More newsletter archive articles:

Diet For Muscle Gain
Zone Diet Review
Tools For Coping With Stress
South Beach Diet Review
Healthy Eating Tips
Running For Fat Loss
Abdominal Exercises
Ten Tips For Those Who Want To Build Muscle
Aerobic Exercise Benefits
Daily Aerobic Exercise Is A Must
Barbell Pullovers Exercise
Push Pull Workout Routine
Basic Exercise Rules
Is There A Magic Weight Loss Pill?
Proper Breathing During Exercise
Slow Exercise Movement Speed
Avoiding Exercise Induced Headaches
Upper Body Workout
20 Rep Squats And Milk Bodybuilding Program
Building Big Shoulders Workout
Wide Back Workout
How To Build A Massive Chest
Health Benefits Of Fruits And Vegetables
How To Control Over Eating
Best Tricep Workout
Leg Blasting Workout
How To Develop Good Exercise Habits
Heavy Weight Low Rep Workout
How To Get The Most Out Of Your Workout
Underweight Workout Program
Weight Lifting Wrist Problems and Forearm Stability
Good Nutrition Tips
Low Fat Fitness Recipies
Rules To Susccessful Bodybuilding
Bodybuilding Meal Timing
How To Get Big Muscular Arms
Eating For Muscle Growth
High Intensity Arm Workout
Trapezius Muscle Workout
Deadlifts, King of Exercises?
How Many Cheat Meals?
How To Get Motivation To Exercise
Smart Eating Tips
Set Yourself Up For Fat Loss Success
Overcoming Emotional Eating
Getting Back On Track Dieting
Getting Over A Weight Loss Plateau
Diet Temptations - How To Stop Cheating On Your Diet
Dieting Eating Out and Eating Healthy
Will Crunches Flatten My Stomach?

10 Tips To Reduce Fat In Your Diet
by Kathy Thompson

1. Steam, boil, broil, or microwave vegetables, or
stir-fry them in a small amount of vegetable oil.

2. Season vegetables with herbs and spices rather than
sauces, butter, or margarine.

3. Try lemon juice or fat-free dressing on salad, or
use a yogurt based dressing instead of mayonnaise or
sour cream dressing.

4. To reduce saturated fat, use vegetable oil or tub
margarine instead of butter or stick margarine when
possible.

5. Replace whole milk with skim or low-fat milk in
puddings, soups, and baked products. Substitute plain
non-fat yogurt, blender-whipped cottage cheese, low-fat
sour cream, or buttermilk in recipes that call for sour
cream.

6. Choose lean cuts of meat, and trim any visible fat
from meat before and after cooking. Remove skin from
poultry before or after cooking. Monitor portion sizes.
(Lean meats end in "loin".)

7. Roast, bake, or broil meat, poultry, or fish, so
that fat drains away as the food cooks.

8. Use a non-stick pan for cooking so added fat will
be unnecessary, use a vegetable spray for frying.

9. Chill broths from meat or poultry until the fat
becomes solid. Spoon off the fat before using the
broth.

10. Eat a low-fat vegetarian main dish at least once
a week.

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Fitness Jobs - This web site is designed for fitness professionals in all aspects of the Health and Fitness Industry including fitness leadership, management, manufacturing and services. Whether you are looking for a job or are interested in filling your job openings, you can post free job openings and resumes.

Eat More Fruits and Vegetables

Did you know there are at least four great reasons to eat more fruits
and vegetables?

1) It is easy to do.

2) Almost all are low in calories and fat.

3) They are a good source of vitamins and minerals and provide fiber.

4) They may help reduce cancer risk.

Here are some actions to get you started and keep you going. Try two
or three actions now and try more later.

Buy many kinds of fruits and vegetables when you shop, so you have
plenty of choices, and you don't run out. Buy frozen, dried, and
canned as well as fresh fruits and vegetables.

First, use the fruits and vegetables that go bad easily (peaches,
asparagus). Save hardier varieties (apples, acorn squash) or frozen
and canned types for later in the week.

Use the salad bar to buy cut-up fruits/vegetables if you're in a
hurry.

Keep a fruit bowl, small packs of applesauce, raisins or other
dried fruit on the kitchen counter, table, or in the office.

Pack a piece of fruit or some cut-up vegetables in your briefcase
or backpack; carry moist towelettes for easy cleanup.

Keep a bowl of cut-up vegetables on the top shelf of the
refrigerator.

Add fruit to breakfast by drinking 6 oz of 100 percent fruit juice
or by having fruit on cereal.

Add fruits and vegetables to lunch by having them in soup, salad,
or cut-up raw.

Add fruits and vegetables to dinner by microwaving or steaming
vegetables and having a special fruit desert.

Increase portions when you serve vegetables and fruits. Season
them the low-fat way with herbs, spices, and lemon juice. If sauce
is used, choose a nonfat or low-fat sauce.

Choose fruit for dessert. For a special dessert, try a fruit
parfait with low-fat yogurt or sherbet topped with berries.

Add extra varieties of vegetables when you prepare soups, sauces,
and casseroles (for example, grate carrot and zucchini into
spaghetti sauce.

Also try the Best Mass Building Routine

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Gabe Davis Physique Transformation Rapid Muscle Growth Story Bodybuilding Before After Photos

Please read and be informed...knowledge is power...This information is vital to you, your finances, your health and your freedom!

***Please read this in it's entirety. It is imperative that we all begin reading these warnings. This doctor took the time from his schedule to read the entire (1900 pages) of the current Health Care Bill being pushed through Congress and the Senate. Its passage will have dire consequences to our country and to each of us and our children


Everyone should read this and pay close attention.


An Indianapolis doctor's letter to Sen. Bayh about the Bill (Note: Dr. Stephen E. Frazer, MD practices as an anesthesiologist in Indianapolis , IN )


Here is a letter I sent to Senator Bayh. Feel free to copy it and send it around to all other representatives. -- Stephen Fraser

July 23, 2009

Senator Bayh,

As a practicing physician I have major concerns with the health care bill before Congress. I actually have read the bill and am shocked by the brazenness of the government's proposed involvement in the patient-physician relationship. The very idea that the government will dictate and ration patient care is dangerous and certainly not helpful in designing a health care system that works for all. Every physician I work with agrees that we need to fix our health care system, but the proposed bills currently making their way through congress will be a disaster if passed.

I ask you respectfully and as a patriotic American to look at the following troubling lines that I have read in the bill. You cannot possibly believe that these proposals are in the best interests of the country and our fellow citizens.

Page 22 of the HC Bill: Mandates that the Govt will audit books of all employers that self-insure!!

Page 30 Sec 123 of HC bill: THERE WILL BE A GOVT COMMITTEE that decides what treatments/benefits you get.

Page 29 lines 4-16 in the HC bill: YOUR HEALTH CARE IS RATIONED!!!

Page 42 of HC Bill: The Health Choices Commissioner will choose your HC benefits for you. You have no choice!

