Why Weight - - The Sequel

Why Weight - - The Sequel
How do we lose weight the keep it off? By committing to
health. By making health a priority. Each day that you
make the healthy choice of food and work out, you are
investing in your health. You would never miss paying an
insurance premium, would you? Now you make exercise and
proper nutrition just as important. When you got married,
you said “I do”. You didn’t say
“Well, I’ll try….” You can choose
to stand in your commitment to maintaining a healthy
lifestyle. Here are some simple steps to help you stay on
the healthy path for life:

1. Stop using that 4-letter word: DIET. That not only
connotes deprivation, but also a short-term
goal…..like you’ll follow the plan, get your
goal, and stop. Health is a lifelong value!

2. Start keeping a food diary. Write down everything you
eat, every time you eat. Most of us are unaware of how we
spend our calories (and our money). By keeping track of
what you eat (or spend!) you will quickly see your
patterns, and then be abler to make healthy food choices.

3. Fool-proof your kitchen and/or office. Get rid of
anything unhealthy. If you are thinking “But, Dr.
Nancy, I have kids!” Why would you want to allow
them to learn unhealthy eating habits? This is about
changing your lifestyle for maximum health and minimum
temptation. Set yourself up for success by only having
healthy foods and healthy eaters around you.

4. Accept that exercise is just as important as healthy
food choices. Check with your doctor to see what is the
best exercise program for you. If you are just starting
one, make sure you start off with “baby steps”
- - - i.e., start off walking briskly for 15 minutes a day.
After a week, bump it up to 20, then 30, etc. Then when
you are ready, start running. Or enroll in a
beginner’s yoga class. If you don’t like
exercise, pick something that doesn’t seem
“exercisey.” There truly is a sport for
everyone. Perhaps you’d enjoy a martial art, or
hiking, salsa dancing, biking with your child, or swimming,
or join a softball team, or pick up a tennis game with a
friend. You may not be in love with exercise, but you can
learn to enjoy the results, if nothing else. You probably
don’t really enjoy paying taxes either, but you do it
to avoid the consequences. You can always find ways to
make your exercise program more fun: wear a great outfit
in your favorite color, get top of the line shoes (if you
pay a lot for them, you’ll probably be more inclined
to use them), make a piggy bank and pay yourself each time
you work out. Or, make a campaign contribution of $100 to
an opposing political party (that one really hurts!!!).
Enroll a friend/family member to hold you accountable.

5. Write in your calendar or datebook each week in advance
the times/dates you will work out. Honor those appointments
as if they were more important than a doctor or dentist
appointment. They are. Nothing is more important than
your health. If you don’t have that, then you
can’t work, take care of kids, etc. There are 168
hours in the week. You can quickly calculate how many
you spend sleeping, eating, working, commuting, child
caring, etc., and see that you can carve out 10 hours a
week (including driving to gym, changing, showering, etc.)
for your health. That is less than 10% of your time, yet
your body works 100% of the time for you! Give yourself
the gift of allowing all your vital organs and systems to
recharge, oxygenate, and rejuvenate you. Every cell of
your body will respond positively. Most of us continually
overeat and stuff and never move. How would it be if you
kept filling up your car’s gas tank till it was
spilling over, and then never driving it? This is what many
do with their bodies. You can start thinking of food as
fuel. Stop fueling when full, and then burn it off. Just
imagine if you were given one car that you could drive for
the rest of your life. You’d probably be very careful
about what sort of fuel you put in it, who repaired it,
drove it, even looked at it. Well, your body is your only
vehicle for life. Start treating it like the precious jewel
that it is, and you will very soon feel better, sleep
better, look better, have more mental clarity and emotional
stability.

6. Prepare for plateaus. Most people “fall off the
wagon” when they hit a plateau. This is a perfectly
natural phase of any change process. While it appears
that nothing is happening, know that lots of things are
going on behind the scene. Much like intermission at a
play…it looks like nothing is happening onstage, yet
there’s a flurry of activity backstage that will be
revealed to you if you wait it out. What is happening in
the human body when the scale doesn’t budge is that
every system, organ, cell is absorbing the new adjustments.
It’s as if gauges and levers and toggles and
switches are all being readjusted to the new program. And
it takes some parts longer than others. Just like in a
classroom, the teacher must wait for every child to
understand the lesson at hand before moving on to the next
one. This trains every cell in the body for long-lasting
results. This is precisely why rapid weight loss programs
(“crash diets”) only promote the yo-yo effect.
If you’ve trained your body one way for 35 years, you
cannot expect it to be re-trained in 30 days! The body
cannot possibly adapt to a new program that quickly. Slow
and steady ensures permanence. So, expect
plateaus…..even welcome them. This is proof that
your new body is adapting.

7. Focus on your progress. Remember, we get whatever we
focus on, and whatever we focus on expands. If you
celebrate losing 5 pounds, 10 pounds, 20 pounds, etc., you
will enhance the process. If you focus on how slow
it’s going or what a “fat pig” you still
are, guess what will happen? Stay patient and positive,
and plan activities to redirect your energy. Remember,
being overweight is a voluntary condition. You and only
you can control what you eat and drink, and how much you
work out. There are few guarantees in life, but one thing
IS guaranteed: if you burn up more than you eat, you can't
not lose weight! See ya on the healthy path.....

----------------------------------------------------
Dr. Irwin is a psychotherapist/therapeutic hypnotist in Los
Angeles. She is also an author, speaker, and exercise
fanatic.
http://www.drnancyirwin.com
http://www.youtube.com/DrNancyIrwin

5 Tips On Choosing Digital Hearing Aids

5 Tips On Choosing Digital Hearing Aids
If you find yourself hard of hearing, do not fear.
Millions of people suffer from some type of hearing loss.
Hearing aids are now better than ever but choosing one can
be a little overwhelming.

Here are 5 tips on choosing digital hearing aids.

1. Style
Hearing aids come in various styles. The type and degree of
hearing loss determine the style that works best for you.
Consult with an audiologist who can advise on a suitable
style for your hearing loss.

There are 5 main styles of hearing aid.

CIC – Completely in the ear canal hearing aid fits
deep into the ear canal and is not visible. These are
super-small devices. One drawback is that the tiny size
prohibits many features.

ITC – In the canal hearing aid fits partially into
the ear canal although not as deep as the CIC style.

ITE – In the ear hearing aid fits into the outer edge
of the ear. While this style may be more visible it is
also easier to handle and insert.

BTE – Behind the ear hearing aid attaches to the
outer ear and rests on the back of the ear. It is making a
revival partially because of its similar shape to cell
phone headsets and the style lends itself to improved
hearing.

Open fit hearing aid is similar to BTE hearing aid but
smaller. It uses a small tube to send sound into the ear
canal.

2. Basic features
All hearing aids have the same basic features. A
microphone is used to pick up the sounds for amplification.
The amplifier increases the volume of the sounds. A
speaker is used to provide sounds into the ear canal to be
heard. All hearing aids run on battery power. The
frequency with which the battery needs to be changed will
depend on the number of features, the size and amount of
use.

3. Digital or analog
Analog used to be the standard hearing aid and the first
type that was available. As technology advanced digital
hearing aids were born. These started out being quite
expensive. Today, however, the prices have become quite
affordable making the analog styles all but obsolete.

4. Accessories
A remote control is handy to easily control volume and make
other adjustments. Directional microphones help to pick up
sounds that come from various directions. Adapters enable
your hearing aid to be used with your telephone and cell
phone.

5. Hearing aid brands
When choosing a hearing aid, always purchase a reputable
brand. Consider how long the hearing aid manufacturer has
been in business as well as their guarantee and warranties.
Siemens, Phonak, Starkey, Widex and Rexton offer some of
the highest quality hearing aids in the market. Shop
around, compare various brands and prices to find a digital
hearing aid that fits your lifestyle and budget.

----------------------------------------------------
Looking to buy digital hearing aids? Make sure your read
our comparisons of Starkey, Beltone and Siemens digital
hearing aids at
http://www.abouthearingaid.com/art-dig

Bodybuilding Tips: 20 Rules for Packing on Muscle

Bodybuilding Tips: 20 Rules for Packing on Muscle
20 Mass Gaining Tips for the Hard Gainer. If you are having
a hard time gaining muscle mass or, if you just want to
have a little more information on how to stay on track with
continuing gains in your muscle mass, here are 20 tried and
true bodybuilding tips. Learn these 20 tips and apply them
to your bodybuilding program regularly.

1. Increase resistance regularly. Your muscles will grow
in response to increased demand upon them. You must
regularly increase your weight, reps, or intensity in order
to increase your muscle mass.

2. Use Moderate Reps. Sets of 6 to 10 reps are best for
bodybuilders. Sets of five or less reps tend to build more
strength than muscle mass and sets greater than 10 reps
tend to increase endurance in a muscle, rather than cause
it to grow in size. (The exceptions to this rule are
calves, abdominals, and forearms, which tend to respond
best in rep ranges of 10 to 15).

3. Use Basic Exercises. Build your workouts around
compound multi-joint movements such as squats, deadlifts,
barbell rows, military presses, and bench presses
(inclined, flat and decline).

4. Eat Protein Frequently. Each day you need to give your
body 1 to 1.5 grams of high quality protein per pound of
body weight. Divide this intake into five or six meals
that are spaced no more than three hours apart. Try to get
most of this protein from animal sources like beef, fish,
dairy and high quality protein supplements.

5. Do Not Use Shortcuts. Avoid trying to speed up your
progress by working out too much without sufficient rest,
taking steroids, eating too many unnecessary calories and
using weights that are too heavy. These tactics will end
up causing you more trouble than help.

6. Evaluate Your Physique. Take a good look at yourself
in a mirror and do an honest assessment of your weak points
and strong points. Structure your bodybuilding program to
prioritize the muscles that need work, and ease up slightly
on the body parts that have good muscle mass. If your
shoulders tend to be narrow, be sure to emphasize deltoid
movements, especially lateral raises. If your hips tend to
be wide, you may need to prioritize your lats to create the
V- taper.

7. Get Enough Rest. You grow when you are resting, not
when you are training. Be sure to give each muscle group
at least four days rest between workouts in order to
recuperate and grow. Be sure to get seven to eight hours
of sleep each night for maximal muscle growth.

