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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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.


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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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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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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

Also checkout:
Muscle Supplements
Muscle Books
Muscle Magazines
Muscle Videos
Muscle Personals
Muscle Articles
Muscle Tips
Muscle Sites

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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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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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