that women will notice after pregnancy is the sagging of the breasts. This happens when you gain a lot of weight and lose it after pregnancy. Most women are conscious in this area of the body.

There are some women who eat healthy but eat more than desired, and then this will still make them gain more weight. Whether healthy food or not, excess food still causes more body fat.

When a pregnant woman consumes food excessively, weight gain starts to show in different areas of the body. Not just in the "pregnancy hot spots".

To avoid unwanted body weight gain, the most important thing is to ensure a proper diet. There are some nutrients that the mother should consume during pregnancy; there are also some foods that a mother should be avoiding to keep the baby healthy and safe.

Once weight gain has been noticed, try to take control of the situation and balance your diet right away.

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.

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Choosing A Gym - 10 Things To Look Out For

2011-12-29T00:10:00.003-08:00

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

2011-12-29T00:10:00.001-08:00

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

2011-12-29T00:09:00.001-08:00

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 -
and scroll down to see what other people are saying about the course
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

2011-12-29T00:08:00.003-08:00

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

2011-12-29T00:08:00.001-08:00

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

2011-12-29T00:07:00.003-08:00

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

Six “Little-Known” Muscle Building Tips Part 1

2011-12-29T00:07:00.001-08:00

So you think you know everything about building muscle? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these three 'little-known' muscle building tips will accelerate your muscle gains immediately!

1. Body Weight Training

This was once a popular muscle building technique but is very commonly ignored. Why? Perhaps because most body weight training is simply hard and can put a dent in your precious ego! As far as I am concerned, if you can not work with your own body weight than you have no freaken business using external loading such as barbells and dumbbells.

It's incredible how many attempt to use heavy weights with a microscopic range of motion but can't do a set of push ups, a squat to the floor or even one chin up. Don't get me wrong, there is definitely a place for external loading with heavy weights but not until you have the ability to master the following bench marks:

Males should aim for 1 set of 80 push ups, 1 set of 20 chin ups, 1 set of 20 1-leg squats, 1 set of 40 dips and 1 set of 20 pull ups.

Females should aim for 1 set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups.

These standards will ensure a solid foundation of general fitness and muscular endurance and lead to building muscle mass more easily in the following stages of your weight training program.

2. Flip Your Program Upside Down Every 3 Weeks

This is an extremely powerful tip to building muscle mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been training your chest shoulders and triceps every Monday. In you next phase, three weeks later, you should do the complete opposite. You will train your triceps, shoulders than chest on Friday. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.

Let's say you are training your back, biceps, forearms and abs on Friday. Than you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that these muscles receive an opportunity to train first in the week when your body is the most fresh.

You will curse my name when you blow the heck out of the smaller muscles first and than train the larger muscle groups last. Yes, I know this months issue of Bodybuilders Digest said to never train the smaller muscle groups before your larger muscle groups. I have heard it before so stop analyzing, trust me and give it a try. You be the judge and don't be surprised if you see new levels of muscle mass and strength after this one technique.

3. Spend More Time At The Grocery Store

If you are serious about building muscle, accept the fact that you will need to spend more time than you do right now in the grocery store. Have you ever opened the fridge for something to eat and all you found was Aunt Wilma's Thanksgiving turkey leftovers with mold on it? Ever gone into the cub boards and discover only a few leftover bags of potato chips from last weeks Super Bowl party?

To ensure a optimal environment for building muscle and fat loss you must ensure your cub boards and fridge are constantly stocked. This will mean more frequent trips to the grocery store. Chuck the crap that is in your kitchen right now and replace it with good stuff and keep on replacing it. Don't ever let that supply of good food run low.

CLICK HERE FOR MORE INFORMATION

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

2011-12-29T00:06:00.003-08:00

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:

Lying Hip Raise
Incline Hip Raise
Hanging Hip Raise

The Top 3 Trunk Flexion Exercises:

Swiss Ball Crunch
Weighted Swiss Ball CruncH
Weighted Cable Crunches

The Top 3 Rotation Exercises:

Russian Twist
Weighted Russian Twist
Weighted Cable Crossover

The Top 3 Lateral Flexion Exercises:

Lateral Flexion on back extension machine
Lateral Flexion with medicine ball over head
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!

2011-12-29T00:06:00.001-08:00

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

2011-12-29T00:05:00.003-08:00

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

2011-12-29T00:05:00.001-08:00

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

2011-12-28T13:12:00.001-08:00

Download Free Design for Mary Christmas 2012

Posted: 28 Dec 2011 08:06 AM PST

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

Message From Fatimah Mahamat

2011-12-28T02:23:00.000-08:00

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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2011-12-27T16:04:00.001-08:00

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[New post] Kick Off 2012 with Project 365

2011-12-27T12:57:00.001-08:00

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2011-12-27T09:33:00.001-08:00

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2011-12-25T03:30:00.001-08:00

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Cardio is a Waste of Time for Fat Loss

2011-12-24T00:30:00.004-08:00

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

2011-12-24T00:30:00.003-08:00

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

2011-12-24T00:30:00.001-08:00

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

2011-12-24T00:29:00.003-08:00

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

Setting Up An Affiliate Marketing System

2011-12-24T00:29:00.001-08:00

Affiliate programs will enable a business to generate
a lot of traffic and therefore boost sales through
promotion by third party sales or sites. It's also
a cost effective way to advertise your products and
services as you pay only for the efforts that
actually turn into sales.

Setting up your own affiliate system can be either
easy or overwhelming, all depending on how many
affiliates you want to recruit, as well as your
payment policy and the type of product that you are
offering.

As for your affiliate systems, there are two options
for your business - outsource the entire system or
run your own affiliate system through your own
web host. Each one boasts its own advantages as
well as disadvantages.

If you have a small amount of affiliates, then you
can run your own affiliate software. If you plan
to recruit a large number of affiliates, then you
will probably need to outsource. The reason for
this, is because you'll find it easy to deal with
a large number of sign ups, track payments, monitor
clicks, etc.

Types of affiliates
There are numerous types of affiliates out there
to choose from. There's the pay per sale, there
an individual is paid only if a sale is generated
from the affiliate's link. It's the least attractive
to people, unless the product is in high demand
and the most profitable for business.

Another type is the pay per lead, where you pay
only for traffic. With this type, the affiliate
is paid only if a visitor is generated from the
site of the affiliate. It's attractive to affiliates
although costly to web site owners due to the
possibility of non sale visits.

Considerations
When setting up an affiliate, something to consider
is whether or not you'll approve affiliates manually
or automatically. It's normally recommended to
start affiliate programs with your established
customer sites then progress to new ones.

If you are dealing with pay per clicks, you may
have to control the affiliates as the quality of
visitors will be a huge factor when it comes to the
generation of sales. By manually reviewing, you'll
also be able to judge the website or individual
affiliates to see if it's in the best interest of
your company.

If you decide to use your own affiliate system, one
of your biggest challenges will be how to pay
affiliates a percentage of what you end up receiving
from customers. To do this, you can rely on software
such as Affiliate shop to help you track and manage
commissions.

CLICK HERE FOR MORE INFORMATION

Short Workouts, Big Fat Loss

2011-12-24T00:28:00.004-08:00

So many questions on TT, so little time. Here's a Q'n'A session all about the benefits of Turbulence Training.

Q: Craig, could you explain to me why long slow cardio doesn't really work for fat loss and how your system of training has helped thousands of people shed fat and gain lean muscle?

CB:
First, let me clarify my opinion of "cardio" and "aerobics". I know slow cardio can work for fat loss, but those who get the most benefit are often young, heavily muscled males with time on their hands and genetics on their sides.

They can workout 6 or 8 hours per week and have lots of muscle so even if they lose a bit, it won't matter.

But for people that only have 2-3 hours total exercise per week and want a buff body, rather than a skinny, weak physique, I have found that slow, traditional cardio is not the way to go.

Slow cardio is just not efficient for overweight women (i.e. those
that use it most!), and slow cardio works less the longer you use
it. You'll hit a plateau pretty fast with a cardio-only approach.

Those are my observations.

And realize that when I talk about training for fat loss, I'm
almost always talking about getting the most results in the least
amount of training time - because that is the population I deal
with. I don't work directly with fitness models that have 8-10
hours per week to train. Things might be different there,
especially the closer you get to the competition.

But for real life, slow cardio is one of the last places I would
turn for fat loss help.

And because there are millions of men and women out there with little time to train but a real need to lose fat. Because there are so many of these people out there that have relied on slow cardio in the past, when they switch to the Turbulence Training approach, it's an almost overnight success story. Hence the high volume of great feedback we have on the program.

Q: We live in a very fast paced society. People don't have the extra time for anything these days, especially long workout sessions. Can people get real results with training programs that only take 10-30 minutes?

CB:
Certainly - as long as their nutrion is correct for 167.5 out of
168 hours per week.

That's right, nutrition is the real key to fat loss. With training,
all you need to do is apply a relatively small amount of
high-intensity exercise to your muscles and you'll sculpt them or build them, whatever your goal.

High-intensity exercise (strength training and interval training)
ramps up your metabolism more than slow, marathon cardio training sessions.

And with training, there is a diminishing return on every set. So
you can't expect 4 sets to be twice as good as 2 sets. As long as
you get in 1 hard set, you are on the way to fat burning and
bodysculpting. Then just add volume as needed and as you have the time.

Q: Can you explain "turbulence" and how it ties into real fat loss and body transformation?

CB:
What happens is this...

During high intensity training, you apply "turbulence" to your
muscles. That causes muscle/protein breakdown and glycogen
depletion (which can be called "cellular disruption").

This increased cellular metabolic activity results in "afterburn" -
that is, the burning of more calories after high-intensity exercise
than you would have burned after low-intensity exercise such as slow cardio.

So even though you might burn more calories during a slow cardio workout (say 500 calories) compared to during an equal length high-intensity Turbulence Training workout (say 350 calories), you will burn a lot more calories after the high-intensity training session.

The net result is more calories burned in the 24 hour period with high-intensity training. Combine that with the muscle-sculpting benefits of strength training, and you'll have a better body in less time. Guaranteed.

Q: I have female clients that struggle with the notion of training with resistance because they think they will get bulky...how does you TT system work with women and what kind of results have you seen?

CB:
There are a couple of simple changes you can make to avoid "bulking up".

First, let me state that generally, muscle growth is the result of
training with enough volume at the right intensity, and eating a
high-volume of calories.

Obviously, the calorie volume should be low on a fat loss program.

Next, we aren't using split routines (i.e. where you train one body part per day), so generally we are using only one exercise per muscle group. That cuts down the volume by 2/3 in most cases (as split routines often use 3 exercises or more per muscle group).

So we've eliminated the volume to avoid excess muscle growth, but kept the intensity high to reap all the benefits of Turbulence.

One other method I use in my workouts to avoid "bulking up" females is bodyweight training. There are many tough bodyweight exercise that provide low-risk Turbulence. Women love the variety in bodyweight training.

Q: Can people do your system in their homes with limited equipment and be just as successful?

CB:
Absolutely. The TT fat loss programs were designed for home gyms equipped with only a bench, an exercise ball, and dumbbells (and a pullup bar for those that are strong enough).

That's it. I designed the workouts for home gyms (as well as to be done in busy gyms) because that is how the real-life clients I deal with have to workout.

Q: Craig, I have done your workouts and they have kicked my butt, but I also left feeling better and with more energy then I had before I started. Is this a normal response you get from people that use your system?

CB:
Yes, definitely, although it can also be said of exercise in
general.

Regardless of what exercise method you use, simply moving should increase your mood and energy - essential at this time of year as the glow from the holidays recedes and the Northern hemisphere enters its winter dormancy.

Q: What are your recommendations for keeping the fat off during busy times of the year, such as the holidays or vacations?

CB:
Start your day with your workout, so that you don't get pulled into something later on that will cancel it out. Even if all you can do is a bodyweight circuit, do so safely, but with a high intensity.

There is a huge variety of bodyweight exercises you can do...these will boost your metabolism.

Beyond that, stick to your nutrition as much as possible. That
means tossing (yes, literally throwing out the junk that surrounds you) excess calorie sources away when they are not warranted. Don't keep stuff at your work desk.

Enjoy quality food at parties, but not while you go through
a regular workday.

And don't fret if you only have 20 minutes to do a workout. Now
that you know intensity and quality are more important than volume, you can be satisfied with working hard for a short period of time.

Make your workouts fun, enjoy your treats in moderation, and stay active with family activities where appropriate - don't leave a big ol' "butt imprint" on your couch or beach chair.

Do all of this, and you'll be riding a huge wave of motivation into
the new year where you can really kick butt on your fitness goals.

Sincerely,

CLICK HERE FOR MORE INFORMATION

Simple Tricks To Save Money While Losing Weight

2011-12-24T00:28:00.003-08:00

Lot's of dieters right now are talking about how hard it is to eat healthily now that they don't have as much money to spend on food as they used to. Yes, the economy has hit everyone hard, but eating healthy on a budget is still very easy with a little know how. In fact, buying healthier foods can actually help us save a lot of cash.

All it takes is for you to keep track of your expenses. Have you ever kept a record of how much you spend on food every week? Most people don't. If you do this, you naturally save pennies.

Start tracking all of your food expenses. This includes any kind of food you eat – trips to the donut shop, meals from restaurants, pints of beer at the pub etc. As time progresses, saving money on food will just get easier and easier. You will able to see your average expenses per week and per month.

When you do this, it opens your eyes to where you are spending money on unnecessary foods. Then, you can start making wiser choices.

Here's a few examples, for each doughnut you buy from the bakers, you could buy say a whole box of cereal bars for only a little more than the cost of one doughnut. So, if you ate one cereal bar from your box each day rather than buying a doughnut a day, you'd save a lot of money and lose a lot of weight!

Here's another example, you total up all your expenses and notice that you buy 5 sandwiches a week from a sandwich shop. You could spend less money on a loaf of wholemeal bread, fresh salad and healthy sliced meat. Then you could make 5 sandwiches from home for the same cost of 2 sandwiches from the sandwich shop.

Major savings can be made in supermarket shopping. One method to save is to buy fruits and vegetables in bulk quantities as this gives you a better price. A word about vegetables – avoid trimmed vegetables as they tend to cost more.

