no body is worth more than your body

2010-03-22T16:47:00.001-07:00

Increase Sexual-Drive by Lowering Blood Pressure Naturally

2010-03-16T20:59:00.000-07:00

"Should you be concerned?"

Anyone with a history of high blood pressure in their family knows what devastation it can wreak. It carries with it a mishmash of health risks, many of them serious, like tripling the risk of dying from a heart attack, quadrupling the risk of dying from a stroke, doubling the risk of congestive heart failure and tripling the risk of developing kidney disease.

But if our very lives weren't enough for high blood pressure to be in the top five of our "Health Issues to Be Concerned About" lists, then how about the lives of our marriages and relationships?

High blood pressure has a significant impact on a couple's sexlife. Sex is a crucial part of any relationship, and when a loving couple is not having it at least on a semi-regular basis, more often than not, the relationship sours faster than curdled milk.

The reason high blood pressure affects the average sexlife all boils down to blood flow. Due to the narrowing of the arteries that high blood pressure creates, it diminishes a man's ability to have an.erection -- never mind maintain one -- as there's less blood flowing to the penis.

To rectify this situation, the average guy heads to his doctor, reluctantly tells him or her about his issues "down there," and the doctor prescribes him with some form of hypertension med -- usually an alpha or beta-blocker.

Problem solved, right? Not exactly.

While your blood pressure levels might lower incrementally, your sex drive will lower incrementally as well -- the very opposite of what you want to have happen.

This isn't some theory concocted by so-called natural health "whack jobs," mind you. Well-respected news organizations and medical information outlets -- like ABC News and the Mayo Clinic -- corroborate this. In an ABC News webcast on Feb. 7 of last year, Dr. Domenic Sica, chairman for Clinical Pharmacology and Hypertension at the Virginia Commonwealth University Medical Center, said this:

"When you look at it, a number of the blood pressure medications we use are associated with the onset of male dysfunction. Now, that can be a diuretic, a beta-blocker, or so-called peripheral alpha beta-blocker -- those are three drugs commonly linked to male dysfunction."

I'm not sure the link can be made any clearer; you name the hypertension drug, and it will adversely affect your sexlife.

Given this, if you'll pardon the cliche, how does one kill two birds with one stone? How does one lower their blood pressure and improve their lovelife at the same time? Or is that even possible?

Absolutely it's possible, and you can learn how to do it all-naturally.

Bestselling authors Frank Mangano and Jon Benson have developed an easy, all-natural way to lower your blood pressure and improve your sexlife at the same time. They weren't sure this was possible, but after months of research and hordes of emails from people on how their system worked for them, they don't just think it's possible, they know it's possible!

Let me prove it to you.
Go here: Low Pressure Sex
I recommend you visit their website immediately, where you'll get a crash course on how this issue has affected me personally; more information on the links between what's 'down there' and hypertension; and most important of all, how you can improve the health of your body and your relationship...all-naturally.

Have a great day,

Melody Carstairs

Sources:

Order Your Copy Now

1 Mistake All Women Make For Fat Loss

2010-03-15T18:52:00.000-07:00

Following the cardio mentality and depending on the cardio confessional is the biggest mistake that all women make when it comes to fat loss.
Let me explain...
On Saturday morning I was walking home from the gym when I passed by a young women - about 28 years old - who was talking on her iPhone. I heard her say, "I'm going for a walk now to get some exercise because I'm going out for a bad dinner tonight." I just wanted to yell, "No - no - no - no - no! That doesn't work. It never has, it never will." You can't out-cardio a bad diet.

Every woman I've ever met has made this mistake and had that "cardio confessional mindset" at one time or another - and it goes for most of the guys I know, too.
Unfortunately, at best, this poor girl will probably burn an extra 300-500 calories during her walk - if it's a really, really long walk. But at dinner, she's likely to eat 400-700 calories during the appetizer or consume that in liquid calories alone! (NOTE: By "bad dinner", I'm guessing she meant a high-calorie meal, and not a pity date with a deadbeat ex-boyfriend.)

The bottom line is that a single cardio session will not beat a bad diet.

Now you might be thinking, "At least it's better than nothing." But is it?

Remember, as I've mentioned in the past, one British study found that some people OVEREAT in response to cardio exercise. So when dinner comes around, this poor girl might think, "Oh, I did that long walk today, so I can treat myself to a bigger dinner or dessert."

The only thing that comes close to beating a bad diet is interval training and resistance training.

Back in 2007, an Australian research study on interval training was getting a LOT of press for the surprising results. In the study, women who did interval training were able to lose belly fat without changing their diet.
In fact, one subject, named Louise, said this: "My diet was pretty bad back then, with lots of sweets, lots of junk food...doughnuts and sugar -- it was awful."
And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15 weeks - WITHOUT changing her diet.

Perhaps it IS POSSIBLE for you to out-train a bad diet - but only if you use interval training.
And that's just another reason the best short, burst fat burning workouts are based on this specific type of fat burning exercise.

So here's what you need to do:

Give up the "Cardio Confessional Mentality" and understand that you can't "out-cardio a bad diet".
Stick to your simple lifestyle nutrition plan 90% of the time and then enjoy your 10% reward meals GUILT-FREE.
Use interval training to burn the fat and resistance training to sculpt your body.

It's that simple - a 3-step system for fat loss success that is guaranteed to work every time.
Enjoy guilt-free eating and fat loss with this mindset.

Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover more interval training workouts to help you burn fat, do more pushups, and build ripped six pack abs in less workout time than ever before.

2010-03-08T19:21:00.000-08:00

Bridal Party Make-Overs

Extreme Body Boutique would like to invite you to indulge in a total Wedding Make-Over! Packages are tailor made to suit you and only your needs! They can include waxing, tanning, hair, make-up, massage, weight-loss, fitness and even photography!

Extreme Body Boutique are the experts in Bridal and Wedding preparation. Our hen's weekend escapes and honeymoon packages will keep you in the best shape of your life!

Call us today on 03 9427-9889 or email us brides@extremebodygym.com

Be the best you can possibly be ! www.extremebodygym.com

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New Research: Fat Is Contagious?

2010-03-08T14:20:00.000-08:00

It's like a dream come true.

"Gaining bodyfat is the result of a virus."

Wouldn't that be great news? Well... Let me tell you about the AD-36 adenovirus. Adenoviruses are the same nasty bugs that cause the common cold. We all have these viruses in various forms in our body all the time.

That last bit is a critical distinction.
Remember that.

The Pennington Biomedical Research Center in Louisiana has been doing some really ground-breaking research on AD-36. AD-36 affects stem cells... more specifically fat cells, both pre-formed and post-formed.

This means AD-36 can make MORE fat cells if contracted as an infant and make your fat cells larger if contracted as an adult.

Or so the theory goes.

To quote the study:

"Earlier researchers have concluded that Ad-36 may be contributors to obesity by super-charging fat cells to grow and store more fat. Until now, though, those researchers thought the viruses targeted pre-fat cells (called pre-adipocytes), causing them to convert in higher numbers to fat cells and causing those fat cells to be larger. Those studies were in mice. Pasaricas work determines the virus targets stem cells in humans."

The result?

"In one test, a third of obese people had the rare and highly contagious virus compared to just 11 percent of thinner people. Weight gain can last three months until the body has built up resistance to the bug."

Wow. Sounds like we have a winner here. A virus that you can catch that literally makes you gain bodyfat! All we need is... a vaccine!

Right? Wrong.

First of all, notice that 11% of LEAN people have AD-36. And at any given time, just like a cold or a flu virus, you could contract AD-36. If your body has 'never' been exposed to it, you may require about 3 months to build up antibodies to ward it off.

Now, you can gain a lot of weight in 3 months... but come on. You cannot become obese in three months unless you are really, REALLY working at it.

Plus, like most viruses, you build up immunity to AD-36. Researchers do not know how long the immunity lasts, but some theorize it could last years... some even decades.