Page 50 Section 152 in HC bill: HC will be provided to ALL non-US citizens, illegal or otherwise.

Page 58 HC Bill: Govt will have real-time access to individuals' finances & a 'National ID Health card' will be issued!

Page 59 HC Bill lines 21-24: Govt will have direct access to your bank accounts for elective funds transfer.

Page 65 Sec 164: Is a payoff subsidized plan for retirees and their families in unions & community organizations: (ACORN).

Page 84 Sec 203 HC bill: Govt mandates ALL benefit packages for private HC plans in the 'Exchange.'

Page 85 Line 7 HC Bill: Specifications of Benefit Levels for Plans -- The Govt will ration your health care!

Page 91 Lines 4-7 HC Bill: Govt mandates linguistic appropriate services. (Translation: illegal aliens.)

Page 95 HC Bill Lines 8-18: The Govt will use groups (i.e. ACORN & Americorps to sign up individuals for Govt HC plan.

Page 85 Line 7 HC Bill: Specifications of Benefit Levels for Plans. (AARP members - your health care WILL be rationed!)


Page 102 Lines 12-18 HC Bill: Medicaid eligible individuals will be automatically enrolled in Medicaid. (No choice.)

Page 12 4 lines 24-25 HC: No company can sue GOVT on price fixing. No "judicial review" against Govt monopoly.

Page 127 Lines 1-16 HC Bill: Doctors/ American Medical Association - The Govt will tell YOU what salary you can make.

Page 145 Line 15-17: An Employer MUST auto-enroll employees into public option plan. (NO choice!)

Page 126 Lines 22-25: Employers MUST pay for HC for part-time employees AND their families. (Employees shouldn't get excited about this as employers will be forced to reduce its work force, benefits, and wages/salaries to cover such a huge expense.)

Page 149 Lines 16-24: ANY Employer with payroll 401k & above who does not provide public option will pay 8% tax on all payroll! (See the last comment in parenthesis.)


Page 150 Lines 9-13: A business with payroll between $251K & $401K who doesn't provide public option will pay 2-6% tax on all payroll.

Page 167 Lines 18-23: ANY individual who doesn't have acceptable HC according to Govt will be taxed 2.5% of income.

Page 170 Lines 1-3 HC Bill: Any NONRESIDENT Alien is exempt from individual taxes. (Americans will pay.)

Page 195 HC Bill: Officers & employees of the GOVT HC Admin.. will have access to ALL Americans' finances and personal records.

Page 203 Line 14-15 HC: "The tax imposed under this section shall not be treated as tax." (Yes, it really says that!)


Page 239 Line 14-24 HC Bill: Govt will reduce physician services for Medicaid Seniors. (Low-income and the poor are affected.)

Page 241 Line 6-8 HC Bill: Doctors: It doesn't matter what specialty you have trained yourself in -- you will all be paid the same! (Just TRY to tell me that's not Socialism!)

Page 253 Line 10-18: The Govt sets the value of a doctor's time, profession, judgment, etc. (Literally-- the value of humans.)

Page 265 Sec 1131: The Govt mandates and controls productivity for "private" HC industries.

Page 268 Sec 1141: The federal Govt regulates the rental and purchase of power driven wheelchairs.

Page 272 SEC. 1145: TREATMENT OF CERTAIN CANCER HOSPITALS - Cancer patients - welcome to rationing!

Page 280 Sec 1151: The Govt will penalize hospitals for whatever the Govt deems preventable (i.e...re-admissions).

Page 298 Lines 9-11: Doctors: If you treat a patient during initial admission that results in a re-admission -- the Govt will penalize you.

Page 317 L 13-20: PROHIBITION on ownership/investment. (The Govt tells doctors what and how much they can own!)

Page 317-318 lines 21-25, 1-3: PROHIBITION on expansion. (The Govt is mandating that hospitals cannot expand.)



Page 321 2-13: Hospitals have the opportunity to apply for exception BUT community input is required. (Can you say ACORN?)

Page 335 L 16-25 Pg 336-339: The Govt mandates establishment of=2 outcome-based measures. (HC the way they want -- rationing.)


Page 341 Lines 3-9: The Govt has authority to disqualify Medicare Advance Plans, HMOs, etc. (Forcing people into the Govt plan)

Page 354 Sec 1177: The Govt will RESTRICT enrollment of 'special needs people!' Unbelievable!

Page 379 Sec 1191: The Govt creates more bureaucracy via a "Tele-Health Advisory Committee." (Can you say HC by phone?)

Page 425 Lines 4-12: The Govt mandates "Advance-Care Planning Consult." (Think senior citizens end-of-life patients.)

Page 425 Lines 17-19: The Govt will instruct and consult regarding living wills, durable powers of attorney, etc. (And it's mandatory!)



Page 425 Lines 22-25, 426 Lines 1-3: The Govt provides an "approved" list of end-of-life resources; & nbsp;guiding you in death.. (Also called 'assisted suicide.')

Page 427 Lines 15-24: The Govt mandates a program for orders on "end-of-life." (The Govt has a say in how your life ends!)

Page 429 Lines 1-9: An "advanced-care planning consultant" will be used frequently as a patient's health deteriorates.

Page 429 Lines 10-12: An "advanced care consultation" may include an ORDER for end-of-life plans. (AN ORDER TO DIE FROM THE GOVERNMENT?!?)

Page 429 Lines 13-25: The GOVT will specify which doctors can write an end-of-life order. (I wouldn't want to stand before God after getting paid for THAT job!)

Page 430 Lines 11-15: The Govt will decide what level of treatment you will have at end-of-life! (Again -- no choice!)

Page 469: Community-Based Home Medical Services = Non-Profit Organizations. (Hello? ACORN Medical Services here!?!)

Page 489 Sec 1308: The Govt will cover marriage and family therapy. (Which means Govt will insert itself into your marriage even.)

Page 494-498: Govt will cover Mental Health Services including defining, creating, and rationing those services.


Senator, I guarantee that I personally will do everything possible to inform patients and my fellow physicians about the dangers of the proposed bills you and your colleagues are debating.

Furthermore, if you vote for a bill that enforces socialized medicine on the country and destroys the doctor-patient relationship, I will do everything in my power to make sure you lose your job in the next election.

Respectfully,

Stephen E. Fraser, MD

Dear Reader,
I urge you to use the power that you were born with (and the power that may soon be taken away) and circulate this email to as many people as you can reach. The Power of the People can stop this from happening to us, our parents, our grandparents, our children, and to following generations.

Mental Health Alternatives There are non-drug, non-harmful medical alternatives to psychiatric drugs listed here.

Read our protein supplement information, protein supplement comparison and protein supplement reviews to learn the protein supplement effects and protein supplement benefits of the best protein supplements, top protein supplements and other muscle building protein supplements, high protein supplements, protein pills and protein capsules bodybuilding protein supplements. Also learn about the ideal protein intake, taking protein before bed to build lean muscle protein and where to buy protein supplements.