Things like potatoes, garlic, ginger and onions are relatively cheap and carry strong health benefits like strengthening the immune system.

With regards to meats, do not buy boneless meat as this will be more expensive. Avoid red meat as much as you can and opt for white meat. This is easier on the wallet and the heart.

If you eat high calorie foods for your breakfast, changing to a healthier breakfast can help you save a lot of pennies. If you eat fried bacon and eggs for breakfast, you'd be a lot better of financially and health-wise if you bought things like oatmeal and whole wheat muffins instead.

If you are going to eat things like pizzas and burgers, make these at home and avoid eating out at restaurants. The kind you can make at home will be a lot healthier than the types you would get in restaurants. Also, if possible, try to invite your friends around more often instead of going out to pubs. We all know how our wallets can get drained quickly when we go to pubs often.

Believe it or not, eating healthily can actually be a good way to save money. Keep track of your food expenses and you'll be surprised at how much you can save by cutting out the junk and buying healthier alternatives. A great diet that you can lose weight with and you can save money on is The Lunch Box Diet by Simon Lovell. In fact MSN reported that this diet could save you hundreds per year if you stick to it.

CLICK HERE FOR MORE INFORMATION

Six “Little-Known” Muscle Building Tips Part 2

2011-12-24T00:28:00.001-08:00

So you think you have heard everything there is to know about muscle building? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these next three 'little-known' muscle building tips will accelerate your muscle gains immediately!

4. Never Train More Than 2 Days Consecqutively

But the bodybuilding magazines say to split up my program into 5 seperate days... Yes, I am more than familiar. I call these 5 day splits 'drug programs.' They treat your body simply as a 'muscular system' and neglect the other systems such as your central nervous system, hormonal system and immune system. Each of these systems have a unique part in muscle growth. Not to mention that these 'drug programs' only work if coupled with a few thousand dollars a month on drugs.

Just because you trained your chest on Monday does not mean your immune system, or hormonal system or central nervous system has FULLY recovered. What happens when you return to the gyn NOT FULLY recovered? Will you be able to lift more weight?

If you are not able to lift more weight than guess what happens to your level of fitness? It certainly will not go up because you will be depleting your energy reserves further into a deep, dark hole called 'over-training.' If you can not lift more weight or 'out-do' yourself from your previous workout than how do you expect to create any NEW muscle? It is literally impossible. Taking a full rest day every two days will minimize the chance of overtraining and ensure your energy reserves are replenished.

5. Go Home If You Are Not Stronger Than Last Workout

Multiple choice question:

Q. You train your chest on Monday and you averaged 4 sets of 8 with 225 pounds on bench press. This workout would be considered a personal best. Your following chest workout, let's say five days later, you come to the gym with great anticipation to out-do your last workout. To your disappointment you discover that you can barely do 4 sets of 8 with 185 pounds this week. What happened?

A. Your body had not fully compensated from the previous workout and required a longer recovery period.

B. Who cares! You toughed it out and made the most of the workout.

C . Complain to the gym owner that his weight plates are messed up and you want a refund on your gym membership.

If you picked A than say hurray and pat yourself on the back. The rational decision would be to admit the recovery error, assess the factors that could of resulted from not fully recovering (did you take all your supplements, did you sleep enought, did you follow your nutrition plan etc) and plan for success next time. This is the 'trial and error' process.

The emotional and irrational trainee would take option B and slug it out. Consider what is actually happening when you take this approach to your workouts:

1. You will be using weights within your threshold so your muscles will simply laugh back at you because there is no new unaccumstomed stress on your muscles. Remember, your muscles only grow if you give them a reason to.

2. You will be training in the hole and prolong the period of time that it takes to come out of the hole and supercompensate.

3. You will have no new muscle to work with because you have not fully recovered or grown bigger so it will be literally impossible to lift more weight or more reps.

4. You will be using your precious energy reserves, that could be going towards building muscle, instead to fueling an useless workout.

5. You will lose motivation and grow frusturated and confused because of your lack of progress.

This is a very tough and mature training decision one must face. After commencing a workout, if you discover after a few sets that you are on tract for a crappy worout than I would suggest to drop the workout and go home. Plan to come back the next day. If your goals are to simply train to train, than you will probably not follow this rule. However, if your goal is to get huge muscles and pack inches of new muscle onto your frame than this is a critical training decision.

To ensure your trip to the gym does not go in complete vain – have a flexibility session to make use of the time and than try and pick up the cute receptionist phone number on your way out!

6. Find a mentor

What does this have to do with muscle building? Everything – finding a mentor can make all the difference in how much muscle you build! If you plan on becoming successful in the gym than surround yourself with someone who has already walked the path. Would you agree that the quickets way to achieve success is to find somone who has gone before you and done what you want to do – and model them.

So why do millions of fitness enthusiasts wander aimlessly following generic advice in text books, magazines or websites? Although these methods of learning can provide a theoretical perspective, they are absent in accountablity, a formal system, time and financial comittment and assessment of performance.

A wise mentor will guide you step-by-step of the way with a formal system that includes a higher level of comittment and accountablity on your part. You will be required to fulfill tasks, change habits, meet deadlines and perform at a higher level than you would without a mentor.

The premise of having a mentor is that he has been there and done that. He has walked in your shoes and will give you the appropriate advice in a timely fashion. If you do not perform and follow the advice than you are wasting the mentor's time and he will 'fire' you! If you do perform and follow his advice than you will be successful and build the muscle you deserve in less time!

Serioulsly consider hiring a fitness coach, a personal trainer or anybody who has done what you wish to do and be prepared to elate the same results!

CLICK HERE FOR MORE INFORMATION

Six Pack Abs- The Secrets To Getting Yours

2011-12-24T00:27:00.003-08:00

So I went downstairs last week and turned on the television to see one of those infomercial products which promises to build 6-pack abs. Have to say it makes the product look great. You have those amazing transformations where they go from being fat to showing off an amazing set of abs in a stupidly short time!

It all sounds fantastic doesn't it! Well it would be fantastic if it actually worked. These ads, as much as they are fun to watch, drive me up the wall! The majority of these companies are ripping you off and mocking your knowledge. Yet we still all buy them. Heck when I first started out I bought them.

But today, I want to clear this up for you and help you understand exactly what you need to do to get that all elusive six pack and a toned set of abs. So let's get rocking!

So Why Have You NOT Got Six Pack Abs?

Well to start off with, you may actually have a 6 pack, but quite simply, you just don't know it yet! For six pack abs, the most important part of your routine is the fat shredding. See, If you have layers of fat on top it doesn't matter, you won't be able to see any abs!

For a male, you need to bring your body fat percentage down to around 5-8% whilst women should look to bring it down to between 10-12%. So exercising those abdominal muscles with these machines may help build up a little muscle in that area, but it doesn't do the most crucial thing, burn the fat on top!

Now I am not saying crunches and abdominal exercise are NOT important, because they are (they make the six pack muscles bigger and increase your metabolic rate which destroys fat while you rest) but what I am saying is that you can't ignore nutrition and cardio as they play the MOST vital role in getting that elusive 6-pack.

See these infomercial companies make it seem like their product alone is the reason for the transformations shown! No they are not, if you read the small print they say things like "whilst following a solid nutrition and exercise plan".

Well duh! If you are following a solid nutrition and exercise plan you will get the results without these "wow so freaking amazing" infomercial products!

The other thing is, doing the same exercise week in week out won't work either, because your body gets used to it, which means your muscle gain and fat loss results will slow down before you can ever get to those amazing beach body abs.

So How Do You Get That Six Pack Then?

You need a solid program that has the following:

a) A solid cardio routine, including interval training to shred that fat right off
b) A weightlifting routine, which works the abs as well, where you do 6-12 reps per set, with the heaviest weight you can possibly use. This builds your abs ready for viewing pleasure!
c) A solid nutrition routine which leads to fast fat loss and a 6 pack to be proud off. You are looking to eat lower carbohydrates and fat, and slightly more protein!

If you mess up one of the above you mess up all your results.

There We Have It...

Follow these small simple tips and you can achieve 6 pack abs that will have hot girls drooling over you!

CLICK HERE FOR MORE INFORMATION

Learn How To Build Muscle In 4 Simple Steps

2011-12-24T00:27:00.001-08:00

Are you sick and tired of everyone telling you a different way to build muscle? Are you unhappy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?

There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.

Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.

Step #1

Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Step #2

Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.

Step #3

You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.

Step #4

Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

CLICK HERE FOR MORE INFORMATION

Learning The Muscle Fiber Types

2011-12-24T00:26:00.004-08:00

Choosing the best type of workout program that will stimulate the muscle fiber type that will get you the results you're looking for is extremely important.

Unfortunately, all body building programs are not created equally when speaking in terms of muscle fiber types.

While you can't differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.

Type A Fast-Twitch Muscle Fibers

The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest.

For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers.

They tend to have very large motor neurons and very low mitochondrial density. They also have a low oxidative capacity, meaning they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions.

The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). They will not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds.

Type B Fast-Twitch Muscle Fibers

The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are.

This muscle fiber type is mostly utilized in activities that are relatively short in duration, but are not at an all out pace.

For example, if you were to sprint 100 meters, you'll be using mostly type A. If on the other hand, you are to do a running interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type 2A more.

Some of the characteristics of the type B muscle fibers are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density.

These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities.

Slow Twitch

Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch.

This is the muscle fiber type you would use if you were to run a marathon or any other extended duration, medium-to-low intensity activity.

These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity.

They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, and thus, will not be intended for exercises requiring a high degree of power.

They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies. This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work they are intended to do.

These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosphate.

Training The Muscle Fiber Types

So, now that you're familiar with the three major classes of muscle fiber types, it's time to recognize how you would train each effectively.

Since type A are your primary force generators, if you wish to get a higher performance from them you'll need to train using exercises that require you to max out your effort for a short period of time.

Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities.

Next, to train your type B muscles fibers you'll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly.

For example, perform 30-45 intervals repeated ten times with about a minute or a minute and a half at a low to moderate pace. For your weight training activities, aim to target the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability.

Finally, to improve your slow twitch muscle fibers, think endurance. This type of fiber will usually require the greatest amount of time to train for improvement because you'll want to focus on simply going 'longer'.

If you're a runner, try and run longer. If you're a biker, bike longer. If you're a swimmer, swim longer – you get the point.

This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do.

So, next time you are trying to sort out your training plan make sure to take the various muscle fiber types into consideration.

Doing so will allow you to make the most out of your training program so you get the exact results you're looking for.

CLICK HERE FOR MORE INFORMATION

Cardio is NOT the Key to Fat Loss

2011-12-24T00:26:00.003-08:00

Do you have questions about Turbulence Training? How it works? What's in the workouts? Or even what does it mean?

Recently one of the UK's top trainers, Paul Mort from
PrecisionFitness.co.uk, interrogated me on the Turbulence Training system. Here's our q'n'a...

Q: First, can you tell us the basics about Turbulence Training?

Answer:
Turbulence Training is the result of years of study in the gym and in the research labs and library. From personal experience, I've found there is only one way to get the most fat loss and workout results in the least amount of time - you must increase your training intensity.

With the right workout, you can get more fat loss results in less
workout time. Period. That is the one and only goal of this
training program. A better body in fewer workout sessions, and
shorter exercise bouts.

That means:
a) Shorter interval workouts instead of long slow cardio workouts

b) More challenging strength training exercises, such as advanced bodyweight exercises and some traditional strength training free weight exercises

If you have two hours to spend in the gym everyday, you can feel free to stick to the same relatively ineffective and inefficient
program of long cardio and light weights. But if you are like most
men and women and have 45 minutes (or less) on only three days of the week to workout, then Turbulence Training will work wonders for you.

Male or female, almost everyone I see in traditional fitness centers could benefit from increasing the challenge in their workout. And they can also benefit from getting in and out of the gym faster.

So that's what led me to Turbulence Training. It's simple, no B.S., no-fluff, just-the-basics, results-oriented training. You don't need fancy gym machines or even an expensive gym membership. If you have a bench, a ball and some dumbbells at home, you are set.

Q: Okay so we're clear it's a e-book training program package that will melt bodyfat fast, what makes it so effective?

Answer:
Most people are so darn hung-up on burning a specific number of calories on a cardio machine, that they don't care how long they spend in the gym.

But big deal. If you burn X calories over 30 minutes in the gym
doing cardio, but don't boost your post-exercise metabolism, you're wasting the other 23.5 hours to burn a lot more calories.

And that's what happens with slow, steady workouts that never
change. Sure you burn a few calories in the gym, but there is no
"turbulence" on the body to increase your metabolism outside of the gym.

Instead, by using challenging strength training, and choosing
intervals over monotonous cardio, research has shown that your post workout metabolism is significantly greater. And an increased metabolism for an entire 24 hour period is what gives people results.

It's like putting money in the bank. It makes you more money even while you sit at home or sleep! That's the power of a more
challenging workout.

And Turbulence Training workouts, and other "challenging" workouts are always exponentially more enjoyable than staring at a TV (or worse a wall) when "doing your time" on a cardio machine. You can get this great "metabolic turbulence" in a boot camp, with bodyweight, at home with dumbbells, or even in a busy gym.

Nothing is more effective than Turbulence Training if you only have 45 minutes, three times per week to workout.

Q: In my opinion, resistance training, both with free weights and bodyweight is the key to losing bodyfat, for our readers that are still unsure about this could you give me your opinion on my this statement?

Answer:
Strength training is just one key for fat loss, it is essential to
maximize your metabolism, and it is absolutely, positively
paramount to building the best body of your dreams.

For those that doubt, start with bodyweight training. Not only is
this method of strength training effective at helping you sculpt
your body, but it is also empowering to your self-confidence and
100% applicable to your daily living.

Everything from carrying groceries to "seks" will be easier if you are stronger in the bodyweight exercises. Your mobility and stamina will increase, so that you will be able to carry your children to bed easier, you will be able to do yardwork with less fatigue, and you'll literally improve your "zest for life" simply from mastering your bodyweight strength.

All of these benefits without touching a single free weight...but
if you do go with free weights, you'll take your fitness to an even
greater level.

Research from the 2001 meeting of the American College of Sports Medicine showed that female subjects boosted their post-exercise metabolism to a greater level when they did 8 reps per exercise, rather than 12 reps.

