lose 20 pounds fast

Why excess abdominal fat is more DEADLY than you think

Jan 16th, 2009
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Hello-

Below is an article contributed by Mike Geary, the founder of TruthAboutAbs.com. I thought this was an important topic to share with you because the reality is that most people simply don’t realize how dangerous their excess abdominal fat really is to their health.

The Hidden Dangers of Your Excess Abdominal Fat - It’s More Serious Than a Vanity Issue!

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for “miracle” fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I’ve spent over a decade researching this topic, analyzing the science, and applying it “in the trenches” with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution… all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It’s really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don’t waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at…

TruthAboutAbs.com

Train hard, eat right, and enjoy life!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author - The Truth about Six Pack Abs

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How To Get Back Muscles That Stand Out From The Crowd

Jul 3rd, 2009
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A lot of people make the blunder of toning up impressive chest muscles, but forget to build their back muscles. This can lead to some grave back problems in the future. It is extremely important to note that back muscles play a major role in providing steadiness to ones body. Bear it in mind that when you exercise your chest muscles and biceps, it is at your back that the weight and strain of your entire upper body is transferred for preserving an upright stable body.

Want more back info? click>Build Back Muscles

Not many people see your back muscles unless you have your shirt off, which may make building them a less than desirable outlook, but very soon you’ll be glad you did.

In this episode we’re going to have a look at a few work outs you can do to build back muscles that will make you proud.

Pull Downs

Your lat muscles get instantaneous toning with behind the neck pull downs. Seat yourself straight on a bench that is facing the machine. Take hold of the lat bar with both hands stretched wide apart. Then drag the bar at the back of your neck until it comes to shoulder level. Squeeze your lat muscles to get the most out of the work out and repeat.

The Plank

The plank works your entire core area, including your back muscles. For this exercise, take up the position of a regular push-up with your palm and elbow resting on the ground, and elbow in line with your chin. Transfer your upper body weight to the elbows and the lower body weight to the balls on your feet. Maintain that position as long as you can and then release. Once your body becomes used to this work out, increase the amount of time  that you hold that pose.

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Dumbbell Rows

One of the best and easiest of back muscle toning up exercises is the dumbbell row. While doing it, place one of your knees on a bench (the knee opposite the arm you’re going to use to lift the hand weight) and have one arm fully extended towards the ground. You should be just about in a kneeling posture. Now take hold of the dumbbell and try to use your lat and elbow muscles to lift the weight slowly to your side. Continue the process as required.

Bent Over Barbell Rows

Bent over bar bell rows are amazing for targeting your upper back muscles. You will first have to place the barbell on the ground, in front of you. Keep your knees a little bent and your back slightly arched. Take hold of the barbell, and your legs should be inside your arms. Next pull the barbell back and up into your stomach, using your back to do most of the lifting.  Repeat the process.

When doing this work out, it’s imperative that you don’t try to lift too much weight. You can over exert your back very easily. Take extra care while exercising this option of building your back muscles.

Pull-Ups And Chin-Ups

Pull-ups and chin-ups are a wonderful way to develop back muscles, and they’re also considered the best way to test how strong you are in relation to your body weight. Having been usually trained in the high school, this exercise might be quite well known to you.

What you have to do is to lift yourself up to the overhead bar up to where your chin reaches the bar. Requiring no unusual equipment for muscle toning, this exercise makes use of ones own bodyweight for the muscle development process.

By putting into practice these exercises, you can develop back muscles that will enhance your overall looks, strength and improve your likelihood of back problems in the future. A muscular and strong back is an asset of  an intelligent weightlifter!

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Looking For A Competent And Reliable Mississauga Personal Trainer

Jul 3rd, 2009
by Lose 20 pounds fast.
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In Canada, particularly in the City of Mississauga in Ontario, you can see a lot of happy face if you happen to get there and you know why? It’s not just because Canada is a nice place to live in (that’s right), it’s not just because of the fresh fruits and vegetables that you can eat there and certainly not just only because of the friendly faces but it is also a nice place to live because a lot of happy people are physically fit and you know why? It’s because of this best Mississauga health club. Believe it or not but this place sure makes a lot of people there happy and strong and in great shape. A lot of people go to this place and it has everything for everyone. They don’t care if they spend too much time in this centre even though how busy they are just as long as they are giving their bodies a real healthy treat and this fitness centre is the first place they have in mind.

