Do you look good and fit?


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Do you look good and fit?

  1. 1. KieFit Journal March 2009 5 Fat Burning Tips for beginner & advanced readers The 2 Pounds Per Week Rule and How to Burn at Faster Fit to Walk? Walk to Fitness the easiest and cheapest ways to keep fit and healthy Fit Moms: Top 3 Reasons WHY More Moms are NOT “into” Resistance Training
  2. 2. JOURNAL KIEFIT HEALTHY AND HAPPY LIFE! MARCH 2009 ISSUE: Do you look good and fit? THE IDEAL BODY 3 MEASUREMENTS Hello Fitness Fans! + 4 I am very glad to introduce you to my current KieFit Journal - WHY CARDIO DOESN'T 5 March 2009. WORK FOR FAT LOSS Within KieFit Journal you will find tips about workout and train- ing, burning fat faster, and in this KieFit Journal issue FIT TO WALK? WALK 6 TO FITNESS “How to Relax Deeply” (page 12) and more interesting article. Tom Venuto, a well known Certified Personal Trainer, has often 5 MORE FAT BURNING 7 been asked, what are his ideal body proportions for Bodybuilders TIPS FOR YOU + or a classical muscular male physique. 8 THE 2 POUNDS PER In Kiefit Journal at page 3 you will find a very interesting article 9 WEEK RULE AND HOW + about body dimensions und muscle mass. TO BURN FAT FASTER 10 Why for all endurance sports the decrease in weight does not take place? in KiefFit Journal issue of March 2009 is a helpful TOP 3 REASONS WHY 11 MORE MOMS ARE NOT article included from author Craig Ballantyne about the possible “INTO” RESISTANCE TRAINING reasons – To read the full article go to page 5 to read „Why Cardio Doesn’t Work for Fat Loss“. HOW TO RELAX 12 DEEPLY - 3 EXCEL- Read on page 7 the five reasons for weight loss, how many LENT SELF-TALK TIPS calories have ordinary drinks, why you should consider to not eat KIEFIT.COM ISSUE 13 fast food anymore! ADVERTISE 14 OPPORTUNITYS— Read and enjoy! KIEFIT.COM Stay healthy! CONTACT— 15 KIEFIT.COM Heidi SEND ME YOUR COM- 15 MENTS AND IDEAS FOR FURTHER ARTICLES. Send me your comments and ideas for further ATTENTION articles. Submit your article to Email: and see it in the next issue Schedules: Submit events sche- dules you know to be mentioned of KieFit Journal. here in the next issue! Use your article to generate additional free traffic to your website as well. Submit your personal Fitness and Sport events you wish to be Closing date to submit your articles you wish to be published here and invite Kiefit Journal readers to attend! published here on 25th of each month.
  3. 3. IDEAL BODY MEASUREMENTS 2 The Ideal Body Measurements By Tom Venuto, NSCA-CPT, CSCS I’m often asked what my regimen are working and equally, with no single mus- body measurements are let’s you catch yourself if cle groups that are out of and/or what are the ideal certain body parts are lag- proportion compared to oth- measurements for a body- ging behind others, or in the ers - for example, a huge builder or a classical mus- case of waist and hips, if chest and rib cage with cular male physique. Be- you’re gaining body fat. small arms looks silly - lieve it or not, there are ac- huge arms and small legs tually many formulas for The waist measurement is looks un-symmetrical as determining the “ideal body an important one, because well. These are somewhat typi- proportions.” On the other when your waist circumfer- cal off season / pre contest hand, you might want to ence is going down, you I’m not all that hung up on height, weight and body fat take them with a grain of know your overall body fat weighing a certain amount measurements for a natural salt… is going down. Also, when either, although I do weigh bodybuilder. In the profes- your waist shrinks even a myself regularly. The main sional and open federations QUESTION: Tom, there is little bit, it tends to com- reason I monitor my weight (not drug tested), those one thing that I really would pletely change the way you closely is because in the off weights and measurements like to know – your meas- look – even if you don’t gain season, I’m always inter- urements. You have a phy- any muscle, a narrow waist ested in gaining more lean might be considered sique that (in my opinion) is creates an illusion of body mass and prior to “small.” However, a ideal and 17-18 inch arm on a your photos lean and proportionate are a real body can look very inspiration to impressive. me. I am able to move up in weight broader shoulders. Abdomi- competition I have to make Steve Reeves for example, gradually with my workouts, nal fat and a large waist a weight class was known as one of the so I know I am building measurement is also a (middleweight has a 176 most symmetrical and aes- muscle, but I never have a health risk. 1/4 lbs cutoff. ) thetically pleasing body- measurement to shoot for – builders of all time, even e.g. biceps, chest, waist, There have been all kinds I’m 5’ 8” tall and I weigh though he was not “huge” hips, etc. Also, it seems like of different formulas pro- 174-176 for competitions. by today’s standards. certain ratios (for example, posed over the years for That is very much a “false” chest to waist ratio, and the “ideal proportions”, but I weight, however, because I Reeves wrote about ideal maybe there are others?), never aimed for a certain easily lose 6-10 pounds of measurements frequently would be helpful also. My measurement myself. Body- water weight in the three and was always striving for thinking is that if my waist building is a very visual days before a contest. By his idea of perfection in this and hips are “growing” sport. The judges don’t the Monday after a Satur- regard (and came close to faster than my chest, then come up on stage and day contest, my weight is achieving his own personal that might be an indicator measure your arms in a usually back up to 180-184 ideal). One of his