The first time I tried to lose my gut I was 26 years old, and the old metabolism had slowed down a tad. Well, I simply increased my level of exercise, cut back on the sweets and fatty foods, added water and high fiber to my daily diet, and voila, my abs were back.

A few years later, and a few rungs higher up the corporate ladder, I noticed I had once again added too much fat to my body, and I desired to lose my gut. And I did not want any playing around. I wanted quick, noticeable results. I thought back to the time when I had rediscovered my six-pack(the one on my stomach, not the one in the fridge) in my twenties. So guess what? I simply increased my level of exercise, cut back on the sweets and fatty foods, and added water and high fiber to my daily diet. And again I dropped the weight, felt better and was much healthier. But would I have to lose my gut over and over again?

You and I do not want yo-yo weight gain and loss. You want to lose your gut and I wanted to lose my gut for the same reasons. We were unhappy with our fat gut. Plain and simple. Whether it be for health or personal appearance issues or both, there has to be a sense on constancy in our health and looks, and the good news is that you do not have to struggle again.

At times in my life when I wanted to change, I found people who were the way I wanted to be and did what they did. And I found that I became what or how I wanted to become. Simply copying successful people who have done all the researching and studying is the most intelligent way to go. I lost my gut years ago, and you can too. Get started today with some free tips if you want to “LOSE MY GUT!”

I will be using the term “bodybuilder” or “bodybuilding” to refer to anyone who wants to build lean muscle and burn bodyfat in this article.

That means you.

Yep… you are a “bodybuilder.” That does not mean you want to look like a monster on stage and pose in front of thousands of people wearing nothing but your undies.

That means you want more lean muscle and less bodyfat — that’s it.

With that in mind, here’s something you have to know:

Bodybuilders do not “lift weights” — we “train” with weights.

We use weights as a tool like a sculptor uses a hammer and chisel.

The object of the game is not to lift some heavy weight from Point A to Point B and back. That’s weight lifting. “Bodybuilding” is about making the muscle you want to change do all the work.

Here’s two ways to do it:

1. Lower the weight and focus: Most people are just concerned with the lift itself. “Get this weight off of me!” seems to be the unconscious mantra. This will not get the job done. In fact you may end up looking bulky rather than sleek… or just not change at all. Instead, lower the weight slightly, slow the pace down (especially on the descent of the movement) and picture the muscle in your mind doing ALL of the work. Literally put your mind in the muscle. You will be amazed at how different the same exercise feels with this degree of concentration,.

2. Contract, hold, release: At the top of any movement, contract the muscle hard. Hold that contraction for a second or two, then release it and lower the weight slowly. This will not only cause faster muscle growth (that is a good thing) but also demand that you use less weight to get the job done. This means your joints — shoulders, knees, elbows — will last a lifetime. At 45 my joints are in perfect health. Protect yours at all costs.

Just remember: You are not just lifting weights when you train for muscle shape and “tone” — you are a sculptor. Treat your tools and your body with that degree of care.

I cover many more tips on how to build lean muscle and burn bodyfat faster in my book “7 Minute Muscle”.

Read more here:  more muscle in far less time

[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

How do carbohydrates work FOR us?

Carbs are stored in our muscles and used for energy. They provide great minerals, vitamins, and fiber that our bodies need to function properly without fatigue. The human body could not function correctly without complex carbohydrates like rice, pasta, beans, wheat and vegetables to act as our fuel. They are generally low in fat and high in fiber, so they release energy at a slow steady rate, and leave no fat behind.

How do carbohydrates work AGAINST us?

When you eat simple carbohydrates like honey, refined sugar, milk, candy, fruit juice, fruit and molasses you are gaining fuel for your body. But these carbs break down quickly, and this is why we get a quick burst from sugar. Since these usually have larger amounts of fat, and they spike blood glucose levels, they leave this fat behind when they are burned off, and contribute little or no fiber and vitamins to your body.

How do carbohydrates work for dieting?

When you eat foods high in carbs, you get a rise in blood sugar. This blood sugar causes the body to produce insulin which carries nutrients and vitamins to your cells. Your cells then use this sugar for energy. Simple carbs have high amounts of sugar, complex carbs have every little. So you can see that simply by replacing simple carbs with complex carbs in your diet, you will carry less sugar/fat to your cells. Less fat in, less to burn off.

