Obesity and The Swine Flu

Well, it is happening:

Swine flu is beginning to really take hold.

Not just in the United States, but all over the world.

But that's not the scary part...

... the scary part is the fact that being obese OR overweight has now been directly linked to DYING from the swine flu.

My friend Jon Benson put together a 5-minute video that documents these findings.

This is freee for you to view -- and you owe it to yourself to check it out.

Go here --

Obesity and The Swine Flu click.to.watch

Folks, we have to get a grip on this.

And believe it or not, it starts in your kitchen.

Watch the video to find out what to do.

Thanks.

Fat Loss Muscle Building And Exercise: Get That Six Pack Abs Look

Get That Six Pack Abs Look - Interval Fat Loss Training And Weight Training

Despite the misleading infomercials, the perfectly chiseled fitness models in the
commercials did NOT get their perfect body and six pack abs by using that Carb
contraption they got their perfect bodies and six pack abs through REAL interval fat loss training, weight training and REAL nutrition strategies.

Forget What The Infomercials And Celebrity Diet Gurus Tell You They Don't Work.

Interval Fat Loss Training And Weight Training Work.
.
You should know by now that spot reduction is a myth. You don't get six pack abs or lose body fat by doing 1000's of crunches No amount of ab exercises or using the ab gadjets will get you six pack abs or serious loss of body fat

Only by interval fat loss training, weight training and healthy eating will you burn off that unwanted body fat that will then allow your abs to show.

Interval Fat Loss Training and Weight Training Workouts Efficient and Effective for losing body fat to get that six pack abs look.

Six pack abs and permanent body fat loss are obtained with the use of interval fat loss training with the use of compound exercises.

What are compound exercises? They are exercises that use multiple muscle groups for Interval Fat Loss Training and Weight Training.

*Squats
*Deadlifts
*Bench Presses
*Cleans
*Clean and Presses
*Pull-ups
*Dips
*Mountain Climbers
*Burpees

For the ultimate in lean muscle gain and to lose body fat for that six pack abs look these are the exercises you should be using. You could put together a workout of 3-5 of these exercises 3 times a week and you would have an excellant weight training and interval fat loss training workout.

Oh and by the way these workouts shouldn't take you more than 40-45 minutes for weight training and 20 minutes for your Interval fat Loss Training. Doing them on seperate days.

By focusing more on interval fat loss training, weight training and using multi-joint compound exercise as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout which increases your loss of body fat, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone

Using compound exercises when doing weight training and interval fat loss training is proven to increase your metabolism which in turn is causing you to lose body fat long after your workout is over. Having lean muscle as opposed to higher levels of body fat causes body fat loss at a higher and faster rate.

Interval Fat Loss Training and Weight Training Lose Body Fat Get Six Pack Abs

Over the last 10 years, scientific research has indicated a couple of very important
things to us about weight training for body fat loss and the six pack abs look. First of all, lifting heavier weights while exercising leads to a higher caloric consumption by the body in the period for about 1-2 days following the workout when compared to lifting light weights with high repetitions.

So thats why 6-8 repetitions per set is better than 12-15 reps per set when it comes to stimulating the metabolism for losing body fat permanently.

Have you noticed in our talk about losing body fat and getting six pack abs I haven't even mentioned any abs specific exercises? That's because with weight training and interval fat loss training workouts of compound exercises you are indirectly working your abs.

Stop thinking doing hundreds of crunches and other ab specific exercises stick to interval fat loss training and weight training workouts just doing ab specific exercises are not going to create enough of a metabolic response in your body for you to lose belly fat.

I often get asked what the best types of exercises and workouts are for losing body fat in order to get six pack abs. The problem is that most people who need to lose body fat looking to try to uncover their six pack abs are searching for some miracle six pack abs workout that is going to slash the fat off their abs in no time. The Six pack abs miracle workout? Interval Fat Loss Training.and Weight Training.