criteria for that I am gaining fat where bodybuilding contest – you or so. Off season, I weigh ideal proportions included it likes to show up first (hips are judged on appearance. about 195-200 lbs. My off having his arms, calves and and waist). The measure- season body fat is usually neck measure the same. I’ve always gone after a around 9-10% and before ments I have of myself are: chest, waist, hips, biceps, certain “look” as opposed to contests it’s around 4%. Steve Reeves Measure- a certain measurement. I ments: forearms, thighs, calves. cut out photos of bodybuild- Years ago I do remember Arms: 18.5 inches Thank you. ers whose physiques I ad- measuring my arms and Calves: 18.5 inches ANSWER: Personally, I no mire and want to emulate they were 17 1/2” cold and Neck: 18.5 inches longer take my measure- and rather than having a 18” pumped. That was a Thighs: 27 inches ments, although I did regu- measurement in mind, I long time ago. I would Chest: 54 inches larly when I was a teen- always have a picture of my imagine they’re bit larger Waist: 30 inches ager. I do, however think ideal in mind. now, but who knows. My it’s a great way to chart pro- waist is 31-32” most of the gress. Circumference On top of a solid base of year, even smaller before measurements give you muscle size, I simply work contests (last notch on the >> continued >> feedback about how well towards symmetry, so all lifting belt!) muscles are developed your training (and nutrition)
  4. 4. IDEAL BODY MEASUREMENTS 3 The Ideal Body Measurements (continued) By Tom Venuto, NSCA-CPT, CSCS In his “classic physique” the chest they really are. But somehow book, Reeves said his for- 6. 36% of the chest produces beginners and natural ath- mula for “ideal proportions” the upper arm girth letes get the idea in their was as follows: head that bodybuilding suc- 7. The calves come out a cess means 250 pounds and Muscle to bone ratios: little less at 34% a 20 inch arm. Arm size= 252% of wrist size 8. The forearms get 29% of Calf size= 192% of ankle size the chest measurement The truth is, a 17 to 18 inch Neck Size= 79% of head size arm on a ripped 175-180 Chest Size= 148% pound physique with of pelvis size excellent balance, Waist size= 86% symmetry and pro- of pelvis size portion can look Thigh size= 175% much larger than it of knee size really is – it’s an opti- cal illusion of sorts. Steve Reeves’ height and weight Some of these chart for a body- guidelines for “ideal builder (natural) proportions” are the 5’5” 160lbs “Grecian” or 5’6” 165lbs “classical” ideals 5’7” 170lbs while others are ide- 5’8” 175lbs als for bodybuilders. 5’9” 180lbs In either case, keep 5’10” 185lbs in mind they are sub- 5’11” 190lbs jective – they’re just 6’0” 200lbs Incidentally, McRobert’s book someone else’s opinion of 6’1” 210lbs Brawn has an entire chapter what is an ideal measure- 6’2” 220lbs called “expectations” which ment. The only opinion that 6’3” 230lbs discusses the truth about matters in the end is your 6’4” 240lbs measurement claims. own. 6’5” 250lbs I find all these measurement Train hard and expect suc- In the book Brawn, Stuart ideals very interesting, but cess, McRobert published the old personally I take them with a Tom Venuto, NSCA-CPT, CSCS “John McCallum formula for grain of salt. Lifetime Natural Bodybuilder “challenging yet realistic” measurements for “hard gain- Be careful with some of the ers. His formula is based on formulas for “ideal measure- wrist measurement and was ments”, because if they were also published in the book based on steroid using and or Super Squats: pro bodybuilders, you may get discouraged by trying to John McCallum’s realistic pursue an impossible goal for measurement ideals for hard a natural bodybuilder or the About the Author:Tom Venuto is a gainers measurements of someone natural bodybuilder, certified per- 1. 6.5 times your wrist gives with a totally different bone sonal trainer and freelance fitness chest girth structure than you have. writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which 2. 85% of the chest girth pro- teaches you how to get lean without duces the hips Measurements - especially drugs or supplements using secrets 3. Take 70% of the chest arm measurements - are also of the world's best bodybuilders and girth for the waist frequently exaggerated. fitness models. Learn how to get rid 4. 53% of the chest gives the Twenty inch arms, for exam- of stubborn fat and increase your metabolism by visiting: thigh girth ple, are rare and when you 5. The neck size is 37% of actually see them in person, you realize just how massive
  5. 5. WORKOUT & TRAINING Seite 4 Why Cardio Doesn't Work for Fat Loss By: Craig Ballantyne, CSCS, MS Cardio exercise is such a The scientists think they gram of high-intensity resis- strange thing. In theory, it know where things went tance and interval training should work so perfectly well sour. They classified the (i.e. Turbulence Training) for for all men and women, but subjects into 2 groups, your weight loss efforts. as anyone who has tried it called the "Compensators" As Australian Professor knows, the practicality of it and the "Non- Steve Boucher has shown in just doesn't add up. compensators". research, interval training increases After all, some men and hormones women do cardio 6 called cate- hours, 9 hours, or more cholamines. per week, and still have And belly fat to burn. On the increased other hand, it works just catechola- fine for others. mines can reduce ap- British researchers petite, wanted to get more in- among sight into this paradox, other fat- and studied 35 over- burning weight men and women, benefits. who weren't previously exercising. In the real world, few (Reference: Interna- people lose tional Journal of Obesity 32: 33 pounds after 12 weeks of 177-184, 