Ab Toning Workout Plans

With ab toning workout plans, you can finally shrink your
waist to your favorite size – or so they tell you. When
you're looking in fitness magazines and websites, you will
find hundreds of possible workout routines to choose from,
so which ones will actually do as they promise? The keys to
choosing ab toning workout plans are the training of the
person that developed them, the number of exercises that
are included, as well as the outside lifestyle changes that
they recommend. By knowing how to choose the best plan, you
will have those flat abs that you desire.

To begin, look at ab toning workout plans as though you
were someone that was grading them. You need to look at the
author of the plan and see if they list any fitness
certifications. If they are listed as a personal trainer or
exercise physiologist, you can typically believe that the
workout is safe and effective. However, when you're on a
website, this can be difficult to check on. Fitness
magazines always check their sources, but websites do not.
Try to look up the author that's listed to see if they've
been published in any other sites and then make your
decision based on your findings. While some of the workouts
that non-trained authors publish can be effective, you can
not be assured of their safety.

Next, you will want to look at ab toning workout plans to
see what kinds of exercises are included. They need to
focus on the three main areas of the abdomen for the best
results – upper, lower, and oblique ab muscles. When you
only workout one area, you can leave the other areas
looking less than desirable or you might not see the
results that you want in any area. If you're not sure what
the exercises are focusing on, you might want to look for
another workout plan. Most well designed plans will tell
you exactly what exercises will focus on what parts of the
body.

Another key to finding reliable ab toning workout plans is
the disclaimer that is listed with the workout. You need to
find a plan that indicates that the plan along is not
enough to get your abs in shape. Spot training is not
possible, but adding in cardio and dietary changes will
help the spot training effects to be visible. If the
workout does not indicate this in any way, you may want to
steer clear of using it for your body goals.

With all of the ab toning workout plans, you could fill up
your workout schedule for the rest of your life. But if
you're choosing plans that aren't effective, you could be
wasting your time.

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Lynn VanDyke is a master trainer and nutritionist focusing
on straight-forward fat loss workouts. Her wildly popular
ebook, Melt the Fat is available for immediate download.
Bonuses are being offered for a limited time only. Learn
more about Melt the Fat at http://www.melt-the-fat.com

Tips to Achieve Ripped Muscles

The challenge has always been for people not just to lose a
few pounds, but how do I get ripped muscles and abs. We
have all been to the gym and think we look better though
the belly still doesn't look the way we want. So instead
of making it overwhelming, if you stick to some basic
principles it may be the fast track for you to a ripped
body. Most people inherently are doing typically one or
two destructive simple things everyday that they are not
aware of that keeps them from their goals.

1. 5 Small Meals – You may have heard that eating
throughout the day is important though do you do it.
Eating every 2-3 hours trains your body to burn fat as its
major source of energy. Also, 5 small meals shuts off your
body from storing fat into your fat cells. If you are not
eating every 2-3 hours than every day you are doing
something that stores fat and burns away muscle tissue. We
know where most people store fat which is their belly or
thighs. Meal replacement shakes are bars are perfect quick
choices to help get a good meal with our stressful and
hurried lives. Make sure your supplement has carbs for
energy as protein only bars don't have the energy your body
needs to keep burning fat.

2. Drink water and water – Yah, yah, I have heard that
before. Though most people know they are supposed to drink
water 6-8 glasses a day, the reality is people still don't
do it. Making sure you get your water is an essential key
to allowing your body to perform optimally. Without
adequate water intake you have no chance to get a ripped
lean body. If you take products like creatine you need
more water as creatine absorbs water into your muscle
cells. Water is need for all physiological process
including your metabolism to function properly and to
remove harmful toxins that damage your muscle cells out of
your body.

3. Eat after 6pm – Most people think that they shouldn't
eat after 6 pm or don't eat before going to bed. You want
to eat as mentioned before every 2-3 hours. If you eat
dinner at 6 pm and are up to 10 pm than you want another
small snack at around 9 pm. People who starve themselves
by not eating after 6 pm burn muscle tissue away all night.
Your body needs energy; if you give your body energy in
small portions throughout the day your body will reward you
with a lean, mean, fat burning machine. Your body doesn't
care about the time of day. Also, most people say don't
eat a large meal before going to bed it is the large part
that is the problem not the meal.

4. You do have do Cardio – Most people who want to rip up
typically only exercise with strength training. To develop
big muscles you do need to focus on strength training. To
support ripping up though, you need to be able to shed
extra fat off your body. Interval cardio training is
considered one of the most effective ways to raise your
metabolism and burn fat. People after doing an interval
workout burn more fat during the entire day than any other
form of cardio exercise. Interval workouts are short
durations of high intensity followed by short durations of
low intensity, and then repeated. Proper cardio training
is best done with a heart rate monitor and having specific
heart rate zones designed for your physiology.