So low rep, strength training is best for boosting metabolism. It
will get you more results in less time because it will continue to
work while you recover.

Q: I'm always telling people that aerobic exercise is useless for fat loss, does you agree with this? And why?

Answer:
Aerobic exercise is certainly inefficient for fat loss.

By that I mean, the benefits pale in comparison to the fat loss you can achieve in less time with interval training. Most people would be able to cut their workout time in half simply by using intervals rather than aerobic exercise.

Now I've witnessed a few people lose fat and maintain a beautiful body with aerobic exercise, but these have been limited to: young University-aged males that also did 4 days of heavy strength training, who had no "life" stress and plenty of time on their hands to train up to 10 hours per week (not counting recreational sports).

But does that sound like your average gym-goer's lifestyle?

I doubt it. If it does, where do you live? I want to move there!

So next time you go to the gym, do this admittedly un-scientific
test...Take a visual survey of the "cardio" area and the strength
training area. Where are the best bodies?

In the strength training area, no doubt.

And in fact, we can also find a lot of beautiful bodies in the Yoga
and Pilates area. Why? There's certainly no "fat burning" cardio
zone going on there. So what gives?

Nutrition.

Nutrition is the #1 factor in fat loss. It trumps any fat loss
program, no matter how good it is. Yes, even my beloved Turbulence Training will not be 100% effective if someone continues to eat chips and pints as their meals.

That's why I spent almost 500 quid to have Dr. Christopher Mohr put together an easy-to-follow, healthy, fat loss nutritional guidebook to go along with the Turbulence Training workout package. It has diet plans for both men and women.

So Paul, getting back to the original question.

There are far more efficient ways to change your body.

Eat for fat loss, and do some form of strength training to sculpt
your body. When you take care of your nutrition and eat according to Dr. Mohr's guidelines, your body will be like modeling clay in your hands...and the exercises you choose to do with sculpt it. If someone continues on with aerobic exercise, the improvements will be negligible.

So that's why you don't see cardio in my structured program. If
someone wants to do a family bike ride or play a game of football on the weekend, by all means go ahead. But it is far too
inefficient to get put in my main workouts.

Q: What about somebody that isn't a member of a gym? Can they still benefit from Turbulence Training?

Answer:
Absolutely. As mentioned earlier, all you need is a bench, a
Stability Ball (aka - Physioball), and a set of dumbbells. A pullup
bar would be a bonus, if you are strong enough to use the pullup
and chinup exercises.

I've done many of the bodyweight exercises outside, as obviously you don't need any equipment to do many of the novel ab, leg, and pushing exercises. Heck, I bet you use many of the exercises in your boot camps and you know how little equipment is needed for a hard workout.

Think back to the days before the glitzy chrome-and-machine gyms.

People were still able to get fit with free weights andbodyweight.

And good nutrition certainly doesn't need a gym membership.

Q: And lastly, I meet a lot of people who seem to have tried every diet going, tried classes, gyms and DVDS, what makes Turbulence Training different from these?

Answer:
Most people train in their comfort zones. And while a lot of
programs require a lot of effort (those classes are no joke), most
programs lack an effective level of intensity.

By intensity, we are talking about working closer to your maximum level of effort.

Sure, a set of 15 repetitions to failure for triceps pressdowns is
tough, but it's not truly intense. Compare that to doing a set of 8
pushups - which for many people is much more intense - and now you are using your entire body a lot harder. Thus, the turbulence on the body is much greater. And your body will have to work harder after training to recover - and that's what increases your metabolism - and allows you to burn fat all day, rather than just for 20-30 minutes.

And dont' worry, even if you can crank out dozens of pushups, there are a few variations in the Turbulence Training program that will give even the savviest gym veteran an intense workout.

The same goes with the cardio vs. intervals. If you switch to
intervals, you'll notice changes in days. And that's not hyperbole. I've heard it time and time again from TT users...they feel and see changes within 48 hours once they switch their workouts and start using the TT Fat Loss Nutrition Guidelines.

Stay consistent with the plan, and you're gold!

Sincerely,

P.S. Don't forget...

As one of your bonuses for ordering Turbulence Training, you'll
receive a 4-week bodyweight program with beginner, intermediate, and advanced versions. These are great workouts for holiday and business travel, so you don't have to stress over missed workouts.

"Craig's Bodyweight Turbulence Training program lets you use your body as the most comprehensive home gym available. In turn the results are like nothing else out there. What really impressed me was his inclusion of a self assessment that lets you monitor your own progress so that you keep getting stronger and leaner without any wasted time. If going to the gym ever feels stale, I immediately switch to Craig's Bodyweight TT program to get and stay in shape."
Anthony Belza, Strength Coach, Toronto

"Craig, I just wanted to let you know that I've been using your
Turbulence Training System to whip myself back into shape after a vacation and too much time in front of the computer getting a couple of projects completed and I've dropped 10.2 lbs. of bodyfat in the last 28 days. As a fellow fitness professional I can safely say that it's the best and most efficient approach to improving body composition that I've come across."

CLICK HERE FOR MORE INFORMATION

The Skinny Guy's Guide To Gaining Weight

2011-12-24T00:26:00.001-08:00

How would you like to learn how to gain weight fast? If the title of this article caught your attention, there is a good chance you are sick and tired of not seeing the weight on the scale budge. Most likely you just got home from the Mandarin buffet and still can't budge the scale. You could live on McDonald's and Pizza Delight and your Ferrari style metabolism would simply burn it off. In a world that is obsessed with losing weight – you are interested in gaining weight!

Are You Sick and Tired Of People Telling You How To Gain Weight?

It probably sounds like this:

"All you have to do is eat, eat, and eat some more to gain weight..."

"Weight gain is just a matter of eating..."

"You just gotta overload your metabolism to gain weight fast..."

"You can't build a house without the bricks and mortar for gaining weight..."

Don't throw me to the wolves quite yet. There is certainly truth to these statements and some of these analogies can prove quite powerful. I think I'm even guilty of preaching a few! But the problem with this advice is that it's usually followed up with the same old regurgitated blah, blah, blah advice that only tells you what to do and does not reveal real-world, practical how-to action-steps.

If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight, then you are not alone. I was once skinny and underweight myself...

People, predispositioned to skinniness, are commonly referred to as "hard gainers." This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!

It's Not Totally Your Fault You're Skinny

In the skinny guy's defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing – those muscle freaks piss me off just as much you!

Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights, I am living proof that hard gainers with very 'muscle-unfriendly genes' can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.

Trust me, no body has worse genetics for building muscle and gaining weight than an ex-long distance runner who abused his body with 60-80 miles of running a week (for over 10 years).

Skinny Guys Must Play By A Different Set Of Rules

If you are underweight, than your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,

"Taking advice from someone who can gain muscle weight easilyis like taking money advice from someone who inherited a fortune or is making money illegally."

You must think outside the box and give up the excuse of being a "hard gainer." It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

If you have read this far, I am guessing you are ready to longer resemble a microphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as 'underweight' or 'skinny' ever again. Start following these simple steps and don't be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.

Simple How To Gain Weight Action Steps To Start Growing Like A Skyscraper!

CLICK HERE FOR MORE INFORMATION

1. Double It Up

One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two. If you are only eating two slices of bread, then make it four. If you are eating one handful of nuts, then make it two. If you are using only two scoops of protein powder, then make it four.

Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by doubling it up?

2. Live Your Life Around Food

Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.

Ensure you are eating your first meal within 15-30 minutes of waking up - absolutely no later. This first meal of the day should always consist of REAL food to flood your body with quality nutrients. I question anybody's commitment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.

Lastly, don't be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!

3. Use BIG Eating Equipment

If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.

So get BIG eating equipment! Get a BIG cup, get a BIG bowel, and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than "under eaters." If you struggle to complete a meal, then a bigger serving on a bigger plate will look small!

4. Never Train Hungry

How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work?

I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!

After dropping the 45-pound plate on my foot out of shock, they reassured me: they were not hungry. I sometimes screamed back, "Yeah, that's because your metabolism is in starvation mode and shut right down, you skinny pencil neck!"

I understand that training in the morning is the only time for some, however, I recommend to aim for a minimum of at least three solid meals in your system prior to training. Or eat the biggest meal of your day immediately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and you push it the rest of the way. So why would you take your body through a grueling training session on an empty stomach?

5. Eat Nutrient Dense Foods

Focus on caloric-rich foods that are loaded with nutrients. Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber. Here are some of the best choices:

Carbohydrates – Oatmeal, rice, breads, yams beans, potatoes, fruits and veggies.

Proteins – Steak, chicken, lean beef, cottage cheese, whole milk, eggs and salmon.

Fats – Olive oil, flax oil, avocados, nuts and peanut butter.

Extras (high calorie cheat food) – Ice cream, raisins, dried fruit and trail mix.

6. Drink A Carb And Protein Drink While You Workout

How hard is to sip on a calorie-rich drink during your weight training sessions? Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day. Now have an extra workout drink before your workout and extra workout drink after your workout and that's easily an extra one pound per week. Only use this technique if you are weight training at a very high intensity.

7. Live the motto, "Never Stop Eating"

Did I hear you say, "But I'll throw up if I eat all day?" Maybe... Is it necessary? Of course not. But this is a part of pushing your body's threshold. Don't worry, you will get used to it and your body will require more food as you gain more muscle on your body and your metabolism increases. Just think that if you are not eating, then you are not growing, and if you are not growing then you are staying the same. Is that what you want?

Conclusion

There you have it and as I promised, learning how to gain weight fast is quite simple. Executing is a whole different story. It will really come down to how truly committed you are to defeating your skinny genetics and gaining the muscular body you deserve!

Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight, then I believe you will rise to the challenge and take action! Are you with me?

CLICK HERE FOR MORE INFORMATION

The Skinny Guy's Guide To Nutrition

2011-12-24T00:25:00.003-08:00

"Give me a 64-ounce steak, double-baked potato with extra sour cream and an apple pie for dessert. No, not a slice – give me the whole pie, please."

If you have ever had the opportunity to go out with a bodybuilder for dinner, you would be familiar with that kind of order delivered to the distressed waitress. These high-carbohydrate, high-protein, and high-fat diet meals were the popular method for packing on muscle and climbing the scale. "I'll pack on all the weight I can now, then melt off the fat later," was the common motto.

Many bodybuilders put a lot of focus into the details of their nutritional strategy. A small food scale, calculator, note pad and pencil are common items found in their kitchen. Some competitive bodybuilders go to the extreme of weighing and measuring everything wherever they go and scribbling numbers into their notepad after every meal.

Obviously, not every skinny guy has the same aspirations, desire and determination to live the life of a bodybuilder. Skinny guys will be more successful today if they have a quick and convenient plan to follow that involves minimal measuring and minimal number crunching.

The See Food Diet Is NOT The Answer

One of the biggest benefits you'll get from sprinting is the EPOC effects it creates. This is known as excess post-exercise oxygen consumption and is where the body will expend a great deal of calories returning the body back to its former state after the workout.

Because sprint training is so intense, this will contribute to a large calorie burn after you have finished the workout. To even further increase the EPOC that is seen, consider doing hill sprint training. Since this is even more intense in nature, it will further challenge your body.

Metabolic Adaptations

The reality is that many skinny guys' nutritional level does not exceed the See Food Diet, that is, 'see food' and eat it. Not a bad option if you can avoid getting a potbelly in the process. If this is you, then consider yourself blessed with a Lamborghini-style metabolism. Go right ahead and eat whatever and whenever you want until you're ready to audition for Rambo IV.

For the most part, the See Food Diet is typically not the most healthy meal plan since it puts zero restrictions on any food categories and is more a concept to shift a skinny guy's mind-set than anything else. These days, the majority of readers should know the fallacy of a See Food Diet. Sure, you can eat a super high calorie diet, like the See Food Diet, and add some muscle, but you'll add even more fat. And from personal experience, and I'm sure many of you can personally testify, putting the fat on is much easier than taking it off! Conveniently, bodybuilders now have an "off-season shape" card to flash year-round to excuse themselves of looking like a pregnant powerlifter.

Muscle-Building Nutrition Principles

Mastering the principles of nutrition should be like mastering the principles of training – simple. Master the basics and execute them consistently. Think about the 80/20 rule. 80% of your results will come from 20% of your knowledge. Taking what you already know and putting it into action consistently is the magic formula. Let's go over the most important nutrition principles you'll need to practice to get your body growing.

Principle #1: Eat Often – Every 2.5 to 3 Hours

Don't expect to pack on quality mass – muscle without body fat – on three square meals a day. This would lead to massive quantities of both protein and carbs at each meal. Your body can only store so many calories per meal, so guess what this results in? Bloating, poor digestion and unwanted body fat.

Your first meal should be consumed within 15-30 minutes of waking up and consumed every 2.5 to 3 hours. Set your stopwatch to beep until you get something in your body. Don't view these meals as burdensome but as opportunities to fuel and grow your muscles. Look at them as growth surges. Think of the next meal as a fuller chest, broader shoulders, bigger arms and rock-hard abs!

And if you miss a meal, visualize a sea of piranhas eating up your muscle tissue like it's an all-you-can-eat buffet. And those deadly piranhas are eating up your CURRENT muscle that you are not even satisfied with. They are actually making your muscles

smaller. No, you will not lose an inch on your arms if you miss one meal, but once you start averaging 3-4 instead of 6-8 meals a day, don't be upset when people look surprised when you tell them you work out with weights regularly!

So how many meals should you be eating? That's easy - just divide the time you're awake by 2 or 3. I would suggest mastering eating every 3 hours before you consider every 2 hours. So if you're awake 18 hours a day, eat 6 meals.

What if one of those meals falls right before bedtime? Then eat up! Take the opportunity to eat. If we went to the extreme we would eat every 3 hours throughout the night as well. No matter what you have heard on this (never eat after 7 P.M. garbage) ignore it. Trust me!

Also, don't view these feeding opportunities as 'snacks.' This is a wimpy word mentality that should not be in your vocabulary if you are trying to build muscle. Do you think Ronnie Coleman says, 'Hey, I think I'm going to go eat a snack?' Every 3 hours you should be eating decent size meals that will make your body better.