2008). The Compensators were cardio. Heck, few even hungrier, and as a result achieve an average weight Subjects exercised 5 times consumed an extra 268 loss of 8 pounds with aero- per week for 12 weeks. calories per day, all but wip- bic That's a lot of exercise, but it ing out their cardio efforts. exercise. helped the subjects lose an average of 8.2 pounds, Therefore, the Compensa- So again, check your appe- which is great - I was posi- tors lost the least amount of tite, and consider giving tively surprised by the re- weight, and scientists be- high-intensity exercise a go sults. lieve that was due to the for your next workout pro- huge "compensatory" in- gram. About the Author So cardio will work for some crease in appetite experi- Learn about the "Dark Side of people, however, in my ex- enced by this group. Beat the curse of cardio with Cardio" in the free report from Craig Ballantyne at perience, it works best in high-intensity Turbulence young men, who need the Does your appetite increase Training. . Craig is a Certified Strength help the least! when you do slow cardio? If & Conditioning Specialist and Back to the study, the vari- it does, research shows it writes for Men's Health, Men's Fitness, Maximum ance in fat loss between will ruin your cardio efforts. Fitness, Muscle and Fitness individu- Hers, and Oxygen maga- als was zines. His trademarked Tur- huge. bulence Training fat loss workouts have helped thou- Check sands of men and women this out… around the world lose fat, So if your cardio program is Craig Ballantyne, CSCS, MS gain muscle, and get lean in Author, Turbulence Training less than 45 minutes three The best subject lost a stag- not working for you, check times per week. For more gering 32.3 pounds in 12 your appetite and calorie information on the Turbu- weeks, while the worst sub- intake to see if you are lence Training workouts that ject actually GAINED 3.74 "compensating" for your ef- will help you burn fat without pounds. forts. If you are, you might long, slow cardio sessions or fancy equipment, visit be better off using a pro-
  6. 6. WORKOUT & TRAINING Seite 5 Fit to Walk? Walk to Fitness by David Jackson / Walking is one of the easiest and cheapest There are ways to measure the intensity of ways to keep fit and healthy. If you are one of your walking exercise, this will help you as- those who have no time or money to go to the sess whether you need to slow down or gym for a workout, you can take up a walking quicken the pace of your workout. A simple program or regimen instead. It will not cost way is through the so-called 'talk test'. If you you a thing and you can do it as you wish or can still carry a conversation while walking, as often as you want--anywhere and anytime. then your pace is normal. But if you are al- Health experts recommend a minimum of 30- ready catching your breath and cannot talk minute of moderate physical activity a couple anymore, then you better slow down. of times a week to stay fit, and brisk walking fits this category. You can brisk walk just Another way is by monitoring your pulse or about anywhere--in the park, your neighbor- heart rate. You can do this manually by feeling hood, office block or even while doing your the pulse in your wrist or neck or mechanically grocery shopping. through an electronic device. Walking, whether lei- You should be realistic surely or vigorously, with your performance leads to a fit body and goals, so you can stick to mind. The health bene- your walking program. If fits are proven by re- you have done it for three searches. It reduces to six months, it will be- the risks of various come a habit and will fit medical disorders or rightly in your lifestyle. The diseases such as heart- important thing is to keep related ailments on walking. (stroke, hypertension etc.), diabetes, certain But if you fail to stick to types of cancer such as your walking program, find breast cancer, muscle ways to make it more en- pains or bone fractures, joyable. Walking need not arthritis among many be one dull routine. You more. Walking also can make it fun. Invite your reduces anxiety, stress and depression. It pro- friend or spouse to join you, or you can even motes better sleep. take along your pet dog. If you really don't feel like walking outdoors or if the weather pre- As a regular exercise, walking is also effective vents you from doing it outside, use a treadmill in managing your weight and shedding those or stairs. Think of ways of including even short extra pounds. Walking burns calories consis- walks into your day to keep you on track, 15 to tently. In fact, according to fitness experts, 20 minutes walk during your lunch break or low-impact exercises such as walking provide walking to and from your appointments. a higher level of fitness and health than strenuous exercise such as jogging. Walking is also easier to maintain than a fitness pro- gram in the gym because you can do it any- time and anywhere since it does not require any equipment or gadgets. About the Author My name is David Jackson, and my weight is the reason Following a walking program or schedule is for this blog. I have a slight problem with my weight. So in advisable. You can design one that suits your trying to help myself , I thought I would create this Blog lifestyle and fitness level. You should walk at about Health. your own pace, do not overexert yourself. Copyrights@ How To Get Six Pack. This article may be printed in any form , on the guarantee that the article stay Most people start with 15 to 30 minutes of the same without any omittances , deletions , alterations walking a few times a week. Then they just or changes throughout this article. This copyright is to stay increase the frequency and intensity as they with this article go along.