And let's not forget those 11% who are lean and have the virus.

Why did they not all of a sudden get "sick" with bodyfat?

Because they are not EATING or LIVING in a way that allows them to gain bodyfat no matter what nasty viruses may be floating about, that's why.

That's right: It is always going to come down to the food we put in our body and the way we move.

Here's another hypothesis presented by Sherry Strong, food philosopher and nutritionist: "This could very well be the result of nature creating a mutation to encourage us to eat more due to the fact our consumption of natural, whole and organic foods is so low."

Brilliant observation... and one that makes complete sense.

Even if a "virus" is responsible for 20% of our weight gain, what about the other 80%?

We do not need a vaccine other than good food and a common sense workout plan.

Here's the best ---> 7 Minute Muscle <--- the "vaccine" for bodyfat

Here's why I love this workout:

1. It's fast. 7-14 minutes 3-5 days per week. Anyone on earth can do this.

2. The Basic Upgrade (you will see it) still comes with a copy of my book "The Every Other Day Diet." Put the two together and you have an absolute winner of a plan that's practical and enjoyable.

3. Plus, anyone who owns "Every Other Day Diet" gets my upcoming "Radical Fatloss Blueprint" book free. It comes out this month.

That's 3 good reasons to go here and check out 7 Minute Muscle...<--- the "vaccine" for bodyfat

Here's one more:

You know better.

You know that there's never going to be a magic pill for health, vitality, energy and looking your best.

We can keep hoping... or you can take action and get what you want now.

To me, that makes more sense than AD-36 "Super-Retro Fat-burning Vaccine" to hit the marketplace in 2021.

[Fitness author Jon Benson sent me this article, and I thought it was worth sharing with you!]

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Fit Over 40: Short article on anti-aging

2010-03-01T13:15:00.000-08:00

Practical Life Extension
What Modern Science Says About Reversing The Aging Process

There's an old proverb that rings with wit and reason: "Everyone wants to go to heaven but no one wants to die." So why do we want to live forever? According to Dr. Sanjay Gupta, author of "Chasing Life" and CNN's Senior Medical Corespondent, we do not.

The real quest isn't eternal life on earth according to Gupta, but rather an exceptional life. While interviewing the foremost authorities on anti-aging and life extension, Dr. Gupta discovered three "universals" -- three principles that each researcher deemed critical to extending our lives naturally and empowering us to live exceptionally.

They are:

1. Weight training 
2. Good nutrition 
3. Positive thinking and having purpose

Jon Benson, author of "Fit Over 40", explores each of these in great detail, as well as asking 52 men and women how they have managed to slow the hands of time down to a crawl.

Benson does not waste time with hype and hypothesis. He focuses on real-world examples and applications we can all use to slow down the aging process and help prevent and reverse the conditions that can lead to disease.

Discover more today at http://www.fitover40.com/go/extreme

You too can live a longer, more exceptional life by simply adopting a smart, realistic and enjoyable lifestyle fitness plan. And if science just happens to catch up with Father Time, you'll be many steps ahead of the curve.
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Exercise Safety Tips for Beginners

2010-02-07T14:39:00.000-08:00

Ready, Set, Exercise!
-- By Dean Anderson, Fitness Expert

Congratulations! You’ve made the decision to incorporate regular exercise into your healthy lifestyle, and take advantage of the its numerous benefits. Smart move.

But like many good things, exercise can also be risky—especially if it’s been a while since you've worked up a sweat, or if you have any health conditions (including obesity) that could increase your risk of injury. So, it’s important to know how to keep yourself safe, and avoid potential problems before they happen. The following information should help you do exactly that.

Before You Start: Safety Precautions
If you are planning to increase your physical activity or start an exercise program, you start with a sedentary activity—answering a few short questions, that is. The PAR-Q (Physical Activity Readiness Questionnaire) is the gold standard in fitness safety, used by doctors, trainers and health clubs the world over. Usually comprised of 5-7 questions, it can help rule out any underlying health concerns that could worsen with exercise. Answer yes or no to the following questions.

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem (for example, back, knee, or hip) that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?

If you answer YES to any of the questions on this list, you must check in with your doctor and get cleared for exercise before you start.

Likewise, if you have any chronic medical conditions (such as diabetes, high blood pressure, or arthritis) or risk factors (such as smoking or being more than 20 pounds overweight), and have not discussed exercising with your doctor, you should do so before beginning. Exercise is often an important part of the treatment for such conditions, but you may have some limitations or special needs that your doctor can tell you about.

And always remember the golden rule of exercise safety: start slowly, and build up the intensity and duration of your exercise gradually. Trying to make up for lost time, or go from couch potato to exercise maven overnight, is a prescription for problems.

Getting Started: The Right Gear
Many injuries and setbacks occur because people don’t take the time to get themselves well-equipped for their exercise. Make sure you:

* Wear shoes that fit well and are capable of providing the right kind of support for your activity and body type. If you’re a runner or walker, get your feet and gait analyzed, and get the right type of shoe for you—this service is usually provided free by stores that specialize in running shoes. Read "If the Shoe Fits, Wear It!"
* Wear appropriate exercise clothing. Fabrics that absorb sweat and remove it from your skin are best; loose-fitting, light weight cotton is also fine. Women should wear supportive sports bras. But no one should EVER wear rubber or plastic suits or belts—these prevent your body from dissipating heat properly and can lead to serious health risks from overheating and dehydration.
* Use protective gear: helmets for biking or high-contact sports; knee and elbow pads for skating; reflective clothing and/or lights for evening exercise; sunglasses, sunscreen, and hats for outdoor exercise.
* Avoid things like ankle and wrist weights. They can alter your normal movement patterns and increase the risk of injury. If you must add weight to your workout, a weighted vest helps distribute weight more evenly and allows you to move more freely and normally than weights attached to your extremities.

When to Stop: Warning Signs
A certain amount of discomfort during exercise is normal and inevitable—after all, you are challenging your body to do more than it is accustomed to. And you can expect to have some sore muscles after a vigorous workout; often the soreness doesn’t show up until a day or two later, especially with strength training.

But pain and other symptoms that occur during exercise can be warning signs that something is wrong. You should stop exercising right away if you:

* Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm
* Feel dizzy or sick
* Break out in a cold sweat
* Have muscle cramps
* Feel sharp pain in your joints, feet, ankles, or bones
* Notice that your heart starts racing or beating irregularly

If you start to experience these problems during high intensity aerobic exercise, it is best to immediately slow down. Allow your heart rate to drop gradually before stopping completely, since an abrupt stop can cause problems with blood circulation and fainting. However, in cases of severe and sudden pain, stop immediately, seek help, and follow up with your doctor.

Gyms & Trainers: What to Look For
If you do some of your exercise in the gym, whether on your own, in group classes, or with a personal trainer, there are some simple precautions you can take to keep yourself safe:

* Make sure the gym’s trainers and instructors have been trained and certified by a reputable, national certification agency, such as ACE, AFAA, ACSM or NSCA. They should also hold current CPR and first aid certifications, so they can take action if an emergency occurs.
* Ask the gym staff about the emergency action plan (every gym should have one and the employees should know its details) and equipment they have on hand, such as a basic first aid kid and an AED (Automated external defibrillator).
* Tell every personal trainer and fitness instructor who works with you about your limitations or medical conditions. Well-trained instructors should ask about this at the beginning of any group class or during your first session and be able to offer modifications.
* If you don't understand the instructions given, or the proper way to do an exercise or use a piece of equipment, always ask first. Improper technique or body position is a major cause of injury.

Know Your Limits & Your Needs
A big part of exercise safety is prevention. Just as your car will run better when you service it regularly, your body will protect itself from injury when you give it the food, water, rest, and attention it needs to operate at its best.