To Get That Six Pack Abs Look Forget The Hype And Gimmicks Use Interval Fat Loss Training and Weight Training. For Losing Body Fat

Busy Women Fat Loss - Total Body Workouts

Busy Women Fat Loss - Total Body Workouts


Total body workouts forget any thoughts or information you read about spot reducing. Spot reducing doesn't work end of story. The only way to get a firm butt, slender thighs, tight abs and get rid of that saggy arm fat is by training your whole body each workout.

Weight training, kettlebell training, interval training, bodyweight exercises and eating healthy are your keys. In this article I am going to concentrate on the training and workouts for total body conditioning. In other articles we will look at healthy eating for lean muscle gain, fat loss and increasing your energy.

By using total body workouts you will not only get faster and much better results (inlean muscle gains and fat loss) but your workouts will be much shorter. At home or at the gym wherever you workout your workouts should take you at most 40 minutes.

If you are spending more than 40 minutes you are probably not working out at the proper intensity level. Your weight training workouts will probably be the longest in terms of time. But this can also be shortened by cutting down your rest time in-between sets.

I am a big believer in variety in workouts. By variety I mean using all the training systems I mentioned above.

Let me give you a rundown on the 4 training sytems for total body workouts.


There’s different ways to build strength, add lean muscle and lose fat:

Today a begginner bodyweight only total body workouts.

• Bodyweight Exercises. Master your own bodyweight first. Pushups, pullups, situps,
squats, etc are the best place to start. Bodyweight workouts are what I would advise to anyone who is just starting an exercise program.

Here is a begginning Bodyweight program for total body workouts:
1) Prisoner Squats
2) Push-ups
3) Burpees

Stay with this 3-4 days a week for 1-2 weeks. I want you to just get your body and conditioning level ready to take on more diffucult workouts. Work up to 3-4 sets for 8-10 reps. As a beginner if you think 2 weeks isn't enough stay on it longer you will know when its time to move on.

Coming in future articles I'll be covering the following and more.


* Weight Training. Using free weights, barbell training specifically. You can build a
massive amount of strength,lean muscle and achieve great fat loss results with just a simple set of weights.

When doing Weight training Compound exercises like Squats, Deadlifts, Presses, etc build the most strength, lean muscle and is still the best method for fat loss.
most strength the fastest.

* Kettlebell Training You can train at home, or go outside and get some fresh air. Kettlebell training is a form of training that will not only improve the appearance of your physique, it will give you strength and mental toughness that you did not know was even possible.

* Interval Training What most people don’t know is that intervals are the best cardio method for fat loss. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. Intervals continue to burn calories and fat after the training session, and that’s something you won’t get from slower, longer sessions of cardio.

Fat Loss Muscle Building And Exercise: Build Muscle And Burn Fat At The Same Time

Can You Gain Muscle and Burn Fat at the Same Time?


-- By Jon Benson, Author of "7 Minute Muscle"


Many fitness pros just plain don't believe that you can burn fat while building muscle at the same time. Every time I read an article by some doctor or expert claiming it's "biologically impossible" to gain muscle on a hypocaloric diet (a diet low in calories) I just laugh.

I do more than make claims - I have proved this to be true many times. I've had my body fat hydrostatically measured during several peaks. In all but one I showed an increase of muscle mass and a decrease of body fat during a 12-16 week period. The one time I didn't show an increase in muscle mass when was I was training the most in the gym. That may not make sense right now, but it will in a moment.

Read the full article here: Gain Muscle And Burn fat at the same time

Fat Loss Muscle Building And Exercise: Why You Don't Workout

So here's the million-dollar question:

"What's the number one reason people don't work out?"

Is it lack of money? Lack of motivation? Perhaps they lack the ideal workout plan?

Nope. It's TIME. Or rather the lack thereof.

"We know that 50 per cent of the population doesn't [exercise] and the most commonly cited barrier to exercise is lack of time." This quote comes from exercise researcher Martin Gibala, a kinesiology professor at McMaster University in Hamilton.