  7. 7. 5 FAT BURNING TIPS Seite 6 5 More Fat Burning Tips for You By: Craig Ballantyne, CSCS, MS At this time of year, we can use every last tip feel terrible, and will make you want to have to help avoid holiday weight gain. an afternoon nap at your desk. So here are 5 more fat loss tips for beginner & Make one small improvement to your nutrition advanced readers. everyday for the rest of your life. 1.) No liquid calories (with the exception of a post-workout drink). 3) Eat more fruits and vegetables. Get rid of all the juices, the sodas, and the If you are eating 2 servings per day, then go “Make one sports drinks. Liquid up to 4 servings per day by the end of the small sugar improvement is the to your last nutrition thing everyday for you the rest of need when you are trying to lose fat. week. And even if you think you are doing your life.” great by having 5 servings per day, you still You must also limit your alcohol intake - espe- need to double that (take 2-3 weeks to work cially if you are adding mix to drinks...that is a your way up to 10 servings per day). double calorie bomb! A single "Jackand Coke" is over 200 calories (100 calories from booze Stick with fiber-rich fruits and vegetables - and 100 calories from mix). organic if possible. 2) No fast food. 4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the after- Do not eat at fast food restaurants. Even if noon). you choose what you think is healthy, remem- ber this: Most nuts are roasted in oils (possible source of trans fats), so stick to natural or dry-roasted Fast food restaurants are all about profit. nuts. And in order to profit while giving you cheap, Don't panic...this small amount of nuts won't quick, and easy to make you fat, but will fill you up and help you prepare foods, the quality of the food ingredi- lose weight. ents will be poor - especially the protein. 5) Be consistent with your workouts. Now you might have read that you can still make healthy choices at fast food restaurants. And make sure the workouts are efficient and But you know what, that's just politically- effective. To make it easy for you to follow, correct opinion. If it's fast food, it's poor food. stick with the Turbulence Training fat burning Walking into a burger joint and grabbing a workout system. chicken breast on a It doesn't matter if you train in the morning white bread bun with a piece of old lettuce and before or after breakfast, or at night before or a half-green, after dinner, or at 1pm on days half-pink tomato is "barely" healthy eating. when the moon is in line with Saturn...don't worry about the details, just train consistently. The politically-incorrect truth is that it's going to take time and effort to eat properly. You will lick here to get Turbulence Training have to plan, shop, and prepare ==> healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That's the truth. But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you >> continued >>
  8. 8. 5 FAT BURNING TIPS Seite 7 5 More Fat Burning Tips for You (continued) By: Craig Ballantyne, CSCS, MS 6) BONUS TIP: Go for a walk after lunch or I never thought in a million years that just 10- YouTube: dinner (or anytime you eat a big meal). 20 minutes of weight training followed by Research shows this will help you control some cardio would get me such steady re- Fooled By The Fat your cholesterol and triglycerides, plus any sults. I even cheat a bit on the weekends." Burning Zone? movement is better than sitting around Billy Williams watching the TV and snacking. Improve your lifestyle everyday, Craig Ballantyne, CSCS, MS Author, Turbulence Training PS - Change your workouts to beat a fat loss plateau. “BONUS TIP: Go for a walk "The constant shakeup is amazing. I after lunch or look forward to my workouts. I feel so dinner (or much better than I did 6 weeks ago. I anytime you had almost given up on fitness as I was eat a big becoming very frustrated with my pla- meal). “ teaus. I started out at 233 lbs and am already heading for 225 in only a few short weeks. Thank you for developing this truly amazing program and for sharing with the rest of us. It's very refreshing to enjoy Turn your health around with Turbulence working out again!" Training: Dave Heffernan ==> "Turbulence Training is AWESOME! I started working out in 2004 first time in gym at 39 yrs. Then I discovered T.T. in 2006 and started receiving unbelievable info on exer- cises/nutrition. Immediately I started incorpo- rating T.T. in my busy schedule which is im- proving my strength, definition, flexibility and nutrition. Craig is quick to reply to questions and supportive. My confidence and strength About the Author Craig Ballantyne is a Certified Strength & Conditioning has definitely improved. If I only knew of Tur- Specialist and writes for Men's Health, Men's Fitness, bulence Training in 2004. The gym crowd is Maximum Fitness, Muscle and Fitness Hers, and Oxy- really checking me out now." gen magazines. His trademarked Turbulence Training Kimmie Clark "I lost 14 pounds this month fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and and the weight is just falling off me. have helped thousands of men and women around the My wife says I now look like when we first world lose fat, gain muscle, and get lean in less than 45 met and I still have minutes three times per week. For more information on more to go. I can fit into my old jeans again the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equip- which is a big deal ment, visit for me. I just cut back on starches and bread and do your routine 2-3 times a week.