You’ll find a lot of information in the Resource Center and on the Message Boards about basic nutrition, and exercise-related concerns such as stretching, warming up and cooling down properly, and dealing with minor aches and pains before they become big problems.

So, do your homework first, then get out there and start sweating!

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2009-12-07T15:51:00.000-08:00

limit your protein to 20g per meal?

2009-11-04T12:13:00.000-08:00

Two recent studies have shaken up the weight lifting and
athletic worlds with respect to protein intake.

In essence, these studies show that muscle protein synthesis
is maximally stimulated by a 20-30g dose of protein.

Further, these studies suggest that eating more protein than
this doesn't offer further benefit.

Oddly, since the publication of these two studies, I've read
no less than 2 dozen articles and blog posts suggesting that
these two studies definitively close the case on protein
intake.

But is all this hoopla doing healthy eaters a service?

Come find out if we should all just limit our intake of
protein to 20-30g. Or if there's a smarter approach:
http://www.precisionnutrition.com/protein-limit

-----------------------------------------
Also New This Week at Precision Nutrition
-----------------------------------------

* New Video *
Eating Frequency

* New Blog Post *
Thick or Thin Bar? Which Is Best?

* New Blog Post *
Grocery Store Techniques For Fat Loss

* New Article *
All About Rooibos (Tea)

To catch up on all this and more, check out our PN blog:
http://www.precisionnutrition.com/protein-limit

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Insider Secrets to Winning for Bodybuilders…

2009-09-24T18:09:00.000-07:00

Part 1 Thinking to Win

By INBA World Vice President Wayne McDonald BSc. and Mr Australia Richard Hargreaves

10 Attributes of a Champion Bodybuilder…How Many Do You Have?

"When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose, how you eat, what you do for fun. Vision is purpose and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence."

- Arnold Schwarzenegger

INTRO - Is there a secret to bodybuilding success? Is there something that all champion bodybuilders do or know? Apart from genetics, is there something that separates winners from also-rans? Well there is…and that secret is knowledge. Those with the best information (and who get into action and use the knowledge) have a distinct advantage over those who don’t. Over the next three articles we will reveal three key areas of knowledge that will help you to win at bodybuilding.

What are the qualities that make a bodybuilding Champion? Although as humans we are all unique, champions share some common traits (qualities of personality) that are not seen in others. By learning these traits and applying them, you too, can greatly increase your success and put you on track to become a champion.

1. Bodybuilding champions love bodybuilding.

Bodybuilding champions eat, sleep and talk bodybuilding. There isn’t anything they would much rather be doing. For them training and dieting are a passion - not hard work and drudgery as it appears to others. They can not wait to get down to the gym for their next workout. In fact they have to bridle their enthusiasm so not to over-train.

2. Bodybuilding champions set goals and have a burning desire to succeed.

Bodybuilding champions have a burning desire to get where they are going and they know where they are going. They have a plan. They plan their workouts. They plan what shows they will enter. They have short, medium and long term goals that are specific, written down and with deadlines. For example - I will weigh 80kg on the 1st January. No airy-fairy dreams, but specific, measurable goals, outcomes and objectives.

3. Bodybuilding champions visualize and feel success long before it happens.

Champions build vivid mental images of the way they want to look and the way they want things to be before it becomes a physical reality. They picture in their mind’s eye, over and over hundreds of times, how they will look on stage. They do not picture their fears (like forgetting their posing routine), only their goals. They ‘see and feel’ themselves receiving the winning trophy, getting congratulated and hearing the applause. They picture themselves at the gym having a great workout or eating the right foods, over and over in their mind. They do this so often that the mental picture becomes so clear it becomes a physical reality. Their subconscious mind accepts them as real and directs the athlete to do all the right things at the right time without conscious effort and the mental picture becomes a physical reality.

4. Bodybuilding champions have a positive mental outlook and an unwavering faith in themselves.

Every bodybuilding champion will encounter obstacles on their way to greatness. Injuries, mistakes and other setbacks are par for the course. They are part of the journey. Champions understand this and do not allow minor ‘hiccups’ to distract them. They maintain an unwavering faith in their ability to succeed and overcome all the challenges they come across. They take everything in their stride. A champion’s mindset always looks for and finds the silver lining in every cloud (obstacle) and uses set backs to propel themselves to greater successes.

5. Bodybuilding champions learn from their failures.

Bodybuilding champions know that for every method, technique, diet, system they try that doesn’t work, they are one step closer to discovering what does work. Thus every experience is a positive one - they either learn how to do something - or find out how not to do it. They do not beat themselves up over mistakes but view it as a necessary part of their education.

6. Bodybuilding champions avoid negativity.

The most famous of all bodybuilders, Arnold Schwarzenegger has this to say about negativity. "I have nothing to do with negative relationships. I stay away from negative influences. I have no time for negative thinkers and pessimists. Such people will suck you dry until you have become as pessimistic as they are. Then you’ll have not just one but two losers." In contrast, positive people fuel your own desires to achieve. Their beliefs and actions inspire you.

7. Bodybuilding champions are disciplined, consistent and persistent.

Bodybuilding champions never skip a meal, never skip a workout and never opt for the easy way out. They do what needs to be done, when it needs to be done, no excuses. Bodybuilding champions have faith in their ability to succeed. They might try a different approach - but they never give up. They know a winner never quits and a quitter never wins.

8. Bodybuilding champions know how to concentrate.

Bodybuilding champions focus on their goals and the job at hand. If they are in the gym training, their eyes are not flitting around seeing what others are doing. Their attention is focused with unwavering precision on the present moment and everything else is shut out from their consciousness. They allow nothing to distract them.

9. Bodybuilding champions constantly strive for improvement.

Bodybuilding champions look for better training methods, diets and other ideas to further improve and accelerate their results. They are never satisfied unless they are making incremental improvements to their physique, training methods and systems.

10. Bodybuilding champions go the extra mile.

Bodybuilding champions are prepared to do whatever it takes to achieve their goal. Perspiration and hard work go hand in hand with goal setting, visualisation and a positive mental outlook. Bodybuilding champions continually and habitually go the extra mile, do another 10 minutes on the treadmill, train when they do not feel like it and stick to their diet when everyone around them is enjoying ice-cream.

Apart from point 1, the 10 attributes of a champion bodybuilder can be learnt and cultivated so eventually they become part of you…the NEW YOU!

Make sure to read the next article for part 2 of this series – Training to Win.

Inside Secrets to Winning is an excerpt from a new 21 lesson, 330 page Bodybuilding Contest Preparation Course which was published in Australian MuscleMag International. The new IAPC Bodybuilding Certificate Course covers everything you need to know – and more importantly do – to win at bodybuilding. The course is recognised by the International Natural Bodybuilding Association (INBA) and offers a certificate at completion.

Learn more insider secrets to bodybuilding with the official guide to bodybuilding and contest preparation. 330 pages, 21 lessons, printed Home study course with an academic certificate. CLICK HERE to get the Full course, or enrol in the FREE 10 day Bodybuilding mini eCourse.

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This Meal Plan Could Make You Fat

2009-09-23T15:03:00.000-07:00

What if I told you that a diet consisting of

Meal 1
1/2 cup oats, 4 egg whites
Meal 2
5 ounces of chicken, 1/2 cup broccoli
Meal 3
1 piece of fruit, 10 walnuts
Meal 4
Large salad with 1/2 cup pinto beans and 1/8 cup hemp seeds

Believe it or not, this type of meal plan could actually make you fat.

Hard to believe?

Well, in this week's update, you'll find out how even the
cleanest of diets can lead to weight gain.

CLICK HERE to read more

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TRX Suspension Training

2009-09-02T16:30:00.000-07:00

TRX Suspension Training - designed by a Navy SEAL as a go anywhere workout. Using this simple set of nylon straps creates resistance from two sources always at your disposal: body weight and gravity. Lock the straps onto any elevated fixture - a pull up bar, door, or tree branch - and you'll unlock new dimensions in your training. Resistance can be adjusted from 5 percent to 100 percent of body weight by changing the incline of your body.