8. Create Intensity. Use advanced techniques such as
partial reps, drop sets, and forced reps on most of your
sets. This will all allow you to push your muscles past
failure and trigger even more muscle growth.

9. Try New Equipment. You should base your bodybuilding
program around compound free weight exercises as mentioned
in Tip number 3, but don't be afraid to experiment with
some of the machines that are available in your gym. Some
machines can stress your muscles in new and different ways
which can stimulate new muscle growth.

10. Make Periodic Changes. Every month or two alter the
order in which you do your exercises, or alter the
exercises you do for a particular body part, or alter the
number of sets and reps. Your muscles will become
accustomed to the same workouts if they are repeated over
and over again. Periodic changes will keep your muscles
from adapting and therefore continue to stimulate new
muscular growth.

11. Know Your Limits. Understand what your realistic
potential is in the sport of bodybuilding. If you are
unlikely to compete at a champion level, be realistic about
how much money you spend on supplements, how much time you
spend in the gym, and how much effort you put into your
training. There is no sense in going broke, alienating
your family, and risking injury f there is realistically no
real possibility of ever making it to the pro level.

12. Supplement Your Diet. As a bodybuilder, you need much
more protein and other nutrients than your average person.
Be sure to supplement your diet with protein powder,
creatine, multivitamins, glutamine, etc. in order to meet
the additional demands on your muscles.

13. Prevent Injuries. One of the biggest potential
roadblocks to your muscle building success is a training
injury. A serious muscle tear or tending injury will not
only halt your progress in the short term, but in some
cases can limit your long term success as a bodybuilder.
Always warm up and stretch before getting to your heavy
sets. Start with a relatively light weight and pyramid up
from there to your heaviest set. Be sure to use a spotter
or power rack on your heaviest sets.

14. Limit Your Volume. Don't do more than about 15
working sets for your larger body parts (quadriceps, back,
chest) and no more than 12 working sets for smaller muscle
groups (biceps, triceps, forearms, hamstrings, cabs and
abdominals).

15. Prioritize your Weakest Muscle Groups. Whenever
possible, train your weakest body parts first, when you
have more energy and strength. If certain muscle groups
continually lag behind, increase the volume on those body
parts, and possibly decreased the volume in your strongest
body parts until your body reaches a better balance.

16. Train Your Entire Body. Do not neglect any body part.
Be sure to train your forearms, legs, and lower back just
as vigorously as you’re training chest and biceps.

17. Learn to Control Your Muscles. Practice flexing each
muscle in your body. This will help to develop the
mind-muscle connection that will enable you to apply more
force in each repetition of your exercises.

18. Trust Your Instincts. After you have been training
for about a year, you should have a good idea of which
exercises and techniques work best for you. You should
also have some idea about which time of day you feel the
strongest. The more closely you monitor your body and the
way you feel after a workout, the better you will be able
to increase your intensity, and therefore increase your
muscle mass.

19. Set Achievable Goals. You should always have a goal
you are working towards. You should have some short-term
goals such as adding 10 pounds to your bench press, adding
a half-inch to your biceps, or losing and inch around your
waist. Short-term goals should be achievable in a time
frame of several weeks to a couple of months. In addition,
you should have a few long-term goals such as gaining 10
pounds of muscle in one year, increasing your bench press
to 300 pounds, or competing in your first bodybuilding
contest. Goals are essential to keep you motivated and to
give you a sense of accomplishment as you reach each one.

20. Keep A Positive Attitude. It has been said that your
attitude determines your altitude. This is especially true
when it comes to changing your body from an average one to
a powerful and muscular one.

Muscular gains do not come easy, but if you keep a positive
mental outlook, continually look forward to your next work
out and apply these 20 tips, you will see great
improvements to your physique in a short period of time.

----------------------------------------------------
David Monyer has been an avid bodybuilder for over 20 years
and has written numerous articles on all aspects of the
sport. For more information and sources for the best prices
on supplements, visit:
http://www.rocksolidbodybuilding.com

How Women Can Get Six Pack Abs Even After 30

How Women Can Get Six Pack Abs Even After 30
Many women complain that it's a lot harder after you turn
30 to get what we call six pack abs.

First you need to determine where you are. If you have
let's say 28% body fat just know that your six pack abs
won't be visible until you get your body fat down. For
women it is most likely in the lower teens.

What types of food do I need to be eating?

You should be eating lots of lean proteins like chicken,
egg whites, and fish. Stay away from processed meats
because they will affect your fat loss progress. Also, I
teach women what I call 5 Star Foods, eating these foods
will help in achieving your six pack abs. Foods are not
all created equal so if you want the best results then you
have to put the best fat-burning foods in your body. The
breakdown of your foods is also important. Don't make the
mistake of eliminating all your complex carbohydrates
either as it will impair your metabolism, but you will need
to modify your intake. Every woman is different when
putting this type of program together.

What types of exercise should I be doing?

I recommend fat-burning workouts. Doing workouts that are
intense and lifting enough weight that is challenging is
key.

What about cardio?

This is dependent on how much body fat you have. Some women
will have to do more in order to get the results they want.
Don't make the mistake of just walking, this will not
achieve those six pack abs. You need to do interval cardio
to really get your body fat down and to start seeing those
abs.

How long will it take depends on where you are. From
there, you can put together a plan of action. Diet is
crucial in sculpting those abs. Yes, you will have to be
more disciplined in your eating. But, the good thing is
that you can actually have a small treat every week while
you begin your transformation.

You must be patient in the process and focus on your goal
and don't think just because you're over 30 that you can't
accomplish this..because you can. The mind is actually the
most important part in this process as it controls
everything you do from exercising and eating exactly how
you need to.

My whole focus in working with women is re-conditioning
their mind to get the body they want. For example, I could
give you the best six pack abs diet and exercise program
but if you don't have the right "brain software", then you
will fail to get the results you want so keep this in mind
when you are setting your fitness goals.

----------------------------------------------------
Heather Picken, Female Fat Loss Expert, and Co-Founder Of
Fat Loss For Women online community. Learn the secrets to
getting six pack abs. Sign up for the latest fat burning
secrets and receive your FREE copy of "Blast Cellulite Now"
http://www.fatlossforwomen.com

Tips For Those Looking To Buy A Tanning Bed

Tips For Those Looking To Buy A Tanning Bed
Tanning beds are a good alternative that can be considered
when one does not want to lie down under the sun for the
whole day. Tanning beds are of two kinds - commercial
tanning beds and the ones that are used in homes.
Commercial tanning beds are equipped for use many times
every day. On the other hand, home tanning beds are for
those who want to get the tan but do not have the time to
visit a tanning salon. So, one should first know if he or
she wants to purchase it for their home or for a commercial
purpose.

Tanning is one of the most common activities that many
people enjoy. This can either be enjoyed by visiting a
salon or at home if one has a tanning bed. However, it also
has its negative effects. So, precautions should be taken
for complete protection of skin and eyes of an individual.

Purchasing the right tanning bed is very essential. The tan
depends on the quality of use of the bed one is using. It
is advisable to do a thorough search and compare the
different price options that are available in the market.
There are various sites available online that can be
visited for prices.

Before making the purchase, one should also be clear about
the features that they are looking for and the money he or
she wants to spend on their tanning bed. A better price
can be availed when more than one bed is purchased by an
individual.

UVB and UVA rays are one of the most important points of
concern while purchasing a tanning bed. This is because;
the ultraviolet rays that are given out by the tanning bed
may lead to the aging of the skin prematurely due to the
results of skin cancer and sun burn.

One may also feel unwell when the rays from the bed start
to affect their immune system.

Wattage is another important feature that should be taken
care of at the time of purchasing a tanning bed. Tanning
beds have a high output or a very high output. For high
output beds are required lamps of 100 watts and on the
other hand, very high output beds make use of 168 watt
tanning lamps. Unless one has any specific reason, it is
enough to purchase a high output bed, as they can be
purchased easily, re-lamping is comparatively cheaper.

Some of the high output beds may claim to give out high UVB
rays, but it is better to avoid them as they will merely
increase the threat of burning.

The cost and the durability of the lamp should also be
enquired before the purchase of the tanning bed. The
warranties that are offered with these tanning beds should
also be considered while purchasing a tanning bed. It is
also better to have some information about the maintenance
of the bed you are purchasing to avoid any problems in
future.

----------------------------------------------------
Richard Adams is the founder of Tanning Bed Finance which
aims to provide information and advice on how to finance
your purchase of a new tanning bed. Visit him today at:
http://www.tanningbedfinance.com

The Mentality of Physical Activity

The Mentality of Physical Activity
An exciting new study came out this week that is sure to
add fuel to the debate about cutting physical education
from schools. Study after study shows the cognitive
benefits of physical activity in school age kids. The new
research adds to previous findings in a well-controlled
experimental design.

Researchers from the Medical College of Georgia worked with
nearly 200 sedentary and overweight kids between the ages
of 7 and 11 years old. They divided the kids up into three
groups, including a control group that did no physical
activity after school, a group that did 20 minutes of
vigorous activity after school and another that did 40
minutes of activity. Each of the activity groups worked out
5 days a week for three months.

The kids wore heart monitors to track their activity levels
while they played running games like tag, relay races, jump
rope, etc. All the kids took cognitive tests for math,
reading and executive function (planning, organizing,
focusing and impulse control) before they started the
program and at its completion.

In the end, the kids in the 40-minute exercise group showed
significant improvement on cognitive tests, those in the
20-minute group showed about half the improvement and those
in the sedentary group showed no improvement at all. Brain
scans supported the results, showing increased activity in
brain regions involved in executive function in the
activity group kids.

In addition, the kids in both exercise groups showed some
improvement in math skills but no groups showed improvement
in reading skills. These results are all consistent with
other studies done in adults. Previous studies have shown
increased grey matter in exercising older adults and
increased performance on cognitive tests.

Yet we stand by and allow cutting of PE programs from our
schools due to budget constraints. Isn’t improvement
on test scores one of the major areas that schools are
focusing on today? If daily physical activity improves test
scores, shouldn’t we make it a priority for kids to
get that?