  9. 9. BURN FAT FASTER 8 The 2 Pounds Per Week Rule and How to Burn Fat Faster By Tom Venuto - Why do you always hear lbs, that would be 3 lbs per How Do You Lose More that 2 pounds per week is week. Than 2 Pounds Per the maximum amount of fat Body Weight Vs Body Week? you should safely lose? If Composition Can you lose more than 2 you train really hard while lbs of pure fat in a week? Weight loss is somewhat watching calories closely Yes, although it’s easier in meaningless unless you shouldn’t you be able to the beginning. It gets harder also talk about body com- lose more fat without losing as your diet progresses. position; the fat to muscle muscle or damaging your How do you do it? My rule ratio, as well as water training hours a day so health? What if you want to is, extraordinary results re- weight. Ask any wrestler they’re creating a huge lose fat faster? How do you quire extraordinary efforts. about fast weight loss and calorie deficit. explain the fast weight An extraordinary effort he’ll tell you things like, “I losses on The Biggest means a particularly strict cut 10 lbs overnight to But without that team of Loser? These are all good diet, as well as burning make a weight class. It was trainers, dieticians, team- questions that I’ve been more calories through train- easy - I just sweated it off.” mates, a national audience asked many times. With the ing because you can only diet marketplace being cut your calories so far from and all that prize money, do You’ve also probably seen you think they’d be moti- flooded every day with rapid food before you’re starving people that went on some vated and accountable weight loss claims, and suffering from severe extreme induction program enough to do anywhere these questions desperately hunger. or a lemon juice and water near that amount and inten- need and deserve some fast for the first week and sity of exercise in the real honest answers. Want to Simply put, you need a big- dropped an enormous world? Would it even be know where that 2 pounds ger calorie deficit. amount of weight. But once possible if they had a job per week rule comes from If you have a 2500 calorie again, you can bet that a lot and family? Not likely, is it? and what it really takes to daily maintenance level, of that weight was water It’s not practical to do that burn more than 2 pounds of and you want to drop 3 lbs and lean tissue and in both much exercise, and it’s not fat per week? Read on. of fat per week withe diet cases, you can bet that practical to cut your calories alone, you’d need a huge those people put the weight below a 1000 a day and Why Only 2 Pounds Per daily deficit of 1500 calo- right back on. remain compliant. If you Week? ries, which would equate to eating 1000 calories per manage to achieve the lat- The truth is, two pounds is The main potential advan- ter, it’s very difficult not to day. You would lose weight not the maximum amount tage of any type of induc- rebound and regain the rapidly for as long as you you can safely lose in a tion period for rapid weight weight afterwards for a vari- could maintain that deficit week. That’s only a general loss in the first week is that ety of physiological and (although it would slow recommendation and a a large drop on the scale is psychological reasons. down over time). Most peo- good benchmark for setting a motivational boost for ple aren’t going to last long weekly goals. It’s also sen- many people (even if it is For Fast Fat Loss: Less on so little food and they sible and realistic because mostly water weight). Food Or Harder Training? often end with a period of it’s based on average or Why do you hear so many binge eating. It’s not practi- Trainers are becoming typical results. diet and fitness profession- cal (or fun) to cut calories more inventive these days als insist on 2 lbs a week so much and in some cases in coming up with high in- The actual amount of fat max? Where does that tensity workouts that burn a it could be unhealthy. you can lose depends on number come from? Well, large amount of calories The other alternative is to many factors. For example, aside from the fact that it’s train for hours and hours a and really give the metabo- weight losses tend to be a recommendation in gov- lism a boost. This can help day, literally. People ask me relative to body size. The ernment health guidelines speed up the fat loss within all the time, “Tom, how is it more body fat you carry, the and in position statements possible for the Biggest a given amount of time. But more likely you’ll be able to of most nutrition and exer- Loser contestants to lose so as you begin to utilize safely lose more than two cise organizations, it’s just much weight? Well first of higher intensity workouts, pounds per week. There- math. The math is based on all they’re not measuring you have to start being on fore, we could individualize what’s practical given the guard for overtraining or body fat, only body weight. our weekly guideline a bit number of calories an aver- Then you have the high overuse injuries. by recommending a goal of age person burns in a day starting body weights and 1-2 lbs of fat loss per week and how much food some- the large water weight loss >> continued>> or up to 1% of your total one can reasonably cut in a in the beginning. After that, weight. If you weighed 300 day. just do the math – they’re