Now that summer is almost here, you can expect that the registered enrollees for this Mississauga personal training club will double or even triple. And yes, talking about personal training, this particular fitness club has enough personnel who can do personal training for people who want somebody who can be at their side and guide them while they are exercising. It is really best to have a personal trainer with you when you are working out. You feel so very safe, you feel you’re a real special person and you feel that you are inspired and very focused if somebody is near you while you do lots of things like cardio boxing, yoga, weight lifting or just running on a treadmill or doing some spinning on a recumbent bike or something.

If ever you’re in this place and you want to be handled well by a Mississauga personal trainer, it’s best to check out this place and see why other people are really into physical fitness and not just on any place but right here in this very friendly and complete Mississauga fitness club and gym.

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Does Tom Venuto’s Burn The Fat Feed The Muscle Work?

Jul 2nd, 2009
by Lose 20 pounds fast.
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Try going into any magazine rack or book store, and you are constently bombarder with books, guides and programs all promising you to guide you in how to lose weight and gain muscle. While some book advise that you eat protein only, others say you should eat less protein. It can all be so confusing! In this Burn the fat feed the muscle review you will get a direct answer, bypassing all the hype and contredictions that are spread around. What is Burn the Fat, Feed the Muscle and what can you learn from it, how will this program be any different from the many others you may have tried?

To start with, a natural bodybuilder is the person who wrote the Burn the Fat, Feed the Muscle book and you will be shown in a step by step manner, how to eliminate your fat tissue while preserving and gaining more of your muscle mass. As you’ll read in this Burn the fat feed the muscle review, this is the same program that fitness models and body builders use to achieve solid muscle mass and reduce their body fat, but it truly can be used by anyone that wants to get healthy and gain muscle. This program is not based on supplements and protein shakes, it educates the reader on how to make healthy choices that will last a lifetime.

 The overall strength of this fitness book is not just because it teaches you, the reader, how to eat better and make healthy choices, but in its motivational factor and goal setting help. Learning how to st goals and work towards then is half the battle in gaining control over your weight. This Burn the fat feed the muscle review shows you just how this book can do that for you. This book contains vital information on how to make healthy choices as well as cardio and weight training exercises and it’s written in a style that’s easy to read and understand.

We live in an era where a “quick fix” is what everyone is looking for and the fitness industry leads the pack with supplements, pills and shakes that are “guaranteed” to help you lose weight. Weight loss cannot be found in a pill and drinking your food does nothing to help you learn how to build muscle mass. If you are just starting off on your weight loss goals, or even if you are a seasoned pro,  take what you have learned from this Burn the fat feed the muscle review, this book should become part of your library, the wealth of knowledge it contains will last a lifetime.

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Burn The Fat Feed The muscle By Tom Venuto

Jul 2nd, 2009
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In this in-depth Burn the Fat Feed the Muscle review, we will take a look at whether or not this type of program truly works and what it can do for you and your weight loss goals. The biggest hindrance of learning how to build muscle mass is trying to rid the body of unwanted fat. In order to burn fat and feed your muscles, it takes dedication, hard work and a great deal of stamina. Burn the Fat, Feed the Muscle is certainly not for the faint of heart, it is packed full of information about the kinds of foods you should eat, the types of exercises you should be doing and, most importantly, muscle building.

Impressivley enough, the main essence of the Burn the fat feed the muscle program is to do as it is called- help you burn your fat tissue. It does so while preserving muscle, water and lean tissue. As you read through this Burn the fat feed the muscle review, you will noticve that many people claim to have a big drop in their weight at the beginnig of the program, this is due to losing water as well as some fat and lean muscle tissue. The goal of Burn the Fat, Feed the Muscle is to ultimately reduce the amount of lean tissue that’s lost and produce real, recognizable fat loss.