This is an ideal solution for those on the go with their training or for those seeking a simple exercise at home solution!

Best Value Bundles:

Don't just take my word for it, read what a few top celebs have to say about it!

Jennifer Lopez and TRX in In Touch Magazine

"Jen uses it to do everything from squats to body-weight rows to push-ups,"

TRX in New Living

"[TRX] is currently being used by pro/college sports teams and elite fitness trainers with their clients like NFL's LaDainian Tomlinson, Drew Brees and Reggie Bush, so you can be certain that this fitness method isn't a fad or trend, but a state of the art training technique."

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Win a 12 week Extreme Body Transformation Program - entries close Sept 30 2009

2009-08-24T18:51:00.000-07:00

Take our Online Survey HERE

Entries Close - September 30 - Only ONE person will win!

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Why Exercise STILL Doesn’t Work by John M Berardi, August 19th, 2009.

2009-08-19T13:49:00.000-07:00

Exercise Makes Us…Fat?

This past week saw the publication of a highly controversial article in Time Magazine, an article called “Why Exercise Won’t Make You Thin” by journalist John Cloud.

The thesis of the article?

“Pushing people to exercise more is contributing to our obesity problem.”

Huh? Exercise makes us fatter?

Wha-choo-takin-bout, John Cloud?

Now, in most blogs it’s customary to link to the article in question. But I just can’t do it. Mostly because John Cloud wrote this article in a controversial way for that exact reason. To get people talking. And to drive a shit-ton of web traffic to Time Magazine dot com.

So eat it, Mr Cloud and Time Magazine. You’ll get no links from me today.

The Truth Is…

Now, I’m a guy who makes 100% of his living by helping people get into fantastic shape. Yes, I do have a PhD in the field. And yes, I do the occasional research project. But helping people improve the way they look, feel, and perform butters my whole grain bread.

So, I’ll admit, I do tend to get a little over-protective when some journalist comes messing around in my territory. Yep, it’s easy for me to start off all defensive. In this case, instantly thinking of a host of rebuttals to prove what a dim-witted moron John Cloud is. In fact, all across the web people are doing just that.

However, the truth is this. John Cloud is actually right! Exercise - all by itself - pretty much sucks for weight loss.

Come on folks, this information isn’t new! In fact, back on August 12th, 2008, I published an article called “When Exercise Doesn’t Work.” Oddly enough, it was almost 1 year to the day (August 9th, 2009) that Cloud published his “Why Exercise Won’t Make You Thin” article.

When Exercise Doesn’t Work

In my original article I discussed two studies demonstrating quite conclusively that even well-designed exercise interventions, in the absence of a nutritional intervention, can lead to highly disappointing results. Check this out:

Study #1 - University of Texas
- With 12 weeks of exercise; 3 strength sessions per week, 2 interval sessions per week
- Only1.5lbs of fat were lost

Study #2 - University of Oklahoma
- With 10 weeks of exercise; 3 endurance sessions per week, 2 strength sessions per week
- Only 1.5lbs of fat were lost

In each study, should the participants have hired personal trainers, they would have spent between $3500 and $4500 in personal training and gym fees. They would have spent between 50 and 60 hours doing gut-busting training sessions. And they would have lost a mere 1.5lbs of body fat for their efforts.

So, readers and trainers alike, it’s time to recognize. Without a nutritional intervention, exercise alone does kinda suck. And it’s not just Mr Cloud’s article that demonstrates it. His article is just a “tipping point” of sorts. Years and years of research have been leading to this conclusion.

Many of us, either because we’re too indoctrinated, or because we fear too much for our financial well-being, have simply chosen to ignore this research.

What Does Work?

So, if Mr Cloud was right all along, why did I sorta hammer him in my intro? Well, in his attempt to be controversial, he’s also become irresponsible.

Rather that sharing the full story - that exercise plus nutrition works outstandingly well - he adopts a common journalistic default position. He becomes the myth-destroyer. And once he’s adopted this role, he’s too busy destroying myths to reflect on what he’s also destroying. Truth.

Exercise doesn’t suck, Mr Cloud. Exercise provides a myriad of benefits.

It preserves muscle mass with advancing age - a key factor in independence into our senior years
It leads to enhanced aerobic and anaerobic fitness - two other key factors in successful aging
It creates important biochemical changes - reducing disease risk and mortality rates
It improves cognitive function and mood - resulting in an enhanced quality of life

Of course, I do agree. That exercise - without a good nutrition plan - doesn’t deliver on weight loss promises.

Yet let’s not throw the baby out with the bathwater. Exercise - with a solid nutrition plan - has been repeatedly shown to improve muscle strength, boost lean mass, and slash body fat. And both the research and the real world evidence has borne this out time and time again.

The Sadness of Mr Cloud’s Gut

In his article, Mr Cloud confesses that despite his almost daily, intense workout routine (which is often supervised by a personal trainer):

“I have exercised like this — obsessively, a bit grimly — for years…(and) I still have gut fat that hangs over my belt when I sit.”

“My weight…(is) the same 163 lb. it has been most of my adult life.”

This, to me, is the sad part. The guy exercises almost daily. He pays a personal trainer to help him look better, feel better, and perform better. And, at the end of the day, he hasn’t improved his body in years. He’s got a body he’s not entirely comfortable with.

Yet a problem even bigger than his gut is this one. Mr Cloud is so dissatisfied with his physique that his exercise frustration led him to pen this article. An article that may dissuade thousands from finally getting off the couch and starting a proper exercise program.

Get Mr Cloud Precision Nutrition

What I’d love to do is put a copy of The Precision Nutrition System in Mr Cloud’s hands. Maybe even get him enrolled in the PN Lean Eating Coaching Program.

Seriously, if any of you readers know him or have his contact info, I’d love it if you could put me in touch. Now, maybe we’ll get off to a rocky start since I did tell him (and Time magazine) to “eat it” earlier in this blog.

However, if we can get past that, I’d love to show him that with the principles we teach in The Precision Nutrition System, he’ll likely be able to exercise less, enjoy his exercise more, and get into wicked shape by incorporating BOTH proper exercise and proper nutrition into his regimen.

For more great training and nutrition wisdom, check out our complete system, The Precision Nutrition System. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, The Precision Nutrition System will teach you everything you need to know to get the body you want -- guaranteed.

And what's more, your online access allows you to talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches. Find out more about The Precision Nutrition System.

Order The Precision Nutrition System now and get $50 off!

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Return to Extreme Body Here

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Making Healthy Eating Work - Food Preparation Strategies by Dr John M Berardi, CSCS

2009-08-16T23:55:00.000-07:00

Most people nowadays know at least the basics of what they should eat and what they should avoid to improve their health, their body composition, and their performance. Yet most people are overweight and/or obese.

So what’s the problem? Where’s the disconnect? Why is it so hard for them to make the change? Well, unless they really don’t want to change, the two biggest impediments to their success are:

1.Their habits — or their ingrained set of day to day food and activity related actions — remain poor because they don’t have a conscious, logical plan for changing them.

2.They aren’t ready for the tough times. Things might be getting better; then the tough times hit. They "get busy". Eating well becomes inconvenient. No one else supports their decision to make a change. When these inevitable circumstances come up, they bail.

Habits are more powerful than momentary desire. Habits are more powerful than information. Habits are more powerful than guilt. And only a concerted, conscious effort to override habits will lead to success.

So, in some respects, better nutrition is more about altering lifestyle habits and less about the food. Sure, you’ve gotta know which foods are good to eat and plan to eat them. But, as GI Joe once said, knowing is half the battle. Even if you know what’s good and expect to eat good foods, if the good foods aren’t around when it’s time to eat, you’re doomed. In other words, preparation is the other half. Here are my top food preparation strategies to ensure you win the other half of the battle – the doing part.