Gibala put his theory to the test in a study that was published in the Journal of Physiology. In it Gibala compared a group who exercised "traditionally" --90 to 120 minutes per day -- with another group exercising far less: Only 20 minutes per day and only three days per week.

That's a whopping one hour per week folks. My 7 Minute Muscle plan calls for five workouts withresistance five days per week plus 9 minutes ofa specific cardio protocol two-three days per week.

If you do the math, that's about an hour per week as well.

This is the "Level 1" workout. There are three levels depending on your goals and exercise tolerance.

Find out more here --

7 minute muscle<--- brief is best!

Back to Gibala's study:

In just two weeks both groups showed improvement in both exercise performance and oxygen uptake.(Remember, fat burns in the presence of oxygen.) The kicker is that both groups were almost identical in their improvement.

Why?

Because the brief exercise group trained with greater focus and more intensity -- exactly how I suggest you train. This is just one of dozens of studies that confirm the benefits of shorter but more intense workouts.

However, there is a catch:

Train too hard and you will shut down your fat-burning furnace. Your body perceives over-exertion done over an extended period of time as a sign of pursuit. It cantrigger an ancient hormonal sequence that says, "I'm being chased by a tiger! Horde the fat!"

The body literally shuts down what it considers to be unnecessary activity in favor of self-preservation. And guess what? Burning off those hips and love handles is not a biological necessity. You have to learn when to hit it hard AND when to rest and recover.

Finally, you have to put yourself into the proper mental state in order to see greater results in the shortest period of time.

I devote an entire chapter to that in "7 Minute Muscle." You can read more here -- 7 minute muscle<--- brief is best!

* Just remember these three key points *

1. Time is the greatest barrier to fitness.

2. Workouts can be short and very effective.

3. The body goes where the mind directs.

Train Smart

.

Sincerely, Jon Benson Author,

7 Minute Muscle
Best-selling author of "Fit Over 40" and
"The Every Other Day Diet"

How To Tighten, Shape And Firm Your Butt

Metabolic Surge For Rapid Fat Loss: How To Get A Firm Butt

Do your thighs get more work than your glutes when you’re doing
glute exercises?

This information is going to change the way
you train your glutes forever!


It’s a common problem that many people run into when they’re trying to build and work the glutes: the thighs take over the exercises and the glutes get left out in the cold!

One of the major reasons this happens is that some of the most effective glute-building exercises are also among the most effective thigh-building exercises, e.g. squats, lunges, leg press, etc.

And, quite often, a person who has smaller glutes and whose goal is to build their glutes already has muscle attachments and leverage issues that favor thigh development over glute development. This can set them back right from the start.

If this sounds like you, read on, because the information you get today is going to change the way you approach your glute training forever!

Let me put it this way…if your glutes already have a hard time getting involved in exercises, performing more exercises won’t solve the problem! You’ve got to properly target your training to make sure the glutes get worked more than the thighs or you simply WILL NOT be able to maximize your glute development.

Today, you’re going to learn a number of training techniques that can help build those large, round firm glutes you’ve been looking for! They will help you to overcome any physical and anatomical limitations your glutes may have.

[Please note: there will be a link to photo demonstrations of several of these exercises, positions and techniques below.]


Techniques:


1. Consciously squeeze your glutes HARD while doing your exercises

Are you sitting in a chair? Clench your glutes as hard as you can. Feel the squeeze? This is what you need to strive for while doing glute exercises.

When you do a lunge, squeeze the glute hard while you’re pushing up. This will help to activate the glute muscle. It’s all about getting your mind into the muscle and forcing it to contract rather than just going through the motions of an exercise. By concentrating on squeezing the glutes hard during your sets (of whatever exercise you’re doing), you’ll be activating the muscle fibers of the glutes and increasing the amount of work they do.

If you don’t believe this technique can work, try this: go for a walk up and down some hills squeezing your glutes hard as you push yourself forward with each step you take. The following day, sitting down will take on a whole new challenge!