How do carbohydrates work to build muscle?

Carbs provide the main fuel for muscular exertion. Proteins and fats can also be used by your muscles, but they must be converted to carbs first. That is why a proper diet should have more complex carbs than fats and proteins. Glycogen in your muscles and glucose in your bloodstream can both be used for energy production. Since the glycogen is already located in your muscles, it is quickly burned to use as fuel. When your body needs to use glucose instead, part of your energy is burned up actually absorbing the glucose into the muscles before it can be burned. And where does this magical glycogen come from? That’s right, carbohydrates.

There is no doubt that carbs are very important in you diet. But portion size, type of carbohydrate, and exercise are all very important if you are going to be a slimmer, healthier you.

Did you know that 70% of Americans are overweight and 25% are obese? Do not risk your health any longer. If you are ready to take your understanding of carbohydrates and their role in your health to a whole new level, CLICK HERE.

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Exercise Recovery – What Works Best?
Yuri Elkaim, BPHE, CK, RHN
www.myFitterU.com

The human body operates most efficiently when it is in balance, or has achieved a state known as homeostasis. As such, optimal recovery means that all body systems have returned to the state they were in before exercise (homeostasis). However, for most avid exercisers, recovery is a limiting factor. The better you can recover, the sooner and better you can train. The process of recovery (regeneration) gets less attention than it should. Every person should have a systematic plan that includes recovery activities on a daily, weekly, monthly, and yearly basis. The following are simple tools that you can implement to help your body recover better between exercise bouts.

Cool-down

After exhaustive exercise, don’t stop and rest immediately. You can speed up the removal of lactic acid from your muscles by continuing to exercise at a low intensity for 10-20 minutes. Cooling down can help reduce the feeling of stiffness that often occurs after a workout and is especially important if your next training session or event is scheduled a few hours later.

Stretch

Static stretching before exercise puts you at risk for damaging the very tissues you are trying to protect and as such should be avoided. Research has shown that stretching causes lengthening of the tendinous fibers within the muscle-tendon unit. Such lengthening causes the tendon (or passive) component to lose much of its shock absorbency, thus, placing the muscle fibers at greater risk of trauma. However, stretching after exercise may help minimize muscle soreness and may even help prevent future soft tissue injuries. Thus, before activity, more active-type stretching routines that promote range of motion and increased blood flow are recommended. Conversely, after exercise, the emphasis should be on passive or static stretching to allow the muscles to relax and return to their resting lengths.

Carbohydrates

The muscles are primed for quick restoration of their carbohydrate fuel reserves (glycogen) immediately after exercise, so don’t wait too long to start eating foods and drinking beverages rich in carbohydrate. Fruits, energy bars, and sports drinks all contain large amounts of carbohydrate. From a nutrition standpoint, post-exercise is one of the only times where you want to be consuming high-glycemic index foods for they will stimulate a quicker release of insulin and, thus, carbohydrate storage in the muscles. Ideally, these fuels should be consumed as quickly as possible upon finishing your exercise session.

Protein

Most forms of exercise lead to the breakdown of proteins within the muscles. This breakdown-repair process stimulates the muscles to rebuild and become stronger. Moreover, some of our muscle proteins continue to be broken down during the recovery phase after exercise. For a faster buildup of muscle proteins during recovery, include a small amount of protein in the foods you eat. Milk, cheese, eggs, whey protein shakes, sandwiches, nuts (almonds, walnuts) and energy bars provide carbohydrate and protein. Look for easily digestible protein sources (such as the ones listed above) following strenuous exercise. Avoid saturated fats.

Fluids

Replacing lost fluid is crucial to the recovery process. Having adequate fluids within your body promotes the removal of toxins and waste from your muscles. Top off your supply of fluids by drinking before exercise, continue to hydrate every 15 or 20 minutes during a workout, and replace any body weight lost during exercise by drinking while you recover. Remember, 1 L of water is equivalent to 1 kg of body weight. Therefore, if the difference between your pre- and post-exercise weight is 1.5 kg (3.3 lbs) you would want to rehydrate with 1.5 L of water to bring your body fluid back to homeostasis. Before, during, and after exercise, the rule of thumb is that if you’re thirsty, it’s too late! Therefore, be sure to have a water bottle throughout the day to sip on. On a daily basis (at rest), the number of ounces of water you should be consuming should equal half of your body weight (in lbs). Thus, if you weigh 200 lbs, then you want to be drinking 100 ounces of water (almost 3 L).