In fact a Canadian study showed just that. Those
researchers split kids into two groups; half took PE once a
day and the other half received extra classroom
instruction. Again, the PE group outperformed the non-PE
group on tests, even in subjects where the non-PE group was
getting extra instruction.

One problem is that 20 years ago, when many of
today’s parents were kids, we were able to get plenty
of unstructured activity after school all by ourselves.
Today kids’ time is sucked up by an abundance of
homework, free access to TV and video games and generally
busy schedules. Plus, they just don’t have the
freedom to run around the neighborhood like we used to.

Last year the American Academy of Pediatricians released a
statement encouraging more ‘free and unstructured
play’ in kids. Not only does this get kids the
physical activity that they need but it allows them to
employ their imagination and build their creativity levels
and social skills as well.

If we won’t pay for more PE programs in schools, then
we have to do something else. We should all strive to get
our kids huffing and puffing on a regular basis in
activities not always dictated by parents or
over-structured sports coaches (of which I’m one).

We have to get them excited about physical activity again
by bringing back the fun in it all. We should be begging
them to come in before it gets too dark, not begging them
to get out and away from the TV.

----------------------------------------------------
Master Brain Fitness techniques for you and your family.
Your Brain Fitness holds is the key to unlock your maximum
potential. Dr. Simon Evans and Dr. Paul Burghardt at
BrainFit For Life put together the right ingredients in
right amount to create the recipe for success. Visit
http://www.BrainFitForLife.com for FREE Brain Fitness
resources.

Why Vitamins Are Vital To Our Health

Why Vitamins Are Vital To Our Health
In the normal course of metablism,your body produces
small,high-energy particles that have a single electron in
their outer shell (such moleules are unstable because
electrons prefer to be paired.) These are called free
radicals, and they can be very damaging in their search
for another electron. Free radicals derived from oxygen are
the most abundant and damaging of the species.These free
radicals are normally channeled into energy production. In
some cells they may be used as the weapons to kill viruses
and bacteria. Unfortunately, if too many of them are
produced, their extremely high energy can also be damaging
to normal tissue. Free radicals disrupt the normal
production of DNA, the genetic material, and alter the
lipids (fats) in cell membranes. They also affect the blood
vessels and the production of prostaglandins. (
Prostaglandins are hormone-like substances that regulate
many physiological functions, and their production is very
sensitive to many metabolic influences.)

We are also exposed to free radicals that are found in the
environment or generated by exposure to environmental
chemicals. There are many sources of excess free- radicals
exposure, including cigarette smoke; air pollution; some
highly processed foods and food additives; ultraviolet
sun-light and radiation; processed oils such as commercial
vegetable oils, margarines and shortening;char-broiled
foods and any charred or burned foods; heavy metals ( lead,
cadmium,aluminum,and mercury) found in processed food;
excessive iron; pesticides; and some subscription
medications. Many of the chemicals found in municipal water
supplies are toxic because they generate free radicals. It
is good to drink a lot of water but to avoid tap water as
much as possible.Recently, it has been confirmed that
excessive accumulation of iron, common in meat-eating
populations, may be a highly significant risk factor in
development of heart disease, although not as important as
smoking. This is probably due to this transition metal
being a generator of free radicals. Therefore, it is also a
probable risk factor for cancer. Unless you have a
demonstrated need for iron, it is a good idea to avoid
supplements that contain it, although these studies were
not done with iron supplements. By careful lifestyle
choices some of these free radicals sources can be avoided
and others can be counteracted. By making these choices for
yourself you can slow down the aging process,decrease the
risk of cancer and heart disease and promote high energy
and vital, healthy feeling of well-being. One way to
protect yourself from free-radicals is to take dietary
supplements.

----------------------------------------------------
Billy Vaughn


Click Here To Find Out more...
http://www.shopgbg.com/317356

Massage and Massage Therapy: I’ll be blunt!

Massage and Massage Therapy: I’ll be blunt!
Get massaging!

I decided to avoid being vague and abstract for fear of
offending anyone’s delicate sensibilities and
I’ve opted for: Straight to the point or downright
blunt.

Looking and feeling great doesn’t happen by accident.
Nobody’s going to wave a magic wand, after which
you’ll have beautiful baby soft, taut, youthful
alabaster skin, which has the look and feel of a pampered
movie star. No, the only way to look and feel great is to
massage and exercise, it’s that simple.

The reason we don’t all look and feel great is
because massage and exercise take effort. We all want
something for nothing, but unless you have deep enough
pockets to go for the slice and splice option of surgery,
it’s just not going to happen… without some
effort.

The good news is that the results of your massage and
exercise efforts, are in direct proportion to the amount of
effort you put in, and that doesn’t have to be a
great deal. Twenty minutes a day is all it takes to see a
noticeable difference, but without a doubt the hardest
thing is to actually get started. Once you overcome your
initial state of inertia and actually get your blood
pumping, you’ll begin to feel and see results almost
immediately.

Feeling good about yourself needn’t involve rose
tinted spectacles, a magic wand or a plastic surgeon. It
just takes effort.

Many people have tried to quantify success, but the
definition I read some time ago has become ingrained in my
own philosophy. It stated that: “the difference
between people who are successful and those that are not
amounts to just 40 Centimetres. That is the difference
between getting off of your backside and taking action, and
not”

The time to put the brakes firmly on the ageing process is
NOW. Decide that you will move your backside the necessary
40 centimetres and push yourself into action. Start with
giant strides or baby steps, but just start. The benefits
of massage and massage therapy go way beyond the physical
and there are no known drawbacks.

If it’s your opinion that massage therapy is a
pampering luxurious treat, a therapeutic relaxing treatment
or a rejuvenating, revitalising pleasure, then you’re
absolutely right. Massage therapy is all of those things as
well as being a powerful ally in your health and wellbeing
armoury.

For well over five thousand years, massage and massage
therapy has been used to alleviate stress and aid
wellbeing. Anything that can last that long as a chosen
activity must have some merit. Go ahead, build your immune
system, build your muscles, strengthen your resolve and
build your self esteem and do it in the knowledge that your
back in control.

To your continued, outstanding health.

----------------------------------------------------
It’s time for some straight talking. Stop avoiding
the mirror and take control of the aging process once and
for all with the most effective Home Study Massage Program
available.
Click here ==> http://www.holistic-facial-massage.com

How Phenylalanine May Help You Get Over A Setback In Training

How Phenylalanine May Help You Get Over A Setback In Training
You've probably heard that around two-thirds of your
bodyweight is comprised of fluid, principally water. But
did you know that half of the remaining third (ie about 17%
of your total body mass) is made of protein. And this is
not just your muscles, important though they are. Protein
also forms your skin, hair and nails; the collagen that
literally holds your cells together is a protein, as are
many of the countless enzymes that govern your body's vital
biochemical reactions, and the antibodies that you need to
fight disease. In fact it's not too much to say that these
many thousands of different proteins are the very building
blocks of your body; perhaps even of life itself. And all
of these proteins are themselves formed of building blocks
known as amino acids, of which more than twenty have been
identified and isolated.

Phenylalanine is one of the 10 amino acids which are known
as essential because they cannot be manufactured within the
body, and must therefore be obtained from the protein
consumed in the diet. Dietary proteins are in turn divided
into two groups. Those known as first class, or complete,
which contain all of these essential amino acids, are
principally those from the animal sources - meat, fish,
eggs and milk etc. Second class proteins, typically
obtained from vegetables, grains, nuts and beans, contain
some but not all of the essential amino acids. Vegetarians
therefore need to be careful to combine these foods to
ensure they obtain an adequate intake of complete protein.

So important is dietary protein to the body that an average
adult is reckoned to need at least 56 g of a day to keep
the body in repair. This amount increases in proportion to
lean bodyweight and the stresses placed on the body. So
athletes in training may need as much as 1.5 g of protein
per kilogram of bodyweight. But weightlifters and other
strength and power athletes looking for rapid gains in
muscle mass may need considerably more; perhaps even twice
as much as this.

Dietary protein obtained through foods consumed is broken
down by the digestive process to release individual amino
acids into the blood stream, but there is some evidence
that taking these individual amino acids directly, in the
form of dietary supplements, may be beneficial in some
circumstances. These are often consumed by sports people
in training; weightlifters, bodybuilders and field athletes
in particular; and phenylalanine is one of the individual
amino acids most commonly used in this way.

In general terms phenylalanine is known to be required for
the manufacture of certain chemicals in the brain, and
research suggests it may help improve sex drive and mental
alertness, and even act as a natural anti-depressant. The
downside of these effects, however, can be an
over-stimulation of the brain which may lead to insomnia
and undue agitation during the day if an excess is consumed
for too long.

More specifically, phenylalanine is also known to be
involved in the body's production of the chemical,
norepinephrine, which has pain relieving, sedative and
tranquilising effects. Phenylalanine has therefore been
widely adopted by athletes as a way of relieving the pain
of injuries, particularly muscular strains sustained in
competition or training; and as a way of minimising the
necessary recovery time following such setbacks.
The usual recommended dose of phenylalanine is between 500
and 1,000 mg a day as capsule or powder for a period of
three weeks; taken on an empty stomach for maximum
absorption and optimum effect. Such supplements should not
be taken indefinitely, however, unless in conjunction with
a multi-amino acid supplement, because of the risk of
creating imbalances.

But those training with the intention of developing
increased muscular bulk and power will not wish to use
phenylalanine in this way in any event, because there is
also evidence that it has a role to play in the regulation
of the appetite, and may in fact be an appetite
suppressant. So it will be a matter of fine judgement in
each individual case as to the optimum length of time that
phenylalanine supplementation should be continued.

But as always, in any case, the body functions
holistically, and all nutritional supplements will function
best in the presence of optimum levels of all the nutrients
required by the body.

So if supplementing with phenylalanine for any of the
purposes described above, you should ensure you're also
getting a rich supply of good quality dietary protein, as
well as taking comprehensive multi-vitamin and
multi-mineral preparations. Plentiful supplies of vitamins
C and B6, however, appear to be particularly important to
get the best results from any program of phenylalanine
supplementation.