Why Warmup Before Working Out?

1. Proper warmup helps prevent injuries. You need to sweat a little,
but don't get fatigued by the warmup.

2. Increases the removal of lactic acid accumulated during previous
workouts.

3. Increases the efficiency of contracting muscles. Some light
stretching is good to get limbered up.

4. Research suggests neuromuscular coordination is enhanced by
warming up.

5. Improves coordination of individual exercises. (doing a warmup
set of an exercise before hitting the heavy weights)

6. Increases heart rate and speeds blood circulation.

7. Increases oxygen reserves to the muscles.

Be careful not to warm up too long because you don't want to use up your
energy for warming up instead of getting an intense workout. A good rule
of thumb is to elevate your heart rate, sweat lightly, and have an elevated
body temperature. 10-15 minutes on the treadmill is good to get your
body warmed up. Perform one light set of each exercise before you start
adding heavy weight to the exercise. This will help with your form.

Stretching is another important part of warming up and cooling down.
Stretching will help you get a full range of motion for the exercises that
you are about to perform. Stretching also helps after the workout by
stretching out the muscles that you just pumped up.

Also see out two latest articles Stretching Before Weight Lifting and
Nutrition For Muscle Building


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More great articles from our past newsletters

Low Fat Granola Recipe
Low Carb Basics
Low Carb Diet FAQ
How To Get Ripped Abs
Free Fitness Nutrition Plan
Free Fitness Exercise Plan
Diet Program Review: Does The South Beach Diet Work?
What Is Whey Protein?
Building Diamond Shaped Calves
How To Reduce Fat Intake In Diet
Nutrition Made Simple
Cybergenics Arm Workout
Vegetarian Fitness and Nutrition
Football Training Program
Fast Food Nutrition Information
Summer Fitness Tips
Different Types Of Diets
One Set To Failure Training
Advanced Workout Techniques
Ab Exercises And Other Tips To Get Ripped Abs
Get in Shape For Wrestling
Are You a Bodybuilder or a Powerlifter?
Powerlifting Basics
Fat Loss Problems
Swimming for Fitness
Fit For Life Diet Review
Trampoline Exercise Program
Using Weight Lifting Wrist Straps
Gaining Mass Tips
Creating A Physical Fitness Plan
How To Make Your Calves Grow
Are You Bulking Or Cutting?
Pay Attention To Exercise Pain And Soreness
Sample Muscle Weight Gaining Diet And Supplement Program
Weight Lifting Don'ts
Gain 50 lbs Muscle
Increasing Tricep Size
Ectomorph Weight Gain Plan
How To Make Your Own Protein Bars At Home
Grip Strength Training Exercises For The Grip of Death
Is Fat Healthy?
Why Water Is Important For Health And Fitness
Is Whole Wheat Healthy?
Eat Healthy Fats And Oils
How To Use The Glycemic Index (GI) Of Foods
The Best Muscle Building Exercises
Workout Without A Gym
Muscle Gain Myths
Fat Loss Myths
Powerlifter Diet Plan
Exercise During Pregnancy

Good Nutrition

Make sure that you get all the essential nutrients for good
health. Eating a wide variety of foods from all the food groups will
help you get the vitamins and minerals you need. If you eat less
than 1,200 calories per day, you may benefit from taking a daily
vitamin and mineral supplement. Adequate protein is important
because it prevents muscle tissue from breaking down and repairs
all body tissues such as skin and teeth. To get adequate protein in
your diet, make sure you eat Meat, Poultry, Fish, Dry Beans, Eggs,
and Nuts every day. These foods are all good sources of protein.

A daily fiber intake of 20 to 30 grams. Adequate fiber helps with
proper bowel function. If you were to eat 1 cup of bran cereal, 1/2
cup of carrots, 1/2 cup of kidney beans, a medium-sized pear, and
a medium-sized apple together in 1 day, you would get about 30
grams of fiber.

No more than 30 percent of calories, on average, from fat per day,
with less than 10 percent of calories from saturated fat (such as
fat from meat, butter, and eggs). Limiting fat to these levels
reduces your risk for heart disease and may help you lose
weight. In addition, you should limit the amount of cholesterol
in your diet. Cholesterol is a fat-like substance found in animal
products such as meat and eggs. Your diet should include no
more than 300 milligrams of cholesterol per day (one egg
contains about 215 milligrams of cholesterol, and 3.5 ounces of
cooked hamburger contain 100 milligrams of cholesterol).

At least 8 to 10 glasses, 8 ounces each, of water or water-based
beverages, per day. You need more water if you exercise a lot.

These nutrients should come from a variety of low-calorie,
nutrient-rich foods. One way to get variety -- and with it, an
enjoyable and nutritious diet -- is to choose foods each day
from the food groups.

Also learn to apply Basic Weight Training Principles

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Helpful Holiday Diet Tips

The following suggestions will help you make healthy eating
decisions while cooking and celebrating during the holidays:

Plan ahead

Think about what you want to eat and how the carbohydrates and
calories fit into your meal plan. If concerned call ahead and
ask what will be served to help you develop your menu choices
or think about alternatives in advance.

Eat something before you go

Have some protein, or a light snack before you go, so you won’t
be tempted to overeat when you get there.

Keep your perspective

Don’t beat yourself up if you don’t meet your goals. Simply,
adjust your eating habits at the next event and/or plan time to
be more active.

Portion control

Try selecting one serving of a few items that are low in fat, sugar
and salt.

Exercise

Put on your walking shoes and head for the pavement or the mall.
Spend your extra holiday hours making sure you take your walk once
(or even twice) a day to lower blood glucose levels. Or, increase
your other activities – rake some leaves, take the steps instead
of the elevator, walk the dog or play with the kids.

Also to pack on more muscle in less time use High Intensity Training Techniques

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Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Bodybuilding Supplements and other great prizes.
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Cut Those Carbs!

More evidence that Moderating Carbohydrate Intake can lead to fat loss

We've been saying and writing it for years, and an increasing body
of clinical evidence supports what you should consider a basic principle
of fat reduction: if you're in relatively good shape and you're looking
to get leaner, then the best dietary change you should make is to
moderate your carbohydrate intake and up your protein immediately.

For some reason, people still don't want to understand and accept that
dietary fat per-se is NOT the issue for most people who are active. It's
the intake of excess carbohydrates that is largely responsible for
adding adipose tissue to your body. Moderate the carbs and you'll drop
the fat.

Here's the evidence. In a recent study, two groups were monitored. Both
groups consumed 30% of their daily calorie intake in fats. The only
significant dietary difference was that one group consumed only 12% of
their calories from protein (58% carbohydrates), while the other group
consumed 25% protein (45% carbohydrates).