Everyone can benefit from the Burn the fat feed the muscle program, as it is designes for everyone from huge weigtlifters to stay at home moms and teenagers. As you’ll learn in this Burn the Fat Feed the Muscle review, this program is designed to educate and provide a lifetime of knowledge to its readers. You will learn about successful eating habits, the best elements to get and stay healthy as well as helpful information about the how and why of fat loss.

This program is not a diet, you will not be restricted to the kinds of foods you can and cannot eat, and you won’t be reduced to eating only protein. Instead, as you can see from this Burn the Fat Feed the Muscle review, this program give you the knowledge you need to make informed, educated decisions about the kinds of food you eat. The overall best aspect of this program is the chapter on goal setting.Losing weight doesn’t just come from using pills, potions or any other miricle. Are you committed to improving youe shape and beng all you can be? if so than this program is for you.

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How Many Times Per Day Should A Hardgainer Eat?

Jul 1st, 2009
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If you are reading this article then the chances are that you already know what a hardgainer is. If you are not aware of the term that basically it kind be defined as some one who has immense difficulty putting on weight in the form of fat or muscle! This is normally said to be because that person has a high metabolic rate.

Metabolism or metabolic rate refers to the rate at which your body burns up the calories it has taken on whilst performing the natural reactions of the body. If your metabolism is particularly slow then it will be easier to put on fat tissue as you are not burning up as many calories at rest as someone with a faster metabolism.

For muscle building purposes we need to create a surplus of calories but for hardgainers this is a difficult thing to do with such a high metabolic rate as it is rapidly being burnt off. So, how can hardgainers counter this? Here is our how to build muscle guide for hardgainers:

1) Keep the cardio workouts to a minimum. Cardio work actually speeds up the bodies metabolism, as well as using up calories whilst doing the exercises, you will also be increasing the rate at which you are burning up calories at rest after your workout. You must avoid this if you are trying to create a surplus amount of calories.

2) Eat for two! You must eat lots of calories. To do so, double the portion of food that you would normally consume. Buying extra large bowls, plates and cups will help you not to forget this.

3) Eat 5-7 meals per day. This is critical to build muscle mass. Your body can only absorb a certain amount of nutrients at anyone sitting so spreading out the meals is also a good thing and ensures that your body is never waiting for its next meal. Eating 2-3 meals per day is claimed to slow down the bodies metabolism which is true but this doesn’t mean it is something that hardgainers sould do. Why? Because your body can flip into a starvation state where it releases particular chemicals that actually inhibit the muscle building process.

4) Use supplemements. Take full advantage of the numerous excellent supplements that are available such as protein shakes and meal replacement powders. These contain large amounts of precisely the things you need. Excellent moments to consume them are immediately post training and immediately prior to training a this is when your body needs them the most.

Stop performing exercises like concentration curls and stick with classic compound mass building exercises. Your program should include: Squats, dead lifts, pull ups and bench presses. These are the most efficient way to put muscle in all the right places with the least amount of effort.

6) Stop doing so many sets. Growth can be stimulated in only 40 minute sessions consisting of only 3 sets for each body part and as few as 10 sets a session. More is often worse for hardgainers! ignite growth then shoot out of the gym and keep your calories available for growing.

7) Drink ample amounts of water. It is crucial for many important reactions in the body so don’t forget to do this. Consume liquid frequently.

There we go, give those tips a bash. Be persistent with these for a couple of months before your judge them. Simply try them out and see what happens? I hope you found our how to build muscle fast tips useful.

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Cramps when body building

Jun 30th, 2009
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There can be nothing more painful than having cramp. some body builders are actually awoken by the pain of cramp in the middle of the night, it can sometimes be that bad. There are successful ways of cutting down on muscle cramping and the pain that goes with it.