----------------------------------------------------
Steve Smith is a freelance copywriter specialising in
direct marketing and with a particular interest in health
products. Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/In
formation.htm

Why Weight?

Why Weight?
With obesity rates at an all-time high at the same time
perfect sexual images are inescapably thrust in our faces,
it’s a wonder many of us even leave the house.
Statistics vary, but approximately 65% of Americans are
overweight. If those people are parents, what kind of
health are they modeling for their children? It becomes a
vicious cycle of health abuse.

Why is it that so many of us are overweight? Why does
weight control feel like a losing battle….or should I
say a “gaining battle?” While there are as
many answers to that as there are excess pounds, I have
found that there are several major unconscious
negative/limiting beliefs or factors that keep us
overweight.

1. I don’t deserve to be at my ideal weight. Others
do, but not me! Some people actually believe that there
are born winners and born losers, and you are what you are
and there is simply nothing you can do about it. This is
completely neurotic, because we are ALL born to win. Yes,
some of us may have natural advantages (Albert Einstein,
Halle Berry) and others may have natural obstacles (Danny
DeVito, Helen Keller), but we ALL have the power of choice.

2. I’ve always been fat. In fact, everyone in our
family is fat. Sometimes our identity gets defined by our
size or appearance. It bonds us to those close to us. Some
would feel guilty being slender because it might make
mother feel bad for being overweight. The good news is that
genetics is responsible for only 35%, which means 65% is
due to our environment and/or choices.

3. Attention/Power. Sometimes people feel weak or
unnoticed. Weight gets them noticed. And to some people,
negative attention is better than none at all.

4. Chastity fat. Many young peoples, particularly victims
of molestation, gain weight to deflect unwanted sexual
advances. This also explains why some people sabotage their
mate’s weight loss programs….they don’t
want their mate to look too appealing to others.

If any of these issues touch a chord in you, then rejoice.
It means that you are now conscious, and that is the first
(and hardest) step toward positive change. Know that these
are not facts! They are beliefs, and we can always change
our beliefs. How can we be free of these limiting beliefs,
lifestyle, and thought processes? So while you may have a
slow metabolism (like me) and love food (like me), you can
balance it all out to look and feel the best you possibly
can. Look for Part 2 of this piece in “Why Weight - -
the Sequel” as we explore seven simple steps to
self-control.

----------------------------------------------------
Dr. Irwin is a psychotherapist/therapeutic hypnotist in
private practice in Los Angeles. She treats over 100
issues, specializing in sexual abuse recovery and celebrity
stress. She is a public speaker and author as well.
http://www.drnancyirwin.com
http://www.youtube.com/DrNancyIrwin

Eat to look good and feel good

Eat to look good and feel good
Most of us lead a very busy lifestyle with little time to
prepare meals. We eat highly processed convenience foods
that make us feel full but often leave us feeling lethargic
shortly after.

It doesn’t need to be this way! You can eat not only
to feel full but also to look good, feel good and possibly
prevent diseases and increase longevity.

Healthy options don’t need to be time consuming or
difficult to prepare; they come down to smart choices.
Here are 5 in season super foods to get you started.

1. Apples. Packed with antioxidants including vitamin C,
needed for healthy skin and gums. Contain pectin (a soluble
fibre) that can help to lower cholesterol and keep a
healthy digestive system

The best way to have an apple is just as it is, but for a
change try having them roasted and sprinkled with a little
cinnamon

2. Blackberries. Help to protect against infections and
cancers, as they are rich in vitamin C. A good source of
potassium which may protect against hypertension

Try mixing them with bio-live organic yoghurt or add to
your favourite smoothie.

3. Pumpkin and Squash. They are packed full of the cancer
inhibitors beta carotene and alpha carotene and a good
source of protein. Pumpkin seeds are an excellent source
of zinc, important in maintaining a healthy immune system.

A simple way to prepare pumpkin and squash as part of a
meal is to have it roasted. Simply peel and dice into large
pieces adding a little olive oil and seasoning and then
roasting for approximately 40minutes.

The seeds also make a quick snack. To prepare, simply boil
for 5 minutes and then bake for about an hour.

4. Mushrooms. They are richer in selenium than most other
vegetables making them potentially very important in
fighting cancers in particular prostate cancer.

Add them to a sandwich for a nice texture or make a simple
mushroom omelette.

5. Kale. The super food of super foods! Kale ontains one of
the highest levels of antioxidants of any vegetable and is
also rich in lutein and zeaxanthin, which can prevent
vision loss in old age.

Chop finely and sautee with a little garlic or be
adventurous and have a go at making the traditional
Portuguese soup ‘caldo verde’; A potato-based
soup with finely chopped kale. Most recipes add chorizo
but caldo verde can also be enjoyed as a vegetarian dish.

There are many more super foods out there, this list is to
inspire and get you started. Choosing to eat in season
super foods will not only help you to look good and feel
good, being in season will also ensure they are fresher,
taste better and cost less. Enjoy!

----------------------------------------------------
Rosa Coelho is a Performance Coach and Personal Trainer at
Dax Moy Personal Training Studios In London. Rosa
specialises in applying a holistic approach to health and
fitness through The POWER Principles. For more information
about Rosa visit http://www.rocofit.com

Addiction To Food And Your Health

Addiction To Food And Your Health
When things like addiction to food and health are brought
up, most people simply work with concepts like healthy
eating habits and exercise, but often, it goes beyond that.

Food addiction is a serious issue that merits discussion in
its own right. It is a problem that affects not only the
person who has it, but also their friends and family.

Essentially, the problem of food addiction is one that
combines a food craving with a food allergy. When a person
has this condition, they are drawn to a certain food and
when they are unable to have it, they experience symptoms
that are not unlike withdrawal.

Food addiction can be indicated by a number of different
things. One of the most notable symptoms of having a food
addiction is having a constant craving for a certain type
of food and no matter how often that food is consumed,
always wanting more.

Whether the food is ice cream or potatoes, the food
addiction results in a craving that turns out to be quite
harmful. This disorder affects an estimated one-third of
Americans, and is coming to be seen as the pervasive,
damaging issue that it is.

While the cravings are the first sign that a food addiction
may be present, there are several other hints that this
disorder may be at work.

Symptoms of food addiction include migraines, arthritis,
fatigue and various mental issues. Because nutrition so
closely affects the workings of the brain, there are a host
of problems, from mood swings to schizophrenia. Because
food addiction can lead to uncontrolled binging on specific
foods, it can also lead to obesity.

An untreated food addiction can have many different
consequences, none of them positive.

Besides experiencing the health issues mentioned above,
people who have a food addiction often feel guilty and
ashamed about their condition. They feel as if they should
have better control of themselves and that by succumbing to
something that they think of as a whim, they are proving
themselves weak.

Moreover, society has many stereotypes and misconceptions
about the obese, stereotypes that those suffering from food
addiction might buy into; they may feel sloppy, lazy and
undedicated, unaware that there is a physical, chemical
component to something that they dismiss as a psychological
weakness.

Moreover, there are the effects that food addiction can
have on the sufferer's family. Because people who suffer
from a food addiction that is coupled with a food allergy
are often subject to things like mood swings and migraines,
it can make living with them difficult.

During a withdrawal phase, the sufferer might be
irrationally angry and temperamental with the people that
they love.

Another thing to remember is that food addiction can have a
genetic component. If you have a food addiction, there is
a chance that you might pass it on to your children, either
in terms of the cravings you experience or the behaviors
that you fall into.

Addiction to food and health and everything that it entails
is an important topic to think about; issues like these
need to be dealt with as soon as you are aware of them!

----------------------------------------------------
Concerned, about a loved one or maybe even yourself? Join
us at the authors web site:
http://healthfood-guide.com/addictionfoodhealth.aspx where
we continue the discussion, throw out some answers and shed
some light on this ever increasing problem.

Fluoride is present in your toothpaste and could be in your tap water.. Is it good or dangerous?

Fluoride is present in your toothpaste and could be in your tap water.. Is it good or dangerous?
98% Of Western Europe has Rejected Water Fluoridation. This
includes Austria, Belgium, Denmark, Finland, France,
Germany, Italy, Luxembourg, Netherlands, Norway, and
Sweden. But not the UK!!!

The fluoride added to drinking water is man-made. It is
called hydrofluoric acid which is a compound of fluorine
that is a chemical by-product of aluminium, steel, cement,
phosphate, and nuclear weapons manufacturing. It is one of
the most caustics of industrial chemicals. Fluoride is the
active toxin in rat poisons and cockroach powder.

Hydrofluoric acid is used to refine high octane gasoline,
to make fluorocarbons and chlorofluorocarbons for freezers
and air conditioners, and to manufacture computer screens,
fluorescent light bulbs, semiconductors, plastics,
herbicides and … toothpaste.

Fluoride changes the shape of the enzymes so that they no
longer fit. Since enzymes are proteins, once they've been
changed, they're now foreign-looking. The body now treats
them as invaders, even though they're part of that body.
This is known as an autoimmune situation - the body attacks
itself and all systems in the body are damaged and we age
much quicker.

It also has the ability to burn flesh to the bone, destroy
eyes, and sear lungs so that victims drown in their own
body fluid.”

The most thorough explanation of the origin, action,
diseases, and politics of fluoride were presented after 25
years research in a book called Fluoride the Ageing Factor
by John Yiamouyiannis, Ph.D. (Science director of the
National Health Federation and eventually head the Safe
Water Foundation).

In his book, he uncovers the facts about fluoride:

* Taylor Study, University of Austin: fluoride
concentration of 1 PPM (parts per million) increases tumour
growth rate by 25% (this is the concentration used in the
USA).

* Fluoride is more poisonous than lead, and just less
poisonous than arsenic - Clinical Toxicology of Commercial
Products 1984

* “A seven ounce tube of toothpaste, theoretically at
least, contains enough fluoride to kill a small
child.” - Procter & Gamble, quoted in Fluoride the
Ageing Factor.

* Fluoride supplements should not be given to children
under three years old - 1992 Canadian Dental Association
Proposed Fluoride Guidelines, Dr. Limeback

* Fluoride accelerates your ageing process

* Fluoride mineralises the tendons, muscles and ligaments,
making them crackly and painful and inflexible. At the same
time fluoride interferes with mineralisation of bones and
teeth, causing osteoporosis and mottling or dental
fluorosis.