Even with consistent fat intake and a relatively minor reduction in
carbs (from 58% to 45%), the results were clear. After six months, the
higher protein, lower carb group lost a full 50% more fat than the
higher carb group. I would expect results to be even more dramatic if
the carbohydrate intake was dropped down closer to 40%, as in the
popular 40-30-30 fat loss programs.

It’s important to realize that we’re not suggesting cutting out
carbohydrates altogether—this is ultimately counter-productive—but
rather a gradual reduction in carbs to balance out the diet. There’s
no doubt that most people, and Americans in particular, over-eat
carbohydrates—in particular, heavily processed carbs and simple
sugars.

Also see our latest article on Effects of Working Out Everyday

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Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Bodybuilding Supplements and other great prizes.
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Since 1997 I have been a Personal Trainer Online and I am now announcing the opening of my Fitness Gym in Hillsboro Oregon 97124 I can now be your one-on-one Bodybuilding Trainer and Personal Trainer in Hillsboro Oregon

5 Easy Ways To Burn More Fat

1. Do not eat poor quality carbohydrates before bed.
Poor quality carbohydrates are those that contain sugar
or are highly processed. These would include most breakfast
cereals, breads, snack foods, candies, and even fruits and
juices. Eating these foods immediately prior to bedtime will
likely result in increased fat deposit and will prevent your
body from maintaining a successful fat-burning mode.

2. Increase your muscle mass! The more lean muscle you have,
the more calories your body will burn even at rest. Muscle
is extremely active metabolically. Do some resistance training,
add some muscle, and crank up that metabolism.

3. Never let yourself get too hungry, or too stuffed. It really
is all about moderation. Time your meals so that you eat before
you are starving . . . doing this one simple thing will cause you
to almost always eat less. When you do eat, stop when your
satisfied not when you are so stuffed you cannot even get
down another bite.

4. Double up on your cardio training. From time to time it may
be beneficial to the fat-burning process for you to split your
cardio training into two short sessions rather than one longer
one. Studies suggest that people who do 30 minutes of morning
cardio and then 30 minutes of evening cardio lose more fat
than those doing just one 60 minute session.

5. Eat more high fiber foods. Most of us do not get enough fiber
in our daily diets, and that’s just a shame. Fiber not only
promotes overall general health, but also can significantly
aid in your fat-burning efforts. Leafy greens and salads are
ideal sources of fiber.


Also read our newest article on Rowing Exercise Techniques For Building Muscle Latissimus Dorsi


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Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Bodybuilding Supplements and other great prizes.
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The Logical Method of Fat Reduction

Reducing body fat can be done safely (without losing muscle),
simply, methodically and in a predictable fashion so that the
individual achieves his goal on a predetermined date. The
process begins by establishing one's present maintenance
level of calories. This can be accomplished by keeping a
five-day food diary wherein you record everything you eat,
including the quantity, for that period. At the end of each day,
sit down with a good calorie-counting book and tally the total
calories for that day. On the fifth day, take the five daily totals,
add them up for a grand total, divide by five, and you'll have
your daily average calorie intake. If you didn't gain or lose
weight over that five day period, your daily average calorie
intake will also represent your daily maintenance level of
calories.

Once you've established your daily maintenance level of
calories, reduce your food intake so that you are 500 calories
below maintenance. Since there are 3500 calories in a pound
of fat, a 500 calorie daily deficit will lead invariably to a loss
of one pound of fat a week. Over a period of time, as you
continue to l ose w eight, your maintenance level of calories
will go down, and weight loss will slow down or come to a halt.
When this happens, reduce your calories another 500 or so
and the weight-fat loss will proceed.

Also see this weeks article on
Toughest Workout, This Is The Workout Your Mother Warned You About

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Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Bodybuilding Supplements and other great prizes.
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Past Newsletters

Common Bodybuilding Mistakes.
Running For Weight Loss.
Bodybuilding Poetry.
Arm Mass Workout.
Abdominal Secrets Revealed.
Quadriceps Development.
My Health And Fitness Story.
Triceps Development.
The Aerobic Myth.
You Can Achieve Your Fitness Goals.
Bodyweight Calisthenics Routine.
The Best Butt Shaping Exercises.
What Is The Best Time To Do Cardio For Maximum Fat Loss?
Natural Ways to Increase Muscle Mass.
Building Trap Muscles Exercises.
Chest Mass Workout.
Building Arm Mass.
Back Mass Workout.
Preventing Delayed Onset Muscle Soreness (DOMS).
Shoulder Mass Routine.
Cut Carbs To Lose Weight.
Three Common Types of Body Fat Testing.
What Is Dietary Fiber?
What Are The Best Whole Grain Cereals?
Cardio For Beginners.
Calories and Energy.
Weight Loss Plateaus and Pitfalls.
Time Under Load Theory.
Periodization Training & Weight Training Frequency.
Exercising while Traveling.
Simple Methods To Test Your Body Fat Percentage.
Aspartame Side Effects.
Making Cardio Fun.
Faster Muscle Growth Tips.
My Gold's Gym Workout at 59!
Cybergenics Squat Workout.
What Are Drop Sets In Weight Lifting?
Chest Expansion Exercises.
Hamstring Exercises for Hamstring Development.
Mr Olympia 2006 Results Winner Jay Cuttler.
The Kelso Shrug System.
Mixing Bodybuilding and Powerlifting Workouts.
Why Warm Up Before Exercise?
Weight Loss Journals.
Easy Ways To Cut Calories.
Cold Weather Workouts Staying Fit During the Holiday Season.
Bigger Hips and Thighs Exercises.
How To Make Your Muscles Look Bigger.
Increasing Workout Intensity.
The Amazing Fat Loss Drink.

Building Muscle and Fitness Articles

Aminogen Best Protein Shake Review

Bodybuilding Rep Speed, Fast Reps vs Slow Reps

Bodybuilding Squats Proper Form

Concentration and Weight Lifting

Drinking Water and Muscle Growth

How To Shock Your Muscles

Importance of Rest for Muscle Growth

Muscle Adaptation to Exercise

Weight Training, Gaining and Muscle Motivation

Pre and Post Workout Meals

Weight Training Intensity Cycling

High Protein Smoothie Recipes

Blueberry

6 oz. light (reduced sugar) fat-free blueberry yogurt, frozen
(This is one container of Yoplait)
1 cup blueberries, fresh
1 cup non-fat milk
Optional protein powder for increased nutrition

Put all ingredients into blender. Blend until smoothie consistency is
reached! 1/2 cup frozen blueberries may be added to make it thicker.

Nutritional Information:
Serves 2, per serving:
Fat: 0 g
Calories: about 128


Melon Madness

1 cup of peach fat-free yogurt, frozen
1 cup skim milk
1/2 cup cantaloupe
1/2 cup honey dew melon
4 ice cubes
1/2 cup strawberries (or subsitute with watermelon)
Optional protein powder for increased nutrition

Put yogurt, milk, and strawberries into blender. Blend on high for
about 30-45 seconds. Then add in cantaloupe, melon, and ice. Blend
once again on high for 1 minute.