The first way to cut down on cramp and the pain associated with it, is to drink lots of water and other healthy fluids. It is recommended that in normal circumstances you should drink 8-10 glasses of water or juice a day. Bodybuilding workout program will need a lot more water or fluids than this, mainly because of the intensive workouts that they do and the amount of food they intake. The best way to tell if you are getting enough water, is to check the colour of your urine. It should be a plae colour, if it seems quite dark, you will need to up your intake of fluid.

As well as having lots of water and fluids throughout the day, another thing to consider, is having regular muscle massages. You have to before and after every work out, warm up, this is a common mistake many people make when exercising and this can be a contributing factor to cramp and the pain that goes with it. Not only will warming up sufficiently help with cramps, another benefit is that it will help you avoid injury as well.

Another common mistake made, is that people when bodybuilding workout tend to overtrain. You have to allow yourself adequate rest so your muscles can repair themselves and therefore grow bigger, constantly training will not let your body do this, and you could also aid injury and cramps.

There are electrolytes in your body that must be replaced after working out and training intensively, and this will of course help reduce any cramping you may be getting. This can be done with salt, but can also be done with sport drinks, ones just like Gatorade. You have to as well, beware of working out in excessive heat or even cold, and when you are hot, allow your body to cool down slowly. Never go from extreme heat to extreme cold atmospheres in an effort to cool off any faster.

Another good thing to remember is to eat a banana before working out, and then also eat another one after you work out. This will help your body to replenish the body’s glycogen levels, and will also help prevent cramping as well.

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Weight Training and How To Reduce Injury

Jun 30th, 2009
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Bodybuilding involves frequent stimulation of the body’s muscles to stimulate muscle hypertrophy. Unfortunately, there is easy way to do this and it requires time for these tissues of the body to slowly adapt. Tendons and ligaments can quite easily be torn as they are very stiff and infelxible. Therefore, it is important that time is acquired applying some work on the tendons and ligaments to stimulate them to adapt and become stronger.

For the ligaments and tendons to adapt it is important to stretch slowly before your workout regime. {Many programs such as those found in the Vince Delmonte Fitness Regime advise on such a recommendation.} This detail must not be ommitted if you are to prevent tearing. In order to stretch efficiently, each body position and muscle group that is worked on should ideally be stretched for about 30 seconds at least. As well as a stretching routine, a very light pre-workout cardio routine such as running on a machine or rowing on a machine is a particularly method to stimulate blood flow to the muscles and ligaments. This will increase the inflow of nutrients and oxygen to the muslces and tendons and prepares them for the workout exercises. These cardio exercises will also assist in significantly stretching the tendons and ligaments.

Having the help of a training partner or assistant on hand will help with the workout program and can also prevent injury This training partner, can assist in the lifting of the weights when no more repetitions or reps can be done. Overstraining will be reduced by stopping the requirement to lift the weight whilst exhausted. The duration of time spent between sets or exercises is of much controversy. It is debated whether a longer duration of time will diminish the risk of injury. The main problem with this advice is that we still have the need to work the muscles and taking ninety to one hundred and twenty seconds in between sets seems an optimal period of time. This amount of time also helps you keep focused.

The duration of time spent after working out is also as crucial as the duration of time bothbefore and during the workout. This is a valuable period of time in which to do a stretching routine. In the recovery period, tendons, muscles and ligaments need optimal amounts of nutrients including protein and glucose to fully recover and adapt to the workouts. During the process of repair the muscle cells will often compensate by becoming larger and will therefore increase the muscle size and growth. The occurrence of getting an injury can be significantly reduced in the long term as the tendons will also significantly develop their strength and flexibility.

With magazines and adverts full of pictures of healthy people with ripped muscualr abs and bulging chest pectoral muscles it is with no surprise that many more people are taking up bodybuilding and doing weight training to build muscle often following a program such as the Vince Delmonte Program. The result of this, however, is that there are many more muscular injuries. Following the advice in this article may help you to reduce the risk of injury.