5. Carbs and Protein – Most people attempting to rip up
over do their protein intake. You can feel the extra
protein going through you because extra gas or issues with
your stools. Your body does need protein to rebuild muscle
tissue and is essential in each on of your 5 small meals to
get lean proteins into your diet. Most people cut carbs
because they see the pounds on the scale drop when they do.
Carbs absorb water and when you cut carbs your weight loss
is coming from water not fat. During strength training
your only source of energy is carbohydrates. If you are
cutting carbs out of your diet or reducing them to low
levels you will never have the energy to train at your max
and develop the muscle mass size you want. You want at
least 50-55% of your calories coming from complex carbs.
As you get more ripped you increase total amount of all
carbs, fats, and proteins, not just add more protein.

6. Antioxidants – The harder you train the most energy you
produce. Energy or calorie production creates by-products
that are toxic if left in the body. Especially, with
people who train often and intensely they do not get
adequate amounts of antioxidants to remove the harmful
metabolic wastes. Metabolic wastes or free radicals left
in the body do muscle cell damage and prevent you from
developing lean muscle tissue from your hard work. Add a
multivitamin with antioxidants or I recommend Meridium XN
which is the most powerful antioxidant on the market.

The last thing for one more tip is get your sleep. All
your body's adaptations and results occurs while you are
sleeping. If today you had the world's greatest diet and
fitness program and then got 5 hours of sleep you pretty
much wasted al that effort. It is also important to get up
the same time everyday including weekends.

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About The Author: Charles Carter, BS in Exercise Science is
President of LIVE, llc of
http://www.liveleantoday.com/article.cfm?id=506 - visit the
website for more information on weight loss, core fitness
programs, optimal diets, and online personal trainer and
dietician services. For more information on products go to
http://shop.liveleantoday.com/department/xyience-10023.cfm .

Vitamins for Acne: Which are the Most Effective Vitamins for Combating Acne?

If consumed sufficient either through our foods or
supplements, vitamins can actually help stop acne before it
has a chance to emerge. Since the body is the biggest organ
of the body, it needs the kind of nutrition to work at an
optimal level, and for fighting acne from ever developing.
The listed vitamins and minerals are exceptionally
noteworthy for reducing acne breakouts.

Vitamin A

Vitamin A contributes to the strengthening of the skin's
protective tissue and prevents acne. Vitamin A also assists
to cut down on sebum production. Vitamin A is a great
antioxidant and very effective for ridding toxins from your
body. Not consuming enough vitamin A in your diet can
become a major cause for getting acne. Consuming generous
amounts of fruits and vegetables are more effective than
the animal-derived vitamin A for reducing acne. Warning: Do
not take vitamin A supplements; it can be toxic to your
body in high dosages, and dangerous if you are pregnant.

Vitamin B1 (Thiamin)

Vitamin B1 provides energy production, better digestion and
metabolism. It also functions as an antioxidant ridding
your body of toxins. You can find vitamin B1 in garlic,
parsley, leek, mangetout, orange, kale, pineapple, plum,
cauliflower, and tangerine. It is advisable to eat these
foods either raw or lightly cooked.

Vitamin B2 (Riboflavin)

Vitamin B2 works together with Vitamin A to maintain and
improve the mucous membranes in the digestive tract. It is
also essential for healthy skin, hair and nails. Acne is a
symptom of Riboflavin deficiency. Recommended dosage to
fight acne: 100 mg 3 times daily

Vitamin B3 (Niacinamide)

Vitamin B3 is important for healthy skin through the
improvement of circulation and the support of your body
with the metabolism of fats, proteins, and carbohydrates. A
deficiency in vitamin B3 will cause acne. Recommended
dosage to effectively combat acne: 200 mg, three times
daily.

Vitamin B5 (Pantothenic Acid)

Vitamin B5 has become popular for decreasing stress. It is
required for the appropriate function of the adrenal
glands. Recommended dosage to combat acne: 100 mg, three
times daily.

Vitamin B6 (Pyridoxine)

Pyridoxine is vital for the proper functioning of the
immune system and the antibody production. A deficiency in
this vitamin may result in acne. Recommended dosage to
combat acne: 100 mg, three times daily.

Vitamin C

Vitamin C is an antioxidant which is necessary for no less
than 300 metabolic workings in the body.Vitamin C
safeguards against infection. It enhances immunity.
Recommended dosage to combat acne: 1000 to 1600 mg, three
times daily.