  10. 10. BURN FAT FASTER 9 The 2 Pounds Per Week Rule and How to Burn Fat Faster By Tom Venuto - ( continued) That’s why strict nutrition relapse. only promise rapid weight with an aggressive calorie loss, but go so far as saying The higher protein intake deficit is going to have to be that you’re doing it wrong if can help prevent lean tissue a major part of any fast fat you’re losing “only” two loss and curb the hunger. A loss strategy. Unfortunately, pounds per week. “Why high protein diet also helps very low calorie dieting has settle” for slow weight loss, by ramping up dietary ther- its own risks in the way of they insist. Well, it’s cer- mogenesis. A high intake of lean tissue loss, slower me- tainly possible to lose more greens, fibrous vegetables tabolism, extreme hunger, than two pounds per week, and low calorie fruits can Remember, 1-2 pounds per and greater chance of but it’s critically important to help tip the energy balance week is 50-100 pounds in a weight re-gain. understand that there’s a equation in your favor as year. Is that really so slow world of difference between My approach to long term fibrous veggies are very low or is that an astounding rapid weight loss and per- weight control is to lose in calorie density and some transformation? You don’t manent fat loss. weight slowly and patiently of the calories in the fiber gain 50-100 pounds over It’s also vital to know that and follow a nutri- night, so why tion plan that is should anyone well balanced expect to take it between lean off overnight? protein, healthy Personally, I think fats and natural carbs and are not metabolizable. short-term thinking and the there’s no magic in faster doesn’t demonize any en- Healthy fats are added in pursuit of quick fixes are the fat loss, just math. All the tire food group. To lose fat, adequate quantities, while worst diseases of our gen- new-fangled dietary ma- you simply create a caloric the calorie-dense simple eration. nipulations and high inten- deficit by burning more and sugars and starchy carbs sity training programs that eating less (keeping the are kept to a minimum ex- If you want to be one of really do help increase the nutrient density of those cept on refeed days and those “results not typical” speed of fat loss all come calories as high as possi- after (or around) intense fat loss transformations, it full circle to the calorie bal- ble, of course). workouts. can be done and it may be ance equation in the end, even if they claim their a perfectly appropriate But to achieve the extraor- There’s No Magic, Just short-term goal for the Math method works for other rea- dinary goals such as photo- sons and they don’t men- savvy and sophisticated shoot-ready, super-low In my experience, a high fitness enthusiast. It’s your protein, reduced carb ap- tion calories burned or con- body fat or simply faster sumed at all. call. But when you set your than average fat loss, while proach in conjunction with goals, it might be wise to minimizing the risks, I often weights and cardio can help maximize fat loss – both in Beware of The Quick Fix remember that old fable of turn to a stricter cyclical low Faster fat loss IS possible. the tortoise and the hare, carb diet for brief “peaking” terms of increasing speed of fat loss and particularly My question is, are you will- and buyer beware if you go programs. I explain this ing to tolerate the hunger, shopping for a fast weight method in chapter 12 of my for getting rid of the last of the stubborn fat. It helps low calories and high inten- loss program in today’s e-book Burn The Fat, Feed with appetite control too. sity exercise for that kind of shady marketplace. The Muscle (it’s my “phase deficit? Do you have the III” or “competition” diet). But always bear in mind Train hard and expect suc- that the faster fat loss oc- work ethic? Do you have cess, The cyclical aspect of the curs primarily as a result of the supreme level of dietary diet means that after three the larger calorie deficit restraint necessary to stop Tom Venuto to six days of an aggressive (which is easily achieved yourself from bingeing and Fat Loss Coach calorie deficit and strict diet, with sugars and starches putting the weight right back you take a high calorie / high minimized), not some type on when that aggressive carb day to re-feed the of “low carb magic.” If your diet is over? Or would you About the Author:Tom Venuto is a fat loss body and re-stimulate the diet were high in natural rather do it in a more mod- expert, lifetime natural (steroid-free) body- builder, independent nutrition researcher, metabolism. Essentially, carbs but you were able to erate way where you’re not freelance writer, and author of the #1 best diligently maintain the same killing yourself, but instead Muscle: Fat-Burning Secrets of The World’s selling diet e-book, Burn The Fat, Feed The this helps reduce the star- vation signals your body is large calorie deficit, the re- are making slow and steady Best Bodybuilders & Fitness Models (e-book) receiving. It’s also a psy- sults would be similar. lifestyle changes and taking which or supplements using secretswithout drugs teaches you how to get lean of the chological break from the off 1-2 lbs of pure fat per world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and in- deprivation which helps im- I’m seeing more and more week, while keeping all your crease your metabolism by visiting: prove compliance and prevent advertisements that not hard-earned muscle?