Nutritional Information:
Serves 2, per serving:
Fat: 0
Calories: 190

For more great recipies checkout the Bodybuilding Cookbook


Also read our new article on Weight Lifting Myths And Facts

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Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Bodybuilding Supplements and other great prizes.
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Build Big Muscles

How to build big muscles is the number one question on the mind of everyone involved in bodybuilding, especially when just starting out.

Building big muscles is not easy and in won't happen overnight. But when you have the right muscle building information, you will be able to make progress you didn't think possible before!

One of the biggest mistakes many people make when trying to build muscle...

Read the rest of this aricle at Build Big Muscle

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Low Calorie Cooking Tips

Sometimes all it takes is a quick switch to lower the calories
and add a new twist to the flavor of an old favorite. Here are
some ideas for savvy substituting:

* Broil, grill, roast, steam, stew, stir-fry rather than fry.

* Use two egg whites in place of one whole egg in most baked goods.

* Add spices (e.g., cinnamon) to sweet baked goods to enhance the
flavor when you reduce sugar.

* Flavor cooked vegetables with lemon juice, flavored vinegars,
and herbs instead of fat and salt.

* Substitute lowfat yogurt for mayonnaise or sour cream in dips
and dressings.

* Serve fresh, baked, or broiled fruits for dessert in place of
sweets.

* Drink sparkling water with a lemon slice or fruit juice mixed
with sparking water instead of soft drinks.

It just makes good sense to eat the best diet you can. The effort
it takes to make wise food choices can bring big rewards in terms
of general health and fitness, weight control, and an enhanced
sense of well being.


Also see our new article on How To Get Bigger Biceps and Forearms Exercises

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Low Carbohydrate Chicken Picatta Recipe

Following the Atkins low carb plan?

Here's a low carb, muscle building health and fitness recipe,
that's easy to make and tastes great!

1 lbs. boneless, skinless, white meat chicken - sliced thin for
scaloppini

2-4 cloves Garlic - pressed or minced fine

1 large Shallot - minced fine

1 cup defatted Chicken Stock

1/4 cup White Wine

Juice of 1 Lemon

Basil, Oregano, and Pepper to taste

Flour for dusting

1-2 tsp. Olive Oil

1 tablespoon Capers (optional)

Dust chicken pieces until well coated. Heat 1-tsp. oil on high
and lightly brown chicken on both sides. Do not over cook.
Remove and set aside. Lower heat to medium. Add
remaining oil and sauté garlic and shallot until translucent.
Add seasonings and Chicken. Turn up heat to high and
add wine. Boil off alcohol and add stock and lemon juice.
Reduce until slightly thickened. Add capers if desired and
serve.

For more great recipes go to the Bodybuilding Cookbook



Also see out new article on the
Best Back Exercises For Bodybuilding


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Ways To Stay Fit
By Lynne Bailey and Hester B. Golden

There are many ways to get and stay fit. Here's a few:

YMCA, adult or community education classes such as step aerobics,
aquatics, low-impact aerobics, weight training, jazz and other
forms of non-professional dance, tai chi, yoga (some teachers
combine fun, jazzy dance routines with yoga), horseback riding,
swimming and countless others. Go and see for yourself!

For those of you who want to do partner activities, consider
swing, ballroom and western dance classes. Roller and ice
skating are fun couple activities. You can do a lot of
dancing on roller and ice skates!

Water sports, like rowing, kayaking, surfing, windsurfing, water
skiing, etc.

Basketball, touch football, soccer, tennis, badminton, table
tennis, base ball, softball, volleyball, running, jogging,
speed walking, bicycling, nautilus or other exercise machines,
stationary bicycling, stretching (invent your own, I learned
some great ones from my cat! Imagine your an animal and stretch
like they would.) isometric exercise. Try playing some of the
traditionally competitive games and sports without scoring.
(note from Lynne - My husband and I have discovered that tennis,
especially is a lot more fun that way!)

Be creative and design your own fitness routine. If you need new
ideas, as I mentioned earlier, watch a work-out video. For those
who can - hire a personal trainer. Or, keep it simple. Take a
hike or work in your garden!

For you off-beat athletes, consider karate, aikido and other
martial arts, juggling, hackey-sack, outdoor roller skating and
roller blading (some people use ski poles while blading),
frisbee-tossing, archery, pole-vaulting, discus throwing, 50
yard dash, invent whacky relay races, white-water rafting,
rock-climbing, hang-gliding - the sky's the limit!

Also see out new article on the Best Shoulder Exercises For Bodybuilding

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weight gain related to antidepressants

How To Build A Squat Rack.

This rack was copied from my local gym. The construction of it has been slightly modified to make it more suited to the home constructor. The original used pins that had stepped ends that would require a lathe to manufacture. To overcome this...

For the complete article go to Build Your Own Squat Rack

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Oatmeal Pancakes Recipe

These pancakes are high protein! With any oatmeal pancakes, use
regular or quick oats. Avoid using instant oatmeal.

In blender, mix 6 egg whites, 1 cup oats and 1 banana
(or berries). Blend approximately three minutes, or until
batter is smooth.

Preheat griddle to high heat. Ladle one scoop of batter onto
the grill. When bubbles appear on top, flip over to other side
for one minute.

Calories: 528
Fat: 5.8 g
Carbs: 84.4 g
Protein: 35.6 g

Here is another version of bodybuilding oatmeal pancakes you
may want to try:

1/2 Banana
1/4 Cup Oatmeal
2 egg whites
2 oz. Applesauce (natural, unsweetened)
1 whole egg
1 Tbsp Almond butter (optional)
Cinnamon (optional)

In blender or mixing bowl, mix all ingredients until batter
is of a smooth consistency. Cook in pan or on griddle, until
bubbles form on top. Flip to other side and cook additional
minute. This makes about 3 small pancakes.

Calories: 508
Fat: 16.4 g
Carbs: 47.8 g
Protein: 44.5 g

For more great recipes checkout the Bodybuilding Cookbook


Also see out new article on the Best Chest Exercises For Bodybuilding


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Carbohydrates and Fitness
By Dwayne Hines II author of "The Growth Zone" for
full details visit Fast Muscle Growth


Football star David Garrard recently lost 20 pounds in a short
period of time. In an article for Sporting News, he said he
basically cut out all carbs for three weeks to achieve the
weight loss.

Are these types of extreme diets a good way to go?

Yes and no.

Yes, you can achieve some weight loss in the short term. However...

Read the rest of thise article at Carbohydrates and Fitness


Have A Great Leg Workout

To get the best results from your leg workout, train legs on their
own day of the week. When training your legs, you're basically
working half your body in one session.

Training your leg muscles doesn't only work your lower half; it
actually works your entire body, increases your heartbeat and gets
your blood flowing to help burn fat and work your cardiovascular
system. If you're working out hard enough, you won't have any
energy left to train any other body parts anyway.