Strategy #1 — The Sunday Ritual
No, no, this ritual doesn’t include lamb’s blood or any special Kool Aid. The Sunday Ritual is performed by setting aside 3 hours or so every Sunday (any day of the week will do but Sunday is easiest for most) to write out your menu for the week, shop for the week, and prepare your meals for the week.
First, on your Ritual day, sit down and come up with your meal plan for the week. It should only take a few minutes to lay out 7 different breakfast meals, 7 different lunch meals, 7 different dinner meals, and 2-3 additional snacks for each day.

Next, once the meal plan is laid out, add up exactly how much of each food you’ll need over the 7 days and go pick those foods up at the grocery store.

Finally, once you’ve got all those groceries home, it’s time to start cooking for the week. Some people choose to prepare all their meals for the week on Sundays (excluding shakes). Others prefer to figure out which meals will be easy to cook just prior to meal time and save them for later, preparing only the meals that will need to be eaten during work hours or during busy times of the day when food prep becomes difficult.

For example, some people can easily prepare breakfast meals and dinner meals on demand by setting aside a few minutes each day for meal preparation. Others have a significant other who can prepare these meals for them. Either way, these meals can probably wait until they are needed. However the lunches, 2-3 daytime snacks, and workout shakes usually present a problem for the unprepared so they should be made in advance. Sunday is a good time for most to do this preparation.

So, if it suits your lifestyle, use the Sunday ritual to get these meals ready for the week. Cook all the meat, chop all the vegetables, measure out all the yogurt and/or cottage cheese, and distribute all the powders. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your day or your boss holds in store for you.

Strategy #2 — The Breakfast Ritual
Rather than preparing all their food for the week on a single day, some people prefer to do a little food preparation each day. That’s what the Breakfast Ritual is for.

Using the Breakfast Ritual, simply perform all your cooking for the day each morning. Since you’ve gotta prepare breakfast anyway, make sure you’ve got a couple of meals going while breakfast is being prepared. Again, this need not be a huge production. I can prepare all my meals for the day with a max prep time of 30 minutes.

Of course, as with the Sunday ritual, think about what your day will hold under both the best conditions (i.e. home from work early and a relaxing evening ahead) and the worst (i.e. unexpected deadline, all nighter at work, long day at work and soccer practice for the kids) and act like a boy scout — be prepared.

One great strategy for being prepared is to bring both the meals you expect to eat as well as some "back-up" options, just in case. So, as discussed earlier, even if you expect to grab lunch at TGI Fridays and have dinner at home, bring with you both a lunch alternative and a dinner alternative, just in case something else comes up. If you don’t need the meals, that’s fine — just eat them another day. But if you do need them, you can chow down without skipping a meal or choosing a poor alternative.

Here’s another idea for you. If you don’t want to bring several full meals that you’re unlikely to eat, another great option is to bring some homemade snacks with you. Things like homemade protein/energy bars are a fantastic alternative to the mostly crappy, store bought, sugar laden, artificial ingredient containin’, protein bars.

Strategy #3 — Have Others Cook For You
If you love the idea of having 5-6 ready made meals always available yet can’t see yourself using the Sunday or the Breakfast Rituals above or buying all the Tupperware, there are a number of options at your disposal.

First, you can hire commercial food preparation services to do all the cooking for you. If you’re anywhere near a metropolitan area, you’ll be able to find dozens to choose from. The two biggies nowadays are Atkins At Home (Atkins Diet) and Zone Nation (The Zone Diet). The Atkins At Home company delivers 3 meals and 1 snack to your door by 6 AM each morning. The cost of this is between $35 and $40 per day. Alternatively, the Zone Nation company delivers 3 meals and 2 snacks to your door by 6 AM each morning for the cost of $35-40 per day, just like the Atkins company. I hear good things about both services.

Now, if you’re not interested in supporting the Atkins or Zone programs, there are many smaller companies who can assist you with your meal preparation needs. For example, when I lived in Miami Beach I found a local woman who provided this very service for $5 per meal. Every day for lunch she brought me an 8oz chicken or turkey breast, a baked potato or serving of rice, and a large serving of steamed veggies. Other days, I’d have her bring me 2-3 meals just like this.

Here’s another tip. Pick 4 restaurants in your immediate area (2 fast food places, 1 medium-priced restaurant, and 1 higher priced restaurant) that prepare meals in a way that conforms to your nutritional plan and have them prepare the food for you when necessary. Of course, you’ll have to do a little research on your potential eateries by collecting hard copies of their menus or visiting their web sites (if they’re online).

If you’re looking for a few examples, here ya go. Dave Thomas’ Wendy’s makes a couple of tasty chicken salads and a chili that you can eat when on the go. Even McDonalds is offering healthier meal selections — I’m lovin’ it.
Choose healthier fast food meals that conform to your meal plan when you don’t have much time or much money for a meal and choose a medium-priced restaurant like TGI Fridays (US) or Kelsey’s (Canada) for a better quality menu to provide you with a solid daily lunch. TGI Fridays, for example, has a great list of Atkins-friendly selections.

Finally, choose higher priced restaurants if it’s time for a power lunch to impress colleagues. Since most people don’t really know where they want to go eat anyway, if you get roped into a business lunch, you can be the one to make the definitive decision as to where the group is going to eat. Your decisiveness will win you big points with colleagues and you’ll also be able to control your eating habits.

Of course, if you don’t have the resources to entertain strategy #3 and pay others to cook for you, consider the fact that if you use the first two strategies to effectively build a lean, muscular body, you might just be able to convince attractive members of the opposite sex to take over for you. However, getting them to drop them off at your place by 6 AM every morning is a trick I’ll teach you in a later article.

In the end, whether you choose to regularly prepare your own meals by using the Rituals described above or you regularly choose to have others prepare your meals for you, circumstances will arise in which you’ll have to "cross over" and use a different strategy than you usually use. It never ceases to amaze me how much time those interested in health and fitness spend seeking out "the perfect plan" and how little time they spend figuring out what they’ll do when life’s circumstances prevent them from following it.

Side Note: Food Support Systems
In order to make the Sunday Ritual and the Breakfast Ritual work, it’s important to pick up a few items — nutritional support systems, if you will. Here’s what we recommend picking up before you start using either of the two Rituals:

A good countertop grill. Since you’ll most likely need to cook relatively large batches of lean protein, it’s important to have a quick way of doing this. If you’ve got a great backyard grill that you can use year-round that’s great. If not, pick up a Foreman or Hamilton Beach grill and you’ll be all set.
A good cooler in which to store and carry your meals for the day. Coleman makes a few good ones. Before buying one, however, make sure there’s enough room to carry a few meals and a few shaker bottles.
5 small Tupperware-type containers. These containers will be for storing and transporting your daily meals. Make sure they are small enough to fit into your cooler but large enough to accommodate a full meal. Your choice of glass or plastic is up to you.
5 large Tupperware-type containers. These containers are for storing larger quantities of food. For instance, if you chop your veggies for the week or cook all your chicken breasts for the week, store them in one of these. Again, your choice of glass or plastic is up to you.
3 Rubbermaid Chuggable drink containers — 1L size. These containers are for your liquid supplements. Be sure to choose the blue top variety as these are far and away the best drink containers out there. Most others leak.

Follow the guidelines in this article and you’ll be able to display the adaptability necessary to move from nutritional novice to "seasoned" nutritional veteran.

SEE ALSO:
For more great training and nutrition wisdom, check out our complete system, The Precision Nutrition System. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, The Precision Nutrition System will teach you everything you need to know to get the body you want -- guaranteed.

And what's more, your online access allows you to talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches. Find out more about The Precision Nutrition System.

Order The Precision Nutrition System now and get $50 off!

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Return to Extreme Body Here
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Fat is NOT your fault !!!