Principle #2: Eat A Variety Of Foods

It is easy to get into a robotic state of nutrition where we eat the exact same foods every day, ingesting the same breakfast, lunch and dinner and the only time we eat differently is when we go out for dinner or someone else cooks for us. It is easier to choose convenience over variety.

Just like our training that we rotate around to prevent boredom, you should rotate your food selection. Normally, you will eat whatever is in your house, so the best strategy to eating a healthy variety is to shop for different foods each week. This will help balance out your diet and help you measure the response a variety of foods. Don't go for the boring and easy route.

Principle #3: Eat Enough Calories

Building muscle is an eating game because your muscles grow on calories. Not eating enough calories is like an attempt to buy a $50,000 car with only $25,000 in the bank. It's not going to happen. If you are not gaining at least 1-2 pounds per week, then add some extra carbohydrates and proteins to your breakfast, pre-workout meal or post-workout meal.

THERE IS NO WAY AROUND THIS STEP. Even if you have the perfect training routine, you will never grow unless you provide your body with the proper amount of nutrients. It's like saying you want to build a house but you do not have enough bricks, cement and wood. It will be impossible to build that house. It's like saying you want to race a car as fast as possible but you don't have any gasoline or oil. It's downright impossible.

If you wish to ensure that your muscles have enough fuel to support your workouts, lift heavy weights for high reps, recover from workout to workout and, let's not forget, GROW NEW MUSCLE, then you have to keep track of what you are eating every day. There is no way around it. This is the number one reason why skinny guys never gain weight or why anybody for that matter will not make quality gains that they so desperately strive for.

Keeping track of what you eat is a lot easier than it sounds – it's probably why most people avoid it, because they perceive it to be difficult.

Sure, you're going to have to take some extra time to read containers and labels, but if this method will promise another 20 pounds in a few months from now, is it not worth it? And the good news is that your brain will create a new file to store all your new nutrient calculations, and since you are eating from the majority of the same foods, your 'memory food bank' will expand quickly.

CLICK HERE FOR MORE INFORMATION

Principle #4: Eat 40-60 Grams Of Protein Per Meal

Building muscle is not on your body's 'to do' list – simple survival is. Not getting enough protein for your internal organs results in your body robbing it from your muscle tissue. Your body cannibalizes itself for the amino acids it needs! This is the polar opposite of what skinny guys want.

Proteins should make up at least 35% of your overall caloric intake. This translates to 40-60 grams of protein per meal for males less then 200 lbs and will be enough to maintain your appetite, increase your muscle mass, accelerate recovery and keep body fat levels low. Hit this level and you're doing well.

It is better to get your protein from whole, complete, and lean protein. Remember that protein is a costly food and burns twice as much energy as carbs and three times as much energy as fat. You need protein to maximally turbo-charge your metabolism, improve your muscle mass and accelerate recovery.

Aim for lean meats such as ground beef, chicken, turkey, etc. Aim for fish such as salmon, tuna, orange roughy, etc. Aim for Omega 3 eggs and pasteurized egg whites. Aim for dairy from cottage cheese, yogurt and partly skimmed cheeses. And if you have to resort to supplement shakes, go for whey, casein or milk protein blends.

Principle #5: Eat 60-80 Grams Of Carbohydrate per Meal

Not getting enough carbohydrates will make you feel like you're carrying a bear on your back throughout your workouts. Your body's gas tank is comprised of carbohydrates. No carbs and don't expect to get that car too far.

A lack of carbs in your diet can slow the muscle-building process because your muscle tissue can be used as energy if your body's preferred source of energy, carbs, are not available.

It is best to get your carbohydrates from a variety of high-fiber, complex and low-glycemic carbohydrates as opposed to simple carbs (sugars) found in fast food, fried food, processed food and junk food. Complex carbs release a slower and longer lasting energy that is critical for your intense training workouts. Complex carbs will rarely get converted to fat unless you are clearly eating too many of them. If you are gaining more fat around your midsection as opposed to muscle, then you know you should cut back on your complex carbs or add a few cardio workouts.

Aim for high-complex, muscle-building carbs such as bran, barley, buckwheat, beans, brown rice, cornmeal, oatmeal, pasta, potatoes and whole grains.

Principle #6: Eat 20-30 Grams Of Fat Per Meal

About 30% of your diet should consist of fat - this number should remain pretty consistent for everyone. And as a skinny guy or anybody who wants to maximize muscle growth, then eating 30% of your intake from fat is critical for boosting testosterone levels. However, the key is to balance out your intake between saturated, monounsaturated and polyunsaturated fat. If you achieve 1/3 in each of these, then you will optimize your health and muscle gains. This is not as complicated as it looks.

Since North Americans are harshly deficient in mono (olive oil) and poly fats (from fish oils) and get enough of saturated fats as it is, your job is to simply include more olive oil and fish oil into your diet. This is something that can be recommended for every man and women and has no potential side effects. Again, don't worry; the meal plans included have got you covered.

The only fats you MUST avoid at all costs - for so many reasons - are trans fats.

Trans fatty acids, also known as trans fat, is an artery-clogging fat that is formed when vegetable oils are hardened into margarine or shortening. It is found in many other foods besides margarine and shortening, including fried foods like French fries and fried chicken, doughnuts, cookies, pastries and crackers. In the United States, typical French fries have about 40 percent trans fatty acids and many popular cookies and crackers range from 30 percent to 50 percent trans fatty acids. Doughnuts have about 35 percent to 40 percent trans fatty acids.

To determine the amount of trans fat in a food you must know what to look for on the food labels. Whenever you see shortening, hydrogenated or partially hydrogenated oil higher up on the list of the ingredients, the more trans fat.

Principle #7: Eat Vegetables With Every Meal

How are vegetables supposed to promote muscle gain? Your mom was right when she told you to eat up all your vegetables if you wanted to grow big and strong. Finally, the 'muscle-nerds' are catching up. Not only are vegetables loaded with vitamins and minerals but they also contain important plant chemicals called phytochemicals that are essential for optimal physiological functioning.

The most neglected benefit of eating vegetables is their role in recovery. Sure, you need calories to grow, but you also need these veggies for their high antioxidant profile that will help reduce the amount of free radicals from heavy training, and they will accelerate recovery by healing damaged muscle cells.

Most people are unaware that proteins and grains create high levels of acid loads to the blood, and if this is not balanced out with alkaline rich vegetables and fruits, then too much acid can result in a loss of bone strength and muscle mass. So it is important to keep these acid levels balanced by ingesting vegetables (and fruits) for their alkalinity to the blood.

The best way to get your vegetables is to cut them all up at the start of the week. This will make life easier and make them more accessible. Aim for at least 2 servings, which is the equivalent of 1-2 cups per meal. Yes, every 2-3 hours you must be eating veggies.

Principle #8: Eat Your Biggest Meal At Breakfast, Pre-Workout and Post-Workout

No matter what anyone says, I believe this is the safest and most effective way to

maximize your muscle:fat gain ratio when bulking. In this article we will not discuss the topic of nutrient timing.

Shortly we will discuss the benefits of packing the bulk of your calories around the most catabolic and anabolic times of the day so you will have sufficient energy to train hard and heavy without any risk of muscle breakdown, not to mention enough calories to support muscle growth. How much food you eat at a particular time of the day should be based on the NEEDS OF YOUR BODY AT THAT CURRENT MOMENT.

Principle #9: Plan Ahead

This principle could easily be number one because oftentimes it is not a shortage of information that creates a roadblock but our lack of CONSISTENCY and CREATIVITY. I bet if you did not change anything about what you are currently eating but ensured food was there when it was time to eat, you would experience a growth surge.

I strongly agree with the famous cliché that states, 'Failing to plan is planning to fail.' It is so true. You must have a plan that will ensure you have the food prepared and cooked in the right selection and amounts every time you eat. This might require you to spend a few hours on Sunday evening cooking and storing all your food in Tupperware containers. This might mean waking up half an hour early so that you can cook all your meals for the day. This might require you to carry a lunch bag wherever you go. This might mean packing a few shaker bottles if you know you will be on the road most of the day. Bottom line - be prepared.

Principle #10: Eat Whole Foods 60% Of The Time and Liquid Meals 40% Of The Time

I often have my clients use as few supplements as possible for the first few months of training. You will be amazed at the results achieved by simply putting all your efforts into following your meal plan, proper training and sleep. It's a very eye-opening experience when they see almost immediate changes in body composition, health and energy levels.

Your food intake should come from high quality food at least 60 % of the time, which means at least 4 of the 6 meals you are eating.

This will ensure more vitamins, minerals, antioxidants and fiber that supplements and pills lack. Whole food is loaded with digestive enzymes as well that help the absorption of food instead of eating too much 'ground up' food in the form of powder. Power shakes will make your life much easier and will remove some of the inconveniences of having to cook and prepare food all day. Aim to use these at least 2 out of your 4 real meals a day and never more than three power shakes unless your life is extremely hectic and unmanageable.

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The Skinny Guy's Guide To Glutamine

2011-12-24T00:25:00.001-08:00

When was the last time you read an article discrediting the effects of glutamine? Maybe this will be your first one? Unfortunately, the majority of bodybuilding and muscle magazines still have this supplement on their "Top 5 Lists." I am not here to convince you to never buy another tub of glutamine again, but if stay with me, I will do my best to debunk some of the common myths that have led you to believe that this expensive supplement is necessary.

But I Thought Glutamine Was A "No Brainer" Supplement?

Creatine is a 'no brainer' supplement, protein powder is a 'no brainer' supplement, multi vitamins and fish oils are 'no brainer' supplements. Sorry, Glutamine, you did not make the team - despite the fact it gets its own message boards, chat rooms, magazine articles and its own section in the supplement store. I don't need to remind you that the supplement industry is a billion-dollar industry. Since I used to be a skinny guy myself, I know how badly you want to build the perfect body - or at least one that gets you more dates and more respect at the gym!

Since I have already wasted thousands of dollars on certain, not all, supplements myself, I feel an obligation to tell you the other side of the story. To reveal the glutamine research that NOBODY wants you to read. But this is obvious - nobody makes money disproving the credibility of a hot selling supplement!

So here is where I will make my stand. Glutamine has no muscle-building effects whatsoever. Now before we get too deep, remember that I am not a PH.D student or a research geek. I will pass along the information and let you decide for yourself, and, in the process, do my best to make this fun and interesting.

Glutamine 101

Here is a quick introduction for you skinny guys who have never heard of glutamine. Glutamine makes up 2/3's of the amino acids in our body, which could make a strong case for it being the most important. Understand that glutamine is also a non-essential amino acid which means your body produces it by itself. This does not mean you do not need it - only that external consumption is not mandatory. The most interesting fact about glutamine is that during times of stress (which is not clearly defined), our amino acid pool is depleted which can prevent muscle growth since glutamine makes up the greatest percentage of amino acids. Hence, the theory for supplementing with glutamine if you weight train.

Glutamine Claims

I cut and pasted these right out of random chat room just to show you I am more in tune with the word on the street:

"...glutamine helps with weight training and prevents muscle soreness..."

"...you need glutamine to repair your muscles."

"...supplemental glutamine can help prevent your body from losing muscle."

"...glutamine is not worthless. I train with bodybuilders every day and they recommend it."

"Glutamine is the most important supplement for bodybuilders..."

"It boosts immune function which helps you recover from colds much quicker.."

"Taking large amounts of glutamine before a workout contributes to huge pumps..."

"Glutamine assists in situations of trauma which contributes to faster recovery..."

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What Glutamine Sales Reps Are Afraid Of You Discovering

Although the majority of glutamine supplementation hoopla praises its contribution to increased muscle size and strength, decreased chance of overtraining and the other claims above, current research today gives no evident benefits for the skinny guy who wants to build muscle - never mind for any weight trainer in general.

Recently I received an article from a fellow colleague, David Barr MSc., who collected a large batch of research with an exhaustive reference list supporting the notion that glutamine is useful for only very specific conditions (which we will discuss shortly).

Here is a list of some of the most interesting data that David Barr found in his research with my extra commentary:

Just because glutamine has been proven to work in clinical stress testting does not mean it equates to exercise stress that you experience after a killer workout. Clinical stress such as severe burns, AIDS and extensive surgery are good reasons to warrant its, use but you simply don't cause enough muscular damage during your workouts to justify its use.

A 2001 study by Candow et al determined that 0.9g of supplemental glutamine/kg/day during weight training resulted in no considerable effect on muscle performance, body composition or muscle breakdown on healthy adults. Since I am just over 200 lbs that is 80 grams of glutamine a day or over $1000 US in glutamine a year! If 80 grams was shown to have no anti-catabolic effects, why would you waste your money on taking the recommended 5-10 grams per day?

The majority of the research on endurance athletes has revealed minimal contribution in regards to enhancement of the immune system. More significantly, a number of studies disclosed information that glutamine supplementation does not alter exercise-induced suppression of the immune system. Contrary to popular belief, whether your glutamine levels drop or not after training, they have no impact on immunity. - Hiscock N, Pedersen BK. Exercise-induced immunodepression- plasma glutamine is not the link. J Appl Physiol 2002 Sep;93(3):813-22

Many claim that glutamine helps increase your 'pump' by improving cell volumization. Dr. John Berardi, Ph.D, did some preliminary testing and discovered nothing to support this. Glutamine supplementation has no response on total body water, intra-cellular fluid levels, or extra-cellular fluid levels. - Dr. John M Berardi, Ph.D., Appetite For Construction, JohnBerardi.com 2002 Nov 8

It is still a question whether or not glutamine improves glycogen stores post-weight training. But why should you care? If you are already consuming a post-workout drink with sugary carbs to replenish glycogen (this is mandatory for any skinny guy who wants to build muscle), then further supplementation with glutamine is unnecessary.

In conclusion, studies that tested athletes who consumed an amino acid drink post-workout showed an increase in protein synthesis by 48%. However, when glutamine was added to the drink, no additional benefits occurred. That blows the muscle-building theory out the window!

So Is Glutamine A Worthless Supplement?

Well, if you stopped reading right now you would think so! And you are probably confused as heck right now because everything you have heard on glutamine before today praised its holiness. Remember, the supplement industry is a billion-dollar industry and nobody makes money by disproving the effectiveness of supplements. In the end, you must decide for yourself what you wish to believe.

