Why "Toning Up" Can Spell Disaster For Your Fitness Results!
0 comments Saturday, April 18, 2009Save yourself from the heartbreak! Find out why "toning up" as a training goal can leave you high and dry with NO results at all. And find out exactly what you can DO about it!
I have to be honest...the first thing I do when someone tells me they "just want to tone up" is slap my palm to my forehead and groan. It's not because I'm frustrated with that person...quite the contrary!
The reason is the whole insidious but popular myth that it's possible to just "get toned" in the first place!
It's a myth that is found every aspect of popular fitness and it's time to put a stop to it once and for all before it robs yet another unfortunate person of their results.
Please realize, I'm NOT frustrated with the the person asking me the question about how to "get toned," but I AM frustrated with a fitness industry and popular media that LEADS people to believe they can make changes to their body without any real meaningful work and without actually building any honest-to-goodness, fully-functioning, metabolism-boosting muscle!
To be blunt and to put it another way, tricep kickbacks with a soup can will NOT stop your underarms from flapping in the wind.
You see, I'm frustrated because this is a myth that keeps people doing useless training that gets them nowhere. And then they give up and may write off all fitness and training as useless for them.
This is something I can't stand to see because I desperately WANT you to succeed in changing your body and getting healthier (it's why I'm in the business I'm in). But ineffective training information can stop you right in your tracks.
Now if you're reading this article because it's your goal to "get toned," PLEASE keep reading because I'm going to lay it all out for you right now...
1. You can't "tone" muscle. You can build muscle. You can lose muscle. Or your muscle can stay the same.
2. You can't "tone" fat. You can gain fat. You can lose fat. But you can't "tone" it.
The look that most people would describe as "toned" is ALWAYS a result of building muscle (or keeping the muscle you've got!) and losing fat...PERIOD. If you don't have muscle mass, you can lose fat but you'll just be a smaller version of what you are right now.
The problem arises when a person uses exercises and programs that bend to the desire not to build a single extra ounce of muscle for fear of "getting big bulky muscles." By doing that, you basically throw out most, if not all, of the most effective things you can do for fat loss!
Unfortunately, what you pretty much achieve with a goal of "toning up" is nothing at all.
And please believe me, I'm not saying this to be mean or discourage anyone from exercising. I'm saying this becuase you DESERVE to know the truth...
Toning up is a myth.
If you want results, you just need to train with challenging exercises and targeted fat-loss programs. It's not glamorous but it works!
And before I go any further, I do need to lay another myth to rest really quickly...merely touching a dumbell or barbell is NOT enough to build massive muscles and make you "bulk up," ESPECIALLY if you're female.
I can only WISH it were that easy! To really build the amount of muscle it takes to get that "bulky" look, you need to train specifically for muscle growth and eat plenty of food. It's hard work and it definitely doesn't come as easily and many people fear!
But by staying away from those challenging weight training exercises, you're NOT going to get the best fat-loss results possible.
You DON'T need to do bicep curls with a jar of pickles. You need to do squats and lunges and work the big muscles of your body that DRIVE your metabolism to burn fat 24 hours a day.
You DON'T need to lie on the floor and do five hundred crunches to tighten your stomach. You need to do interval training for cardio to burn the fat off to show those abs!
Bottom line: if you are serious about wanting results for the effort you put in but an exercise or program isn't challenging you, it won't get you there.
If you DON'T want results and you prefer to spin your wheels, no problem! Just grab a magazine at the grocery store and do the latest toning program that "all the celebrities are using!"
Like I mentioned above, it takes more than touching a dumbbell to get massive muscles...but a little hard work will go a LONG way towards building the body you want!
So now that you know what to do (burn fat and build muscle), how do you do it?
Glad you asked!
Below, I've listed some excellent resources you can check out to get started on your journey...
1. How To Lose Fat NOW - A Basic Fat-Loss Program That You Can Put To Work Today!
http://hop.clickbank.net/?msfitness1/betteru&l=1116
2. BASIC Nutrition - A Quick, Common-Sense Guide To What You Should Be Eating to Stay Healthy and Get Results Right Now
http://hop.clickbank.net/?msfitness1/betteru&l=1109
3. All Fitstep.com Fat Loss Articles and Information
http://hop.clickbank.net/?msfitness1/betteru&l=1039
4. Metabolic Surge - Rapid Fat LossCrafted over 16 years, Metabolic Surge is the result of the combination time-tested training experience and the latest scientific research on the most effective methods of fat loss. By following specific dietary and training programs, you will see EXTREMELY RAPID fat loss, all while hanging onto every ounce of muscle mass.
http://hop.clickbank.net/?msfitness1/betteru&l=400
Conclusion:
Building the body you want is definitely possible! It's my hope, after reading this information, you've got a fresh perspective on the kind of things you can do to REALLY get the results you want and not fall into the "toning up" trap that stops so many people in their tracks with training and eating.