2009-08-05T14:31:00.000-07:00

You've tried dieting and exercise, but you still aren't losing weight.

It's frustrating. Not only for you, but for me as well. The last thing I want to hear from anybody is that they are doing everything right, but nothing is working for them.

But maybe it's not your diet and exercise program . . . maybe your body won't let you lose weight.

If you have underlying issues stopping you from losing weight and you aren't aware of it, it's not your fault.

Everyone says weight loss is about diet and exercise . . . diet and exercise . . . diet and exercise.

It's time someone showed you the rest of the picture.

Dr Walsh’s - Fat Is Not Your Fault program

Dr Walsh’s new program is designed for those folks doing everything right - but are experiencing sub-optimal health and body composition. All because of some underlying physiological problem. Fat Is Not Your Fault provides everything you need to test for - and correct - the most common - but under treated hormonal and foundational health problems. So if you think you might be experiencing “abnormal physiology” - and would like to get to the bottom of it - Fat Is Not Your Fault is definitely for you.

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Return to Extreme Body Here

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2009-07-17T17:55:00.000-07:00

Before I say anything, I want to CONGRATULATE all the competitors at the INBA - All Female July 12th! Biggest congrats of course to the beautiful girls from Extreme Body!

Krystel Lobianco - Sports Model, Tall Class placed 4th

Karla Marxessa - Sports Model, Short Class placed equal 4th

Anna Rinaldi, Sports Model, Short Class placed equal 4th

Alex Dawe, Fitness Division, placed 4th

Sadly, the gorgeous Shirley Mach suffered the loss of a dear family member and wasn't able to join the girls on stage. Shirley, our thoughts are with you, and were with you on the day. Much love to you at this time and always from us all at Extreme Body xoxox

Biggest THANK-YOU'S to the beautiful backstage mumma who looked after the girls like princess's, Joyce DeBakker. We could not have managed the day without you!

Thank-you to all those that came to support the Extreme Body Team - Your support is very appreciated! Keep it coming! Thank-you!

Whats New At Extreme Body??

For those of you looking to kick start the winter with an awesome training program (eating plan included), I am offering for a short time UNLIMITED TRAINING SESSIONS for $100 per week... Train 3, 4 or 5 times, everyday if you want for one price! Bookings are essential and all I am asking is that you commit for at least 4 weeks to get maximum results! 03 9427 9889 NOW

Extreme Body Proteins are selling like crazy- Extreme Body WPI and Extreme Body WPC - three flavours, chocolate, vanilla and banana. Made from the finest whey manufactured worldwide! The same powders you will buy from bigger labels (with the bigger price tags attached!) Send me an email if you would like a sample. I have more samples to drop in the post! extremebodygym@yahoo.com.au

There's more...

The next Extreme Body Competitors Worskshop is scheduled for August 8th. If you missed the last one, this is one you shouldn't miss - its only 10 weeks until all the federations battle it out for the end of the year World Titles! For all the details please go to http://www.extremeBodyGym.com/workshops.html

Mari Mova has become our Extreme Body Official Photographer, She is available to take photos for those wanting an incredible portfolio of their 'journey' or an impressive set of memories! You can contact her by calling 0404 692 420. Be sure to let her know that you got her number from here so she can co-ordinate a suitable time at the gym or studio to do a shoot with you!

Tanning, Waxing and Beauty Services at Extreme Body will resume shortly! We have some fabulous packages on offer AND will be launching a new competition shortly to get you all excited..... details coming soon

Don't forget where we are if you are in the area - drop in and say hello!

Extreme Body Boutique Gym

17 Rooney Street

Richmond

Until then -

No Body is worth more than Your Body!

Stay Safe, Stay Healthy and Train Hard!

Melody, Yoram, Max, Mari and Joyce

Your Personal Extreme Body Consultants

Extreme Body Boutique Gym

17 Rooney Street, Richmond, 3121

P.S. Our website has been updated - take a minute!

http://www.ExtremeBodyGym.com

Bodybuilding Products That SHOULD Be Invented

2009-06-22T14:32:00.000-07:00

By Nick Nilsson

Somebody has yet to fill in these "important" gaps in the
bodybuilding product world. Enjoy a humorous look at products
that will probably never grace any store shelves but really
should.

If you've been training for any length of time, you know there are certain shortcomings in the products that are available at the moment. The following is a list of products that I think someone someone should invent. I think a person could make a million dollars with these ideas!

1. The Gasless Protein Shake

If you're familiar with the gastric rumblings that occur soon after taking a big protein shake, you know how popular this item would be. It will also keep those pesky Environmental Protection Agency people off your back with their "industrial emissions violation" warnings.

2. Bench Press Air Bag Shirt

For the bouncing bencher...helps prevent rib crackage. The air bag inflates automatically when it detects terminal velocity on the bar.

3. The Sweat Alarm

Most useful in a commercial gym, simply attach one of these to each machine. When the electrodes detect sweat left on a machine after a person is done and that person starts to walk away, a loud alarm goes off and pepper sprays them.

4. Self-Cleaning Spit Mirror

This mirror is most useful in front of the squat rack. When a set is done, sensors determine the amount of spit that has appeared on the mirror then sends a squirt of cleaner and a squeegee down the surface.

5. Lister-prot-ine

A combination of Listerine mouth wash and protein powder, this supplement leaves your mouthy minty fresh instead of tasting like nasty rotten milk. Your friends and loved ones will thank you for it!

6. The Smart-A** Weight Belt For The Dumb-A** Trainer With Optional Shock Attachment

Simply put on this belt and sensors with pre-recorded messages tell you in no uncertain terms when you're doing something stupid that you're going to hurt yourself with. The optional shock attachment works like the invisible fence shock collar you put on a dog to keep in in the yard. When you break form, the belt tells you what it thinks of you then sends a sharp shock up your spine. You'll never round your back over when doing squats again!

7. The Timer-Spray Fountain With Backwash Detector

Tired of people taking way too long at the water fountain when there's a line? Tired of people backwashing into it? Fix that with the Timer-Spray Fountain with Backwash Detector. If a person takes too long or if the fountain detects backwash, a spray of water shoots out at the person to make it look like they wet their pants. Curbs annoying behavior very rapidly!

8. The OverFragranced/B.O. Biohazard Shower

This machine operates much like a metal detector/electronic sniffer. As people leave the changeroom, the machine determines whether they're wearing too much cologne or perfume, if they've got rampant B.O. (or Beyond B.O.), or some eye-watering combination of both. Powerful jets of water immediately rinse the excess aroma away.

9. Barbell Curl Rack

This unique rack gives the barbell curlers an option instead of hogging the squat rack. Because it's just too hard to pick up that dang heavy bar all the way from the floor...

10. Ego Alert Siren

This clip-on attachment for barbells (most useful in the bench press) automatically detects the speed of the bar on the way down. If the downward velocity exceeds a certain pre-set limit, the Ego Alert automatically goes off, alerting everyone in the immediate 10 square mile radius that you're trying to use more weight than you should be. Also available: optional laugh track to discourage further Alerts.

11. Chicken Leg Filler Pants

Designed for those sporting the always trendy "riding-a-chicken" look, these pants for the "upper-body-only" trainer are stuffed with high-density foam padding to make your legs look proportioned to the rest of your body. Great for fending off attack dogs, too.

12. GPS Workout Enforcer

This gadget utilizes Global Positioning satellites and beacons attached to the equipment in your gym to track your location in the gym and remind you when you've been neglecting certain tiny, little nuisance bodyparts such as your entire lower body.

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Nick Nilsson is guilty of some great titles!

• Muscle Explosion! 28 Days To Maximum Mass •
• The Best Abdominal Exercises You've Never Heard Of •
• Gluteus to the Maximus - Build a Bigger Butt NOW! •
• The Best Exercises You've Never Heard Of •
• Metabolic Surge - Rapid Fat Loss •
• Specialization Training •
• Hybrid Training •

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Check out Nick's other titles Here or Return to Extreme Body Here

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Put Sex Back In Your City

2009-06-17T14:35:00.000-07:00

It’s no wonder that the movie “Sex and the City” made record breaking history with an estimated $57 million in sales.