Salt

Your body loses water and minerals – mostly sodium chloride, some potassium – when you sweat. Drinking water alone during exercise and recovery will make it difficult to replace body fluids rapidly because much of it will pass through the kidneys to become urine. Replace the salt along with the water to counteract dehydration. If you have to compete again within a few hours, consider sports drinks that contain water, sodium chloride, or fruits such as bananas which are high in potassium. Add extra salt to foods at mealtime if you are susceptible to cramps. Consider using condiments, sports drinks, and fitness waters instead of salt tablets.

Damage Control

Inflammation, swelling, and muscle soreness are possibilities following strenuous exercise. To minimize the effects, consider cold packs around joint areas, alternating cold and hot whirlpool baths, and the use of specially designed magnets to speed the recovery process. Light massage is also a good option for promoting toxin removal from the tissues and reducing delayed onset muscle soreness (DOMS). A study by Hilbert et al. showed that a 20 minute massage 2 hours following exercise helped to reduce the intensity of soreness 48 hours post-exercise in subjects who underwent 6 sets of maximal eccentric hamstring contractions. Minimize foot contact with the ground. Engage in light activities that increase blood flow while not taxing the nervous system. Swimming, cycling, walking, and light jogs are alternatives, but minimize foot contact with the ground.

Sleep

There is plenty of evidence to show that lack of sleep can have an adverse affect on training and competition. You might get by for a day or two with inadequate sleep, but it will catch up with up sooner or later. If you haven’t monitored your sleep habits already, determine how much sleep you need each night to ensure full recovery. It’s not eight hours for everyone – could be less, could be more. Then try to establish a routine that will allow you get what you need to perform well.

Sleep is divided into 1.5-hour time cycles. If you can time sleep cycles in increments of an hour and a half (1.5 hours, 3.0 hours, 4.5 hours, 6.0 hours, 7.5 hours, 9.0 hours), you have a better chance of waking up refreshed. The idea is to awake at the top of the cycle instead of at the bottom. And don’t dismiss the power of a 20-30 minute nap during the day. The journal Sleep highlighted a meta-analysis done on studies looking at the effects of sleep deprivation on performance. The researchers found that overall sleep deprivation strongly impairs human functioning. Moreover, they found that mood is more affected by sleep deprivation than either cognitive or motor performance and that partial sleep deprivation has a more profound effect on functioning than either long-term or short-term sleep deprivation.

Also be aware that overtraining can impair your body’s ability to fully rest and regenerate. A study in Medicine & Science in Sports & Exercise revealed that female swimmers who trained excessively showed a higher incidence of sleep disruptions.

In sum, there are several measure that you can take to better your recovery between exercise sessions. Remember that a combination of the several of the aforementioned tools should be implemented for best results.

Yuri Elkaim, BPHE, CK, RHN
Creator, Fitter U

References:

Safran, M. et al (1989). Warm up and muscular injury prevention: an update. Sports Medicine, 239-249.

Hibert, J. et al (2003). The effects of massage on delayed onset muscle soreness. British Journal of Sports Medicine, 37: 72-75.

Pilcher, J & Huffcutt, A. (1996). Effects of sleep deprivation on performance: a meta-analysis. Sleep, 19(4): 318-326.

S. Taylor et al. (1997). Effects of training volume on sleep, psychological, and selected physiological profiles of elite female swimmers. Medicine & Science in Sports & Exercise. 29(5):688-693.

About the Author

Yuri Elkaim is a world-renowned fitness, nutrition, and weight loss expert. He is the creator Fitter U and Treadmill Trainer, author of Eating for Energy, and the Head Strength and Conditioning Coach for men’s soccer program at the University of Toronto. His trademarked 12-week Fitter U iPod workout program has been helping thousands of people around the world get in shape and lose weight fast without the cost and inconvenience of hiring a trainer. Go to www.myFitterU.com now to get your FREE Fitter U workout and “How to Get Fit and Lose Weight Fast” report!

