Muscle Building Rules
by Paul Becker

After 30 years of being involved in bodybuilding and fitness,
I feel the following are the basic laws of building muscle
and are what make any muscle building program work or not
work.

Read the article at Muscle Building Rules

Make 2010 your year to get in the best shape of your life.
The truth is that what someone works at hard enough and
long enough he will eventually get. The only way you can
fail is if you quit. Below is one of my favorate
inspirational poems.

Don't Quit
Author unknown

When things go wrong, as they sometimes will,
When the road you're trudging seems all uphill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest, if you must, but don't you quit.

Life is strange with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about,
When he might have won had he stuck it out;
Don't give up though the pace seems slow,
You may succeed with another blow.

Often the goal is nearer than,
It seems to a faint and faltering man,
Often the struggler has given up,
When he might have captured the victor's cup,
And he learned too late when the night slipped down,
How close he was to the golden crown.

Success is failure turned inside out,
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far,
So stick to the fight when you're hardest hit,
It's when things seem worst that you must not quit.

Also see our new article on Arnold Schwarzenegger Back Workout Routine

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High Intensity Bodybuilding

Here are some advanced techniques for seasoned bodybuilders. Use then when
you feel as if you need a boost in the gym to promote muscle growth when
your regular workouts just aren't getting results.

Read the full article at High Intensity Bodybuilding

Effective Ab Workout
By John Cleary

If you turn on the TV, each day you will be bombarded with the latest
and greatest exercise device that promises to magically shed those
pounds in only ten minutes a day. 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 your weight with your hands. Tilt back a bit and
extend your legs out with a slight bend and slowly pull legs to
chest.

Also see the Bodybuilding Food Guide and Bodybuilding Terms and Definitions, Bodybuilding Dictionary

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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.

Get Lean Quick 14 Day Rapid Weight Loss Diet System


Bodybuilder Workout Routine, 3 Way Split Workout

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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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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.


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


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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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