Carrie, Charlotte, Miranda, and Samantha exemplify the modern day multidimensional woman that has it all, including a super- fierce body that is confident, sexy, strong and fit! And let’s face it ladies, when you look good, you feel good! If you feel like “Sex” has left your “City” it’s time to BRING YOUR SEXY BACK with The Fitness Model Program™

The Fitness Model Program™ will help you lose that darn ugly fat, blast cellulite and allow you to build feminine sleek and sexy muscle tone with only 4 short workouts per week! Some women are even experiencing the enjoyment of getting their hot body back and not only looking, but feeling years younger and even reporting having higher sexual energy with the help from The Fitness Model™ Program!

Bring Your Sexy Back with my www.fitnessmodelprogram.com

The Fitness Model Program™ is a scientifically proven fat burning and muscle toning program which is endorsed by elite trainers and top female fitness magazines. It has been used by hundreds of women of all ages to gain that The Fitness Model™ look!

Most importantly it does not rely on hours of training; you DON’T have to live in the gym and work out 3 hours a day! It is the ultimate Bikini Body Program that will give you a round butt, toned arms and flat abs! Most importantly, it will help you get those flat abs that you have always wanted! Summer is here- Are you bikini ready?

Here are some of my favorite tips for six pack abs:

CRUNCHES: Don’t Count-Just “Burn” Them!

Abdominal exercises are your arsenal at sculpting and toning your tummy. I am strict when it comes to these, almost always exercising my abs until exhaustion. My militant mantra is “If you are not burning, you are not earning”, meaning you have to work for your washboard and a good indicator is that post work out soreness that sets in on the abs after my workouts.

Here I have highlighted 3 top favorite abs exercises guaranteed to give you a run for your money!

A. BALL BUSTERS: Lay your back on a yoga ball with your knees bent 90 degrees and your workout buddy holding your feel down. Lean all the way back holding a small 5 pound weight behind your neck crunching up and actually curling your torso inwards towards your belly button and at the same time turning your pelvic muscles up.

B. THE PENDULUM: Lay on the floor while holding your work out partner’s ankles. Bring your legs up and have your partner push them down to the floor and then snap your legs back up-the key is to use resistance when your legs are being pushed down.

C. HANGING KNEE RAISES: When I first put myself into these arm straps, I thought that it was some kind torture device! But know I only have my abs thanking me! Hang in 2 arm slings with elbows bent and locked, and gently raise your knees into your chest.

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Check out The Fitness Model Program Here or Return to Extreme Body Here

2009-06-15T14:52:00.000-07:00

Changing the Rules of Good Nutrition by Dr John M Berardi, CSCS

2009-06-09T18:00:00.000-07:00

What are the rules of good nutrition? What types of things must you absolutely do to succeed – and what types of things must you avoid?

Seriously, take a moment and think about it.

What rules do you think you’ll need to follow if you want to eat in a healthy way – a way that will improve the way your body looks and the way it feels.

Come up with that list in your mind right now.

Now that you’ve considered these rules, I want you to take a second and think about your list. Specifically, think about where you learned these rules.

Certainly your rules have been influenced by how you were raised, no? Certainly they’ve been influenced by your experiences dining with friends and relatives – comfort foods, right? Of course, no set of nutrition rules is immune to media influences – you can’t help but be bombarded by those Got Milk ads! Your rules have probably also been influenced by what you’ve heard others say – heck, every 3rd episode of Dr. Phil is about food and dieting. And, no doubt, your nutrition rules have probably been influenced by your own past attempts at changing your body – whether you’ve been successful or unsuccessful.

I could sit here all day and list potential nutritional influences. But I’ll stop here since there are probably hundreds of ‘em and to enumerate them all would bore your socks off.

At this junction, I’d just like to go ahead and make my point. And the point is this - very few of your “Good Nutrition Rules” have been influenced by those who know anything about good nutrition – let alone about long-term success and about what it really means to eat in a healthy way! And worse yet, most of those rules have been hammered home without you even knowing it!

It’s time to change the rules.

The Triple S Criterion

Now I’ll admit it. Changing the rules – just like changing your habits – is difficult. Not only does it take a desire to change – “want to” – but it takes a strategy for change – “how to”.

The “want to” is all your own. But the “how to” is what I do best. I’ve committed my career to helping people do just this – to change their rules and change their habits – and have gotten pretty good at it. In changing these rules and habits, everything changes – the way clients eat, the way they sleep, they way they look, the way they feel when they wake up in the morning, and they way they perform in day-to-day activities or during athletic events.

Today, I’m going to teach you a good part of that system – a system based on my Triple S Criterion.

What’s the Triple S Criterion? Well, it represents a three step way of evaluating a strategy for its usefulness.

Step 1 – Simplicity:
Are the rules easy to follow?
Step 2 – Science
Are the rules based on sound scientific principles?
Step 3 – Success
Have the rules produced success in past clients?

Using this criterion, the systems developed for my clients always produce a positive result.

Think again about your nutritional rules – rules that you might be quite attached to. Which criterion did you use when determining your rules? Are your rules based on Simplicity, Science, and Success? Have your rules produced the desired effect – a lean, healthy body that you’re able to maintain; a body that you’re happy with when looking in the mirror?

If not, perhaps they could use a re-evaluation.

Dr. Berardi’s Good Nutrition Rules

Below, I’d like to present my 10 Good Nutrition Rules, rules based on the Triple S Criterion above. In doing so, I hope to accomplish 2 goals.

• First, I want to help you rethink your whole nutrition approach – providing you with a new set of nutrition rules and habits – a set that swiftly moves you in the direction of your goals.

• Secondly, I want to show specifically how the recipes, cooking tips, and strategies can integrate together to represent a complete success system, fully integrated into the basic habits of good nutrition.

So here are the 10 rules:

1) Eat every 2-3 hours - no matter what.
Are you doing this – no matter what? Now, you don’t need to eat a full meal every 2-3 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below.

2) Ingest complete, lean protein each time you eat.
Are you eating something this is an animal or comes from an animal – every time you feed yourself? If not, make the change. Note: If you’re a vegetarian, this rule still applies – you need complete protein and need to find non-animal sources.

3) Ingest vegetables every time you eat.
That’s right, every time you eat (every 2-3 hours, right), in addition to a complete, lean protein source, you need to eat some vegetables. You can toss in a piece of fruit here and there as well. But don’t skip the veggies.

4) If want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like things rice, pasta, potatoes, quinoa, etc), you can – but you’ll need to save it until after you’ve exercised.
Although these often heavily processed grains are dietary staples in North America, heart disease, diabetes and cancer are North American medical staples – there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies.

5) A good percentage of your diet must come from fat. Just be sure it’s the right kind.
There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health and even help you lose fat.

Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.

6) Ditch the calorie containing drinks (including fruit juice).
In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas – these are all to be removed from your daily fare. Your absolute best choices are water and green tea.

7) Focus on whole foods.
Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, you’ll do best with whole, largely unprocessed foods.

8) Have 10% foods.
I know you cringed at a few of the rules above – perhaps #6 in particular. But here’s a bit of a reprieve. 10% foods are foods that don’t necessarily follow the rules above – but food’s you’re still allowed to eat (or drink) 10% of the time.

100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible.

Just make sure you do the math and determine what 10% of the time really means. For example, if you’re eating 6 meals per day for 7 days of the week – that’s 42 meals. 10% of 42 is about 4. Therefore you’re allowed to “break the rules” 4 meals each week.

9) Develop food preparation strategies.
The hardest part about eating well is making sure you can follow the 8 rules above consistently. And this is where preparation comes in. You might know what to eat, but if isn’t available, you’ll blow it when it’s time for a meal.