The process whereby teeth are discoloured and crumble from
fluoridation is known as dental fluorosis. The US Public
Health service has known since the research of its own Dr.
HT Dean in 1937 that as fluoride levels rose, so did the
percentage of children with dental fluorosis, in a study of
15 major American cities.

The FDA (US Food and Drug Administration) requires all
toothpaste manufacturers to print a warning on the label
that if more than a pea-sized amount of toothpaste is
swallowed, the local Poison Control Centre should be
notified.

The American Dental Association and other defenders of
fluoride have testified and continue to insist that dental
fluorosis is a “cosmetic condition” and is not
a health issue!

DR. Yiamouyiannis cites the 1990 study of 541,000 cases of
osteoporosis that found a definite connection between hip
fractures in women over 65 and fluoride levels. The study
was written up in JAMA (Journal of American Medicine
Association). Several other major studies are cited,
massive amounts of research, again all reaching the same
conclusion -

Fluoride also causes osteoporosis by creating a calcium
deficiency situation. Fluoride precipitates calcium out of
solution, causing low blood calcium, as well as the
build-up of calcium stones and crystals in the joints and
organs.

Dozens of other studies, like the Riggs study in the 1990
New England Journal of Medicine, showed that fluoride
treatment of osteoporosis in the elderly actually increases
skeletal fragility, i.e., more fractures. It's the same
mechanism at work: incorrect mineralisation, as we saw
above. Thin old bones lose calcium; young bones age too
rapidly by over-mineralisation.

Austrian and Japanese researchers both found that a
concentration of 1 PPM fluoride causes disruption of the
body’s ability to repair its own DNA. Without this
most basic cell function, cancer is promoted, and tumour
growth is accelerated.

The unmistakable fact is that for the years 1940-1950, when
none of 20 cities studied fluoridated, the average cancer
deaths were virtually identical. But after 1950, there is a
major increase in cancer deaths in every single one of the
fluoridated cities, while the non-fluoridated cities remain
clustered together at a much lower level of death.

A number was actually put on it:

“…30,000 to 50,000 deaths each year from
various causes may now be attributable to fluoridation.
This total includes 10,000 to 20,000 deaths attributable to
fluoride-induced cancer every year.”

The dental community concedes that fluoride is ineffective
at preventing the most common type of dental decay - pit &
fissures. Pit & fissure decay - which is the decay found in
the crevices of the chewing surfaces - accounts for upwards
of 85% of dental decay now experienced in the US.

New evidence suggests that fluoridation is either
unnecessary or doesn't work. Cavities have declined at
similarly impressive rates throughout the entire western,
industrialised world over the past half-century.

This decline has occurred irrespective of a country’s
fluoridation status. Western Europe, which is less
fluoridated than the US, has experienced the SAME decline
in cavities as the heavily fluoridated US, and today enjoys
the SAME low level of tooth decay.

Five peer-reviewed studies published in the last 2 years
have found that dental decay DOES NOT increase when
communities stop fluoridation.

High levels of naturally occurring fluoride causes a
crippling bone disease known as skeletal fluorosis.

According to UNICEF, skeletal fluorosis is endemic
“in at least 25 countries across the globe”
with the problem particularly acute in India, China and
other developing countries.

Skeletal fluorosis comes in varying degrees of severity
depending on the level of exposure. The earliest symptoms
are characterised by joint pain that is difficult, if not
impossible, to distinguish from arthritis.

Fluoride stimulates abnormal bone development. Clinical
trials published in the New England Journal of Medicine and
Journal of Bone and Mineral Research report that high dose
fluoride treatment increases bone mass but that the newly
formed bone is “structurally unsound”. Thus,
instead of reducing hip fracture, the studies found that
high doses of fluoride increase hip fracture.

If your local authority has allowed the use of fluoride,
your only options are:

1- Only drink bottled water or use a powerful filter that
will exclude fluoride (not a small table top filter)

2- Do not cook using tap water

3- Do not take long bath

And remember to change your toothpaste if it contains
fluoride.

----------------------------------------------------
Patrick Hamouy teaches Reiki Healing, Indian Head Massage,
Emotional Freedom Therapy (EFT), Anatomy & Physiology,
Oriental Diagnosis & Psychic Development. He sees customers
for consultations.in Macrobiotic, Emotional Freedom Therapy
(EFT) and Removal of toxic products from the home
environment Full information on his web site at:
http://www.therapies.com

Hearing Loss In Children: What You Need To Know

Hearing Loss In Children: What You Need To Know
Hearing loss does not only affect people approaching old
age. It is also prevalent in children. In fact, hearing
loss is being detected in children at a younger age than
ever before.

Type of hearing loss
The most common type of hearing loss among children is
called sensorineural which occurs due to damage of the
inner ear. The damage can be caused by an infection,
injury or most commonly, through exposure to loud noise.
This type of damage cannot be repaired.

While sensorineural hearing loss does not permanently
improve, it also does not get any worse. It involves a
lowering in the ability to hear soft sounds, to hear
clearly and can affect how well you understand speech.
Typically, this type of hearing loss can be improved
through the use of a hearing aid. Other types of hearing
loss are conductive and mixed. Conductive hearing loss is
when sounds are not conducted to the inner ear properly and
can often be corrected with surgery. Mixed hearing loss
involves both sensorineural and conductive. A hearing
professional can assess the type and degree of hearing loss
your child has.

What causes hearing loss in children
Most types of hearing loss is not genetic but is
noise-induced, brought on through outside noise that is too
loud. There are noises that you have no control over and
then there are noises that you create yourself.

Loud music, particularly music played directly into the ear
via earbuds, is one way that kids are getting exposed to
noise that can damage the ears. A recent study in
Australia found that children as young as three have shown
signs of permanent hearing loss due to listening to loud
music. Do you know that listening to music that is too loud
for more than 5 to 10 minutes can produce hearing damage?
Shocking but true.

Another similar cause of hearing loss is playing musical
instruments too loudly. It is found that playing and
practicing in a school band or orchestra can actually cause
hearing loss. This is true when the music is practiced in
an enclosed area. The National Association for Music
Education (MENC) even issued a statement that educators
need to recognize music as a cause of noise-induced hearing
loss.

What can be done
The most important thing you can do as a parent is to
become aware of the hazards of noise-induced hearing loss.
Familiarize yourself with the causes of hearing loss and
teach your children to take preventative measures.

First, try to ensure that you enforce strict volume
guidelines on things such as iPod and other listening
devices. Listen to the device yourself to determine what
you feel are safe volume levels.

Get your children to use earplugs. Just like the helmet
helps keep a child safe and protected when riding a
bicycle, earplugs can help keep ears safe from loud noises.
Ensure that your child wears the earplugs when practicing
in the band or even when mowing the lawn.

The lesson here is to be forewarned. Use precautions and
common sense to set limits for children. Teach them the
importance of taking care of their hearing and help them
understand when noise levels are too loud.

----------------------------------------------------
Several types of hearing aids are available for hearing
loss in children. The most commonly used hearing aid in
children with hearing loss is the behind-the-ear style.
Check out our hearing aid review at
http://www.abouthearingaid.com/art-child

Are you afraid?

Are you afraid?
I have recently been lucky enough to start working as an
intern coach with the Dax Moy, the u.k’s number one
fitness coach.

Dax is a real dynamo and just bursting with ideas. To say
that I am very happy and excited would be an almighty
understatement!

Dax was addressing some of his team on Friday, and the
things he was saying really challenged me and were scary!

You see, what really stunned me, was the fact that here I
was (little ole me!) listening to a man who charges, and
gets, £130 an hour for his personal coaching
services, has two successfull fitness studios, copies of
his magic 100 book (check it out for yourself) sold over
$100,000 in nine days!, has a personal mentoring system
where people pay just under three thousand pounds to listen
to Dax speak, plus many more achievements too numerous to
go into here, was basically telling us (and me!) how we can
do the same, and for free! Wow!

Come on. This is amazing. I could hardly believe it. But
you know what? I got scared. First I got excited though. I
mean, so enthused with the power of opportunity and
potential I saw, that I started tapping my toes, and
“jiggling” my pen, I couldn’t stay still!
I felt the energy (or for those of you that remember the
adventures of He-Man, “ I have the power!”.)
But then, it slowly dawned on me.

I thought to myself, (cue thought bubbles) this is really
it, it’s now or never. This really is my chance. I
can make a positive difference. “My boat has come
in”, or “my numbers have come up!”,
whatever cliché you want to use, I felt it in that
moment.

I realised that I was scared, not really of failure
(besides, not really believing we “fail” at
anything, only not giving our all or of not being commited
enough, or it just was not meant to be) because I’m
techniqualy “failing” all ready as I’m
not at that level yet, but I’m actually more scared
of success! How absurd!

The very thing I think about all the time, the dreams I
have, the ease at which I picture myself living, these
things I was actually, at some level, scared to achieve!

This really provoked me and challenged me, as I’m
sure you can imagine. I promised myself that, there could
be no more excuses, if I can’t learn from the number
1 guy in my industry, who can I learn from?!

At this very point in time I, indeed, all of us, can make
active choices to change our lot in life. Yeah, I know,
life gets “messy” . There will always be
“something” stopping us. By crikey, at the time
of writing, I’ve recently become engaged, and moving
into a new property and have started working for Dax Moy,
all after a nasty motorcar accident on the motorway!

I really feel that we get these
“pointer’s” or “turning
points” in life. It is up to us to both recognize
them and then to take action. I challenge you then, dear
reader, as I do myself, let us put off greatness any
longer. Throw off the shackles of doubt and restraint, let
us walk as giants above men, let us seize opportunity and
realise joy and prosperity.

And why not? Why not you, living in plenty and abundance?
Why not you, and me, being happy in our work and our
lives? I think we have all been putting our greatest selves
on hold for too long now. I for one, will no longer.

It is an exciting time friends. It is a good time to be
alive. Let us be positive, help each other where we can and
strive for excellence (Dax told me that excellence is
becoming better, bit by bit, day by day, cheers Dax!) for
time is short so we must now go for it.