With all the diets out there to choose from why would anyone bother with the Master Cleanse?

There’s two main reasons people like the Master Cleanse. The first (and most obvious) is that it works. The results people are getting with the Master Cleanse border on miraculous, and they are backed by thousands of devoted users who are living testimonials to the effectiveness of the Master Cleanse.

The second reason people choose the Master Cleanse over other diets and wellness programs is that it’s fast. The typical person only spends 10 days on the Master Cleanse, compared to other diets that can last months or even years you can see why they choose the Master Cleanse.

Another interesting thing about the Master Cleanse lasting just 10 days is that you only need a short term burst of will power to get through it. Having to sacrifice for months is what makes other diets so hard to stay on, but most people can will their way through 10 days.

What can you expect from 10 days on the Master Cleanse?

Even though most people are going on the Master Cleanse to lose weight quickly, there’s many other health benefits to be gained by doing the Master Cleanse. Flushing out your system is what the Master Cleanse is really designed to do. Even back 60 years ago when the Master Cleanse was first invented people had health problems as a result of waste building up inside of them. Today with processed foods, pollution, and all around poor diets our bodies desperately need to be flushed out every once in a while.

When you flush out your body with the Master Cleanse the waste you eliminate will be abnormal. The smell, color, and texture of the waste that comes out of your body shocks some people, so you should be prepared.

If you want to try the Master Cleanse there’s more you need to know then just drinking the lemonade mixture for 10 days. In fact most people who try the Master Cleanse without knowing all the steps fail. If you think the Master Cleanse is something you would like to try there’s a good book at Master Cleanse that you should read before starting the Master Cleanse because it covers the common problems people face, and how to avoid them.

During your time in the Master Cleanse, it is likely that the experience of hunger, pain, and irritability. Most people give up because of hunger. Putting solid food aside for a couple of days and only drinking liquids is harder then most people think. Although food cravings as a whole can be difficult they do subside after a few days on the Master Cleanse.

So rule number 1 for finishing the Master Cleanse is getting past the third day. Instead of focusing on completing the full 10 days since the cleanup began only focus on getting past day 3. Breaking the Master Cleanse in small stages will be of great help.

Rule number 2 for finishing the Master Cleanse is dealing with the aches and pains. Headaches are one of the most common side effects Master Cleanse, but some people also get body aches.

To reduce aches you should drink plenty of water. It’s also good to relax and not push his car too hard when you do the Master Cleanse. The exercise should be kept to light walking and stretching. Your body goes through a rigorous cleansing process during the Master Cleanse, and may not adequately recover from intense exercise during this time.

Rule number 3 for finishing the Master Cleanse is overcoming irritability. This affects the people around him more of himself, but it’s something you need to know before starting the Master Cleanse.

It is better to let the people around you know you will be doing the Master Cleanse ahead of time for them to do everything possible to accommodate you. Also, try to plan your Master Cleanse when you’re not too busy. Most of us can not only take 10 days off to do the Master Cleanse, but you should try to avoid doing when you’re buried in work, or have other stressful events going on in your life.

There’s more to succeeding at the Master Cleanse then I can cover in this small article. If you are serious about trying the Master Cleanse and want to be one of the people who do make it through the whole 10 days the Master Cleanse Secrets book at Master Cleanse Secret is the most complete guide available for helping you get through the Master Cleanse.

Even doctors relate to their metabolism as they try to explain why the loss of water or starvation diets are not scientifically valid.

Unfortunately, most people simply do not understand the concept of metabolism and metabolic change. This is partly due to the amount of misinformation floating around on the Internet so it is not surprising that there seems to be much confusion on the subject.

The first thing to understand is that the metabolism is not a part or organ. Metabolism is a process in which the body converts food to energy (fuel). Your body uses this energy to perform a wide range of functions and is also the energy used to move and function.

I should also note here that the metabolic process is not just a single function, but is actually a term that describes a myriad of functions that take place within the body. Every second of your life there are numerous chemical reactions that occur through metabolic processes.

Your metabolism is often referred to as a process of harmonization that works to achieve two functions: anabolism and catabolism.

The first function, anabolic is the process of creating cells and tissues. Each time, your body is busy creating new cells to replace dead or damaged. On the other hand, catabolism, is exactly the opposite. Instead of building new cells or tissues, this process breaks down the cells for energy.