When Glutamine Is Worth Using

David Barr fingers a few situations when glutamine supplement will prove useful for the bodybuilder, so here is a chance to see if your glutamine should still be in your budget:

Glutamine supplementation could prove useful for bodybuilders who decrease their testosterone levels after coming off a cycle improperly. Muscle breakdown is at its highest in these circumstances despite a quality nutrition plan, so glutamine might help.

During a pre-contest training regiment that consists of very low calories and high volumes of exercise, protein breakdown is much more likely. Basically, any extreme dieting or fat loss program with the hopes of getting extremely lean can result in increased stress, therefore increased catabolism. Competitive bodybuilders and fitness models are perfect examples of those who might benefit from glutamine supplementation in this above-normal fat loss situation.

During incidences of extreme weather conditions and/or multi day training, there are situations where extreme stress can be counteract with glutamine supplementation. Triathletes and endurance athletes come to mind.

" Glutamine supplementation would be beneficial for conditions where catabolic waste is at its peak. Severe burns, severe colds or flu's, severe allergies, alcoholism, chemotherapy, HIV/AIDS, irritable bowel syndrome are a few examples.

In Conclusion

At the start I stated that, "Glutamine has no muscle building effects whatsoever." After reviewing this article, you will notice that is not as black and white as that. However, the take home message, especially to you skinny guys, is that if you are on a proper muscle-building meal plan and using solid post-workout nutrition strategies, glutamine is not a worthwhile supplement for you. Save your money and put it towards food if you are motivated to gain muscle weight.

Save your money and put it towards food if you are motivated to gain muscle weight.

I hope this supplement was a good example of looking at the evidence rather then the hyped-up muscle rags and advice from the 'expert' at your gym. In the end, you are free to believe what you wish, but remember that the current research today does not support the spectacular muscle-building effects supplement companies claim.

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5 Ways to Cut Your Workout Time

2011-12-24T00:22:00.004-08:00

Do you know the 2 biggest reasons men and women stop exercising?

1) Lack of time
2) Lack of motivation

Let's tackle "Lack of Time" today with 5 ways you can get your
workouts done faster. After all, no one should spend more than 50 minutes in the gym.

Here are 5 ways to cut time from your workouts.

a) Supersets

I use "non-competing" superset. This means, choose two exercises for different muscle groups - and preferably completely opposite movements. For example, choose a push and a pull. That way, one muscle group rests while the other works...and you cut the rest time you need between sets.

b) Choose a better warmup strategy

Don't waste 10 minutes walking on the treadmill. Instead, use a
total body circuit of bodyweight exercises as a general warmup, and then move directly into specific warm-up sets for your first two exercises.

c) Pair dumbbell and bodyweight exercises together in your
supersets

This saves you time at home (you don't need to change the dumbbell weight between exercises) and in the gym (you don't need to fight for 2 sets of dumbbells).

d) Choose Intervals over slow cardio

The latest research shows more weight loss when people use
intervals, and intervals take half as long to do.

e) Limit the use of isolation exercises

Pick multi-muscle exercises, such as squats, pulls, pushes, and
rows. If you have time, you can squeeze in some dropsets for arms and shoulders if you want. However, if you only have 3 sessions of 45 minutes per week, isolation exercises must be the first to go.

In addition, don't spend more than 10 minutes per week on direct ab training. It's not efficient and won't give you rock hard abs alone.

Workout less, live life more,

Creator of Turbulence Training

PS - Don't know where to start?

If you are a beginner, start by reading Dr. Mohr's nutrition
guidelines...eating properly will be the biggest factor in your
early success.

Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training.

For others, it's best to start with the Intermediate Level TT
workouts. If those aren't enough of a challenge, you can move onto the Original TT workout and follow the 16-week advanced program right through.

If at any time you need a break, try the TT Bodyweight 4-week plan.

And then finish off with the TT Fusion Fat Loss program followed by the 30-day Maximum Fat Loss program to cap off a full 24 weeks of Advanced TT fat loss workouts.

After that, choose between the TT for Women or TT for Muscle
programs to help put the finishing touches on your physique. All of these are included as bonuses with Turbulence Training.

CLICK HERE FOR MORE INFORMATION

Skinny Guy's Guide To Creatine

2011-12-24T00:22:00.003-08:00

What is creatine? How do I take creatine? What are the side effects of creatine? What is the best creatine? Unless you just arrived from another planet, you should know that when it comes to muscle building supplements, creatine is the king!

To date, creatine has proven to be the most research-proven sport supplement on the market to day. Creatine has collected hundreds of clinical studies that show increased lean muscle mass, improved energy levels, increased muscle strength and size and improved exercise performance. There is even a new batch of research showing creatine supplementation having a significant effect on memory and intelligence, as well as immune function. Bigger, smarter and healthier, not that's a solid combo!
What is creatine?

Creatine acts by supporting the reproduction of ATP (fancy term for energy) in muscle tissue resulting in cell volumization which can create a more optimistic cellular environment for muscle growth. By having more energy reserves in the muscle tissue, you now have the ability to train harder at higher intensities. This means more reps, more sets, heavier loads, more explosive power and quicker recovery. Each of these stimulus are key requirements for continual muscle growth. Creatine is simply a mechanism that allows you to work harder and out do your previous workouts.

How do I take creatine?

To load or not to load, that is the question! You have three research-proven options to choose from. Each method will appeal depending on a variety of reasons:

· Method 1: Six day load at 20 grams a day plus a maintenance of 2-3 grams a day afterward.

· Method 2: 3-5 grams a day for the long term.

It was once thought, that a loading phase was required to maximize the effects of creatine but there is countless research that shows you don't have to go through all the hassle of loading. This will appeal to the individual who experiences gastrointestinal upset, diarrhea and other problems with higher dosages.

Personally, I have found the best time to take creatine is 15 minutes BEFORE a workout and AFTER a workout with a liquid protein and carbohydrate drink. As well as first thing in the morning on non-training days.

What kind of creatine should I buy?

With all the fancy bell and whistle creatine supplements out there, a lot of people of forgotten about simple, powdered creatine. All you need to know that the best creatine manufactured is sold to companies in the form of Creapure. So as long as you see the that the creatine bottle you have bought, as Creapure as their source of creatine, that's the good stuff.

There has much debate about creatine purity and it is not accepted that not all creatine is created equal.

Creatine ethyl ester is a new form of creatine. It is made up of a creatine, alcohol and acid meaning the absorption rate into the tissue is better. Manufacturers claim it does not cause bloating, cramping or stomach discomfort and gets into the muscle faster resulting in better results. Due to it's chemical structure, it might result in greater stress on the liver. Although it does seem to have potential, wait for more research and rely on the time-tested powdered creatine.

Should I take creatine with sugar?

Stimulating insulin release by consuming high amounts of sugar has been shown to enhance the transport and uptake of of creatine into the muscle tissue. However, insulin is also responsible for fat storage. Therefore my recommendation would be to only consume your creatine with simple carbohydrates if it is before or after your workout. On non-training days, creatine would be be better shuttled using insulin mimicking compounds like alpha lipoic acid and D-pintol which can help improve creatine transport and retention without the excess sugars.

Conclusion

Creatine, is by far the king of the jungle when it comes to muscle building supplements. I have only included the information I believe to be the most critical and useful. Your take home message is to use powdered creatine, year round before and after your training workout and in the morning on your non-training days. Make sure your creatine says Creapure and don't get caught up wasting any more time or sleep on the academic debate associated with creatine use. Just do it!

CLICK HERE FOR MORE INFORMATION

Smart Affiliate Marketing Advertising

2011-12-24T00:22:00.001-08:00

Affiliate marketing is really about the promotion
of products with an online company. The affiliate
will sign up with the advertiser or marketing arm
of the company, then the affiliate will become
an active looker of clients.

Advertising is the means to making a great number
of consumers aware of certain products. Therefore,
advertising should be both attracting and appealing
to consumers. If the advertising isn't appealing
enough, it won't be effective. If the advertising
manages to pull the attention of consumers, then
it's considered to be powerful.

To make advertising powerful and effective, the
affiliate must use smart methods of advertising.
An example of smart advertising is the re-use of
one key concept of affiliate marketing - the
harnessing of human resources. What this means,
is that an affiliate may tap on the capacities of
others to bring more visitors to the website.

The economics involved of making an affiliate
marketing program beneficial can be simple, yet
unquestionable. Say for instance, when a visitor
ups a form to the website of the affiliate, the
affiliate may be earning .50 cent from the company
that he's promoting. In a single day, he may
refer ten visitors - which is equivalent to 5.00.

Keep in mind, the affiliate may increase his income
by utilizing others as well. The more people an
affiliate manages to recruit or get to make purchases
or fill out forms, the more money that affiliate
will make.

To have a significant increase in income in
affiliate marketing, an affiliate can actually
do three things. First of all, the affiliate must
search for a profitable site. Next, he'll need to
link with companies that are generous with their
leads. Last, the affiliate will need to locate
a progressive and rising company online then
recruit affiliates for the company.

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Sneaky Tactics To Give You More Energy & Productivity At Work

2011-12-24T00:21:00.004-08:00

Dealing with the pressures and challenges that most of us face in the workplace on a daily basis is no easy task. You really have to go an extra mile in the workplace in order to get noticed, but you certainly do not have to compromise your health to do this. Eating healthy at work isn't hard when you know how…

It's no surprise that some people get tired and stressed at the end of a long day at work. However, there always seems to be some people who are bright and vibrant all day long who seem to deal with all situations easily. These are the people with more energy – more often than not they are the ones who are getting all the vitamins and minerals they need from their diet to stay sharp and focused throughout the day.

So, how can you improve your productivity and performance at work through your diet? Here's how…

First of all, make sure you eat breakfast every day. Breakfast is the most important meal of the day, and can determine your energy levels for the entire day. A combination of milk and oats or cornflakes is an ideal breakfast and provides your with lots of calcium. Boiled egg is also a good way to start the day – this gives you lots of proteins and carbohydrates to get you through a busy morning and afternoon.

While you are at work, do you ever get tempted to drink coffee? I know it can be very tempting, but in actual reality coffee can have the reverse effect that people are hoping for. Most people drink coffee to boost their energy levels, but too much caffeine can lead to lethargy, and can cause your body weight to increase at faster rates.

It's important to not skip any meals during the day and that's where the Lunch Box Diet comes in, it's always available to you, you can keep it on your desk or in your office fridge. When your workload piles up, it can be easy to skip meals in order to get things done, but try your best to eat all the meals you need. Take responsibility for the food you eat. If you are being served a work lunch, get yourself a nice salad or whatever is the healthiest option. Your choice of food will have a big impact on you work performance.

If the food provided by your work is not up to scratch, don't hesitate to make your own lunchbox and use my tasty combinations to keep you interested, that way you're more likely to stick with it.

If you are going to snack when you get home, which you will probably be tempted to, try and supplement it with something healthy like a piece of fruit. So if you feel like eating some fried food, eat something healthy along side it to restore the healthy balance. A great healthy diet plan to look at is The Lunch Box Diet which has been called one the best diets ever by Elle Magazine who said it became a 'way of life'

Summary: Eating Healthy to Excel at Work:

- Eat breakfast every day

- Avoid drinking too much coffee at work

- Don't skip any meals

- Stick to salads and healthy sandwiches made from home

- Supplement fatty snacks with healthy accompaniments

CLICK HERE FOR MORE INFORMATION

So Many Affiliate Programs! Which One Do I Choose?

2011-12-24T00:21:00.003-08:00

Ask questions first before you join an affiliate program. Do a little research about the choices of program that you intend to join into. Get some answers because they will be the deciding point of what you will be achieving later on.

Will it cost you anything to join? Most affiliate programs being offered today are absolutely free of charge. So why settle for those that charge you some dollars before joining.

When do they issue the commission checks? Every program is different. Some issue their checks once a month, every quarter, etc. Select the one that is suited to your payment time choice. Many affiliate programs are setting a minimum earned commission amount that an affiliate must meet or exceed in order for their checks to be issued.

What is the hit per sale ratio? This is the average number of hits to a banner or text link it takes to generate a sale based on all affiliate statistics. This factor is extremely important because this will tell you how much traffic you must generate before you can earn a commission from the sale.

How are referrals from an affiliate's site tracked and for how long do they remain in the system? You need to be confident on the program enough to track those people you refer from your site. This is the only way that you can credit for a sale. The period of time that those people stay in the system is also important. This is because some visitors do not buy initially but may want to return later to make the purchase. Know if you will still get credit for the sale if it is done some months from a certain day.

What are the kinds of affiliate stats available? Your choice of affiliate program should be capable of offering detailed stats. They should be available online anytime you decide to check them out. Constantly checking your individual stats is important to know how many impressions, hits and sales are already generated from your site. Impressions are the number of times the banner or text link was viewed by a visitor of your site. A hit is the one clicking on the banner or text links.

Does the affiliate program also pay for the hits and impressions besides the commissions on sales? It is important that impressions and hits are also paid, as this will add to the earnings you get from the sales commission. This is especially important if the program you are in offers low sales to be able to hit ratio.

Who is the online retailer? Find out whom you are doing business with to know if it is really a solid company. Know the products they are selling and the average amount they are achieving. The more you know about the retailer offering you the affiliate program, the easier it will be for you to know if that program is really for you and your site.

Is the affiliate a one tier or two tier program? A single tier program pays you only for the business you yourself have generated. A two tier program pays you for the business, plus it also pays you a commission on the on the sales generated by any affiliate you sponsor in your program. Some two-tier programs are even paying small fees on each new affiliate you sponsor. More like a recruitment fee.

Lastly, what is the amount of commission paid? 5% - 20% is the commission paid by most programs. .01% - .05% is the amount paid for each hit. If you find a program that also pays for impressions, the amount paid is not much at all. As you can see from the figures, you will now understand why the average sales amount and hit to sale ratio is important.

These are just some of the questions that needed answering first before you enter into an affiliate program. You should be familiar with the many important aspects that your chosen program should have before incorporating them into your website. Try to ask your affiliate program choices these questions. These can help you select the right program for you site from among the many available.

CLICK HERE FOR MORE INFORMATION

Some Advice For Those Who Want To Become Affiliates

2011-12-24T00:21:00.001-08:00

Today, many of us are growing increasingly tired of the workplace and the daily grind. We are continually overworked and undervalued. Working a traditional job offers very little incentive to produce more. The vast majority of us pare paid a wage with very little movement for increases.