  11. 11. MOMS TRAINING Seite 10 Top 3 Reasons WHY More Moms are NOT “into” Resistance Training By Holly Rigsby, CPT - Moms have mistakenly be- is simply not better. Cardio Sure, if you are new to the YouTube Video: lieved that resistance training does very little to boost your concept of Resistance Train- shouldn’t be the foundation of metabolism and extended ses- ing, an introduction to this type Core Fitness for their fat loss program. Here sions not only eat up your pre- of workout can make you Moms are the three most common cious time with little to show throw your hands up in frustra- myths about resistance train- for it, but also eat up your lean tion.....what exercise, what ing and the “truth” about each. muscle, slowing your metabo- weight, set, super sets, repeti- lism to a crawl. tions, rests....Oh My! 1. Moms believe the answer 2. Moms are scared of to Fat Loss lies in CARDIO "Bulking Up" The best way to begin a resis- Can't blame you, Mom! The Just the mention of the word tance training program is to fact that we are being bom- muscle makes a lot of women use your own body as weight. barded with misleading ads cringe. Images of huge body- No gym membership, no fancy and articles on a daily basis builder-type bodies make them equipment....just a small boasting that the best way to run in the opposite direction. space and a few minutes of burn fat is to simply DO more Yet amidst this protest, Moms your time. cardio. want to look lean and toned. Well without muscle, it is im- Movements such as squats, From a Popular Beauty Maga- possible to attain this desirable lunges and assisted push ups zine: physique. are great examples of effective “The formula for great abs is Women simply do not have bodyweight exercises that any crunches + cardio = results. the ability to bulk up. Men, Busy Mom can do. Establish- Cardio burns fat, uncovering however, are able to add lots ing a place to begin builds the incredible abs you’ll have of muscle because: confidence, boosts energy thanks to those crunches. So One - they have the hormones levels and in turn increases hop on that exercise bike, el- to do so (we do not, well not metabolism. Moms naturally liptical or treadmill for 30 to 45 naturally) want to do more! minutes at least three times a Two - they lift weights in an From there it is quite simple to week…” entirely different fashion keep your workouts challeng- The “cardio burns fat” myth is Three - they must eat a tre- ing by using equipment many so rampant, that the very sup- mendous amount of food - moms already have at home; port groups and forums muscle need a LOT of calories a stability ball, dumbbells and women turn to for answers are to grow and get bigger. a medicine ball. littered with faulty advice. When you have an effective From a Forum: So Moms, unless you are tak- resistance training workout “We do 15 mins on the bike, ing Testosterone boosting plan, that not only fits your 15 on the elliptical, 15 on the supplements, lifting VERY fitness goals, but your lifestyle, treadmill, 1000 metres on the heavy weights and eating an your plan becomes a priority rowing machine (we're building upwards of 5,000 calories a and you achieve a lean, fit that up slowly because we day - you will NOT bulk up. body before you know it! hate it).” Now you understand not only 3. Moms think Resistance the importance resistance Who has time for this? We are Training is just TOO Compli- training plays in your fat loss Holly Rigsby, CPT, MAT Moms, we are busy, we do not cated! efforts, but also how easily it America’s #1 Fat Loss have the time, energy or pa- “It's so much easier.” “It is less can be integrated into your Expert for Busy Moms tience to attempt a fat loss intimidating.” “It’s less compli- routine. It is time to adjust your and the author of program that is solely based cated.” These are the very mindset and your priorities. www.FitYummyMumm on cardio. And if you “hate” attitudes that lead busy moms When you put your time, en- Holly has wor- something – how much longer to jump on a treadmill and ergy and effort into a resis- ked with over 300 are you going to keep up with walk or run for 45-60 minutes. tance training regimen you Mom's to help them lose it – especially if you are no The thought of picking up guarantee yourself a faster the stubborn baby fat, longer seeing results?! some weights seems compli- metabolism and a toned, tight, get their pre-baby body Cardio is only ONE piece of cated and undesirable espe- energetic body. back and reclaim their the Fat Loss puzzle. When it cially when there are more yummy-ness. Don't miss comes to Fat Loss cardio’s “mindless” options from which her Free Report: Top 5 role is much less important to choose. Busy Mom Metabolism than resistance training. More Boosters.