As you can see, your metabolism is a process that is responsible for two opposite functions: The use of energy to create cells or break the cells to create energy.

When it comes to weight loss, the relationship between metabolism and the amount of calories you consume becomes clearer. When you eat too much food (energy) and your body can not use this energy at a given time, will be forced to create cells with all the extra energy. It has no other option.

All these extra cells are added weight (fat). The joint agreement between the calories, your metabolism and weight gain all come down to do too much energy. When you consume too many calories from food, most of the time the body has to convert calories into fat cells.

Sometimes, however, can develop into muscle tissue, which is generally a good thing for people watching their weight, but generally require some form of exercise.

This is why people with more muscle mass burns more calories without doing anything. Your muscles need more calories to maintain and to have a higher metabolism. It is for this reason that building more lean muscle mass should be part of any overall program to lose weight or increase your metabolic rate.

The solution for permanent weight loss is to preserve as much muscle mass as possible while building it at the same time to speed up your metabolism. We recommend using the new fail-proof diet program called The Weight Loss Grail.

This is a brand new type of diet never seen before that will never leave you feeling hungry or ask you to give up your favorite foods.

You can begin this fantastic new diet right here:

The Weight Loss Grail: Lose 28 lbs. Every 28 days!

I’m not talking about the type of pill your doctor can prescribe for you that is clinically proven to work in the right conditions, but I mean the “natural” or “herbal” pills that claim to melt all that effort excess body fat without any change in diet or lifestyle.

One problem with diet pills available over the Internet is the possibility of side effects. Some can be quite dangerous. Medical tests have shown that the side of the most common effects are: nervousness, high blood pressure, headache, dry mouth, insomnia and restlessness.

In extreme cases, problems such as kidney failure, heart attack and stroke can occur and in the worst cases, death.

Many of the currently available diet pills are stimulant. These are what cause most of the side effects mentioned above, but also can be very addictive and dependent. The dependence of these medications can lead to abuses that can lead to serious health problems if used long term.

Another problem with weight loss pills is to alter your metabolism. Many of them are designed to suppress appetite, causing eating too few calories each day. As your body notices that it is the food intake is reduced significantly, also adjusted its ability to burn calories and become more efficient.

This problem is also commonly seen by people who perform low-calorie diets and is known as the “yo-yo” effect.

There has been a large influx of pills manufactured and imported from Brazil. Dr. Pieter Cohen of Cambridge Health Alliance said: “These diet pills contain amphetamines come from Brazil not only unproven, but the tranquilizers, antidepressants, diuretics and laxatives all combined in the same chip.”

The problem is that these pills from Brazil easily find its way into the U.S. because it is a big market for them.

The important thing to remember is that before taking any of these pills or herbal supplements for weight loss should discuss with your local doctor first. Some of the herbal ingredients are known to work in a manner similar to prescription drugs powerful. It’s a bad idea to think that because they sell “Over The Counter”, which are harmless.

The other popular type of diet pills are those that prevent fat from being absorbed by the body. The problem with some of these pills is that they can cause poor absorption of other nutrients that are essential for good health and can cause illness or deficiencies.

Other known side effects of these types of chemicals are: increased flatulence, diarrhea and a frequent desire to use the bathroom.

A much safer solution for permanent weight loss is to consume the right types of foods to speed up your metabolism while naturally controlling the bodies fat burning hormones. We recommend using the new fail-proof diet from The Weight Loss Grail.

This is a brand new type of diet never seen before that will never leave you feeling hungry or ask you to give up any of your favorite foods.

You can begin this fantastic new diet right here:

The Weight Loss Grail: Lose 28 lbs. Every 28 days!

Worse, if you are already deficient in some nutrients and you try to diet by reducing the amount of food ingested, can kill deficiencies leaving your body no choice but to demand to eat more to give you an appetite powerful that it is unstoppable.

You need to understand that just will not eat for calories for energy. The modern American diet is full of processed foods and nutritionally empty which means they must eat more to get the nutrients the body needs.

One of the reasons why they feel the need for a second and third serving of food is that your body is desperately trying to get smaller amounts of vitamins and minerals scattered food and we will not surrender until he gets what he wants and needs .