Increasing numbers of us want to work for ourselves but this requires money and a great deal of risk. Starting your own business is a risky venture and it may be years before any significant profit is seen. Most of us can't wait that long as our financial obligations need to be met immediately.

To bridge this gap, some are turning to the field of affiliate marketing. Affiliate marketing allows you to work for yourself. Instead of creating your own business, you working to expand an already existing one. This keeps the risk factor and investment low so you can concentrate on how to make profits.

Many think it sounds easy. Certain aspects of affiliate marketing make it very attractive but it isn't easy at all. There are steps and loads of advice you should follow before plunging head first into and affiliate marketing scheme.

The first thing you should do before committing to an affiliate marketing scheme is to evaluate your skills and expertise. How motivated are you? How many hours are you willing to put in? What business skills do you already have and what skills do you need? Even though the risk is minimal, you want to make the most of the venture. You will need some business and sales skills. If you have none then you need to learn. There are very few products that sell themselves. If they did the company wouldn't need you to do it for them. You profit will be based on your performance. If you can't perform then your venture will struggle.

The next thing you should consider is a product themselves. You should find something that you know something about. That way you sound much more sincere when you are marketing them. However, you also need to look into how salable they are. You may have loads of knowledge about a particular area but if it isn't something that sells it will be useless. Find out from the company how well these items sell. How much of a return you can reasonably expect. Don't let them dazzle you with the sky is the limit speech, or one of our salesmen hit the million dollar mark. You need to know what you are likely to achieve.

Finally, you need to have realistic expectations. One of the reasons that many work at home ventures fail is that people want instant results. Running a business of any type takes time and hard work. With affiliate marketing your will get out only what you put in. with patience and hard work it will be lucrative. Learn what is realistic and shoot for that. If you make more then great.

Affiliate marketing is a fantastic way to start in your own business. If you're self motivated and independent then this fields could be an excellent choice. Before you jump in, research the company. Look up the salability of the products and ask for reasonable projections. Base your goals on these and build from there. With patience and hard work you will make a success of affiliate marketing.

CLICK HERE FOR MORE INFORMATION

The Students Guide To Healthy Eating

2011-12-24T00:20:00.003-08:00

You might not have known this, but how you diet during your exams can can be a big factor in determining how well you perform. Studies have shown that people with healthy diets achieve better grades than people who skip breakfast.

Of course there is no physical exercise required for a written exam, but you need plenty of iron, minerals and vitamins to give you good concentration. If you can't concentrate during an exam, your chances of performing well are slim.

Eating well will also make you feel motivated. You see, if you just eat a load of junk food you will probably feel fatigued and lazy. If you feel deflated like this during an exam, you're not going to have any level of motivation or energy to get through it.

If you want to do well in your exams, eat carefully. You only get one shot at your exams, so it's worth doing everything you can to ensure you are on the ball when in the exam rooms.

Good foods to eat to help aid your concentration are things like cereals, peas, spinach, baked beans, and non-vegetarians foods like white meat. Fish is also great to eat because it is rich in vitamin B, C and E, which are essential for having a strong memory and help to keep you relaxed.

Like many students you may drink coffee to keep you awake when studying. This is a bad idea. You probably don't know that excess caffeine can actually make you feel more lethargic. A better and much healthier alternative to is to drink milk or soup while studying. Don't drink any more than two cups of coffee a day.

It's also a good idea to eat lots of small but frequent meals during your exam period as it will keep your body constantly supplied with nutrients, maintaining your sharpness and energy levels. A diet called The Lunch Box Diet is great for students because all of your food is contained in one place and you can 'graze' in between sessions, keeping your energy and focus up when it's needed most. It has been used and loved by many students

Be sure to eat plenty of fruit whilst studying. Fruits help to maintain sugar levels ensuring you have more energy all day long. Studying for long periods can be a real energy drainer, so keeping up your sugar levels is very important.

Also be sure to keep yourself hydrated. Soups and juices are another good source for water.

Another good tip is to take regular short walks around your house or flat in order to help your body digest food quickly and efficiently. It's best not to study straight after eating because it can make you feel tired and sluggish.

Summary of dieting to help succeed with your exams:

- Eat lots of fish, green vegetables and white meat

- Avoid drinking too much tea or coffee to stay awake

- Eat small meals at regular intervals

- Eat lots of fruit

- Don't study straight after a meal

CLICK HERE FOR MORE INFORMATION

The Cardio Machine that Sucks

2011-12-24T00:20:00.001-08:00

Recently, I was in Tampa, Florida, at a seminar. Between sessions, a physician from Georgia stopped me in the hall and said, "Hey Craig, you were right about those crosstrainer machines. I've had your program for a few months now and I'm getting better results with the bodyweight circuits."

It's always great to meet clients, and I was curious to find out how he heard of me. Turns out, he found me through Google, landing on an article I wrote about "how elliptical machines (crosstrainers) suck for fat loss".

That's right, I think those machines are almost a complete waste of time.

"I was using one of those machines for a long time and was wondering why I wasn't getting any results," the physician continued, "I'm so glad I found your program and now I'm using the bodyweight circuits from the Dumbell-Bodyweight Fusion Workout", he added.

I told him how I wasn't surprised. In fact, I've never personally known anyone to get great results with one of those crosstrainer machines. Now I've watched really lean people use them, but they didn't get lean with those machines.

I know some people will be angry with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don't work as well as harder forms of interval training.

And hey, any time you are traveling or want a break from regular interval training workouts, you can use one of the 4 bodyweight circuits from the TT DB-BW Fusion Fat Loss program that you get as a bonus when you order the Turbulence Training fat burning workout routine.

Let me know how it goes for you,

CLICK HERE FOR MORE INFORMATION

The Death Of Cardio

2011-12-24T00:19:00.004-08:00

Did you know you're only getting 15% of the fat loss results you could be getting if you're using a treadmill or elliptical machine?

It's true…

While the treadmill & elliptical are the "norm" in most gyms – they certainly aren't the most effective workouts…

My friend Vic Magary, who's a former ARMY soldier and personal trainer just made a free video reveals a 15 minute workout that gets 9X the results of a cardio workout…

And the best part is, you don't even need any equipment – You can just use your bodyweight for the simple 15 minute workout.

P.S. – Vic emailed me today and said the free video will only be up for a short amount of time. Check it out now before he pulls it down…

CLICK HERE FOR MORE INFORMATION

2 “health foods” that are secretly making you FAT…

2011-12-24T00:19:00.003-08:00

Big food companies have been fooling us for years…

They package up a big slew of crappy ingredients and preservatives, and then slap some creative marketing on it and suddenly we all think it's a "health food"…

This is what makes you fat…

My friend Vic Magary who's a world known personal trainer & former ARMY soldier just made a really cool video exposing 2 of the biggest so called "health foods" that are secretly making you fat…

P.S. – Vic told me he's going to be pulling the video down soon, so make sure you check it out now. I think you're gonna be STUNNED by what he reveals in the video…

CLICK HERE FOR MORE INFORMATION

Don’t Miss Out…

2011-12-24T00:19:00.001-08:00

Did you know the secret formula for success?

If someone said they'd be willing to share this formula with you,
would you be interested in listening to what they had to say?
I'd like to introduce you to my friend Matthew Cluff.

He's recently released a complementary training video explaining:

* Why people seem to be "stuck" and can't improve their lives

* What you can start doing TODAY to improve your results

* The ultimate cause behind the results you're getting

* How your mind works and how to use it to your advantage

* The science behind the Law of Attraction and why it works

* Your 6 Mental Faculties and how to use them to be successful

* Conscious Mind vs. Subconscious Mind – hat you should know

* How to change your negative subconscious programming

In fact, you've probably never heard of the things he's going to
reveal in this complementary, "to-the point" video. Not only is
the content absolutely incredible, but the way he explains
everything is very easy-to-understand, too.

It's not going to take much time to watch at all, so what are you
waiting for?
P.S. I'm not sure how long Matthew plans on keeping this video up
for, but it has some ability to completely change your life
forever and I don't want you to miss out.

CLICK HERE FOR MORE INFORMATION

5 Ways to Pick The Best Protein Powder

2011-12-24T00:18:00.004-08:00

Protein's are the building blocks required to repair and grow muscle tissue when participating in any type of activity that breaks down muscle tissue including particularly in our case, progressive resistance training.

Examples of common protein rich food's include chicken, beef, eggs, milk, cheese, fish and of course supplementary protein sources known as protein powders.

There are protein's found in potatoes, rice, pasta and nuts, but the majority of protein's found in these sources are not considered to be 'essential' protein's and their bioavailability is not as high as what is found in the meats and dairy groups. Therefore, when calculating our daily protein needs, it is best to only count the 'complete/essential' proteins.

Typically to gain muscle mass or even lose fat, you have to keep your protein intake high. A good rule of thumb to calculate protein for lean muscle gain is to multiply your lean body mass by 1-1.5. Then we would want to divide that intake into 5-6 meals over the course of the day.

Now to anyone who is a newbie to this concept, the thought of eating 6 chicken breasts a day or 8 eggwhites each meal can seem like a daunting task. Fear not as there is an alternative to eating 6 whole food protein sources a day that is guaranteed to deliver just as good as results.

The alternative is to ingest 2-3 protein powder's in the form of a protein shake.

There are several advantages to consuming 2-3 protein shakes in place of whole food protein sources throughout the day and they include:

Convenience
Faster absorption for post-workout protein requirements
Better absorption and digestion
Constant flood of amino acids at all times

By now It should be clear that including a good protein powder in one's diet is very beneficial in ingesting your daily protein requirements.
The tricky part is trying to pick a GOOD protein powder that will contribute to muscle gain and not break the bank.

Here are my 5 ways to pick a good protein powder.

Mass Gainer VS Protein Powder

First, you need to understand that not all protein powders are created equally.

First there are powders that are known as mass gainers. A mass gainer is basically a powder that includes protein's, carbs and fats. Although, all three of those macronutrients are required in a diet, when picking a protein powder, a person should never purchase a mass gainer if they really only want a protein powder.

Some people who are new to lifting often make the mistake of purchasing one of these so called protein powders not knowing that they are also consuming much more than just protein which may contribute to excess fat gain due to the excess calories.

When choosing a powder make sure it has the following:

Low fat (1-5 grams is ok)
Low carb (1-5 grams is ok)
High protein (normailly about 20-30 grams per servings

The Test of Time:

Another factor to consider when picking a protein powder is to find out how long that company or product has been on the market.

My general guideline is to only consider products that have been around for at least three years and have received positive feedback.

Normally, if a product lasts this long it is because it is a quality product that people continue to purchase because it works.

Natural and Pure Powders:

The quality of a protein powder is in my opinion more important than the total quantity of protein.

Always look at the label when deciding on a protein powder and make sure it doesn't contain any more that 7-10 ingredients. Also, try and find a powder with more natural ingredients. Typically if you have a hard time pronouncing all the ingredient names, that might be a sign to put that one down and look for another one.

When choosing a powder it is also important to never get pulled in by advertisements that states it has so called added ingredients that will promote even more muscle growth.

Supplement Company's use a dirty little trick where they will include a small trace amount of an extra ingredient that may be helpful in promoting more muscle gain on its own, but the amounts they include in their product is not enough to make a significant difference. When they do this, the price is normally inflated and not worth considering.

Concentrate, Isolate or Casein?

There is also lots of debate as to which type of protein is the best to ingest.

To make this simple, here is what you need to know.

In my experience, I have tried them all at different times in my training and have found that it really doesn't make a difference. Of course, that is just my opinion, but that being said, if you have the money and you truly believe the type of protein will make a or break your results, then here is a basic guideline.

Concentrate – This is a good source of protein powder that is absorbed at a moderate pace. Typically it is good to include this type between meals.

Isolate – This type of protein is more rapidly absorbed and is recommended to have immediately following a workout to shuttle proteins and amino acids into the starving muscle cells.

Casein – Casein has a longer digestion period, more so that concentrate and isolate. Bodybuilders and many athletes normally include this type of protein as their final meal before bed as it provides a constant flood of amino's throughout the night time fast during sleep.

Stay Away From The Hype:

Supplements are notorious for hyping up their products with unrealistic claims and promises.

DO NOT buy into the hype of major companies that price their product above and beyond what you really need to pay.

I am not saying their products are not good or that you will not see results with them, but rather, they are just not worth the cost they are charging.

Take the time to compare ingredients, company track records and do not let the hype influence your decision.

I get my protein powder from a very generic company. The packaging is simple and there is not any excessive marketing tactics behind the product. The product is simply composed of high quality ingredients and I trust the company. That's all that matter's

CLICK HERE FOR MORE INFORMATION

have you seen this…?

2011-12-24T00:18:00.003-08:00

My good friend, Matthew Cluff, just put up an incredible training
video showing the exact steps to take to succeed and achieve the
results you want. Best of all: NO OPT-IN REQUIRED!
In this video, you'll learn:

* Why people seem to be "stuck" and can't improve their lives

* What you can start doing TODAY to improve your results

* The science behind the Law of Attraction and why it works

* Your 6 Mental Faculties and how to use them to be successful

* How to change your negative subconscious programming

* And much more to increase your success!

I'm not sure how long Matthew plans on keeping this video up
for,
I hope you enjoy this video as much as I did!

P.S. You've probably never heard of the things Matthew reveals in
this powerful, 100% complementary video that'll help you succeed.

CLICK HERE FOR MORE INFORMATION

This is powerful…

2011-12-24T00:18:00.001-08:00

How serious are you about living the life of your dreams?

When are you going to stop "settling" for your current results?

Do you really want to reach the end of the road with a feeling of regret?

Inside, you're going to be exposed to some powerful success tips:

* How to raise your overall level of happiness

* How to set goals the right way and achieve them too

* How to use failure to your advantage

* How to permanently eliminate bad habits from your life

* How to effectively boost your productivity

* How to increase your income by using a simple formula
If you're ready to change your life, my good friend Matthew Cluff
is ready to show you the EXACT steps to follow to increase your
success!

You've probably never before heard of the techniques and tips
he's going to reveal inside, so what are you waiting for?