The squat is the mother of all leg exercises. If you were to do
only one leg exercise, it should be the squat, since it works
your entire body. The regular squat is a great exercise in order
to build your legs and your overall fitness level.

Thigh Exercises
Squats or Leg Press - 4 sets x 12,10,8,6 reps
Leg Extension - 3 sets x 10,8,6 reps

Hamstring Exercises
Lying Leg Curls - 3 sets x 12,10,8 reps
Stiff Leg Deadlifts - 3 sets x 12,10,8 reps

Calf Exercises
Standing Calf Raise - 3 sets x 12,12,12 reps
Seated Calf Raise - 3 sets x 12,12,12 reps


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Don't Let Your Supplements Become Illegal

As you may know the US government is trying to pass a law, HR2749,
which is about imposing totalitarian control on the food supply
(such as mandating GMO-food) and restricting anything natural or
healthy, such as access to supplements or even any natural food.
Our health and very lives and the lives of our children depend on
this being stopped. This is not an exaggeration. Our food supply
will be placed in the hands of large factory farms and
conglomerates like Monsanto who's only objective is profit.

This is nothing short of a full out assault on independent and
family owned agricultural producers to end competition to corporate
producers. Within the verbiage is language that would once and for
all codify Codex Alimentarius into U.S. law. This will restrict
access to all supplements currently available over-the-counter. In
Europe, CODEX has restricted the availability of such OTC products
as Glucosamine and Selenium and now people are required to obtain a
prescription to obtain these supplements. In fact, Vitamin C will
no longer be available in anything larger than a 60 Mg tablet under
CODEX!

Every American needs to know about this, and how they can help
create real change. Email your friends, family, coworkers...
everyone. Tell them their 's and the health and lives of their
children are at stake.

I have established a simple and effective way to let your opinion
be known. Emails and snail mail don't work because emails can be
deleted and snail mail is shredded. BUT a fax must be read,
cataloged, filed and saved FOR YEARS! I have set up a way for you
to fax your State Representative in sixty seconds or less.
Everything you need is on one page. You can locate your
Representative and his or her fax number. I have had political
activist Marti Oakley write a form letter so you can simply copy
it and add your personal information. And You Can Fax The Message
Right For Free!

Please take one minute out of your day and go to http://www.superhumanradio.com/core/2749.htm
and send a fax to your State Representative telling them that you
do not want HR2749 to be voted in as Law. And copy and paste this
and pass it to everyone you know. We must do this now before our
God given rights to healthy natural food and supplements are
sold to the large corporate monsters who put their profit
far above our health and longevity.



Bodybuilding Rest Between Sets

Early bodybuilders workout weren't much differant than the workouts of
competitive weightlifters. They world lift heavy and rest a long time
between sets.

Recent studies show low rep, heavy lifting with five minutes rest
between sets produce...

For the rest of this article go to
Bodybuilding Rest Between Sets


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Health News

Psychiatric drug side effects database & search engine

Every year, thousands of reports of side effects to psychiatric
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Protein, Carbohydrates and Fat

Protein - This is the major source of building material for
everything from blood and muscle to skin, hair, nails and
internal organs. Protein helps control metabolism and
regulates water balance. It also is extremely useful in
maintaining muscle tone and muscle mass.

1 gram of protein = 4 calories.

Carbohydrates - These are sugars and starches and are the
main source of energy for all muscle and body functions.
Carbohydrates, or "carbs", are converted by the body to a
simple sugar called glucose. Whatever glucose is not used
as energy is converted to glycogen and stored in the
muscles and liver, or converted to fat and stored throughout
the body for later use.

1 gram of carbs = 4 calories.

Fats - Known as lipids, these are the most densely caloric
source of energy in the diet. Fats are difficult to digest
and are mostly stored throughout the body rather than used
immediately as energy. Recommended foods are typically
low in fat.

1 gram of fat = 9 calories



Bodybuilding Rep Range

It used to be thought that: Less that 5 reps build strength, but not
muscle size, 6-8 are reps for size, 10-12 reps are for shape, and 20
or more reps are for definition.

People beginning in bodybuilding, generally do best using an 8-12 rep
range. As they get more experience most will try...

For the rest of this article go to
Bodybuilding Rep Range


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Overcoming Emotional Eating

Know your triggers. You have to know which moods send you to
the cookie jar before you can do anything about it. Once you
know your triggers, have a list of alternate things to do when
the mood strikes. "When I get tired or discouraged, I get an
'I don't care attitude,'" says Rebecca. For those times,
taking a walk or reading can help.

Quiz yourself. Determine if you're really hungry or eating for
other reasons. "I'll ask myself 'Do you really need this, or
is it something else, like boredom?' About 80% of the time
it's not hunger," says Geren.

Call a friend. Talking about what's bothering you can keep you
from eating. "I had to be willing to call my support people at
9 o'clock on a Friday night," says Barbara, 46, who's kept off
46 p ounds for more than 15 years.

Challenge the power of food. Ice cream is a poor companion if
you're lonely. "If I eat the whole bag of chocolate chip
cookies, am I going to be any happier? Probably not," says
Wilson.

Take an emotional inventory. Ask yourself: "What do you feel?
anger? resent? fear? regret? What are you upset about?" Then
deal with it, says Barbara. Talk to the person involved, talk
to others, or write a letter -- even if you don't send it.

Editors note: For more information on overcoming unwanted and
negative emotions read the book Dianetics.

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Question:
Which Type Of Meat Is Lowest In Fat And Calories?

a) Buffalo
b) Turkey
c) Beef
d) Chicken

Answer:
In a 3 ounce serving:

Chicken: 3 grams of fat and 140 calories;
Beef: 8.7 grams of fat and 183 calories;
Turkey: 3 grams of fat and 125 calories;
Buffalo: 1.8 grams of fat and 93 calories.

Buffalo (American Bison) were the primary food
source of the Plains Indians of the American
Midwest. Although the buffalo tastes a little like
beef, it's much more lean, and it's even the
lowest in cholesterol of the four meats.

Nutritional data courtesy Jackson Hole Buffalo Meat Co.


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Effective Ab Workout
By John Cleary

Abdominal contraptions seem to be the biggest seller of all the
machines. You've seen them; space-age-looking springs that you
push with your gut, or a rolling device that is supposed to
help make your sits easier. These machines are really not needed.
The only thing that is going to reduce your waistline is honest
hard work. Those machines simplify your workout and make your
effort less effective. If you want to really hit your abs, try
this. Take about three days a week and alternate a group of ab
exercises such as crunches, side crunches, and seated crunches.
No machine necessary.

Let's take a further look at an effective ab workout. To really hit the
abs and slim your waistline you, will need to develop your abs as
well as burn fat. You can have the most developed abs in the world,
but you won't see them if they are buried under a lot of fat. To work
out the abs effectively, you will need to do a combination of ab and
aerobic exercise, at least 3 to 4 days a week. I recommend you do
one-hour workouts split in half: 30 minutes for abs and 30 minutes
for aerobics. The following exercises should be done for three to
four sets of 20 reps each.