2. Push with your heels

The transmission of force and tension from your foot through your leg and glute can be altered by where you put the tension on your foot. If you push with the balls of your feet (the forefoot area), more tension will be placed on the frontal thigh (the quadriceps). If you focus on pushing more with your heels, more tension will go through the back of the thighs and to your glutes.

By pushing with your heels, you can take FULL advantage of this force/tension relationship. For example, when you’re doing lunges, try to raise the toes of your front foot off the ground. This removes tension from the front and focuses more on the heel. This will, in turn, send more tension to the glutes, making them work harder.

There are several practical techniques you can use to really force the heel push. For example, on lunges, do them with your heel on the edge of a stair or Step platform. Place ONLY your heel on the surface and do the lunge from there (be careful of your balance on this, however, as your base of support is decreased with this technique).

If you’re doing the leg press, you can focus on the glutes by placing your heels on the top edge of the foot plate (the rest of your feet surface will be off the top and not pushing on anything). When doing squats, simply raise your toes up in your shoes to achieve a similar effect.

To view these techniques in action, please click this link:


3. Visualize “sitting back” when you’re doing your glute exercises

This idea is similar to the concept of pushing with your heels above. When you “sit back,” more tension will be sent through the back of the thighs and the glutes. If you lean forward (the opposite of the “sitting back”), you will tend to throw more tension on the quadriceps (the front of the thighs).

We can use both the squat and the lunge as examples of this. When doing the lunge, don’t let your torso angle forward while you’re performing the movement. This will throw more tension on the quads. Visualize yourself “sitting back” into the movement. Your body won’t let you lean back far enough to fall over but this “lean-back” will put more tension on the glutes immediately. This is something you can try at home right now and feel the difference right away.

If, when you’re doing squats, you don’t normally feel the glutes working very strongly, you could very well be leaning too far forward as you squat. This throws more tension onto the quads and lower back. This problem is often caused by a lack of flexibility in the calves. To fix this, stretch the calves for at least 5 minutes before doing any squat exercise. You will soon find you’re able to sit back more and maintain a better body position (more upright torso). This will turn the squat into a great glute-builder for you!

IMPORTANT! If you do Smith Machine squats, specifically with the feet placed a little forward of the bar while you sit backwards into the bar as you do the movement, beware! This variation of the squat places a TREMENDOUS shearing force on your knees.

Unfortunately, the knee joint simply wasn’t designed to push backwards against resistance in this fashion and long-term use of this squat variation can lead to knee injury (basically, every time you do this exercise, you’re grinding the connective tissue down a little more – not a good situation). Don’t worry, though! Squats themselves, when done properly, are an excellent exercise!

To view these techniques in action, please click this link:

4. Pre-Exhaust Training

Pre-Exhaust Training is one of the single most effective techniques for FORCING reluctant muscles to respond to training. The idea behind this technique is simple: first, use an exercise that works ONLY the target muscle. Then, immediately follow that with an exercise that works the target muscle AND several other muscles in addition. You essentially exhaust the target muscle first (with an isolation exercise that works only that single muscle) then use an exercise that utilizes other muscles (a compound exercise) to help push that already pre-exhausted target muscle harder.

The two isolation (single-muscle) exercises that I recommend for the glutes are low pulley glute extensions and glute push-ups. Low pulley glute extensions are done by attaching an ankle harness to your leg, standing facing the pulley machine and extending your leg straight back behind you. Glute push-ups are done by laying flat on your back with your knees bent 90 degrees and feet flat on the floor. From this position, push your hips up towards the ceiling, squeezing your glutes hard. This exercise can also be done one leg at a time (just cross the non-working leg over the other).

Do as many reps of this exercise as it takes to reach muscular fatigue (it could be 8, 15 or even more, depending on the resistance and your strength). The real muscle-building work gets done on the second exercise.