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Author provides more helpful information on fighting and
preventing acne at
http://www.acneway.com

The Top Two Mistakes Women Make When Dieting

I was talking to a lady the other day who was 5'3'' and 135
pounds. She came into the office because at 44 years of
age, she was having trouble getting her weight down. She
told me that she was doing everything right to lose weight
but nothing was happening.

I asked her what she had been doing and realized that even
though sometimes people think they know what they are doing
when it comes to exercise and weight loss; often they don't
have a clue.

She told me that based on the fact that she wanted to lose
2lbs a week that she needed to burn off 1000 calories extra
a week to meet her goals. She had cut her calories to below
1000 a day and was lifting light weights so she didn't bulk
up. It was then I knew where her problem was. To lose two
pounds a week you actually need to create a deficit of 7000
calories over the period of a week through both diet and
exercise. One pound of fat contains 3500 calories. To lose
two pounds in a week, 7000 calories is the amount of
calories you need to burn off. This large number is why
people have such a hard time trying to drop weight with
diet alone. It's very hard to cut that many calories out of
your diet unless you are eating way too much to start with.
What you do to make it easier is exercise part of it off
and eat only what you need to maintain your healthy muscle.

This combination approach not only makes the dieting aspect
easier to handle but the exercise also remodels your entire
physique for a total body transformation.

The funny thing is, most people I coach refuse to eat
ENOUGH of the right foods and this causes the metabolism to
shut down. This means a rapid stop to any fat burning and
weight loss. Sometimes when people go too low with the
calories and the body rebels. Its says, "Your not feeding
me, so I'm not letting go of the only calorie storage I
have, my fat".

The other consideration and benefit of resistance training
when losing weight is an increased metabolism created by
maintaining a toned muscular body. The most common hurdle
for females trying to lose weight and hitting the gym is
that they lift too light out of fear of putting on too much
muscle. Please put that fear aside.

Muscle growth is created through anabolic hormone systems
in the body, specifically testosterone. As a female, you
have less of this than a man and putting on enough muscle
to make you look un-feminine, is a rare case. The women you
see in the magazines are usually using drugs. So please
don't look at them as the norm of what happens when a women
lifts heavy weights.

I hope this helps a little and trust me when I say that if
you are looking to change your body, make sure that you're
efforts are based on solid facts and information from a
professional. It really is a shame to spend all that time
and effort on a strategy for weight loss based on myths and
misinformation.

----------------------------------------------------
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Fitness Interval Training Basics

Most people who are used to exercise on a regular basis,
often tend to stick to a program that consists of moving
from one exercise directly to another without taking a
short break or resting for the whole duration of their
routine.

An alternative way to work out, that was originally
developed for professional athletes, is known as fitness
interval training and consists, in simple terms, of intense
exercise periods followed by periods of low intensity or
rest.

Interval training is the best method to allow the body to
build new capillaries leading to an increased ability to
deliver the necessary oxygen to strengthen muscles,
including the heart muscle .

Exercising the muscles in this way leads to a strengthening
of the cardiovascular system and high performance.

Another benefit is the increased resistance to injury that
can be obtained, not easily though, with repetitive and
uninterrupted exercises, lowering the risk of overstraining
or exercise burn out.

The training work out must be a continuous process and the
major purpose is not to abandon it but to be incorporated
with an interval training routine as both have very
positive aids to fitness and general health.

The same precautions should be taken for developing an
interval training program as for a continuous exercise
routine.

If you are a beginner in this form of exercise, it is best
to seek for professional help, which you can probably find
at your local gym.

It is easy to overstep the mark by giving yourself to
intensive a schedule to start with. So if you think to do
it yourself try to take it easy and try to pay enough
attention to the following safety precautions:

Always warm up before starting your exercise routine. When
starting interval training, try to do it cautiously. For
example, you should first take a fast 3-minute walk
followed by 3 minutes at gentle walking pace. The process
must be repeated. You should aim to increase your heart
rate during the intensive activity period and to bring it
down to normal in the rest interval. Develop your periods
of intense exercise cautiously over a period. increasing
The duration for these periods should increase and should
be followed by intensity in gradual steps. Work on
building the number of repetitions as you develop your
interval training work out. It is important to remember to
set your interval training goals within your abilities and
comfort zone. You will soon feel that your increasing
resistance and stamina will allow you to set higher and
higher goals. If you are at the beginning, you should know
that the intervals between intense exercise and rest must
be between two and five minutes; any longer should be left
to high performance athletes who enjoy qualified
professional advice.