Crunches - Works the overall ab area. Lay on the floor with your
knees up. Cross your arms over your body and slowly crunch
your body up.

Side crunches - Works your side oblique muscles. Start out as
you would a crunch, but instead of going straight up, twist your
right arm towards your left knee and vice versa.

Seated crunches - Works your lower abs. Sit on a bench, close to
the edge. Support yourself with your hands. Tilt back a bit and
extend your legs out with a slight bend and slowly pull legs to
chest.

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Food Separation
by Don Lemmon

You have to learn to combine/mix/separate your foods correctly
every meal to get anywhere with yourself. The stomach has no
means by which to separate poorly combined foods. The digestive
processes of protein, carbohydrate and fat food groups is so
different that digestion cannot occur efficiently if the wrong
food groups are in the stomach at the same time. For instance,
the enzymes that act upon carbohydrates are not the ones that
act upon proteins and fats. It isn't a bucket of acid like you
think it is down there. The body wasn't designed to release all
the different fluids needed to breakdown all the different
types of foods at once. Come to respect digestive enzymes and
their limitations. Once you do, as I have witnessed countless
times before, you will achieve that dream body in a fraction
of the time and see not only food allergies almost completely
disappear but health become restored. Why? Because you're
finally allowing yourself to receive nourishment from properly
digested meals and foods.

Improperly mixed foods sit in your digestive tract and spoil.
They go undigested. You receive little or none of the nutrients
you are needing and expecting to get that are in those foods this
way. Not only is that a waste but the spoiling process creates
toxins and other poisons that can make you sick. That is why you
should try not to let more than 2 1/2 hours go between feedings
all day, every day. (Assuming it takes 1/2 hour to finish each meal,
and scheduling meals 3 hours apart.) In case something doesn't get
efficiently digested, then that last meal can be pushed through
your digestive tract by another incoming meal. Think of the food
in your stomach as a clog in a drain. Something must be put on
top of that food to shove it through by applying enough pressure
behind it that moves it down and out your drainage (digestive)
system.

You need to be able to receive your nourishment and that is
unfortunately only possible in bits and pieces that you can handle,
from frequent, properly mixed meals. Properly combine your foods
if for only this one last reason (not just to remain healthy, but)
to live longer and you will watch all of your needs be met at the
same time. Once you determined how to fit all six feedings a day
into your schedule (or at least five), remember to also alternate
between two or three carbohydrate and three protein/fat meals.
Two of your meals are actually snacks, not full meals. Try cottage
cheese, or peanut butter (no sugar added) on celery as a snack or
fruit and yogurt. If you can't do three snacks and have time for
only five feedings, plan either breakfast and lunch OR both snacks
being the carb meals. You should never have two carbohydrate
feedings in a row. That sets off a trigger response for your body
to burn muscle tissue and store fat, where as the opposite, two
fat/protein meals in a row, is optimal and gets you burning fat
instead but there has to be twice the calories in fat there
are from protein.

Sounds good, but it's confusing because you haven't heard this
before? Beats me why not. But what I have taught you thus far
should have explained to most of you why what you do may work and
why what some of you are doing cannot. Then again, I know some are
still panicking because it looks as though I suggest one of those
higher fat diets or something completely off the wall like that.

If you have been mixing proteins, fats and carbohydrates on a
diet, all you have to do to get started is to place the carbs you
eat in meals separate from the proteins and fats. It's pretty
simple really.

For more information on food separation go to Don Lemmon's Know How

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A few excerpts from Obama's Health Care Plan

The below excerpts from the propose Bill pending before Congress—are incredible—and important to read below—it will only take you a moment- and then—please communicate to your US Congressional Representatives & US Senators by email– using the below easy link – and let them know what you think and what you want them to do --

While the Health Care System really needs reform, the current bill is not the right thing to do ---

it is an expensive catastrophe in the making.

please take the time to look at a few of the cited points.

This is Brave, New World stuff --- a not good for your health, your health insurance, or the health of our country, if you conceive freedom of choice and liberty, to be a hallmark of living in the USA.

Let's get it right the first time. Please get in contact with your Congressional representatives and US senators

to let them know how you feel.

http://www.congress.org/congressorg/directory/congdir.tt

Following is a partial analysis of the first 472 pages (of the 1051 pages) of the Health Care Reform Bill. This analysis was done by http://www.familysecuritymatters.org/. I did check out several of the statements made below (by noted page and section in the bill) and found that the ones I checked were accurate. Needless to say, I did not check all of them. If you are interested, below is a link to the actual Bill for your reference.

http://docs.house.gov/edlabor/AAHCA-BillText-071409.pdf

I think it is very important for all of us to be informed. To put it mildly, this is a very diabolical and horrific bill and needs to be stopped in all forms and variations!

More on the health plan... from a quick inventory by familysecuritymatters.org

Pg 22 of the HC Bill mandates the Government will audit books of all employers that self insure.

Pg 30 Sec 123 of HC bill — a Government committee will decide what treatments/benefits a person may receive.

Pg 29 lines 4-16 in the HC bill — YOUR HEALTHCARE WILL BE RATIONED!

Pg 42 of HC Bill — The Health Choices Commissioner will choose your HC Benefits for you.

PG 50 Section 152 in HC bill — HC will be provided to ALL non US citizens, illegal or otherwise.

Pg 58 HC Bill — Government will have real-time access to individual's finances and a National ID Healthcard will be issued!

Pg 59 HC Bill lines 21-24 Government will have direct access to your bank accts for election funds transfer.

PG 65 Sec 164 is a payoff subsidized plan for retirees and their families in Unions & community organizations

Pg 72 Lines 8-14 Government will create an HC Exchange to bring private HC plans under Government control.

PG 91 Lines 4-7 HC Bill — Government mandates linguistic appropriate services. Example — Translation for illegal aliens.

Pg 95 HC Bill Lines 8-18 The Government will use groups, i.e. ACORN & Americorps, to sign up individuals for Government HC plan.

PG 85 Line 7 HC Bill — Specifics of Benefit Levels for Plans. AARP members — your Health care WILL be rationed.

PG 102 Lines 12-18 HC Bill — Medicaid Eligible Individuals will be automatically enrolled in Medicaid. No choice.

pg 124 lines 24-25 HC No company can sue Government on price fixing. No "judicial review" against Government Monopoly.

pg 127 Lines 1-16 HC Bill — Doctors/ AMA — The Government will tell YOU what you can earn.

Pg 145 Line 15-17 An Employer MUST auto enroll employees into public option plan. NO CHOICE.

Pg 126 Lines 22-25 Employers MUST pay for HC for part time employees AND their families.

Pg 170 Lines 1-3 HC Bill Any NONRESIDENT Alien is exempt from individual taxes. (Americans will pay.)