Just something that'll help you out :)

CLICK HERE FOR MORE INFORMATION

self-improvement

2011-12-24T00:17:00.001-08:00

There are so many self-improvement products out there on the market, but none I've ever come across have made the bold promise that Chris D'Cruz of Universal Life Secrets has made. He promises to reveal to you the secrets of life and the universe, which in turn would give you "god-like" powers that will allow you to create your own destiny as you see fit.

The first time someone told me of the site's outrageous claim, I laughed.

And then I visited UniversalLifeSecrets.com to check it out for myself. What I found on the site was indeed the most outrageous claim I have ever read in all my time online. Surely you'd have to think that if someone promises not just the world, but the secrets of the entire universe and life in general, the claims may be a tad absurd.

Just for the sake of everyone who might not have checked out the site yet, basically Chris D'Cruz promises that in 30 short days, you'll be able to accomplish practically anything you set your mind to, persuade anyone to do your bidding, attract anyone into your bed and give them (and yourself) the most mind-blowing sexual experience all night long.

And apparently, that's just the tip of the iceberg.

According to the site, some of the secrets he'll reveal are "Irresistible Hypnotic Influence, Innate Psychic Ability, Supernatural Healing, Indomitable Sexual Prowess, The Cosmic Omnipotent Knowledge Of Life And The Universe".

I don't know what kept me on the site, but I read what this Chris D'Cruz had to say about his secrets. And the more I read, the more I was intrigued by the guy's promises of self empowerment and sexual confidence/prowess. Like I said, I've never seen any claim as bold as this guy's.

http://.chrisuls.hop.clickbank.net

By the time I finished reading everything he had to say, I wanted to know more. I was really curious as to why he seemed so confident that these secrets would change anyone's life in 30 days. I figured if these "secrets" turned out to be hogwash I would just use the 60 Day Money Back Guarantee and get a refund.

And you know what?

Turns out these secrets aren't hogwash at all.

What Chris D'Cruz has done is live up to his promise of the world (or universe) and provide a comprehensive collection of the best material on self empowerment and sexual confidence/prowess that can never be found anywhere else. The secrets revealed are impressive, with easy implementation and integration into one's daily life, and techniques rarely seen in any self help books I've read.

I've applied some of these techniques and surprisingly they work; the empowerment secrets have instilled a new confidence that I never thought existed in me. In turn, this newfound confidence translates to greater chances of me actually "scoring" whenever I'm out and about in the clubs and pubs.

So is Universal Life Secrets worth looking at?

From my own personal experience, I'd have to say yes. In a rare show of confidence, Chris D'Cruz actually delivers on his promises of the world, and if you take a chance on Universal Life Secrets, you'll see that you truly will have the world in the palm of your hand.

CLICK HERE FOR MORE INFORMATION

Successful Affiliate Marketing

2011-12-24T00:16:00.003-08:00

There are hundreds of thousands of affiliate programs
out there, all of which claim to be the best. Many
of them try to give you the impression that all you
have to do is use their banners and links then wait
for the money to start rolling in. Although this
can be the case, this type of scenario normally
applies to large sites with a lot of web traffic.

Choosing banners
With most affiliate programs, you are offered a
variety of banners to plan on your website, as very
few of them will be effective. The problems with
most banners are their size. If you choose a banner
that is high in size, it will take a long time to
implement and use. Therefore, it's recommended that
you use banners no more than 15kb in size.

When you select any types of graphical advertising,
you should try and keep the theme of your website in
mind. Even though graphical ads are meant to stand
out and catch people's eye, they shouldn't be to
the point where everything else on the page is
completely ignored.

Pop ups and unders
A lot of companies will now give their affiliates
the chance of using pop up or pop under ads. In
most opinions, pop ups aren't the way to go. They
can easily annoy visitors and are normally closed
before they even have the chance to load. You
should instead go for pop unders and those types
that only display once per visit.

Text link ads
Once of the most successful means of advertisting
is text link ads. They are easy on bandwidth, don't
use a lot of space, and they easily be implemented
into most types of page layouts. Good text links
offer some information as to why your visitor
should investigate your offers.

Email advertising
The direct promotion via email has really taken off
over the last several years, although it has
brought tons of spam with it. If you plan to use
email as a method of advertising your products,
you should stand behind what you sell and make
yourself available to answer any questions.

Patience
If you feel confident that your site can generate
great sales for certain company's, you should
contact them to negotiate an arrangement. If they
don't seem to enthused to begin with, you should
remain patient as companies are approaced every
day with affiliates looking to make better deals.

The reality remains that most affiliates can't
deliver what they promise, and companies are
aware of this.

You should always keep in mind that most forms of
advertising will take time. No matter what methods
you plan to use, give it some time before you make
any type of decision. Although something may not
happen overnight - it very well could in a few
days or weeks.

CLICK HERE FOR MORE INFORMATION

5 Common Money Mistakes (And What you Can Do To Avoid Them)

2011-12-24T00:16:00.001-08:00

It's a fact that most of us spend way more money than we should. We get cash out ATMs that aren't affiliated with our bank ($3 applied by the bank that owns the machine—ostensibly for the convenience of it—and another $3 applied as a penalty by our bank for taking advantage of the convenience), we order $2.50 Cokes at restaurants, even though the waiter brings us ice water free of charge. We pay $12 for a bucket of greasy popcorn at the movies, when a whole bag of Redenbacher's unpopped kernels costs only a $1 at the grocery store.

Changing these habits requires a new way of thinking. The following suggestions can help you change your mindset.

Be Prepared — Things happen. Cars break down, water pipes burst, kids accidently knock a baseball through the neighbor's window. You can't predict when these things will happen, but you can be sure that they will. Be prepared. Set aside a certain amount every month and mark it "Miscellaneous Expenses." When a storm rips the shingles right off your roof, you'll be glad you did.

Pay Debt Off Early — It's really a no-brainer. Interest accrues over time. The longer it takes for you to pay down a debt, the more you'll end up paying for it. Try to send that credit card bill or house payment a little extra each month. It won't always be easy, but it'll be worth it in the long run. You should also consider consolidating your debts into a single, low-interest, fixed-rate payment.

Avoid Emotional Spending — It's a fact that people tend to spend more when they are upset. Buying things seems to take our mind off our problems…at least until we look at our finances. Next time you run off to the mall or the bait and tackle shop, take an inventory of your emotional state.

Plan For Retirement Now — According to a recent USA Today study, more than a third of the workforce has nothing set aside for retirement. "So what," you say, "I'll just live on Social Security." But did you know the average annual Social Security payment is only about $11,000? Do you really want to try living on $11,000 a year? If that idea doesn't terrify you, I don't know what will. Set aside something every month for your future.

Buy Insurance — It's easy to skimp on insurance, especially when money is tight. But it's a fact that bad things happen to good people. And the human body is prone to all kinds of ailments and diseases. A monthly insurance payment may seem tough sometimes, or even extraneous, but if unexpected health problems or accidents crop up, it'll be cheaper than paying out of pocket.

Sometimes learning how to better spend your money is the key to eliminating mistakes and to save even more. To learn more about how you can slash your spending and avoid making these money mistakes,

CLICK HERE FOR MORE INFORMATION

5 Ways Saving The Earth Can Save You Money

2011-12-24T00:15:00.003-08:00

One of the oddest ideas in our culture is that businesses and environmental awareness must be at odds. But if you think about it, it's really the exact opposite. A business, to be successful, must keep its operating costs below its income. That means, essentially, conservation, which is good for the environment. Therefore, what's good for your business, is good for the environment.

Look at it this way. Let's say you're creating document to distribute to clients. You print off eight copies of the first draft and distribute them to employees for their input and opinion. Those eight employees make their suggestions, and you incorporate them into the document. You print off another eight copies, and redistribute them. You get them back, incorporate other suggestions, then start the final draft. While you're trying to get the final draft right, you notice some glaring errors. So you fix them, and run it off again. But then you find some errors that you didn't see the first time, so you reprint the entire run. Let's say this happens a third, and fourth time, before you get it right. You have just wasted reams of paper, thrown several ink cartridges into a landfill, and cost your company loads of money.

Let's take a look at some of the things you could have done to save time, money, and the environment:

• Conserve Paper — Did you really need to make actual copies of the document to distribute to those original eight people? Not in this day and age. You could just as easily have emailed it, and received the suggestions by email as well. Using paperless forms of communication, such as email or texts, can save your company hundreds of dollars a year. All proofing for the document could have been done electronically, as well. Committing a document to paper should be the final step of the process. Even then, you should consider alternative ways of disseminating the information. Could it have been distributed as a PowerPoint presentation? Or a Flash-based movie?
• Conserve Ink — When you conserve paper, you're automatically conserving ink. And ink is expensive. Now, we can argue whether ink ought to be as expensive as it has become, but it's actually sort of a blessing. The less ink you use, the less money you'll spend…and the fewer cartridges will wind up in a landfill.

Here are some other ways you can save money, while saving the environment:

• Use Recycled And Remanufactured Products — Remanufactured products are usually cheaper than new ones, and just as good. This is true for office equipment (such as copiers, printers, cell phones, and computers) as well as some consumables, such as ink and toner cartridges.
• Create an In-House Recycling Program — Set out special bins or barrels for office paper, cans, and plastics. This will help reduce the amount of trash you'll have to pay for. And some products, such as aluminum cans, can actually earn you money.
• Recycle Office Equipment — We talked about buying recycled office equipment, but you can also sell used equipment. Try websites such as Craigslist, or eBay. Or consider donating them to a worthy charity.
• Recycle Ink and Toner Cartridges — Some office supply stores will refill ink cartridges for a fraction of what you'd pay for a new one. Even if you don't have them refilled, send them back to the manufacturer or other recycling house.

To learn more about how you can slash your spending, save the Earth, and put more money in your bank account,

CLICK HERE FOR MORE INFORMATION

5 Ways To Properly Stimulate Muscles For Maximum Muscle Gain

2011-12-24T00:15:00.001-08:00

When I first started lifting weights and training to gain muscle, I was not properly activating my muscles in the way I do today.

As a beginner, I was just interested in trying to lift as heavy as a weight as I could and I didn't take into considerations things like proper form, mind-muscle connections or focusing on the proper muscles when doing the exercises.

Nope, all I did was check myself out in the mirror as I would attempt to curl 50lb dumbbells when I should have been really using more like 15lb dumbbells.

Now don't get me wrong, you do want to lift heavier weights over time. After all, our muscles will only adapt if we give it a reason to adapt. But, I was impatient, young and had something to prove. I didn't care about properly progressing in my lifts. All I wanted to do was boost my ego by lifting heavy in front of my friends.

I did gain weight and make some progress, but then down the line, my progress came to a halt.

What happened? Ill tell you what happened…the 'beginner's training gains' wore off!

The only real reason I was progressing is because I was a complete beginner and even though my form, focus and technique were slightly incorrect, my body was still adapting.

This is fine when you are a beginner and the weight you are lifting is only moderate, but as you progress in your training and you get stronger you may develop imbalances and/or injure yourself.

That is why now, I always recommend my clients to focus on technique and form before even considering lifting heavier weights. It will pay off big time in the end.

The problem most people face including myself is that we are sometimes too focused on looking good or acting macho in front of others at the gym, (you know you do it J) and we are not properly stimulating muscle and recruiting all potential muscle fibers.

Muscle fibre activation is just as important if not more as the amount of weight you can lift. If you can stimulate more muscle fibre with slightly less weight and better form, then why would you sacrifice that positive factor by lifting a heavier weight with improper form and bad technique?

This is more of an intermediate to advance article on how to gain muscle by activating the muscles through the mind-muscle connection, but beginner's can benefit by learning early on that proper form, technique and muscle activation come first and the amount of weight you can lift is a distant second.

Start to include the 5 mind-muscle connection techniques to start seeing better results when trying to gain muscle. These are powerful tools that will assist you and help you progress properly. Eventually, you won't need to use them as much as they will just become a learned habit.

Think about it:

You should start to think about the muscles you are about to train while you are on your way to the gym. When you being to think about which muscle you are about to train, you send signals to your brain to begin preparing for battle if you will.

By doing this, your muscles become more receptive when it comes time to begin lifting. You are also creating stronger neural connections between your mind and your muscles.

Just silently think to yourself;
- Which muscles am I working today?
- Which exercises am I going to be performing?

This might only require five minutes of your time, but it can be the difference between a good workout and a great workout.

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Feeling it:

After 'thinking' about the muscle, the other side of it is to focus on what it will feel like when you are training the muscle.

Either immediately after getting to the gym, or while warming up, start to go through some mental preparations:
- How is it going to feel after working that muscle group?
- How is it going to feel to have a shirt busting pump and blood gorging muscles?
- How will it feel when you finally make it to that special event or beach part (you can pick anything you want) and people notice that particular muscle group?

After doing this, you will start to be really motivated to work that muscle group and you will much more committed to the workout because you are holding yourself accountable.

You are reminding yourself of not only the feeling associated in the workout, but also how it will feel when you get rewarded with new muscle gain and compliments from others.

Muscle Activation Warm-Ups (light weights and muscle focus)

Proper warm-up is very important when you train and it should not be overlooked or skipped.

This should be part of your workout and should not just depend if you 'feel' like doing it that day or not.

You need to properly warm your muscles up with lighter weights first before you attempt your heavier sets.

The main benefits to warming up with a lighter weight are:

Helps lubricate the joints by pumping blood through the muscles
Better coordination of the movement of the exercise
Prepares you mentally for heavier sets when you progress your warm-up properl

You don't have to warm up for every exercise but it all depends on how you are training. If you are training one or two muscle groups per workout, then only warm up when beginning to work that particular muscle group.

You only need 1-2 warm up sets per muscle group for only 1 exercise.

Do not use a weight that will cause you to fail. The goal here is to simply warm up. It should not be an all out effort.

Generally I like to use about 50% of my 5-6 rep max and perform about 15 repetitions to warm up with. Then depending on how I am training, I might do another warm up set with a slightly heavier weight for less reps. Again, not to failure.

Drop The Weight and Focus On Form and Technique

Form and technique do not get as much attention as they deserve simply because they are not interesting topics to the majority of people looking to gain muscle.

Instead of focusing on proper technique, the average person would rather just concentrate on progressing and lifting heavier weights while sacrificing form and risking injury.

Although they may not realize that they are doing this.