It is well to know also that interval fitness training can
do wonders on reducing overweight. This happens due to the
fact that the increased blood supply to the body is an
important factor in burning off unnecessary fat while the
muscles strengthen.

So for a trim, sleek, fit and toned body, think interval
training.

We recommend that you seek advice from a qualified fitness
trainer before developing an interval training program.

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For more valuable information about health and fitness,
please visit
http://www.hotexercise.com

Hypnotherapy and Stress

You can hardly pick up a newspaper or magazine or watch TV
without seeing or hearing some reference to Stress.

Why all the sudden fuss and fascination? After all, stress
has been around since the beginning of time.

Is it because there is so much stress today? Is it because
the nature of contemporary stress is somehow different ad
more dangerous?

The answer to these questions is a very resounding

"YES"

The stress response of the body is somewhat like an
airplane readying for take-off. Virtually all systems (eg,
the heart and blood vessels, immune system, lungs, the
digestive system, the sensory organs and brain) are
modified to manage perceived danger. Yes, the fight or
flight reflex is still very much alive in our DNA.

With regular practice of self-hypnosis meditation you
condition yourself so that stressful events just don't
bother you. You actually become immune to stress. Just ask
the person who scans your groceries the next time you are
in the check out line if he or she is under stress and
their answer will probably be "Yes!" Stress doesn't come
from your occupation (or lack of occupation) it comes from
changes occurring in your life and your response to them.
We are all under a lot of stress...but healthy people learn
techniques to help themselves manage stress.

A few minutes of relaxation with self-hypnosis meditation
can make you a winner over stress. America, like many
western civilizations, is feeling the impact of global
change. The effects of change reach into every crevice of
life putting people more and more under pressure. Think
about the changes that have taken place in your
neighborhood over the past few years…especially since
September 11, 2001. Many people try but find that the
avoidance strategies frequently generate more stress rather
than reducing it. If you drink alcohol or take drugs to
avoid stress you'll end up worse off in the long run.

The perfect antidote to stress is relaxation and
meditation...and the perfect form of meditation is
hypnosis. Stress causes the brain waves to increase, which
causes a chain reaction of events to cascade in the body. A
few of the changes that take place in the body when we
experience stress are higher blood pressure, rapid heart
beat, tense muscles, rapid and shallow respiration, cold
hands and feet and decreased immune function.

When you are stressed it's as though your brain is
preparing your body to fight or run away…and it is! The
stressors faced by humans conditioned to a nomadic
hunter-gather lifestyle are obviously different to the
high-tech lifestyle of today. Our distant ancestors needed
responses to stress that would enable them to trigger
physical flight or fight responses to the perils and
pleasures of hunting. These types of responses are
inappropriate today. If you physically ran away from your
workplace whenever things got on top of you then this would
not enhance your standing in the organization. Conversely
if you punch the boss on the nose when he/she gives you a
tough time then the resulting dismissal and assault charges
will generate considerably greater levels of stress.

Stress causes strain on the body…and the strain can lead to
illness…unless we do something about it...like practice
relaxation and meditation with hypnosis. Stress causes
strain on your immune system and that can lead to illness
and disease. Many doctors report that up to 90% of people
in hospitals are there because of stress…including many
types of cancer and heart disease. The perfect antidote to
stress is relaxation…not relaxing with a brew at the pub or
relaxing in front of the television…but relaxing the body
and slowing the brain waves into the Alpha state with
hypnosis.

When we are in the Alpha State the brain waves slow down to
6 to 8 cycles per second. When that happens we are
perfectly relaxed! Everything that happens to the body is
the opposite of what happens when we are stressed. In the
Alpha State the blood vessels dilate, so the blood pressure
goes down. The breathing is slow and deep. The heart rate
slows down. The muscles completely relax. In the Alpha
State the immune system speeds up…so Alpha is a healing
state. There are only four brain wave states. Beta…when we
are awake…21 to 35 cycles per second. Alpha…when we are
perfectly relaxed and hypnotized…6 to 8 cycles per second.
Theta…when we are asleep…3 to 5 cycles per second.
Delta…when we are unconscious or in a coma…1 to 3 cycles
per second. Alpha, or hypnosis…the words are
interchangeable…is a natural state. It is a fact that we
pass from Beta through Alpha every night before we fall
asleep. And we pass from Theta-sleep-through Alpha when we
awaken in the morning.

The total relaxation that accompanies hypnosis is a buffer
that dissipates the harmful effects of stress…so that you
can thrive in spite of the problems and changes life throws
at you. Karoshi is a Japanese word which literally means
death by overwork. Unfortunately many organizations measure
the value of their employees in terms of hours worked
rather than work quality.