If you start adding more nutrient-rich foods to your diet and maybe add some form of supplements, you will begin to meet the nutritional needs of your body and you feel less hungry and more likely to eat only what your body needs in terms of calorie needs for your body weight can return to a normal level.

Eating better will help you avoid the “hunger stress” that give us these cravings to overeat and overindulge.

So how are nutrient poor Americans? Researchers at the Center for Nutrition Policy and Promotion said that only a dismal 10% of the U.S. population had an adequate diet, while 16% were rated as having a poor diet, which increased the risk of health problems. Also, unfortunately, 74% had inadequate intake of nutrients.

Want to know what the top 10 are nutrient deficiencies? Son of fiber, Omega 3 Essential Fatty Acids (EFA), vitamin D, magnesium, calcium, B vitamins, selenium, zinc and chromium.

We should also note that many people are deficient in certain amino acids (proteins). Although most people eat enough protein, it is usually cooked or processed which means that certain amino acids have been damaged or destroyed, leaving only “partial” protein.

It would be a good idea to seek and investigate the nutrient content of foods you eat during the week and see if there is potential for any deficiency. If there is, you can then start adding to your diet foods that are rich in a particular nutrient or find a way to supplement your health food store.

Fruit and vegetables themselves lower in nutrients than they were several decades of overharvesting, it is advisable to supplement with vitamins and minerals as a precaution.
The solution for permanent weight loss is to add certain key nutrients with each meal to allow you to feel more satisfied without having to overeat. We recommend using the new fail-proof diet from The Weight Loss Grail.

This is a brand new type of diet never seen before that will never leave you feeling hungry or ask you to give up any of your favorite foods.

You can begin this fantastic new diet right here:

The Weight Loss Grail: Lose 28 lbs. Every 28 days!

The reason is simple.

They know that doing so within minutes of ab exercises every day, never going to make much difference to the amount of body fat or size of your stomach. These machines work well and can give you the rock-hard abs, but you will not be able to see if they are covered by layers of ugly fat.

These machines are made to strengthen and tone your abdominal muscles. After using for a couple of weeks without seeing any results, which generally end up gathering dust in the garage somewhere until the next larger machine AB is released and what he thinks of himself, “This could be the one “.

Some of these exercise devices are so questionable that the Federal Trade Commission (FTC) launched the “Project absurd” against those responsible for the AB Energizer, and Fast Abtronic ABS in 2002.

According to FTC Chairman Timothy Muris, “These electronic abs doing nothing to turn a pot belly into a flat belly bulging six pack.” The government then sued three different manufacturers of these machines for false advertising.

If you are already thin and have visible abdominal muscles slightly, these exercise devices are great to make them look more defined. Therefore, more attractive models in the waistband of shorts and sexy.

They got their sexy figures using the hype machine. They have followed a healthy balanced diet, along with many hours in the gym.

It probably never even laid their eyes on the machine that was being promoted until the day of the photo or shoot commercials and are scheduled your training and diet to be in top physical condition to complete one day.

The other type of athlete ab is known as an electronic muscle stimulator (EMS), which provides an electrical charge to the muscles of his contract.

John Porcari, a professor of physical education and sport sciences at the University of Wisconsin, EMS test a device similar to the market in a study commissioned by the American Council on Exercise. After eight weeks of using the single device, the participants had no significant increases in muscle size or strength.

The bottom line is this:

A few minutes of ab exercises daily not to burn the fat from your belly. We must remember that doing ab exercises alone, will not accomplish much when it comes to reducing weight. Moreover, a study conducted and published by the American Council on Exercise also confirmed this.

The study indicated that these machines do not perform better than the standard practice of contraction, which means that most of these machines AB are a total waste of money.

If you are overweight and want to have a good definition and sexy stomach, you need to add other exercises to your regimen as weight training and maybe some cardio exercise as well as cycling, rowing and aerobics.

You will also have to take note of what you eat and your diet is probably the most important part of any successful program of weight loss.

To begin losing weight fast (and to get a slimmer waistline) we recommend using the new fail-proof diet from The Weight Loss Grail. This is a brand new type of diet never seen before that will give you those visible, sexy abs that you have always dreamed of.

You can begin this fantastic new diet right here:

The Weight Loss Grail: Lose 28 lbs. Every 28 days!