I hope this call to action has inspired you, it certainly
has done for me!

I wish you nothing but the very best of success, now, and
in the very near future. Keep in touch, and tell me your
highs and achievements along your path to greatness.

We can all learn from each other. Dream greatly, dare
yourself to achieve, believe you are special (we all are
you know) and enjoy this amazing dance of life.

To your success and happiness.

----------------------------------------------------
James lambert is a fitness coach and motivator working at
Dax Moy's fitness studio in Islington, North London.
http://www.knowthyselffitnessconcepts.co.uk
info@knowthyselffitnessconcepts.co.uk
http://www.daxmoy.co.uk

Whey Protein - The Bodybuilders Most Important Supplement

Whey Protein - The Bodybuilders Most Important Supplement
What is whey protein?

Whey protein is one of the two types of protein found in
cow's milk. Milk is approximately 87% water and 13% milk
solids. The milk solids are comprised of fat, lactose,
protein and a small amount of other minerals. The protein
portion of the milk solids is approximately 80% casein
protein and 20% whey protein.

Whey protein is much more quickly digested by the human
body than casein protein and it has a higher biological
value, which makes it the most nutritious protein available.

Where does whey protein come from?

As mentioned above, whey protein comes from cow's milk. To
make whey protein supplements, the whey protein is
separated from the fat and lactose, using one of several
methods in order to create a powder of concentrated whey
protein.

What is whey protein isolate?

Whey protein isolate is a more expensive form of whey
protein. Whey protein isolate contains 90% or more protein
and very little fat compared to whey protein concentrate,
which could contain between 29% and 89% protein. The
difference between the two types of whey protein is that
whey protein isolate comes from a longer and more
complicated filtering process.

How is whey protein made?

Ion exchange is one method used to make whey protein. When
the casein or curd and milk fat are separated from milk in
order to make cheese, the remaining liquid whey goes
through a series of filters to separate the whey protein
from lactose and other ingredients. This concentrated
liquid whey then enters an ion exchange vessel, which then
uses electrical charges to purify the whey protein. The
purified whey protein is then dried to remove moisture.

Why is whey protein so popular?

Whey protein is extremely popular among bodybuilders for
several reasons. The biggest reason is because whey
protein is the most complete, and most quickly digested
protein available. It has the highest biological value and
contains branched chain amino acids, which are critical in
building muscle mass. The second reason why whey protein
is so popular is because compared with other proteins, it
is much less expensive.

Who can benefit from supplementing with whey protein?

Anyone involved in sports activities, especially
bodybuilding, will benefit greatly from supplementing
properly with whey protein. In addition to supplying the
body with all the essential and nonessential amino acids,
whey protein is especially rich in naturally occurring
branched chain amino acids (leucine, isoleucine, and
valine). These particular amino acids are used directly by
skeletal muscles, and therefore are in great demand during
exercise or strenuous sports activities.

How much whey protein should I take?

The total amount of protein from all sources you should
take each day is between 1 and 1.5 g of protein per pound
of body weight. This means a 200 pound bodybuilder, should
be consuming 200 to 300 g of protein each day. This amount
should be divided up into at least 5 or 6 feedings. At
least two or three of these feedings should consist of
protein from animal sources such as beef, seafood, poultry
and dairy products. The remaining feedings can consist of
protein shakes made with whey protein. If your goal is in
the middle of the range, and each feeding should consist of
40 to 50 g of protein.

Most whey protein supplements in powder form provide 20 to
24 g of protein per serving. Most whey protein supplements
also come with a scoop that is equal to one serving,
therefore, each shake should consist of two scoops of whey
protein.

----------------------------------------------------
David Monyer has been involved in bodybuilding for the last
20 years, making most of his muscle gains in his basement
gym, as well as different clubs and gyms over the years.
For more information and well researched sites to purchase
equipment and supplements, visit
http://www.RockSolidBodybuilding.com

How to get 6 pack abs without doing situps

How to get 6 pack abs without doing situps
As a London Personal Trainer I often get asked how to
develop a strong core and 6 pack stomach muscles. It seems
that so many people are still practicing old exercises and
cranking out hundreds of situps on a daily basis in the
hope of reducing stomach fat and developing their 6 pack
abs.

Doing regular sit ups or crunches will not only give you
back problems but doesn’t really help in develping
your core and revealing your stomach muscles. Our core /
stomach muscles are more complex than you may think and
need to be worked in three different planes of motion for
optimal results. Doing regular situps and crunches is both
unnatural and only addresses one plane of movement, and
it’s not very good at doing that.

As well as taking the core / stomach muscles through 3
different planes of movement the body fat covering the
abdominals must also be addressed. Forget the old wives
tale about spot reducing fat, this simply isn’t the
case, hundreds of situps won’t burn stomach fat - fat
naturally comes off in layers from all over the body. The
only way to reduce stomach fat is with a good total body
exercise programme and by eating a healthy diet.

Remember that we all have stomach muscles waiting to be
seen under our belly fat but in order to increase their
size and make them more visable they need to be trained
like any other body part. So, a combination of the correct
abdominal / core exercises, a healthy diet and a good all
over body routine will bring your 6 pack abs out for all to
see.

I have found the following 6 exercises to be the best for
stabalising your core and reducing potential back pain
whilst bringing your abdominals / obliques to the surface.

1. The Side Plank - keep your hips inline, belly button in
and maintain this postition for as long as possible. Start
with 30 secs and increase up to 2 minutes over time.
Breathe!

2. The Front Plank - keep your body in a straight line,
belly button in and arms at 90 degrees. Start with 30 secs
and increase up to 2 minutes over time. Breathe!

3. The Bird Dog - keep your back flat, belly button pulled
in, thumb up and out at 45 degrees. Opposite leg goes
straight back. Start with 6 reps on each side and work up
to 3 sets of 12.

4. The Front Mountain Climber - in a press up position with
you back flat and belly button pulled in bring your knee
straight up to your chest. Breathe out as you do so and
contract your abdominals as if you were being punched in
the stomach. Take leg back and repeat. Start with 6 on each
side and work up to 3 sets of 12.

5. The Outside Mountain Climber - as above but drop your
hips slightly and bring your knee to the outside of your
elbow. Squeeze the side of your stomach, your obliques,
together as if being folded in half sideways.

6. The Inside Mountain Climber - as with the above mountain
climber but bring your knee across and squeeze the side of
your stomach muscles (obliques).

Perform all these exercises 3 times a week along with your
regular workout for the ultimate strong core and the highly
ellusive six pack stomach muscles.

Good luck and enjoy your new abs!!

----------------------------------------------------
Greg is a health and fitness professional based in
Hampstead, North London. He achieves fantastic results for
his clients by using his indepth knowledge and the most up
to date techniques.
http://www.gbpersonaltraining.com

Herbal Detox – Discover The Benefits Of An Herbal Detoxification Program

Herbal Detox – Discover The Benefits Of An Herbal Detoxification Program
The idea behind herbal detoxification is to use all natural
approaches to cleanse your interior systems. There are many
potential benefits to this process including an increase in
energy, vitality and a greater sense of well being. We are
surrounded by toxins in the air we breathe, the food we eat
and the water we drink. It becomes important for good
health to ensure that these toxins do not build up
excessively and start causing all kinds of health problems.
A good herbal detoxification program will help to reduce
the amounts of toxins in your system while replenishing
nutrients into your body.

There are various forms of detoxification that target
different areas of the body. The process generally
involves taking pills or liquids that contain various herbs
like milk thistle, red clover and licorice roots. Some
other herbs involved include dandelion root which is great
for cleaning the liver.

A colon cleanse is a great detoxification process that
helps to eliminate toxins from the interior walls of the
intestine. Many people have excessive food particles lodged
in the walls of the colon and if these particles are not
removed they can become rotten and as you can imagine cause
a few complications. Thus getting rid of these particles
and keeping the colon clear and moving well is very
important to help to optimize your health. Getting a
colonic from a doctor is also a good way to clear up the
colon.

Other types of herbal detoxification programs can include a
liver cleanse, kidney cleanse and there are even systems
that can help to clean your blood. As with any program make
sure you consult with a qualified medical professional
before undertaking any of these programs.

A great way to cleanse your entire system is by going on a
juice fast. This kind of liquid diet can help greatly to
clear up the colon as well as introduce good quantities of
nutrients back into your system. Also since juices are
easily absorbed into our body there is very little stress
being put on the digestive system. You could try to eat all
the fruits and vegetables however often there is just too
much pulp so you would end up getting full very quickly
thus juicing is ideal.

Also keep in mind that no detoxification process is perfect
and if you are living a lifestyle that is always
introducing heavy amounts of toxins into your body then you
may need to seriously evaluate your diet and exercise
habits in order to remain healthy. Adding more fruits and
vegetables is always a good idea for most people. Focus on
consuming more water rich foods, these are foods that are
primarily composed of water such as fruits. However there
is no need to deny yourself completely of any of your other
favorite foods, just make an effort to reduce the
quantities.

Another alternative to juice fasting is to purchase a
cleansing kit from your local health food store. Just ask
for a ‘full body cleanse’ and you should be
able to find a few that are of good quality. You can also
find liver cleansing kits, lung cleansing kits and other
more specialized kits however a full body cleanse is
usually the ideal way to start.

It is also a good idea to take some sort of whole food
supplement such as a green drink or the capsules as these
will introduce more vital nutrients into your system. A
concentrated whole food supplement can give your body
enough nutrients whereas diet alone is often insufficient.

Getting sufficient enzymes into your system is also
important during an herbal detoxification program. Again
consuming enough raw fruits and vegetables is the ideal way
to get these enzymes as they are contained in the right
proportions for our bodies to use effectively.

Taking part in a cleansing program is definitely a great
idea for many people to consider and more importantly
learning what is causing the toxins in the first place and
trying to minimize them is the real solution to long term
health and well being. Perform a cleansing program every
three to six months but ultimately look at your lifestyle
and look to live in a healthy manner each day.

----------------------------------------------------
Jitender is a webmaster and operates several websites.
Learn about the best sources for herbal supplements as well
as great health and wellness advice at
http://www.superhealthy.org

Don’t give up just yet on your 2007 body.