Pg 195 HC Bill -officers & employees of HC Admin (the GOVERNMENT) will have access to ALL Americans' finances and personal records.

PG 203 Line 14-15 HC — "The tax imposed under this section shall not be treated as tax" Yes, it says that.

Pg 239 Line 14-24 HC Bill Government will reduce physician services for Medicaid. Seniors, low income, poor affected.

Pg 241 Line 6-8 HC Bill — Doctors — doesn't matter what specialty — will all be paid the same.

PG 253 Line 10-18 Government sets value of Doctor's time, professional judgment, etc. Literally, value of humans.

PG 265 Sec 1131 Government mandates & controls productivity for private HC industries.

Pg 317 L 13-20 OMG!! PROHIBITION on ownership/investment. Government tells Doctors what/how much they can own.

Pg 317-318 lines 21-25,1-3 PROHIBITION on expansion — Government will mandate hospitals cannot expand.

Pg 354 Sec 1177 — Government will RESTRICT enrollment of Special needs people!

PG 425 Lines 4-12 Government mandates Advance Care Planning Consultations. Think Senior Citizens end of life prodding.

PG 425 Lines 22-25, 426 Lines 1-3 Government provides approved list of end of life resources, guiding you in how to die.

PG 427 Lines 15-24 Government mandates program for orders for end of life. The Government has a say in how your life ends.

PG 429 Lines 10-12 "advanced care consultation" may include an ORDER for end of life plans. AN ORDER from the Government to end a life!

Page 472 Lines 14-17 PAYMENT TO COMMUNITY-BASED ORGANIZATION. 1 monthly payment to a community-based organization. (Like ACORN?)


This bill would drive unemployment, taxes, and the deficit through the stratosphere. It would turn hospitals into the DMV, dramatically reduce our access to healthcare, let bureaucratic slime decide when it's time for us to die, and guarantee that no one in his right mind goes to medical school. As for the damage this would do to individual liberty, well you decide.

Fitness Recipes

Here are a some excellent fitness recipes.

Fitness Bread Recipe

Ingredients for the bread:

1 1/2 Cups Whole Wheat Flour
1 tsp. Baking Soda
1 tsp. Baking Powder
1/2 tsp. Salt
3 Large Ripe Bananas, mashed
3/4 Cup stevia
2 Egg Whites, beaten
1/2 Cup Apple Sauce
1 Tbsp. Light Sour Cream
1/2 Cup Chopped Nuts (Almonds or Walnuts, your preference) chop slightly
more than a 1/2 Cup because you'll need some for the topping.

In a large bowl combine dry ingredients (except stevia), and mix well.
In another bowl combine the bananas, stevia, egg, applesauce, and sour
cream, mix well. Mix dry and wet ingredients slowly. Grease baking pan
with Pam and pour in mixture.

Bake for 35-40 minutes at 375.


Fitness Chili Recipe

1 1/2 lbs lean ground meat (lean ground turkey works well)
1 large diced red bell pepper
5-6 jalapeno peppers diced (or however hot you like)
2 onions diced
2 Tbsp extra virgin olive oil
1 large can crushed tomatoes
1 can of kidney beans or black beans
Half bag frozen corn
2 Tbsp molasses
1 or 2 Tbsp of chili powder
1 or 2 tsp of cumin
1 or 2 Tbsp of crushed garlic
1/2 cup oat bran
1 ripe avocado
1 bag of reduced fat cheddar cheese

Using a large pot, cook meat in olive oil on medium heat. Add all of
the diced vegetables and remaining ingredients (except avocado and
cheese) as you get them ready. Once everything is in the pot, reduce
heat to low and simmer for 45 - 60 minutes.

Top each bowl with freshly diced ripe avocado and sprinkle with
some low-fat cheddar cheese.

For more healthy fitness recipes go to Bodybuilding Cookbook

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Fat Facts

1) Fat is a high calorie food. There are 9 calories in each gram of
fat.

2) Fat contains more than twice the number of calories in protein
or carbohydrates.

3) From a weight loss/calories viewpoint, all fats are equally 'bad.'

4) Low-calorie diets are usually low in fat.

5) If you are trying to lose weight, it is best to reduce your
intake of high-fat, high-calorie foods like butter (80 percent fat),
mayo (75-80 percent fat) and oil (100 per cent fat.)

6) Fast food is generally high in fat and calories.

7) Fat-free foods are not necessarily low in calories. Many fat-free
sweet products are high in sugar and therefore high in calories.

8) From a health viewpoint, not all fats are equally 'bad'.
Monounsaturated f at may contain the same calories as saturated or
hydrogenated fat, but it offers clear health benefits. Even so, the
Food Pyramid Guidelines and official US Dietary guidelines recommend
that all fats should be eaten sparingly.

9) While there is no substitute for proper diet and exercise,
sometimes we are stuck with having to eat on the run and every
now and again we will cheat by eating some great tasting high f at
foods. For such "damage control" take Fat Absorber a product
that naturally blocks absorption of fat in the food you consume.
The blocking action reduces the number of calories available to
the body from the food eat.

For full details go to: Fat Absorber

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Muscle Cramps

A muscle cramp is a sudden forceful uncontrolled contraction of a
muscle. Often causing pain, cramps are most commonly experienced
in the legs.

Cramps usually last less than one minute, but may last longer.

What causes a cramp?

The exact cause of a cramping is not well understood, but here
are some risk factors that are thought to contribute:

· Overexertion and muscle fatigue

· Excess sweating or dehydration which depletes needed minerals.
(Sodium, potassium, calcium, magnesium, and phosphorus).

· Calcification, in which blood gets trapped in a muscle and hardens.

· Wearing high heel shoes or (men usually) shoe lifts

· Age- Leg cramps are more common in adolescents and over 65-ers.

· Some medications have cramping as a possible side effect.

· Claudication - Poor blood supply to leg muscles caused by smoking
and atherosclerosis (hardening of the arteries) can cause a type of
calf pain called claudication. This could be mistaken for cramping.

· A common cause in health clubs is a sudden change in routine such
as a 10% plus increase in activity or new or much harder exercises.

How can cramps be prevented? · Stay Hydrated - It is not exactly
known how dehydration and muscle cramping are related. Drink plenty
of water before, during, and after exercise as well as water before
bedtime.

· Stretch Regularly AFTER Exercising- When working out, a good
post-work out stretching routine will help relax muscles and prevent
cramps. Also make and sure your heart rate is below 105 bps.

· Train Gradually - Gradually build up an exercise program. Sudden
changes in activities can cause cramps.

What is the best way to make a cramp go away?

Usually the most effective steps are:

1. Gently stretch the affected muscle and hold for 20 seconds

2. Firmly, with slow strokes, massage the cramped muscle

3. Warm the muscle (warm towel, bath, or shower)

4. Drink water

When do I need to have cramps evaluated by a doctor?

If cramps become a persistent and recurring problem, see your
doctor.

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