10) Balance daily food choices with healthy variety.
Let’s face it; during the week –when you’re busy – you’re not going to be spending a ton of time whipping up gourmet meals. During these times you’re going to need a set of tasty, easy to make foods that you can eat day in and day out. However, once every day or a few times a week – you need to eat something different – something unique.

So, what about calories, or macronutrient ratios, or any number of other things that I’ve covered in many other articles on my own web site and elsewhere? The short answer is that if you aren’t already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.
Moreover, many people can achieve the health and the body composition they desire using the habits alone. No kidding! In fact, with some of my paying clients I spend the first few months just supervising their adherence to these 7 rules—an effective but costly way to learn them.

If you’ve reached the 90% threshold, you may need a bit more individualization beyond the habits. If so, visit my web site. Many of these little tricks can be found in my many articles published there. But before looking for them, before assuming you’re ready for individualization; make sure you’ve truly mastered the habits. Then, while keeping the habits as the consistent foundation, tweak away.

SEE ALSO:
For more great training and nutrition wisdom, check out our complete system, Precision Nutrition. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

And what's more, your online access allows you to talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches. Find out more about Precision Nutrition.

CLICK HERE To Order Precision Nutrition now and get $50 off!
************************************************************
Return to Lean Eating Here or Return to Extreme Body Here

Give me CHOCOLATE..!!

2009-06-03T21:57:00.000-07:00

So, either YOU - or someone you love - loves chocolate.

That's no surprise. But what's often surprising is the fact that chocolate can actually be a health food.

That's right, PN have written extensively about the benefits associated with eating high cocoa chocolate. And in today's update, one of the PN moderators shares her favorite recipe for making healthy, raw chocolate.

Trust me, this is one you won't want to miss. In fact, since checking out this recipe, I haven't eaten any other type of chocolate.

GET YOU RECIPE HERE..... YUMMY!

The Lean Eating Coaching Program is finally open

2009-05-27T13:56:00.000-07:00

http://www.nutritionsystem.com.au

Summary:

* 6 Months
* Groups for both MEN and WOMEN
* Nutrition and training coaching
* 24/7 support
* Fully guaranteed results
* $10,000 in prize money!

HOW TO REGISTER

Spots are extremely limited, and the program won't run again
until 2010. So if you're interested in getting in shape the
Precision Nutrition way -- with expert coaching from the
nutrition experts -- then click the link below to get
yourself a spot . . . . because when they're gone, they're gone.

Here's the link to the registration page:

http://www.nutritionsystem.com.au

3 KEYS TO BODY TRANSFORMATION

Recently I've talked a lot about change. Reason is, I see SO
many people on the verge of making big changes who, for a
number of reasons, miss the chance. And they end up hating
themselves for it. Literally.

The problem is that we're all expected to be able to change
on a dime, in an instant -- but we're not really taught how
to do it.

I've spent years studying this phenomenon, because when I
started coaching, I quickly realized that it was as
important as the training and nutrition, if not more so.

It's actually a lot simpler than it seems. Here's what you
need to know -- the 3 Keys to Body Transformation.

http://www.nutritionsystem.com.au

The secret to accidental fitness

2009-05-22T17:54:00.000-07:00

This week I've shared with you two blog posts in which Dr
John Berardi talks about losing body weight and body fat.

The first one talks about how important incentives are for
changing your body. And it goes on to incentivize you with
a whopping $10,000.

Could The Chance To Win $10,000 Help You Get In Shape?
>>http://precisionnutrition.com/cmd.php?pageid=938354&u=20k

The second one shows you how to coerce yourself into
sticking to the plan, even when the motivation wanes.

Enter "the best kept secret in weight loss."
>>http://precisionnutrition.com/cmd.php?pageid=938354&u=bm

Finally, today, I have one last post to share.

In this one, Dr Berardi talks about something called
"accidental success."

For most people fitness is a struggle. Others, however,
seem to sail through life; they're lean, fit, and strong, and
they seem to do it effortlessly. Almost...by accident.

No, it's not genetics. It's something else. Something you
too can use to get into the best shape of your life.

Learn the secret to accidental fitness
>>http://precisionnutrition.com/cmd.php?pageid=938354&u=ss

The best kept secret in weight (and fat) loss

2009-05-22T16:22:00.000-07:00

The other day I sent out an email link to a video of Dr John
Berardi talking about his two latest programs - Lean Eating
For Men and Lean Eating For Women.

Far and away, the most frequent questions had to do with his
$20,000 prize - $10,000 to the top female winner and $10,000
to the top male winner.

Click here to check out the blog post announcing this amazing
prize:

>>http://precisionnutrition.com/cmd.php?pageid=938354&u=20k

Now, today, I want to share with you a post covering the flip
side of the 10K prize. In other words, if the prize is the
carrot, today's video talks about the stick.

You see, Dr. Berardi's a coaching expert. In fact, he's
probably the most successful nutrition coach in the health and
fitness business.

And after speaking with him, I realized that there's something
powerful to this idea.

You see, the biggest transformations - body transformations or
otherwise - are accomplished when people have big incentives.

And I'd say 10 thousand bucks qualifies as a big incentive all
right.

But big inspiring goals also need some potential punishment.
Or, some risk.

And in today's video, Dr Berardi shows you how to coerce
yourself into sticking to the plan, even when the motivation
wanes.

Enter "the best kept secret in weight loss."
>>http://precisionnutrition.com/cmd.php?pageid=938354&u=bm

So, if you're REALLY interested in changing your body and
you'd like a little extra incentive for doing so, this is
definitely a program you need to check out.

Again, this message is time sensitive. From what I hear there
are A LOT of people clamoring to get in on the program.

So check out these posts below. I know you won't be
disappointed.

Could The Chance To Win $10,000 Help You Get In Shape?
>>http://precisionnutrition.com/cmd.php?pageid=938354&u=20k

The Best Kept Secret In Weight Loss
>>http://precisionnutrition.com/cmd.php?pageid=938354&u=bm

Could the chance to win $10,000 help you get in shape?

2009-05-22T16:14:00.000-07:00

When Dr. John Berardi dropped me an line the other day,
telling me all about his new program, I thought for a second
the guy had lost his mind.

>>http://precisionnutrition.com/cmd.php?pageid=938354&u=20k

Now, don't get me wrong. I respect Dr Berardi. He's
recognized as one of the top nutrition coaches in the world.
And his programs get people results. Fast.

However, when I watched this video he sent over, and learned
that he's giving away $20,000 of his own money, he definitely
got my attention.

Check out this blog post for yourself.
>>http://precisionnutrition.com/cmd.php?pageid=938354&u=20k

Now, to qualify for this reward, you have to participate in
the Lean Eating program. But that's a no brainer. You should
want to do that ANYWAY if you're interested in body
transformation because there is nothing else like it.

You get 6 months of world class coaching, the type of coaching
you can't find, well, anywhere. And, during these 6 months,
if you achieve the best body transformation, you'll win 10K.

>>http://precisionnutrition.com/cmd.php?pageid=938354&u=20k

Worst case scenario, you come out with the best body of your
life. Best case scenario, you come out with the best body of
your life, and 10 GRAND.

So, I highly encourage you to check out this post below. In
it, Dr Berardi shares with you two critical components for
body transformation success.

And then he tells you exactly how one man and one woman are
going to swoop in and claim $10 G's of his own money.

>>http://precisionnutrition.com/cmd.php?pageid=938354&u=20k

Now, this message is time sensitive. No, it's not gonna self-
destruct or anything. However, spots are limited in this
program. And LOTS of people want in.

So, if you're interested in finding out exactly how to eat to
get in the best shape of your life, click the link below. 10
grand may be waiting for you on the other side:

>>http://precisionnutrition.com/cmd.php?pageid=938354&u=20k