  12. 12. RELAX DEEPLY Seite 11 How To Relax Deeply - 3 Excellent Self-talk Tips To perform our daily duties your mind. For instance, you well your day was spent. Think effectively, relaxation is abso- could imagine yourself floating about tomorrow in a similar lutely necessary. Self-talk and on the clouds or listen to the manner. Tell yourself to push positive thinking help us relax singing of the birds, or just all thoughts about the stress and rejuvenate so that we can smell the sweet scent of the and challenges of the next day be more productive in life. flowers. out of your mind. Convince Stress usually means that you Tell yourself to breathe slowly. yourself that everything will be are thinking negative thoughts. Then take long, deep breaths, alright and that everything will Your muscles will be tense a technique that leads to in- work out fine. Such positive and will remain tense till you stant relaxation. Feed positive self-talk will ensure that you stop thinking the negative thoughts into your mind either get a sleep filled with pleasant thoughts that is causing all the by thinking them or saying dreams and not nightmares. stress. In self-talk, you can them aloud. Positive thinking will not only reassure yourself that every- Now, you are lying on the relax you, but will also help thing is already and that it is grass, breathing slowly and you achieve your goals. Make alright to relax. deeply, and listening to the the necessary changes in your Your subconscious will try to birds. After leading a stressful thinking pattern today, so that tell you that you have worked life for years, you will need you will be better enabled to too hard, but there is still a lot some pratise in order to relax relax and get rid of stress. Following these sim- ple tech- niques will help you more to do; in other words, properly. Self-talk and positive become healthier and happier there is no time for fun and thinking will help you achieve and a pleasure to be with. You relaxation as long as you have perfect relaxation. will soon discover that you to earn your living. You have 2. Hot Tub Technique have become a happier per- the power to change this Soak yourself in a tub of hot son by thinking positively and stressful thought. Just change water in a bathroom lit with the engaging in positive self-talk. your thinking to "it is now time soft, romantic light of scented Never condemn yourself, but to call it a day, shut down the candles. Listen to your favorite always encourage and support computer, and find something music, and inform yourself that the best friend you can ever fun to do." So, positive thinking you are now spending some have in your life, that is, your- will help you be more relaxed quality time with yourself. self. Remember that you are in life. Watch your candles burn as the only person you can trust. You can really relax when you you enjoy the relaxing heat of The only person who can ever take some time for yourself. the water in your bath tub. help you achieve anything in Tell yourself that you will spare Turning off the harsh electric life is yourself. some time for a relaxing walk light, soaking in the tub, regularly. Make a note of it on watching the soft light of burn- When you feel bogged down your planner or calendar and ing candles, and listening to by the world, relax and turn to make a mention of the time soft music is a wonderful way yourself. Use self-talk to boost too. In this way, you can to relax and teach your mind your energy and your enthusi- change negative or stressful positive thoughts. asm to live. You need to pra- thought patterns and convince tise these tecniques regularly 3. Sleeping Well yourself that you can give in order to achieve success. Many people find it very diffi- yourself a lot of time for fun Persevere and you will win. cult to sleep at night. They and relaxation. Self-talk is a therapy that will may go to sleep, but they don't 1. Lawn Technique surely give your success in feel rested and rejuvenated. Learn techniques of relaxation whatever you wish to be and Instead, they wake up feeling such as going for a walk with do in life. as if they had never gone to your dog or just relaxing on bed. There is way to overcome Abhishek is a Self-Development expert and he has got some the lawn and doing nothing. this problem and ensure a re- great Positive Attitude Secrets up his sleeves! Download his Lie down on the grass, close laxing night for yourself. FREE 87 Pages Ebook, "Positive Attitude For Unlimited your eyes, and allow beautiful, Lie down in bed and think Success" from his website http://limited Free Copies avail- relaxing thoughts to flood into positive thoughts about how . Only
  13. 13. KIEFIT.COM—ISSUE Seite 12 KieFit– Board This site is created to post job exclusively for health and fitness professional. Search for qualified professionals and opening your career world wide. Reach your targeted audience massively. Your ad is thirty (30) days visi- ble for FREE! Your Source For Fit- ness Related Articles Find Free Information About Fitness, Health And Wellness.
  14. 14. ADVERTISE OPPORTUNITYS Seite 13 ADVERTISE W I T H US... Advertise with If you have a new product or service to showcase to the fitness community, is the place to reach your tar- geted audience! The purpose of the fitness oriented social bookmarking website, the Kiefit Journal and the newsletter is to give consumers proven methods to help them in their quest for fitness and good health. It is our goal to inform our community and subscribers of new developments in the health and fitness fields and connect them with each other to benefit from their experiences! Through Web site, the FREE Kiefit Journal and the monthly newsletter you'll be targeting large numbers of consumers that are looking for various ways to improve their health and fitness. Get our FREE Media Kit Here! To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE ! Advertising ...within this FREE monthly publication. How does it work? Every new subscriber which choose to subscribe to our free monthly newsletter gets this FREE publication delivered directly to their email box. Furthermore our subscribers will receive the most recent version of this publication as long they choose to do so. Our newsletter list is strictly double optin. Every subscriber is free to forward this publication to his family, friends, relatives and business partners for free! Example: 1. One subscriber receives this publication after he registered to do so. 2. He decides to forward this publication to his family and friends etc. 3. They in the next step decide to forward this publication to their family and friends as well. Do you get an idea where this can lead to … ? … I think you can! This effect is known as word of mouth! With placing an ad within this publication you get the most out of your ad dollars for a fraction of the costs. With this FREE monthly publication you can spread the word tremendously to your targeted audience! And all this for a price of less than a cup of coffee per day,! But don’t wait to long! The ad space within this publication is limited! And as the subscriber base rise the ad price will as well. To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE !
  15. 15. KIEFIT JOURNAL Contact[at] YOUR COMMENTS AND IDEAS ARE WELCOME! Do you have ideas or themes which you like to be covered in the next publication for April 2009? Please let me know. Please write to: Email: suggestions[at] Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at] Your ideas and articles are very welcome. Thank you very much. Stay healthy, Heidi Copyright © 2008 All Rights Reserved. Use of this document constitutes acceptance of Designated trademarks and brands are the property of their respective owners.