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Learn the Aerobic Step and Stay Fit

Jun 28th, 2009
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Aerobic step can be a part of a healthy lifestyle. It is important to know that a a balanced meal mixed with a course of routine exercise will lead to a more healthy you. Though making the necessary changes to your diet is crucial, particularly if you are having a problem with obesity, undertaking heart exercises will improve your fitness and contentment. Aerobic step is a simple form of cardiovascular exercise that can do more than straightforward things to your body.

As the name says, aerobic step or more typically called step-aerobics involves stepping on a raised platform or using certain step aerobics kit like a wii fit balance board or other kinds of fit balance board. Standard aerobics are done on the floor where you are stepping in tune to music: your right or left leg moving, knees lifted now and then, leg is curled on occassion, and your arms swaying as well. These are all done to extend the movements of your muscles and to increase the quantity of calories burned.

Aerobic step sometimes involves movement vertically instead of horizontally. There would be a step of 4 to ten inches tall before you and you’d be stepping up and down to the music. This is really an exercise that you can do in the comfort of your own home. You can choose to have a home trainer to help you or you can simply buy Step Aerobic DVD’s that you can easily follow.

As you advance in your exercise program, you can opt to add some tools to help you build more muscles. Noobs would generally begin with a four inch High step then the steps can be increased by 2 in. high increments. You may also add some further risers. Other tools can be brought by buyers over the Net. You can check on different consumer reviews so you know which product would help you best in your aerobic step exercise.

It is vital that when you’re doing your exercise to pay attention to your posture and the way you are stepping. Your head should be kept up and your shoulders back while stepping. Your feet should be targeted on the platform. When stepping down, your toe should hit the ground first rather than your heel. Knee bend should not be more than the right angle which is ninety degrees.

Aerobic step is an enjoyable exercise. Try it and you would be surprised how fit and healthy you will be.

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Muscle Building and Comptitions

Jun 26th, 2009
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You have worked hard to become the professional body builder that you now are. All those hours training, eating right, taking various supplements and resting have finally lead you to the next stage… What exactly is the next stage though? Well it is time to start entering in the natural bodybuilding competitions. There are many various aspects of entering in a body building competition, so lets have a look at them to make sure that you are as ready for them as you think you are.

We need to firstly look at some of the different websites that hold information about various body building competitions, here a just a small selections of them:

http://www.usbf.net/
http://www.worldnaturalsports.com/
http://www.nanbf.org/
http://www.naturalbodybuilding.com/
http://www.nationalgym.com/nga/index.php
http://www.snbf.com/
http://www.inbf.net/
http://www.wnbf.net/
http://www.npcnewsonline.com/

Before throwing yourself into a competition, you need to doubly make sure you are actually eligible for entry, look at the requirements of the particular competition to find out whether you can join. There are usually entry deadlines and maybe even some fees to enter, so make sure you know all the ins and outs before making the jump.

When you have found a contest you want to enter, you will have to diet. This can be considered as the hardest part. You need to lose as much body fat as possible just before the contest, but you have to still maintain your muscle mass. You will need to keep a healthy and nutritious diet and perhaps use some of the various supplements available to body builders. You will lose about one pound of muscle for every three pounds of body fat that you end up losing.

If you do not already know how to pose, you will need to learn before the competition starts. The poses will effectively show your muscles that you have gained in the best way possible. Your physique does matter to how you look, but sometimes someone who knows how to pose right to show off their muscles wins, even when someone else actually had a better physique. So the key is to learn how to pose properly. The poses you will typically need to know are the Front Double Biceps Pose, the Side Chest, The Side Triceps, the Front Lat Spread, the Rear Double Biceps, The Abdominal Pose, and the Rear Lat Spread.

You will also need to have a tan, you will not win if your skin is untanned. There are products specifically desinged that you can use for this, that are specifically meant for competition tans, but you will probably need to spend some time in the tanning booth as well.

Lastly, you need to make sure that you have a membership for the organization holding the contest. It will more than likely be required. You will need some various music of your own to use when you are posing. You will need posing trunks (bring two or three pairs). Bring protein and potassium snacks and tanning lotion. You will need to use some posing oil as well. It can be useful to have someone with you who can help you apply everything you need.

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