The tragedy of this stupidity was powerfully reinforced by
the story of a brilliant young doctor, about to become a
specialist, who regularly worked 35 hour shifts in her
hospital. After one such shift she fell asleep at the wheel
while driving home and was brought back "Dead on Arrival"
to her colleagues at the same hospital.

Harvard professor Juliet Schor has coined the term
"DOWNSHIFTERS" to describe a new breed of professionals who
are prepared to trade income and long hours for more
leisure and better quality of life.

Should we all be joining them?

How do you handle those "too much to do" and "not enough
time" feelings?

This much I know for sure: we can all "get away." Anyone
with 20 minutes of self-hypnosis will find a calm oasis to
restore a sense of peace and balance in their life.

----------------------------------------------------
Download your complimentary Stress Reduction session at
http://www.BunnyVreeland.com . Dr. Bunny Vreeland serves
Ventura county, Santa Barbara and Los Angeles, California –
Bunny Vreeland provides hypnotherapy solutions for weight
loss, hypnosis to stop smoking, IBS, fibromyalgia, stress
relief, and more. Dr. Bunny Vreeland can be reached at
800-755-4083 or 805-984-1237 or at
http://www.bunnyvreeland.com

Sangre De Grado

For centuries, the red sap of the legendary Sangre de
grado, also known in Brazil and Peru as Sangre de drago or
dragon's blood, has been widely used by the indigenous
tribes of the Amazon as a remedy for wounds and
gastrointestinal problems. It is actually a large tree that
is native to the Peruvian portion of the Amazon rainforest.
It is valued for its healing qualities particularly to cure
stomach ulcers and similar intestinal disorders, making it
one of the widely used alternative medicines in the market
today.

Current researches have indicated that Sangre de grado,
other than being an effective cure against ulcers,
irritable bowel syndromes, and antimicrobial distresses; it
is also used as a cure for inflammation and sensory
afferent dependent actions. Wounds from tooth extractions,
cuts, bruises, burns, herpes, virus ulcers, including
fungi, rashes, dermatitis, insect bites, allergic skin
reactions, stomach ulcers, colitis, and dysentery are
covered by this herbal medicine. To top it all off, like
other alternative wellness products, Sangre de grado is
also cost-effective.

Sangre de grado is the extracted resin of the Sangre de
grado tree, scientifically known as, Croton lechleri. It
contains helpful plant chemicals such as proanthocyanidins,
phenols, phytosterols, diterpenes, taspine, an alkaloid,
and dimethylcedrusine, a lignan. These chemicals, in
controlled dosages, are noted for its therapeutic effects
on the digestive and intestinal tract.

Its ability to heal wounds was first attributed to the
antitumorous taspine alkaloid. Another element found in the
sangre de grado resin is the lignan dimethylcedrusine,
proven to contribute to the body's fast wound-healing. Some
studies also point to the sangre de grado's ability to
stimulate contraction of wounds, which results in scab
formation on the wounds. There was even a study that proved
that the resin of the sangre de grado tree is more
effective for wound healing and collagen formation than its
isolated chemicals.

Taspine was also indicated to be effective against the
herpes virus, aside from its being rich in phytochemicals,
which contribute to its would-healing properties. It was
also found that sangre de grado had antioxidant effects and
anti fungal properties. To be noted here is that in one
study, it was indicated that sangre de grado had an in
vitro effect against stomach and colon cancer cells. It had
likewise antiviral properties, making one resistant to
influenza, para influenza, and hepatitis A and B, among a
host of diseases it actually is thought to cure.

Just recently, tests have been conducted to validate the
therapeutic claims of the sangre de grado resin. For
instance, people would rather choose a sangre de grado balm
than a placebo, to relieve swelling, discomfort, pain, and
redness, as a result of fire ants, bees, cuts, mosquitoes,
wasps, and allergic plant reactions. Results revealed that
patients who opt for sangre de grado felt relieved after
minutes, with symptoms, such as those that were previously
mentioned disappearing within six hours.

With or without scientific studies, it has always been
found that the Sangre de Grado is an effective and a true
alternative medicine.

----------------------------------------------------
Patricia McDougall B.Sc. is a Chartered Herbalist and
graduate of the Dominion Herbal College, British Columbia,
Canada. Originally from Peru, Patricia is the Director of
Research and Development for Amazon Botanicals LLC of
Newark Delaware.
http://www.amazon-botanicals.com/Sangre_de_grado_s/47.htm