To view these two exercises in action, please click this link:

Glute Extension and Glute Push-up

When you’ve completed your set, immediately (and I mean IMMEDIATELY – no rest periods here) move into the compound exercise for the glutes. Compound exercises for the glutes include squats, lunges, leg press, and (my personal favorite glute-builder) the one-legged bench step squat.

Use a fairly heavy resistance for the compound exercise…as I mentioned above, this is where the muscle-building work gets done. Use a resistance that will allow you get about 8 to 12 reps per set. This is the most effective rep range for muscle building.

Squats:


Lunges:


One-Legged Bench Step Squats (demo video available for this one):


In my experience, the best pre-exhaust approach is to focus on one leg at a time rather than doing both. It may take a little longer but the glutes get worked more thoroughly and your results will most likely be better. For example, do One-Legged Glute Push-Ups with your left leg then immediately do Bench Step One-Legged Squats on your left leg. Take a rest then do a set for your right leg.

—

Conclusion:

Regularly using the four training techniques I’ve described above can have a HUGE impact on your glute-building progress. It’s all about properly targeting your training to FORCE the glutes to take the lead in the exercise. With these tips, you will build larger, firmer, rounder glutes. Guaranteed!

Interested in a complete glute-building training manual to take ALL the guesswork out of building those larger, rounder, firmer glutes? You need “Gluteus to the Maximus – Build a Bigger Butt NOW!”

In it you’ll find exercises, training programs, workouts, nutrition and supplement information, stretches, and much more…all targeted towards one single goal: building a bigger butt FAST!

Click this link right now to learn more!

How to get a firm butt

——————

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 FitStep.com. He can be contacted at betteru@fitstep.com.

Gain Muscle And Burn Body Fat At The Same Time

I just received this article from Jon Benson and HAD to share it with you.

It really opened my eyes to what is possible.

Let me know what you think, okay?

Joseph

---------------------------------------------

How To Gain Muscle And Burn
Bodyfat At The Same Time

by Jon Benson


What is your "big dream?"

I have two:

-- To make an impact on the lives of over 10M people before I die;

-- To have a family that's mobile so I can live in many places.

Not bad, right?

Want to know a "third" dream of mine? One that I saw become a reality a few years ago?

To gain muscle AND burn bodyfat all at the same time.

It's like a pipe-dream that somehow worked its way through the pipes and into my gym.

It is not easy, granted, but you can do it.

Almost anyone can do it.

You just have to train and eat in a very specific way.

Listen: You do NOT want to just "burn bodyfat" or god-forbid "lose-weight"... that will not give you the body you want.

You absolutely MUST shape your muscles, tighten and tone, and burn bodyfat.

And you can do it at the same time.

Most pros disagree with me. They think it is metabolically impossible to gain muscle while in a state of low-calorie dieting.

They are wrong.

Here's an article I wrote on this topic. I hope you enjoy it.

To save you time, I put a link to the online complete version of the article below...

- - - - -

I remember a friendly argument with my co-author of Fit Over 40 Tom Venuto. It all started when I told Tom how I was eating and training for my last peak. A peak is where you lower your bodyfat and try to maintain as much muscle mass as possible.

"There's just no way I could ever get in shape eating and training like that," says Tom. "Sure you could man...what are you, a mutant?" Tom fires back, then me, then Tom....and so it goes. (I really didn't call Tom a mutant. That was creative liberty.)

So why are so many fitness pros like Tom freaked out about my training and nutrition plan? Simple: I claim it burns fat while building muscle at the same time. Every time I read an article by some doctor or expert claiming it's "biologically impossible" to gain lean muscle mass on a hypocaloric diet (a diet low in calories) I just laugh.

I do more than make claims--I have proved this to be true many times. I've had my bodyfat hydrostatically measured during several peaks. In all but one I showed an increase of muscle mass and a decrease of bodyfat during a 12-16 week period. The one time I didn't show an increase in muscle mass when was I was training the most in the gym. That may not make sense right now, but it will in a moment.

Article Continued Here --

Gain Muscle And Burn Fat