Don’t give up just yet on your 2007 body.
Admit it you’ve given up on your body for ’07!
You might as well just wait till the New Year’s
resolutions come around to fix your bulging waist line!

Late October brings the first early morning frost, you wrap
up warm to scrape the car window of ice and at that moment
you go into hibernation for the next few months, waiting
for the days to get longer again. The thought of a nice
warm pub after work or you sofa and a cup of hot chocolate
certainly seems more appealing than the gym!

I bet you have heard every excuse in the book from your
friends and family, about why they can’t start
training now! I’d hazard a guess that some have
slipped from your lips too…

“It’s too dark in the evening to go for a
run”

“I don’t have any workout clothes that fit
me”

“I have too much work on this month”

“There are just too many social occasions in December
that will spoil my efforts”

“I’ll be much more motivated in the New
Year”

Will you??

The problem with conceding defeat now is that you’ll
be in more of a bind in two months time, your frustration
and lack of self efficacy will be many times worse. At
which point many of us will turn to the infamous
“infomercial” products that promise to burn
just that bit of fat below your ribs and above your thighs.
Or we get duped into a weight loss plan that gives you an
expensive bucket of powder and pills to consume every day.

The change of the clocks seems to mark the time when it is
just too late to achieve anything for this year, so why
bother starting? There has probably been a number of
psychological studies done that give fancy names to this
phenomenon.

SAD or not, it is time to buck up your ideas because in the
remaining 2 months of this year it is actually possible to
achieve your usual New Year’s goals BEFORE new year!

The good news is that there are many things you can do
today that will ensure your New Year’s resolutions
have a different feel to normal. There are workout plans
coupled with the right nutritional strategies to cope with
even the heaviest of party seasons.

Action is required on your part, you can’t just sit
there, nod and agree with my ramblings, So get off your
butt and do the following 5 steps:

1. Either join a gym, or buy a stability ball, exercise mat
and some small hand weights. This will allow you to do most
exercises.

2. Get out your scheduler for the next 4 weeks and mark on
4or 5 30-40 minute slots that you can get to the gym and/or
do a quick routine at home. (If this means sacrificing an
episode of “The Simpsons”, then so be it. It
will get repeated )

3. Get a bit of paper and write down your 6 favorite and 6
least favorite bodyweight or free-weight exercises. Split
them evenly into 2 workouts.

If you don’t know any exercise, buy a copy of
Men’s Health or Women’s Fitness and take some
from there. Make sure you include some squats, lunges,
overhead lifting exercises, and some exercises for the
upper back and shoulders.

Guys, stay away from the Bench Press(It is not big or
clever!), Girls(and guys) steer clear of abdominal crunch
exercises, your time is better spent elsewhere!

4. Alternate your workouts, so Monday do workout 1,
Wednesday - workout 2, Friday – workout 1 again

5. On the days in between, and at any other time do a
cardio workout. But make it short and intensive! After a 5
minute warmup, go really hard for 1 minute, then go slow
for 2 minutes, repeat 5 times and finish with a cool down.

This cardio method has been proven by many scientific
studies to be far superior for burning body fat than the
“traditional” fat-burning zone cardio workouts.
So avoid long, slow, (and quite frankly boring) walking or
plodding on the treadmill.

We have found this and similar methods of workout to be the
most effective way to burn body fat, drop a dress size and
maintain a strong, healthy body.

One of my clients recently emailed me to tell me she bought
2 new pairs of jeans that were 2 sizes smaller than her
size before following this system of training. She told me
she wanted to buy more, but was afraid her husband would
notice them on the credit card bill! I was actually more
pleased to see a complete turn around in her confidence
with her body in just over a 2 month period.

So you see the action you take NOW, as soon as you are done
reading this article, really can make the difference. Yes
it is tough getting through the long dark winter months,
but the solution is not beyond the realms of possibility is
it?

In fact it is pretty straight-forward to plan in some short
workouts into your busy week. You don’t need
expensive equipment, and sacrificing a little TV time is a
small price to pay for a whole different set of New Years
resolutions.

What will be your New Years resolutions come January 1st,
because it looks it we have got your weight loss covered
already!!!

Tim

----------------------------------------------------
Tim Goodwin is a fitness professional specializing in help
the busiest people achieve more with their amateur sporting
interests, and at the same time ridding them of excess body
fat. Visit http://www.getfit.lu/success.html to get a free
18 page report "How to lose weight even when you are really
busy" containing a full 4 week program which you can start
today!

29 Exercises You Can Do At Home to Burn Belly Fat

29 Exercises You Can Do At Home to Burn Belly Fat
You don't need fancy machines or expensive gym memberships
to build the body of your dreams. In fact, you can burn
belly fat and sculpt your muscles at home in your own home
gym with dozens of bodyweight exercises.

If you have dumbells, you can do even more exercises, and
increase the challenge of your bodyweight exercises. You'll
never need to go to another stinky, overpriced, obnoxious
commercial gym ever again.

Plus, by exercising at home, you'll get your workouts done
in the same amount of time as it would take to drive to the
gym and back. Talk about a time saver!

Here are 27 exercises you can do at home to lose fat and
build muscle, helping you burn belly fat and get 6-pack abs.

By putting these exercises together into supersets, you can
get a total body resistance training workout done in only
20 minutes. Follow that up with 15-20 minutes of interval
training, and you'll have the best belly fat burning
workout you can do in only 45 minutes.

You don't need long cardio workouts to get the body you
want. Let's take a look at these fat burning, minimal
equipment exercises you can do in a small space in your own
home.

Here are the lower body exercises you can do to boost your
metabolism and build a better butt and legs.

1. Squats

2. Stability Ball Leg Curls (don't worry, these stability
balls are super cheap, and you can get them for only $20 at
almost any department store)

3. Lying hip extensions

4. Lying single leg hip extensions

5. Split Squats (aka. the stationary lunge)

6. Split Squats with your back foot elevated 6 inches

7. Reverse Lunges

8. Forward Lunges

9. Stepups

10. 1-Leg Squats

Many of those calorie-burning exercises can be done with
dumbells as well, if you need to increase the challenge. If
you want to build muscle, you'll need to use dumbells as
well.

There are many more lower body exercises you can do without
machines. And its the same story with upper body exercises
as well.

To work your arms and your chest, you can do all sorts of
pushups.

1. Regular pushups

2. Close-grip pushups

3. Pushups with your feet elevated

4. Pushups with one hand elevated

5. My favorite, most difficult pushup, "Spiderman Pushups"

6. And beginners can start with either Incline Pushups or
Kneeling Pushups.

If you have a bench and a set of dumbells, you can do...

1. Dumbell chest presses

2. Dumbell incline presses

3. Dumbell shoulder presses

And there are many variations of those you can do as well.

Training your back is trickier when exercising at home. If
you have an adjustable pullup bar, you can do:

1. Inverted Bodyweight Rows (aka. Reverse Pushups)

2. Chinups

3. Pullups (these are overhand grip and harder than chinups)

Of course, I'm leaving out many variations of these
fantastic exercises.

If you don't have a bar, you need to use dumbells, and can
do:

1. Dumbell Rows (there are probably a dozen different ways
to do dumbell rows)

2. Dumbell Rear-Deltoid Raises

Finally, we'll finish with ab training exercises you can do
at home. Let's ignore situps and crunches, since they
aren't the best use of your time, and can damage the low
back.

Instead, we'll focus on simple "holding" exercises such as:

1. Planks (and side planks)

2. Mountain Climbers

3. Stability Ball Jackknives

4. Stability Ball Rollouts

5. The Ab Wheel (yes, this infomercial gadget is actually
useful!)

So that's at least 29 fat burning exercises you can do at
home. But in fact, simple variations in technique, or
adding dumbells, or changing hand position can actually
give you 101 exercises you can with this list to help you
burn belly fat and sculpt your body.

----------------------------------------------------
If you want to lose fat at home, then download the free
report, "The Dark Side of Cardio" from
http://www.TurbulenceTraining.com . Men's Health expert
Craig Ballantyne shows you how to burn belly fat at home
without slow, boring cardio.

Filipino Psychic Surgeons proved to be genuine

Filipino Psychic Surgeons proved to be genuine
We all know that it is impossible for anybody to penetrate
a person’s body using bare hands. However, Psychic
Surgeons in the Philippines do just that. In order for
their hands to penetrate the body, there must be a change
at cellular level. This change is also necessary to allow
the surgery to take place without the patient bleeding to
death and also to allow the wound to close without any scar
or mark.

This change however means that sometimes when the blood is
analysed; it comes up as “watery plasma”,
animal blood or something that cannot be recognised. It has
sometimes been described as a type of Pig’s blood. We
know that the pig is the closest animal to man, in terms of
organs.. This is why in modern medicine, researchers are
trying to use pig’s heart for transplant and are also
doing tests using pig’s liver to filter human blood.
A frightening thought actually when we know tat we pick up
some of the memories and emotions of the person whose organ
we receive!

The blood in Psychic Surgery is not from pigs but it is the
person’s blood that has been modified by the strong
healing powers of the Bare Hand Surgeon in order for their
hands to penetrate the body. Similar changes may take place
for cysts or tumours when removed.

In his book “The Magicians of God”, James
Licauco refers to this phenomenon for arguably the 2 most
famous Filipino healers:

1 - When talking about Tony Agpaoa, Licauco mentions that
he was tested, analysed and experimented on by foreign
scientists all over the world on many occasions. However,
sometimes, the tissues analysed were declared genuine and
on other occasions, the tissues were declared to be some
“other substances”. On one occasion, the blood
sent for analysis to Switzerland was discribed to be
sheep’s blood. Sheep is not indigenous to the
Philippines. Would Tony have been vicious enough to import
sheep’s blood from abroad in order to trick people as
opposed to using the blood of a local animal? Unlikely!

Despite this, the more serious scientists declared him to
be absolutely genuine and reported the miraculous cures
authentic. Some of the scientist who reported him genuine
are Sigrun Seutemann, a physician from West Germany, Dr
Alfred Stelter, another German physicist and chemist, Dr
Lyall Watson, a Biologist from South Africa, Dr Hiroshi
Motoyoma, head of the Religious Psychology Institute in
Japan, the American researchers Harold Sherman and George
Meek , and many, many more.