Because with the right training and right nutrition, you'll get to where you want to be MUCH faster.
------------------
Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at (http://hop.clickbank.net/?msfitness1/betteru). He can be contacted at betteru@fitstep.com.
Exercise Less, Not More!
0 comments Saturday, April 11, 2009If I had to pick out the number one reason most people fail to achieve good results in the gym, guess what it would be?
Over-training. Exercising too much.Sounds counter-intuitive, but trust me: It's quite real.
Folks write to me all the time and say...
"Jon, I don't get it. I cannot lose body fat and I'm running six days a week for an hour and training in the gym five days a week for 45 minutes!"
My answer back is usually:
"You are training 4x more than me, and I'm a fitness pro!"
Look, do you take 21 aspirin for a headache, thinking the more you take the faster your pain will go away?
No?
So why apply the same logic to fitness? Only a certain amount is required. Beyond that, you are spinning your wheels.
When I wrote 7 Minute Muscle (available here: http://tinyurl.com/ddsak5, I exposed all the lies about training too long and why this is not the best way to achieve the results you want. Check it out if you want the facts.
One more thing: 75% of your progress will come in the kitchen, not in the gym or on the treadmill.
As for me, I would much rather eat smart and train less than train all the time and be forced to eat 6-8 times a day just to recover from it all.
That makes no sense to me at all. You?
http://tinyurl.com/ddsak5<--- Less Is More!
"Free fat loss course and book!"
0 comments Tuesday, April 7, 2009This is one of the coolest things I have seen in a long time.
Fitness pro Jon Benson released a bombshell last week on the fat-burning world.
He is giving away a book's worth of material in his freee 7-Day Personal Fat Loss Certification Course.
Freee... and get this: Anyone who completes the course gets his book "The Radical Fat loss Blueprint" freee as well.
So there's nothing to buy at all... in fact you get tons of freee stuff AND you can even earn bucks in the program.
It's just too cool for words.
So go see it for yourself:
http://www.fit365online.com/friends/register.php?aff=Msfit31 <--- freee fat loss Course and book
Here is a short review:
The Course is for anyone who wants to become their own "personal" fat loss expert. It is complete with a quiz each day and more material than most people sell in a book... and it's totally freee.
After the course, you get his "Radical Fat loss Blueprint" freee too. This is all about how he and a group of "guinea pigs" experimented with natural techniques and got up to 21 lbs of unwanted body fat off in just 21 days.
The average was 17.5, but some people got as much as 30 lbs off.
All with little to no muscle lost.
It then outlines the 'exact' workout and supplement "feeding" schedule Jon still uses to get into top shape in 21 days.
This is down to the 'hour'... and it includes home workouts or gym workouts. Your choice.
This is his gift to my readers, and I am thrilled to share it with you.
Here you go:
http://www.fit365online.com/friends/register.php?aff=Msfit31 <--- freee fatloss Course and book
Enjoy the course!
“The Five Simple Steps for Losing Twenty Pounds Quickly and Safely”
0 comments Friday, April 3, 2009By Registered Dietitian Jayson Hunter
It’s unfortunate, but true: Many women feel the need to starve themselves when they have twenty pounds they want to lose so they can look great for a special occasion. Whether it is a wedding, class reunion or some other special event there is a tremendous amount of pressure on women to look great. And this pressure often leads to the yo-yo dieting and weight gain that is so prevalent in our society today.
You know the pattern: You starve yourself and seem to drop a ton of weight fast. But then when you go back to your normal eating patterns you gain not only the weight you lost back, but you gain even more!
And it’s all the result of one thing: Starving your body of the nutrients it needs.
As you’ve probably read somewhere by now, your body’s metabolism actually burns more fat when it’s fed more often. So if you want to lose dress sizes and inches fast you need to be good to your body. And that means eating the foods it craves to help it melt fat.
So here are 5 simple steps you can follow to help you lose twenty pounds of pure fat. And these steps will help you keep the weight off and end – once and for all – the yo-yo dieting dilemma.
Oh, but before I forget, at the end of the five tips I will tell you about a website for you to visit where you can even more great FREE info and even a 30 day meal plan to make your life even easier!
1. Increase Non-Starchy Vegetable Intake
You have probably seen this many times before, but I guarantee it is one of the most important steps to losing weight. Why you ask? One reason is because eating non-starchy vegetables increases your fiber intake which makes you feel fuller quicker.
Another reason is that vegetables are energy consumers. It takes more energy to digest a vegetable than a type of carbohydrate. You could actually be in a negative calorie balance if you compared one carrot’s calories to the amount of calories it took to digest and utilize that carrot.
There are studies that show on average for those that ate 4 or more servings of non-starchy vegetables a day were the biggest losers when it came to weight loss.
2. Protein Should Be At Every Meal
To optimally preserve your lean body mass while losing weight it is extremely important to consume some type of lean protein at every meal.