I strongly urge you to start training smarter.

On a regular basis, you should take some time and review basic exercise descriptions for all the exercises you are currently performing in your program.

More often than not, you will pick up on small tips and information you had forgotten about that will help you get better at the exercise.

Secondly, be honest with yourself and make sure your progressions in weight increases are not causing you to sacrifice proper form when doing the exercise.

If ever you cannot complete the exercise with proper technique and execution, then I would highly suggest decreasing the load until you can progress to a heavier weight and still perform with proper form.

Over time, you will get stronger and there will certainly be less chance of you developing injuries or creating stress by improperly performing the exercise.

The priority list for muscle building should always follow; technique + form then increase in the amount of weight lifted.

Stay Focused

The final point on this topic is to always stay focused on your workout.

If your goal is to build muscle and completely transform your body, you cannot get distracted while you are in the gym.

That means not hitting on the women in the gym, not getting caught staring at yourself in the mirror and not having long conversations with your buddies in between sets.

You are there for a workout and nothing else. It's ok to socialize, but just keep it in moderation and never let it distract you completely from your muscle building goals.

You really need to stay focused especially when you are attempting to beat your best lifts. Do not take this lightly.

I can guarantee if you start to implement all of these tips, you will notice more progress in your lifts and in your quest to build a more muscular body.

Remember that you can still have fun while working out, but it's not a social occasion. At least it shouldn't be if you are serious about building muscle.

Just be sure nothing distracts you and you should start to see some impressive progressions in your training and muscle size.

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Cardio Weight Loss Mythbuster

2011-12-24T00:14:00.002-08:00

Here is the Myth:

You have to do cardio after lifting for fat loss because your glycogen is low from the lifting, and that way you will burn more fat.

And now, the Truth:

First off, this quote, "glycogen is low right after lifting" isn't always true. If you just did an upper body workout, your legs are still full of glycogen.

Glycogen is the stored form of carbohydrates in our body (found in the muscles and liver). It is one source of energy when you are doing strength training, interval training, and aerobic training. Your glycogen levels go down after exercise, but increase after you eat carbohydrates.

It's incorrectly believed by many that strength training will use up all of your glycogen and then you will only have fat to burn during slow, steady, monotonous (& useless?) cardio. Well, there are a lot of problems with that assumption as well.

First, you'd have to exercise for at least 90 minutes at a slow, steady pace to fully deplete your muscle glycogen. And even an advanced, higher-volume strength training workout will only deplete your muscle glycogen by about 50-70% (and that is only if you perform multiple exercises and sets for one muscle group).

Second, muscle glycogen only goes down in the muscles that are worked. Therefore, if you only do upper body exercises, your leg muscles will remain nearly full of glycogen.

Third, you require glycogen in order to perform a hard interval or cardio training session. If you truly were glycogen depleted, your workouts would suffer.

The bottom line is that you are better off performing strength training and interval training to lose fat, and not worrying about being glycogen depleted.

Don't get suckered into thinking that you have to worry about scientific details. Unless you are a trainer, you have better things to occupy your mind, I'm sure. Just stick with an efficient, effective workout that gets you in and out of the gym in less than an hour.

No need to stick around longer than that. Do your weights and then your intervals. Or feel free to do your intervals on your off-day. It's consistency, not timing, that matters.

Sincerely,

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5 Places Where You Might Be Wasting Money (And What to Do About It)

2011-12-24T00:14:00.001-08:00

You've got a budget, and you're sticking to it. But sometimes it still feels like your trying to carry water in a leaky bucket. The truth is, you probably are. A good amount of deadwood can be trimmed out of every budget. Keep reading, and we'll tell you how.

Stop Eating Out — Let's face it, most of us eat out entirely too often. But does that mean we should stop eating out entirely? Of course not, but when you see how much you are actually spending on it, whether it's Wendy's, Red Lobster, or your daily Starbucks coffee, you might want to. Think about it. The average Starbucks beverage costs around $3. If you buy one every day for a month, that's $90. Every day for a year, $1,095. Can you think of a few things you'd rather do with $1000 than pee regularly the first half of your day? Me too.

Limit Unnecessary Travel — Life in the new millenium is all about errands, isn't it? It seems like we spend more time in our cars, than in the comfort of our own home. We're always running to the grocery store, or the mall, or the movies, or the post office. Consolidating the trips will save gas as well as wear-and-tear on your vehicle. Try to run all of your errands in one weekly trip. Or don't leave the house unless you can run at least three errands in one trip.

Reduce Utilities — Eliminating your utility bills altogether is impossible. Unless you want to live like the Unabomber in a tiny lean-to in the wilds of western Montana. But most of us could stand to trim a little excess out of our bills. Take stock of your utilities, and determine what you can live without. Do you really need the Caller ID or Call Waiting on your phone? Also, check for any discrepancies. Did your water bill suddenly spike? It might be signs of an expensive leak. Consider upgrading to energy efficient appliances. Not only will this automatically save you money in the long run, some power companies provide incentives for energy efficiency.

Get A New Quote — Look at your home, health, and auto insurance. Few people think about their insurance as soon as they sign the forms…except perhaps to pay the bills. But insurance rates fluctuate, sometimes because of market forces, and sometimes because of your circumstances. Maybe you've quit smoking, or haven't had an auto accident in 10 years. Take the ten minutes and call around. You may save yourself hundreds of dollars a year.

Reconsider Entertainment — A good place to consider cutting costs is in your entertainment budget. Consider cable TV. Are you really watching those premium channels or sports packages? If not, or if they aren't worth the extra money, consider cancelling them. Are there magazines that you receive, but never read? Do you rent movies, and then never watch them? Or maybe you buy season tickets to the local sports team, but only make it to a game once or twice a year.

To learn more about how you can cut down on the money you spend (without doing away with the things you love) and put more money in your bank account,

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A Money Saving Challenge

2011-12-24T00:13:00.003-08:00

Admit it. When you think about saving money, or pinching pennies, you think of little old ladies clipping coupons out of the Sunday paper, don't you?

Well I'm here to tell you that saving money isn't necessarily about sacrificing anything. In fact, it can be an exercise in self-discovery—finding out what you really want, and what you can live without. In most cases, the things you can live without, are things that you didn't really want anyway. They're the things you just accepted as essential because everyone you know has them too.

So let's do a little exercise. Take out a blank sheet of paper. Now list everything that you have spent money on, what you are spending money on, and what you want to spend money on. Review your bank statements if you want, but put all of your effort into this and try to be as thorough as possible.

Now look at your list. No, don't just look at it, actually take the time to study it. Consider, especially, the most expensive items.

Perhaps you own one sixth of a Piper Cherokee airplane. It's depreciated, to the point where it's worth three quarters of what you paid for it, and annual expenses average around $1,200 a year. Think about how much you actually fly it in a year. Do the math and figure out how much each flight costs. Is it considerably more expensive than renting? If so, maybe you should consider selling your share.

Or maybe you're not using that RV much, anymore. Maybe just one trip in the summer. Calculate how much it costs per day when you do drive it. Figure out how much you pay per year, the accumulated interest, and insurance premiums, then divide that amount by the number of days you've used it. Now look at the figure, and ask yourself if it's worth it to you. Don't automatically say no, even if the actual cost is astronomical. Saving money, as I said before, isn't about sacrificing anything. If it's worth it to you to pay that price for a familiar environment – a home away from home – when you travel, then by all means, keep it.

But perhaps you're spending three dollars every day for a coffee from Starbucks. That's $90 a month, $1,095 a year. Over five years, you'll have paid $5,475 in Iced Venti Americano's, alone. If being able to save that much money is more important to you than the beverage, put that $90 a way every month, and then take a trip to Italy in five years. Or invest it. Once you cut down on unneeded expenses, you'll have a lot more money to save and do the things you love.

To learn more about how you can slash your spending and put more money in your bank account, v

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An Unsavory Guide To Saving Money

2011-12-24T00:13:00.001-08:00

As the old saying goes, "A penny saved is a penny earned."

To put it another way, when you save shave $20 off of your grocery bill, you get to keep the entire amount. But when you earn $20 at work, you have to pay part of it to taxes.

In that vein, here are a few money-saving suggestions that aren't very savory. In fact, I wouldn't recommend them — they take the concept of "pinching pennies" to a new low. But if there is one positive take-away here, it's that opportunities to save money are everywhere. If you're creative.

-- Get free flowers for your wedding…by collecting them at a cemetery. I don't know whether this suggestion is even legal, but somehow I doubt it.

-- One woman suggested filling your pockets with free condiment packets at fast food restaurants. Worse, this woman confessed she made her kids do it, and then squeezed the contents into the jar of ketchup and mustard at home. I wonder how many of those tiny packets of salt McDonald's provides will fill up a saltshaker. The answer itself could save you the cost of jellybeans. Consider setting the saltshaker out at birthday parties, and having kids try to guess.

-- One man suggested saving the cost of a car wash by using the squeegee at a gas station.

-- Umbrellas can be easily obtained at any large public library, according to one man. Simply go in and order one. Or at least tell them you lost a black umbrella. It's almost certain that they have one. If not, simply say, "Oh, wait, maybe it was blue. Yeah, dark blue. I just think it looks black." Of course, as you saunter out into the late afternoon rain, and open your new umbrella, some old lady may be getting wet.

-- Taking toilet paper from public restrooms. This tip is ideal for women, who can easily conceal the toilet paper in their purses. A man might look a little odd walking out with a roll of toilet paper. But who knows, maybe if he's also got a magazine rolled up under one arm and gives the clerk a jaunty wave, he'll get away with it.

These unsavory ways to save money may make you look like a cheapskate, and they might make you feel like a thief, but they are ways, nonetheless, given to you in humor. If you want to learn more savory ways to save money -- in all seriousness --

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Four Sure-Fire Tips to Saving Money

2011-12-24T00:12:00.001-08:00

Saving money. It seems like it should be easy, doesn't it? Just sock some extra money away each month and voila! But what exactly is "extra money?" If you're like me, it seems like every cent you earn is spent long before it hits the bank, and usually just on essentials like gas, groceries, rent, water, and electricity.

According to a recent study, two-thirds of us live paycheck to paycheck. That means that if our next paycheck is delayed for whatever reason, or we're faced with surprise expenses like car repairs or visits to the doctor, we won't be able to pay our bills.

That's why a healthy savings is so important—it can be the one thing that stands between us and insolvency. But how do you start saving money when it seems like there's no money to save?

Well, here are a few sure-fire ways to help you identify the "extra money" you earn, and start putting it away for that rainy day.

• Create a Budget—this is the foundation for saving money. Write down how much you earn every month, and then list your expenses. Doing this will help you identify that "extra money." Maybe you can put away $3 every day instead of going to Starbucks. Think about it, that $3 a day adds up to around $90 a month, which adds up to roughly $1000 a year.

• Set Goals — Decide why you want to save money. Maybe it's just to create that cushion between yourself and insolvency that we talked about earlier. Or maybe you need a new car, or a dishwasher, or a wide-screen, HD TV. You should give yourself long-term and short-term goals. Buying the dishwasher, would be a short-term goal, while saving for early retirement might be a long-term goal.

• Create a Separate Savings Account — It's a fact for most of us that if we have "extra money" we'll want to spend it. If you just mentally set money aside in your checking account, it's so much easier to say, "Ah, it's all right, I'll put it back next payday." Separating your savings from your spending money creates a psychological barrier.

• Make it Automatic — Whether you're setting the money aside in a dedicated savings account at your bank, or stuffing it into an extra cookie jar in the kitchen cupboard, make it as automatic as possible. Your bank can automatically move the money to your savings account every payday. This is the best way because you never even see the money, and won't even remember that you have it. If you're using the old cookie jar, put the money in it immediately.

Yes, you might have to sacrifice a few things in order to save money, but the peace of mind will be worth it. To learn more about how you can slash your spending and put more money in your bank account,

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Controlling Hidden Costs

2011-12-24T00:11:00.005-08:00

Sometimes we spend money without realizing it. Or we don't really think about the long-term cost, or simply accept it as the price of convenience. Here are a few tips to controlling those hidden costs, and changing your mindset.

Avoid ATM Fees

ATM fees can really add up without us noticing. Some banks, like Wells Fargo, charge their customers $3 every time they use an ATM that isn't affiliated with Wells Fargo. Then they turn around charge customers from other banks $3.50 to use their machines. So in essence you are charged twice (sometimes more than $6 total) for the privilege of withdrawing your own money. On one vacation, to a destination where my own bank didn't even have a branch, I accrued $32 in non-branch ATM fees (that's just the fee MY BANK charged me—it doesn't include the fees charged by the ATM).

It's our own fault, really. It's not like that non-branch ATM doesn't warn us that it's going charge us $3 for the transaction. But it's so easy to convince yourself that $3 isn't all that much, considering you don't have any cash and don't really want to run clear across town.

But think about it. If you use a non-branch ATM just three times a week, and are charged $6 total for each transaction, that's $72 a month. $816 a year. Over five years, you'll have spent $4320. That is the true cost of convenience.

I don't know about you, but I can think of a few things I'd rather spend $4320 on.

Pay in Cash, Collect Change

As any ordinary beggar will tell you, change can really add up. But when it's riding in your pocket, you don't think much of it, do you? Once a paper dollar has been rendered into a few odd coins, we don't seem to count it anymore. I know I don't. When I'm out and about, I count the bills. The change is just a jangly weight in my pocket. It could be $11 in quarters…but it coin form, it's just somehow less substantive than bills.

But get a big jar (I use one of those big 5-gallon water jugs) and put your change in it every evening. If you're like me, in a few months, you'll have a hundred dollars or more. What's more, it feels like free money.

You can also earmark it for something. Call it your "New Car Fund", or "Trip To Tahiti Fund."

Grow Your Own Vegetables

More and more people are discovering the benefits of growing their own vegetables. Not only are they better for you (no insecticides) but doing so can save you a considerable amount of money. What's more, you don't need to become Tillamook Bob and plow up an entire acre of land. A small plot is all you really need. In the summer months, eat all of your vegetables free. And if you're really ambitious and have the resources, you can preserve them by canning or freezing. If you're unsure how to do this, look for tips and resources online. You'll be surprised how much money you can shave off your grocery bill. And as the old saying goes, a penny saved is a penny earned.

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