2- Jun Labo, one of the most flamboyant Bare Hand Surgeon
in the Philippines was put in a Russian jail with his 2
assistants in September 1998. A father had complained that
he had not been able to cure his son. The blood analysed
was reported to be cow’s blood.

Jun actually told me what really happened on that occasion.
A Russian man was interested in learning Psychic Surgery
and ad paid Jun $20,000 to learn. After a set period of
time, the Russian who was still unable to perform Psychic
Surgery accused Jun to be a fake. Jun reimbursed him the
$20,000 but was still put in jail as this Russian man had
powerful connections. Jun was released 3 months later and
no charges were ever recorded against him and no record of
a complaint against Jun appears on any paper in Russia
today. Wiped out!

Many scientists including Dr Alfred Stelter, Dr Norman
Shealy, a neuroscientist and head of the Pain
Rehabilitation Clinic in La Crosse, Wisconsin, Dr Elmer
Green, Director of the Menninger foundation in Topeka,
Kansas and many others had previously declared that tissues
extracted by Jun were genuine human tissues.

A film of the various tests that were made by doctors on
Jun Labo was shot in 1977. In this film, staring actor Burt
Lancaster, doctors confirmed that Jun Labo is genuine. One
week after its release the film was banned!!!

Donald McDowall author of “Healing Doorway to the
Spiritual World” and “Psychic Surgery”
sent me the following story when I asked him about blood
analysis:

“As for pig’s blood. It is almost identical to
Human Blood. Check the profile with the local veterinarian.
That is why they use pig’s organs in so much
research for genetic transplantation. You can only tell
the difference with very intricate lab testing. Beyond the
scope of most labs. Much of the blood cannot be
identified. I think this is due to the materialisation
process.

Lastly, the labs can be prejudiced. When they know the
source of the tissue they seem to prejudice the reports.

I had the same thing happen to me with a patient who had
kidney stones analysed. The stones that were extracted by
the Psychic surgeon in one single operation were sent to
two labs. One with the source (Bare Hand Surgery) and the
other not. The first was described as a stone of volcanic
origin and the second as consistent with a kidney
stone!!!”

I have over the past few years, taking groups to the
Philippines, had people who were so dumfounded by what they
saw that they refused to believe their eyes. One lady who
will remain nameless kept shaking her head in a negative
way for the duration of her stay. She could not believe
what her eyes were seeing. Even when the Psychic Surgeon
asked her to insert her fingers up to the knuckles into her
husband’s body to remove diseased tissue did she
still query the validity of the surgery. Her doubts
eventually caught up with her. She came back to England and
turned everything negative. The last I heard was that her
own tumours had come back and that she was very sick. The
mind has such power that I believe she re-generated her
tumours.

I asked Bare Hand Surgeons what happens if somebody just
had a tumour removed and very soon afterwards they had a
scan to test if the tumour was gone.

Here is the answer I was given:

“When the tumour is removed, there is a vacuum
created in the body where the tumour was. This vacuum is
filled quickly by surrounding cells and blood clots. A scan
taken after Bare Hand Surgery will show a dark mass where
the tumour was. This can be mis-interpreted as being the
tumour.

The body takes between 6 and 8 months to fill this vacuum
and regain the space created.”

----------------------------------------------------
Patrick Hamouy has since 1997 taken groups of people to the
Philippines to visit Psychic Surgeons. He has worked with
over 40 surgeons. His experience in organising trips to the
Philippines is wide. He has a list of reliable contacts for
hotels, transports, dentist etc.. He knows the pitfall to
avoid in this lovely country.His web site is
http://www.therapies.com/surgery

Are supplements really necessary for muscle growth?

Are supplements really necessary for muscle growth?
Often one of the first things a person thinks about when
initiating a bodybuilding program is buying supplements.
Many people begin to consider buying a host of supplements
before they have even settled on their exact weight
training program or a diet plan. This may be due to an
unfortunate tendency in North American society to look for
shortcuts and quick fixes in accomplishing any new goal, or
it may in part be due to the daily bombardment of
advertisements that we face on TV, radio, and yes, even the
Internet. These ads often promise incredible results in
improving our physique in various ways without any
discipline or effort needed on our part. Could this
possibly be a healthy way to achieve weight gain or any
other important goal for that matter?

Though this may be received as a bold and controversial
statement, I would assert that few if any supplements are
really needed to accomplish muscle weight gain. I refer
specifically to steroid alternatives and other supplements
meant to enhance muscle growth without any further action
from the consumer. (A careful distinction must be made
here between these kinds of supplements which may not be
necessary or even safe in the long term, and other
supplements which promote general health such as vitamins,
minerals, antioxidants, and the like. Nor am I referring
to pure protein supplements that can help provide extra
food in a convenient manner.) At best, steroid
alternatives may provide muscle growth that could have been
achieved naturally and safely. At worst, they may cause
the user long-term harm, either in health hazards or in
their finances.

The bottom line is that everyone can achieve massive muscle
growth by adhering to the basic principles of progressive
resistance training and increasing caloric intake. In
other words, lift more, and eat more. Repeat until you
achieve the desired results. You don't need to consider
questionable steroid alternatives, or even more reliable
substances such as creatine, until you have practiced basic
principles and achieved as much success as you can. You
can then consider something like creatine to give you an
extra little boost for advanced progress. One of the most
important things you need to be careful about when you
begin a weightlifting program is not getting caught up in
all the hype. You need to be ready to make a serious
commitment, both to education and to long-term training.
Learning to rely on supplements first can put a heavy load
on your bank account and ingrain some pretty unhealthy
habits like choosing quick fixes instead of learning
discipline and commitment.

----------------------------------------------------
Jon Cardozo, from Jcardozium research, writes on how to
build muscle naturally, nutrition, and general fitness.
Visit his website for more information on how to gain
muscle at http://maximum-muscle-gain.com

Bodybuilding: Huge Forearms

Bodybuilding: Huge Forearms
Forearm Training

I personally have always struggled with developing my
forearms to match my upper arms. I have recently started
to use one of the oldest forearm development tools, called
the wrist roller. This is a simple device that can be made
with things that most people can find around the house, and
yet in my opinion is one of most effective forearm
developers ever devised. As you'll soon see, the reason a
lot of people don't use this exercise is because it is
quite painful to perform as it develops a deep burn in the
forearm muscles very quickly!

This simple device can be made with a broom handle and a 5
foot length of rope.You can see pictures by clicking the
link at the bottom of this article.

You can also go to Home Depot or your nearest home center
and buy and 18 inch long wooden dowel that is between one
and 1 1/2 inches in diameter. Drill a hole through the
center of the dowel about 1/4" in diameter. Now take one
end of a 5 foot piece of rope and feed it through the hole
in the dowel and tie in a nice big knot on the other and so
it can't be pulled back through. The next thing you're
going to do is to tie either a small dumbbell or a 5 - 10
pound barbell plate to the other end of the rope. Adjust
the length of the rope so that when you hold the dowel in
your hands and extend your hands straight out in front of
your body, the dumbbell or barbell plate is just barely
touching the floor.

Now you have made yourself your very own wrist roller
exercise device! To perform the exercise, hold the dowel
straight out in front of you with both hands and start to
roll it either way, moving only at the wrist until the rope
is wrapped completely around the dowel and the weight has
been lifted all the way up until it stops. Now slowly roll
the dowel the opposite way to lower the weight.

It is very important that you keep the weight under
control, and do the movement relatively slowly. Do not move
your arms, only your wrists for maximum effect.

When the weight is lowered all the way down to the bottom,
keep turning the dowel in the same direction, and it will
start to roll back up. Keep rolling it in that direction
until the weight comes up to the top once again. Now
reverse the direction and lower it to the bottom. This
completes one rep.

There are several variations in the way you can perform
this exercise. The method outlined above is my preferred
technique. It can also be performed while resting your
elbows on something to support your arms so that you can
focus more on your forearms and leave your deltoids out of
it. Another method is to stand on a chair or bench, and
instead of extending your arms out in front of you just
allow your arms to hang down in front of you and roll the
weight up and down in that manner. If you follow the
rolling technique I have outlined above, you'll get a
thorough workout of both the back and front of your
forearms. If you do it correctly, you will quickly start to
feel the pump and the burn that is so effective in building
forearm strength using this device.

Unless you already have incredible forearm strength and
endurance, you will notice that it doesn't take much weight
to fry your forearm muscles! I would recommend performing
three or four complete reps of this exercise at least three
times a week at the end of your workouts. Always do this
workout last because you will greatly diminish your ability
to lift weights for any other exercise! Or if you don't
have a workout that day, just do it before you go to bed.
Just make sure you don't do it right before you're going to
need your hands for something like typing!

I also recommend that you do not use this exercise as your
entire forearm workout. I only suggest that this is an
excellent additional movement that will really add mass and
strength to your forearms if that is a problem area for you
or if you really need to increase your forearm strength for
some kind of sports activity.

A good complete forearm workout should include standard
wrist curls and reverse wrist curls for three sets of 12-15
reps for each of the two exercises. Finish the workout with
wrist rollers and you will experience a most incredible
pump that will trigger new muscle growth!

I personally have noticed greater endurance, strength and
size in my forearms in just a few short weeks of performing
this exercise. Try it for a month and see if you experience
similar results. you won't be disappointed!

Please keep in mind that successful bodybuilding training
requires proper nutrition. You must provide your growing
muscles with the proper vitamins, minerals and protein.

Protein is by far the most important nutrient to a
bodybuilder. You must consume 1 to 1.5 grams of high
quality protein per pound of bodyweight every day to make
quality muscle gains. This could mean 200-300 grams per day
for most bodybuilders. This protein should come from
chicken, beef, turkey, eggs, milk, and other animal sources.

----------------------------------------------------
David Monyer has been bodybuilding for more than 20 years
and has written numerous articles on supplements, training
and equipment. Please visit his website for more
information and sources for all your bodybuilding needs.
http://www.rocksolidbodybuilding.com