Protein is a great nutrient to prevent you from overeating because it will fill you up quicker.
It is also another nutrient that is energy costly, which means it takes more calories to digest and utilize protein than it does a carbohydrate.
Your best sources of protein are beef, chicken, fish, eggs, and dairy.
3. Eat Whole Grain Carbohydrates
Consuming whole-grain carbohydrates regulates your insulin levels and keeps your body from producing too much insulin. This, in turn, keeps you losing weight.
Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates produce large amounts of insulin. You want to limit or avoid these fast digesting carbs.
By doing this you not only improve your health, but will speed up your fat loss.
Some studies believe that up to 70% of successful weight loss stems from keeping insulin levels in check and to do this means eating whole grains and avoiding simple carbs.
4. Eat More Healthy Fats
Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products.
Healthy fats are great antioxidants. They also help with brain function and many other essential processes that take place in the body on a daily basis.
Essential Fatty acids also help prevent certain diseases such as heart disease and cancer. Some studies are starting to show that consuming Omega-3 products may boost your metabolism by as much as 400 calories a day.
5. Eat Frequent Meals
There is a direct correlation with eating patterns and volume of food consumed as well as insulin levels.
Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
By eating smaller portions throughout the day, you tend to eat less food overall. You also control your blood sugars because, by ingesting a steady state of nutrients throughout the day, your body has no need to significantly elevate insulin levels to handle large amounts of food.
Now of course I do recommend you exercise while making these 5 changes to your diet because nutrition and exercise go hand in hand for fat loss. If you make these simple changes to your diet and take part in an exercise program that has you burning calories then you will drop dress sizes and inches quickly, safely and permanently.
Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.
Healthy Eating On A Budget
0 comments Thursday, April 2, 2009Just recently, my husband and I put ourselves on a serious “budget” and of course this meant a “food budget” as well.
Below are the simple steps we took to continue to live our healthy lifestyle while saving a few dollars in the process.
1. We drastically cut out eating out. It’s shocking to discover how much you are really spending by buying a quick pizza and ordering quick take out every once in a while. What we often don’t realize is that every once in a while is much more often than we think. We are now cooking at home a lot more and discovering quick, easy and delicious recipes that cost very little when made at home. Now we are no chefs by any means but it’s amazing what you can put together in 20 minutes or less by just getting a bit creative and seeking out new recipes.
2. My husband is now packing his lunch. Truth be told, I pack it for him. I often take leftovers from the night before and put them together in a salad or a sandwich. He was spending an average of $7-$10 each day on lunch and taking his lunch instead will save us over $280 a month.
3. Bargain shop. I have become a master of seeking out the sale. I know which grocery stores will put their fruits and vegetables on sale and where I can get the best bargains. If the weather permits, I always go to the local farmers markets to get fresh fruit and veggies. Not only will you save a ton of money at a farmers market, the produce is fresh and delicious.
4. We have learned to love and embrace leftovers. It is amazing what you can do with leftovers once you get a bit creative. Don’t let food go to waste. Use leftovers from the night before for lunch or re-heat for dinner.
5. Cut out the expensive junk food. It’s shocking how expensive cereal, crackers and packaged snacks are. You can get 10x’s more for your money and value by buying plain oatmeal, making your own bread, and snacking on fresh fruit.
Healthy eating does not have to break the bank. Find good deals, learn to embrace cooking and discover the power of the leftover and you will be well on your way to a healthy, cost effective eating plan. Click here http://tinyurl.com/c6yl2n.
How To Lose Weight Fast Without Spending Endless Hours Exercising
0 comments Wednesday, April 1, 2009First off, Warp Speed Fat Loss is a very cool concept. The idea that you have in your hands the exact step by step rapid weight loss blueprint that can help you lose 8lbs in the first week and up to 21lbs in just 28 days is very exciting.
Warp Speed Fat Loss is broken up into two main parts - diet and training. The good thing is you can be a complete idiot in both areas and still lose as boatload of weight since everything is laid out for you.
In regards to the diet. It is put together by nutritionist and fat loss master Mike Roussell. Mike has created a ton of different “diet levels” so all you need to do is 1. Know your body weight and 2. Print out the 28 day diet plan for that body weight. If you don’t like the foods Mike picked out that is okay as he made some really easy to follow videos that show you how to add your favorite foods to his diets.
The training part of Warp Speed Fat Loss isn’t a walk in the park; but if anyone told you that you could lose 20lbs of fat in just 4 weeks without a solid exercise program they’d be telling you lies. It isn’t like you have to spend your whole day in the gym either as each of the workouts are over in less than 57 minutes.
The Warp Speed Fat Loss program has already given hundreds of people results were nothing short of phenomenal. If you are looking for a brain dead simple guaranteed way to lose weight fast then definitely check out Warp Speed Fat Loss. You can pick up your copy at http://tinyurl.com/cb8fpn
